A gym infuses a discipline in life but it is not possible to regularly go a gym for workout. Moreover, good health clubs and gym memberships are exorbitantly high, and even if you want to, many time thinking about your monthly budgeting, you take a back step about your fitness program.

It is not about your gym or health club but your zeal to succeed in fitness and get a body that you always desire for. Smart women don’t look for excuses, they look for opportunities to create their feminine, sexy and slender muscular toned body by implementing some simple exercises in their routine.

Equipment your need

• A good jumping rope

• Two changeable dumbbells

• A rectangular bench

• Push ups stands

• And a good space

Push-ups (10-15 minutes)

The most basic exercise and the most effective one is push-ups. You can do variety of push-ups with wide gaps, small gaps, handstand push-ups and more. For best result include 4 variations of push-ups in your daily routine. For beginning regime, do three sets for four exercises before your switch over to another exercise.

Jumping Rope (5 minutes)

Skipping or jumping rope is an excellent way to increase your stamina and reduce that extra flab from your waist and thighs. Don’t overdo this exercise because it exhausts easily, so you need some energy to be left for other exercises.

Arnold Press (10 minutes)

Don’t go by the name. This is a classic exercise to build your shoulders. 

• Grasp dumbbells with your palms facing body and fix your elbows.

• Now with a continuous motion without jerking raise dumbbells by extending elbows and rotate shoulders to a straight-arm position.

• Gradually lower to your original position and repeat.

Firecrackers abs (5 minutes)

This is an excellent exercise to reduce flab from your stomach. 

Lie down on the ground with hands beneath your bottom. Lift both your legs together and raise up to 90 degrees and then lower down. Do it for 20 to 30 times and then rest.

Fitness Tips: If initially it’s been difficult to raise the legs 90 degrees, do it as much as you can, but with a little more vigorous movement.

Stretching (10 minutes)

Start your exercise routine with stretching and conclude it with stretching. For more stretching exercise you can see these stretching exercises Best Stretching Exercises

Fitness Tips

1. For quick results, do circuit training 3 days a week.

2. Continue this practice for at least 3 months to get a visible result.

3. Diet is also important,  so keep looking for what you eat.

4. Every body type is different, so first understand your body type before you eat.

5. Don’t overdo anything. If you feel uncomfortable pain while doing it.

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The subject of nudity is unfortunately often surrounded by taboos, but there needn’t be any inhibition within a family with children under 11.

• Try not to program your children with your own hang-ups about nudity, if you have them. Your younger children will be naturally unembarrassed; take your lead from them.

• At around eight or nine, however, some children (particularly girls) may give you very clear signals that they are no longer comfortable about exposing their bodies. You may find that your daughter starts to bolt the bathroom door for the first time, and cover herself up when changing for swimming or sport. When this happens, respect her need for privacy.

• The fewer limit set, the better. At the age of five or six, children follow parents, especially mothers into the lavatory and come into the bedroom at any time, even when she is dressing. Some parents may well feel shy about this, but it is important to make available to children at all times, as well as to make them feel comfortable with nakedness and therefore with their own bodies.

• Of course, your children also will have to learn that outside your home others may not be so open about nudity and some, particularly older people such as grandparents, may see things differently; you may need to explain that it’s good manners not embarrass other people. What is perfectly acceptable at home may not be possible or advisable elsewhere.

Is Masturbation in children normal?

Masturbation can be a difficult question for parents to face – not because the subject is in itself complicated, but because of their attitudes to it. your child has the right to be relaxed about masturbation. Being clear in your own mind that masturbation is normal and beneficial will help to dispel the myths that surround it.

• Many parents feel very confused about masturbation because of misunderstanding starting in their own childhood. Masturbation is not bad in itself; treat it as a normal part of growing up and don’t plant the seeds of shame.

• Tolerate or ignore masturbation; if questions arise, answer them; agree that “it feels nice to touch your penis”, but set limits: “this is something we do it private.” If your child masturbates in public, treat it as you would bad manners or lack of thoughtfulness.

• If a child talks about someone who is significantly older and more developed touching him, you should treat this as a danger signal. Calmly ascertain exactly what has happened and be vigilant when he is with that person.

• Masturbation is a healthy and natural way to release tension. The only time it is a concern when a child is masturbating habitually to escape from a horrible world, because he was being emotionally deprived. A child like this needs help; the way to correct it is to give love, not punishment.

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Brasil former supermodel Gisele Bundchen revealed herself both physically and mentally on the May 2015 edition of Vogue Brasil. As a surprising cover photograph, Gisele posed nude, revealing her trim figure.

She is recently retired from runway modeling. In her interview she told that her body told her to quit, and she thought it was the right time to leave runway modeling.

She said her body instinctively told her to stop and she respected her body. It’s a privilege to stop to understand the voice of one’s body and stop doing it.

Gisele was one of the highest paid supermodel in the world, earned $47 million in 2014 from modeling. She walked last on April 15 during Sao Paulo Fashion Week.

She is 34-year-old and remains in her top shape. She owes this perfect physical symmetry to a balanced low-carb diet and daily workouts including yoga.

She is not a strict vegetarian but avoid red meat. Her diet mainly consists of organic vegetables, and fruits. She strictly avoids alcohol, sugar, red meat and processed foods.

She also goes for low-carb diets such as the Atkins, ketogenic that promote rapid weight loss by forcing body to burn huge calories.

After her first pregnancy in 2009, Bundchen quickly came back to her svelte model body by strictly following her diet and doing yoga, martial arts and strength training. She is an avid follower of yoga, saying it promotes weight loss and reduce stress from her life.

Gisele Bundchen is married to NFL quarterback Tom Brady and the couple has one son Benjamin and a daughter Vivian.

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It is not so difficult to eat good food, whittle your waistline and at the same time save money. You need to be organized, super-shrewd shopping and of course your creativity in cooking. Check out these 10 tips how to save money in food and remain healthy and strong.

1. Scribble down your weekly plan

On Sunday night, you write your whole week eating plan. Figure out which meals you want to make during your breakfast, lunch and dinner. How much these will cost, and how much calories you really consume the whole week. Don’t try to stretch your purse strings, only buy stuff that go well with your refrigerator.

2. Cook in bulk

To save money and time, cook your food in bulk. For example, if you are making dinner, save it for next day lunch. It will reduce wastage and save time. When you find some extra time, prepare your soups, stews and other items. Save it in individual portions and freeze until you eat it.

3. Avoid meat

If you really can’t survive without meat, add lean meat such as chicken and turkey in your diet. Add plenty of fish but red meat should be avoided. First, regular consumption of red meat causes many complications in the body. Second, red meat is quite expensive compared to chicken. It is better to eat vegetables, which are healthy and inexpensive. You can bulk it with quinoa or eggs. High fiber foods are inexpensive plus lots of health benefits.

4. Big no to restaurants

Watching wallet and relishing food in restaurants are both contradictory. To create a healthy lifestyle, you need to sacrifice your restaurant eating. Moreover, alcohols in restaurant are quite expensive. If you want to relish something special, just prepare it in your home and buy alcohol from the store. You can find more comfort with friends or family, sitting in a relaxed atmosphere without being constantly thinking about the bill.

5. Eat in seasons

It is better to head for your local farmers’ market and get the best priced organic food. You can also try signing up to an organic veg box scheme where you can order your groceries online. Eat fruits and vegetables on season, off season fruits and vegetables are expensive and also not organic and fresh.

6. Outsmart supermarkets

Supermarkets are designed to cash in extra money out of consumers. If you find stuff in your local store, buy it from there. It is always better to avoid supermarkets because these are meant to squeeze consumers through non-essential things.  Buy loose fruit and vegetable than packaged ones.

7. Don’t buy expensive supplement

If you are not a professional and your level of workout is less than moderate then you really don’t need to buy expensive supplements. You can though buy multivitamin tablets, which are inexpensive and helpful aid to improve your health.

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There are lots of myths, misinformation, untrue facts are popular in the world women fitness. There are natural opinions for women who go to gym or lifting weight. Most of them are inaccurate to the core and unsubstantiated claims. It is important to understand the true facts and debunk all myths.

1. Women shouldn't train like men

It is most prevalent myth spread widely in the world about women who train in the gym with iron. It is true that the priority and objective of men to lift weight and women to go to gym are entirely different most of the time, but this is the myth that if women lift weight they would have a bad figure or turn into a man. On the contrary, women who have a balanced lifting in a regular way are far more cheerful, attractive and fit than other women. There is no medical reason a woman should not take heavy bench press or squat.

2. Every women objective is to lose weight

Just like men, women also come to gym to build their body. Of course, the muscular structures are different because of natural hormonal reason, but the conscious goal is to become strong. Some women want to be more athletic, some prefer to get ripped, some try to gain strength, but it is not obvious that every woman wants to be slim in the gym. 

3. Women need a special protein powder

This is purely a myth about protein. Protein is protein whether consume by men or women. It is not that women should take less than men, it depends solely on the body weight and amount of weight training one undergoes. There is nothing “manly” in protein powders.

4. Lifting makes women less attractive, more masculine

Another myth that needs to be debunked. Women who are involved in muscle training are stronger, lean and healthy because the primary goal of strength training is strength building unless you want to be a professional bodybuilder. It happens when a woman does lots of strength and resistance training, she becomes athletic. However, it is a wrong conception that a woman turns into a man with weight training.

5. Being slim is the only goal in gyms

Being lean is a part of fitness program, if not, the sole objective.  There are girls who are super shredded but look so unhealthy and pale. It is an athletic body that should be the fitness goal. It is not that women are only confined to treadmill, but they must also do lifting.

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Many women are delaying pregnancy until their 30s and even 40s. This is no more hazardous than being in your 20s as long as you are fit and healthy. Whatever your age, you are likely to have a normal pregnancy and birth, although problems such as infertility and chromosomal defects do become more frequent with the increasing age of both parents.

Should you stop smoking and alcohol?

Smoking is one of the greatest threats to the health of your unborn baby and the major cause of avoidable health problems. The associated risks include miscarriage and stillbirth, damage to the placenta, a low birth weight baby who fails to thrive and an increased chance of fetal abnormalities. Smoking can cause a low sperm count, and a man who continues to smoke while his partner is pregnant risks damaging the health of his unborn baby via passive smoking.

Alcohol is a poison that can damage the sperm and ovum before conception as well as harm the developing embryo. The main risks to the unborn baby are mental retardation, retarded growth and damage to the brain and nervous system -well documented as fetal alcohol syndrome. Alcohol can also cause stillbirth. Research suggests that the effect of alcohol is variable – the only certainty is that there will be no effect if alcohol is avoided.

What should be the diet during pregnancy?

To provide for your baby’s needs as well as your own, note the following tips about diet.

• Complex carbohydrates such as pasta, potatoes or pulses are needed for energy.

• Protein is needed for your baby’s growth. Eat fish and poultry, dairy products, wholegrain cereals, seeds and pulses.

• Don’t cut out fats altogether, but don’t eat too much of them. You will get enough from dairy products and normal cooking methods.

• Get vitamin C daily from raw fresh fruit and vegetables, and the B complex from wholegrain, nuts and pulses, green vegetables, dairy products, eggs, oily fish and meat.

• Iron maintains red blood cells; it is found in red meat, fish, egg yolks, apricot and cereals.

Is it safe to exercise during pregnancy?

Both you and your baby benefit from exercise. Your blood starts circulating freely, there is a blast of oxygen to your baby’s brain, exercise hormones such as endorphin give you both a wonderful high and your baby loves the swaying motion. Exercise increases your strength, suppleness and stamina, which will make pregnancy easier and equip you for the rigors of labor.

But exercise in pregnancy is not just about fitness, it helps you to understand your body, to believe in its power, and it gives you the key to relaxation so that you can cope with fatigue and prepare yourself for the birth.

Whole body exercise

Try to incorporate some exercise into your day, beginning gradually, at a pace that is comfortable. Always stop if you get out of breath or feel pain. Whole body exercise is best as it tones up your heart and lungs, so walking and swimming are excellent. Dancing is good, too, as long as it’s not too energetic. Yoga is ideal because it stretches tight muscles and joints and also relieves tension. Yoga methods can also help with labor and pain relief.

Exercises to avoid

Pregnancy is not a time to learn an energetic contact sport. However, you can continue sporting activities for a while if you are already fit and play often. Don’t engage in sports like skiing, cycling or horse riding after 20 weeks because balance may become a problem from that time. Take it easy with very energetic sports like tennis or squash, and don’t do heavy workouts at the gym, especially tough abdominal exercises.

What about morning sickness?

Though called morning sickness, nausea can occur at any time of the day. Here are some snack foods that you can prepare at home or have at your workplace to damp down the rising nausea during your working day.

• Raw vegetables such as carrots, celery, tender young beans, peas from the pod, tomatoes.

• Slices of whole meal bread dried in the oven.

• Sandwiches made with whole meal bread and hard cheese.

• Nuts, raisins and dried apricots.

• Green crisp apples.

• Fresh fruit juices.

• Unflavored natural yogurt with honey.

• Herbal teas.

• Milkshakes made with skimmed milk.

• Juicy fruits such as peaches, plums and pears.

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