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Wednesday 29 June 2016

5 Easy And Effective Toning Exercises You Can Do Anywhere You Are -Start Lossing Weight And Get In Shape Quickly









Exercise is an important part of our lives.  Staying in shape is one way to increase your life expectancy.  Weight bearing exercises are important also for increasing muscle mass and bone density as you age. Most of us have learned what to do when it comes to exercising.  The problem is where and when to get the job done.  With a busy lifestyle, making time for exercise is a challenge. Weight bearing exercises aren’t just for bodybuilders.  As you age, especially once you hit the age of forty, you begin to lose muscle mass.  For women especially, bone loss becomes a problem.  When the body is in need of calcium it can rob it from your bones.  Building muscle not only increases their mass but your strength.
Here are five easy toning exercises that can be done anywhere and whenever you have time.  At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.


1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks.  Lay down with feet flat on the floor, legs shoulder width apart.  Place your hands, palm side down, on either side of your body.  Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.  Hold the position for a count of five to ten and release down to the floor.





2. Squats – Squats work the butt, the hamstring muscles and the quadriceps.  If you aren’t sure of proper form, you can use a chair.  Stand with feet shoulder width apart and feet firmly planted.  Push your butt back as if you were preparing to sit in a chair.  Keep your abs tight and your upper body straight.  Once you reach chair level stop and hold the position for a count of two to five and release.  At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles.  They can be hard for people with knee problems.  A reverse lunge still tones the right muscle groups but with less pressure on the knee.  Stand with feet together and arms at your sides.  Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot.  From this position lower yourself down until the back knee almost touches the floor.  Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles.  If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees.  Be sure your arms are tucked into the body and your back straight as you lower and lift your body.






5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone.  Lying on the floor in sit up position, lace your fingers behind your head.  Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor.  Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time.  The best thing about exercise is that its effects are cumulative.  Even five or ten minutes at a time will work to your advantage.






Love And Share Season: A. K Peter books is now available FREE. Download yours FREELY and KINDLY share this page with all your friends. Please don’t forget to send your view, questions or advice about the book to me via; Johnp3505@gmail.com




 'The A-Z Of Productivity' 
When you wish to get more done in less time, prioritize, set and meet goals, have more time left-over to do other things you love and live a less-burdened life and even go beyond ORDINARY productivity, the only book you ever needed is 'The A-Z Of Productivity'.
The name say it all download and enjoy.




DOWNLOAD NOW FREE

'Saving Brain'

Are you thinking of saving or have a FLOURISHING financial future? If yes, read this piece. Whether you are hited with current economic crisis world-over or not, whether you are a single mum or a happily married couple, whoever you might be: when you want to know the hidden secret of saving, or increase your Financial IQ, you might even want to give your financial future a reality, the only book you ever needed is, 'Saving Brain'. Whenever you ever think of anything like saving, never hesitate to read this boo. The only thing that might make you a victim of the current economic mishap is for you not to read this book. Some even call it the financial bail-out book. Read it, you will never regret you do.





'Wise Shopper'
Nowadays, there more wise sellers than fool buyers. Learn to save your financial future by shopping right. The truth about life is that, no one in life never shop, whenever you want something and you purchased it, by doing this you shop. At most time, we fail to recognize that, shopping the right way has more than 90% possibility of giving us a successful financial life. I can assure you, when you can save while shopping, you will not only survive this 'hard time' you will also flourish in it.







‘Stress-Free Lifestyle’

When you wish to know things you should do to live an interesting life, a life free or stress and sorrow, a life that assures healthy life and even great thing you can ever imagine doing with your life 'Stress-Free Life Style' is what you should try to read. The writing of a book that span for about 3 years and an experimenting periods of over 10 years. Neither of the content of this book is base on scientific theory, but on REAL and PRACTICAL things of life. Theories’ has no meaning in real life challenges. This is a well written and chronologically arranged book to take you trough having and living a more fulfilling life. All you will discover after reading this book is, a new and comfortable life of joy. Thanks.




















World Economic Crisis: If You Can Prevent These 5 Financial Mistakes You Will Have No Share In The Current Worlds ‘Money Dry-Out’











The fact that virtually all nations of the world are battling with economic problem is not an overstatement, just as it is obvious to the deaf and audible to the blind. The issues is becoming more critical day-by-day, it all started with USA, with the record of economic slow down. After which the, second economic giant have her own kick as well, i.e. China, when the Forex-trading got worse and the value of Yuan fell drastically. As if this is not alone, not long enough when Russia receives her own portion, of the menace. In fact, this economic plight cross over the boundary even to hit the black land, Nigeria (the giant of Africa) is battling with hers. Though this agitation is true, but discussing something that helps to bring the situation under control is what benefit, you, me and the government.

Unfortunately, expecting the government to run your family finance on your behalf is next thing to financial failure. However devising ways of leaving a financial prudence life is the next bet. Without any doubt, every finances start from the home, after which we can now talk of business or other governing atmosphere.  But saving more cash might be easy to think or hear but hard to do. Because, one thing is to not know what to do, another thing is to know how to do it; in such a way that problem will be solved. Even when you know how to do it then important to know how easy you can do it. This article will centre on ways of keeping your account grow during this ‘dry time’.

Coordinate Efforts

If you are married, make sure you and your spouse are working on the same agenda. You are no more single, you are now double, but why doing things in isolation. If one is trying to save money while the other is busy spending, what is the point?  When you work as a team, you can encourage each other to keep on track with your saving. You need to know that, financial issues are one of the top causes of divorce, from time immemorial. For instance, Paul R. Amato And Denise Previti from (The Pennsylvania State University) in a paper published Titled; People’s Reasons for Divorcing: Gender, Social Class, the Life Course, and Adjustment. They claimed that; financial issues (inability of either of the spouse to manage cash appropriately, incessant ‘broke’ as a result of wasteful spending, etc.) are some of the top causes of Divorce. It’s amazing, as they claim that, money issue also cause other health related ailment in people, sickness which (they said) it include: sleeping disorder, poor productivity, domestic unrests, attempted suicide, mental problems, and Personal life hardships. With your spouse, try to tailor things out, come out true for each other concerning your finances, and find ways (together) on how best you can live and be satisfied with the little you have. Doing this will prevent either party to ask for or request something you are financially un-capable to purchase. Because the situation on ground is already naked to both of you.


Buying On Credit is a habit that should either be brake or ‘keep under control’ to its minimum. Though at some time, situation might call for credit purchasing but the real truth is that, it mustn’t be over done. Instead, try to know how to live more ‘moderate’. Taking loans on credit/debit cards is easy but repayment is hard a-bit. Most especially when it attract high rate of interest. There is nothing more frightful and eye opening for the individual, then to see his or her cash depleting at an alarming rate, which is evident through cash transactions.


Budget And Re-Budget
Everyone should create a budget, and even re-construct their budget. What worth doing worth doing well, in time when things are ‘tight’ having a working and re-constructed budget, safe the situation. Life is not all about our philosophy all the time, circumstances are dynamic, try to re-construct your ‘spending plans’. Learn to shift to adapt to changing situation. If you are not sure how or just not good with money, many businesses such as H&R Block, offer free financial consulting to help you put a budget together.  Knowing where you are spending your money is by far the best way to save.  In most cases, people have no idea where their money is really going and once they see it on paper, not only are they surprised but eager to change their spending habits. Above all, a consultant can only give you ideas, you are the one who know what really work for you, sit down and dig deep on things you can do to get most out of the little ‘resource’ you are having.


Stop Any Addiction. One of the serious thing that can happens to someone in life that can cause huge cash leakage is addition i.e. uncontrollable desire for the consumption of a certain substance, but for the sake of surviving financial hardship dealing with any forms of addiction whether it’s  smoking, drinking or what ever, is one escape route.  The reason for this is that most bucks that are spent on these things is something, if added together. Just as the saying goes that ‘a drop of water makes a mighty ocean’ so also it is when someone start saving little-by-little when all spending on ‘addicted-item’ was pegged.


Live Within Your Means
The quickest way to get in debt is to live beyond your means.  Sure, most people want more than they have but life is not all about spending money. Cut your coat, according to your cloth. Be thankful for what you do have and learn how to enjoy the financialposition you are in.  This is where your budget will help identify the amount of money coming in against the amount of debt going out. You need to live within your means on how you eat, dine out or any other thing you do. And lastly, what work best for Mr. A, might work against Mr. B and vice versa. So in all you do, just as the satiation calls, apply the sense of ‘Moderacy’ (word copied from Wise Shopper), in every area of living, live simple and natural, with energy usage, gas consumption, or any other thing, go moderate and wise. This is not time to complain or blame anyone (not even the government). Apart from financial issue, with all issues of life, always apply the sense of ‘Moderacy’, the opposite of hard is soft, what is hard now, is not meant to be forever, all things happen with time, things are fallen back to place soonest.
Do you have other ideas that can be of benefit? Let us know, place your comment. 







Love And Share Season: A. K Peter books is now available FREE. Download yours FREELY and KINDLY share this page with all your friends. Please don’t forget to send your view, questions or advice about the book to me via; Johnp3505@gmail.com




 'The A-Z Of Productivity' 
When you wish to get more done in less time, prioritize, set and meet goals, have more time left-over to do other things you love and live a less-burdened life and even go beyond ORDINARY productivity, the only book you ever needed is 'The A-Z Of Productivity'.
The name say it all download and enjoy.




DOWNLOAD NOW FREE

'Saving Brain'

Are you thinking of saving or have a FLOURISHING financial future? If yes, read this piece. Whether you are hited with current economic crisis world-over or not, whether you are a single mum or a happily married couple, whoever you might be: when you want to know the hidden secret of saving, or increase your Financial IQ, you might even want to give your financial future a reality, the only book you ever needed is, 'Saving Brain'. Whenever you ever think of anything like saving, never hesitate to read this boo. The only thing that might make you a victim of the current economic mishap is for you not to read this book. Some even call it the financial bail-out book. Read it, you will never regret you do.





'Wise Shopper'
Nowadays, there more wise sellers than fool buyers. Learn to save your financial future by shopping right. The truth about life is that, no one in life never shop, whenever you want something and you purchased it, by doing this you shop. At most time, we fail to recognize that, shopping the right way has more than 90% possibility of giving us a successful financial life. I can assure you, when you can save while shopping, you will not only survive this 'hard time' you will also flourish in it.







‘Stress-Free Lifestyle’

When you wish to know things you should do to live an interesting life, a life free or stress and sorrow, a life that assures healthy life and even great thing you can ever imagine doing with your life 'Stress-Free Life Style' is what you should try to read. The writing of a book that span for about 3 years and an experimenting periods of over 10 years. Neither of the content of this book is base on scientific theory, but on REAL and PRACTICAL things of life. Theories’ has no meaning in real life challenges. This is a well written and chronologically arranged book to take you trough having and living a more fulfilling life. All you will discover after reading this book is, a new and comfortable life of joy. Thanks.