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How to Lose Weight with Calisthenics without Going To The Gym



A lot of us although desire to shed extra pounds, visiting the gym is the last option on our list. We are willing to do whatever alternative means to lose weight other than of course hitting the gym. There’s this one very popular way to lose weight and that’s “calisthenics.” So, in this post, we would try to explore this weight loss technique without hitting the gym and that too in effective and time-saving manner. Before we embark on the different types of calisthenics, let’s know more details about calisthenics.

What is Calisthenics?

Well, calisthenics is the name given to the body of exercise, mostly free hand, that belongs to the family of aerobics and has been around for centuries although it was only recently it captured the imagination of our generation. Calisthenics as a form of exercises grabbed the headlines the world over as to how celebrities and sports personalities prefer calisthenics over hitting the gym in order to stay in shape. Calisthenics is described as, “gymnastic exercises to achieve bodily fitness and grace of movement.” Or we may also describe it as, “gymnastic exercises to achieve bodily fitness and grace of movement.” and so on. In other words, it is a form of exercise that is aimed at reducing your waistline without going to the gym. It is a good way to effectively lose weight and stay fit for a long time. It is also noted for increased flexibility and improved cardiac health. You can basically lose unwanted body weight sans any undesirable investments in expensive gym equipment. So, check out a few popular calisthenic exercises that are known to yield guaranteed results.

The most popular callisthenic exercises are squats, push-ups, lunges, dips, jumping jacks, pull-ups, sit-ups

and crunches. Once you are fully at ease with executing the aforementioned examples of calisthenics, you can move on to jumping lunges, single leg squat and power pushups. It is note while to point out at this juncture that calisthenics are performed in sets of repetitions. Furthermore, it is worthwhile to remember that calisthenics is a great favourite among soldiers and under training officers with the armed forces and the police departments, all over the world. So let us get started with a few examples of calisthenic workouts that are known not only to reduce weight but also to strengthen muscle and tone our skin, building up our core strength and making us healthier and also improving our cardiovascular health.

  • Upper Body Warm-Up: Here we repeat 5-10 times Jumping Jacks followed by 10 Push Ups. After a few weeks of practice, one can add 10 pull-ups and go for multiple sets at 5-10 reps per set.
  • Lower Body Warm-Up: For the lower body, we need to start with jumping jacks. So, repeat 5-10 times of Jumping Jacks quickly followed by at least 10 Squats, with the whole regimen repeated 3-5 times for best results.
  • Upper/Lower Body and Cardio Combo: This is a combined approach and is usually performed after steps 1 and 2. Here we repeat 3-4 times a full body regime of Pull-ups – with max reps of 20 followed by Squats – approximately 20-30 and then top it off with 2 sets of Pushups – 20-30 reps and Lunges – 10-15 / leg. For abs, we should go for at least- 50 reps. If we are follow this regimen with dedication and sincerity, it would be an effective workout to lose weight.
  • Lower Body/Cardio Workout: The other logical combo would include lower body plus cardio workout. For that, we need to repeat 4-5 times the following routine. Please bear in mind that although it is a quick process, it is nevertheless a challenging workout that is aimed to build your leg speed as well as improve your endurance levels. In this one, we recommend that one bikes for 3 minutes, then goes straight to squats with 20 reps and then opt for lunges. It is recommended that we also include 15/leg reps. Finally for something called the heel raises (for our calves), we should go for some 20-30 reps.
  • Upper/Lower Back Balance Cycle: Examples of such callisthenic exercises are reverse pushups -give it about 25 reps; then go for bends of at least 25 reps and then we top it all off with plank pose that can start with 30 seconds and go up to 1 minute or more.
  • Push/Pull Upper body Cycle: Here we repeat the exercise routine mentioned below 4-5 times for best results. This is meant to work out our upper body fully so as to balance out pushing muscles such as chest, shoulders and triceps as well as pulling muscles as with biceps, forearms and back. We perform Push Ups (max reps), Reverse Push Ups which would be equal to – 20 Pull Ups.
  • Abdominal Cycle: For the ab muscles, we advocate an exercise regime consisting of 25 crunches, 25 reverse crunches, 25 double crunches then 25 left and right crunches; couple that with 25 bicycle crunches followed with a plank pose that should go on for no more than 1 minute.

As you must have all learned by now, calisthenics is actually an excellent way to get to our goal weight without going to the gym and sans strict adherence to any dietary plans. Calisthenics is a favourite with the armed forces all over the world, irrespective of the nation in question.

In case of any queries or questions do not hesitate to drop in a few words in the comments section below.

Till next time, bye girls – stay pretty, healthy and strong.

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9 Simple Tips That Will Help You Sleep Better And Wake Up Easier




A good night sleep can work wonders for your well-being: it can improve your concentration, strengthen your memory, boost your immune system and protect your mental health. Yet, despite all these scientifically proven benefits, so many of us just aren’t getting enough of that sacred shuteye. Some might blame this on stress or an irregular routine, meanwhile others might put it down to different chronotype classifications (we’ll explain what these are later). But, whatever the reason, there are so many simple and across-the-board changes that will make a dramatic difference for everyone. We’ve rounded up our top nine so get ready to say goodbye to sleepless nights and hello to refreshed mornings…

1. Work out your chronotype classification…

There are four main chronotypes – bears, wolves, lions and dolphins – and which classification you fall into basically depends on whether your unique biological clock makes you more of a morning or evening person. Bears (50-55% of the population) sleep a lot but not enough, lack energy after lunch and are most productive between the hours of 11am to 6pm. Lions (15% of the population) are early risers who like to get most things done in the morning and go to sleep early. Wolves (15-20% of the population) hate mornings and are at their most productive in the second half of the day. Meanwhile, dolphins, (10% of the population) can barely sleep at all and usually suffer from insomnia. So, if you want to really want to optimise your sleep, identifying your chronotype can help you to tailor your day and night routine to your body’s natural preferences. This online quiz will help you work out your own.

2. Kick the caffeine habit

In the morning, a coffee can be a much-needed pick-me-up. However, caffeine can stay elevated in your blood stream for six to eight hours, so drinking it late into the afternoon can significantly worsen your quality of sleep. If you aim to go to sleep around 10 or 11pm, try avoiding coffee from around 3pm or sticking to decaffeinated alternatives if you really can’t resist the afternoon coffee run.

3. Manage your light exposure

The amount of light exposure you get, both during the day and the evening, can noticeably impact your ability to transition into sleep. Here’s what you need to know:

By day…

  • Try to expose yourself to lots of light. This will help your body to recognise the contrast between daytime light and evening darkness and, therefore, when to start producing melatonin.
  • Get outside as close to the time of waking as possible by having your morning coffee or walking to work. Fortunately, spring is on the horizon so this should get easier.
  • Step outside on your work breaks. A walk around the block at lunch time will do the trick!
  • When you are inside, make sure to keep all the curtains open. This should help you to stay more alert too!

By night…

  • The bright blue light from your screens can suppress the release of the sleep-inducing hormone melatonin so if you can pull yourself away from your phone and other devices for one to two hours before bed, you’ll definitely notice the benefit when you try to get to sleep.  If this seems like an impossible task, download a light-altering software like f.lux which will gradually remove the blue light from your screens in the hour before bed. You won’t even notice!
  • Avoid reading from backlit devices and opt for a good old-fashioned book instead!
  • If you do wake up in the night, keep the lights down and resist the urge to reach for your phone.

4. Practice smart napping

It’s completely natural to experience a post-lunch dip in energy between 1-3pm and napping is the perfect solution. However, if you don’t want your power nap to impinge on your night-time sleep routine, you have to be smart about it. Research has proven that naps of ten to twenty minutes will allow you to wake up alert without the groggy post-nap feeling. Any longer and you’ll be left feeling a lot worse post-nap because you’ll have to wake yourself from a deeper sleep.

5. Perfect your bedroom environment

You shouldn’t underestimate how much your environment affects your ability to transition into sleep and we’re not just talking about the decor. There are a few general pointers that are great to keep in mind when perfecting your space:

  • Temperature – believe it or not, this can have more of an impact than noise. A cool 18 degrees is the most comfortable temperature for most people.
  • Sound – this isn’t rocket science: loud noises don’t make for a calming sleep set up.
  • Smell – certain scents, like lavender and sandalwood, can be particularly conducive to a relaxing sleep. On the contrary, peppermint, lemon and rosemary can help to invigorate you in the morning so using a diffuser with a timer can help!
  • Mind – your bed is for sleeping, so try to reserve it for this activity only rather than using it as a space to work or watch TV. This way, you can disassociate the activities from each other and protect the serenity of your bedroom.

6. Lock down your pre-sleep routine

Remember when you were little and your parents would tuck you into bed and read you a story to send you to sleep? This is called a pre-sleep routine and they can work miracles for adults trying to get to sleep too! The most important thing here is to try and regulate your body clock by going to sleep and waking up at roughly the same time every day. After you’ve got this down, reading, listening to relaxing music, jotting down your thoughts and stresses in a journal or practicing short meditation can help to calm your mind and body before bed.

7. Say no to snoozing

It turns out, your body has a few nifty mechanisms that prepare you to wake up and get moving in the morning. For example, one of these is increasing your core temperature in the two hours before waking in order to make you feel more alert and less sleepy. When you hit the snooze button, this confuses your internal body clock, making it think ‘false alarm’ and stopping all these mechanisms from fulfilling their important morning routine. Ultimately, this means you’ll wake up feeling less refreshed and reluctant to force yourself out of your warm cosy bed. You know what they say, ‘you snooze, you lose’.

8. Drink a glass of water as soon as you wake up

On that note, drinking a glass of water as soon as you wake up is one way to help you avoid the tempting snooze button as the process of drinking will force you to sit up. Plus, the water will invigorate your body, help you to flush out toxins and fire up your metabolism for the day ahead. If you can’t stand the idea of sipping on a lukewarm drink that’s been sitting on the side for hours, a thermal water bottle will keep your water cool and crisp overnight.

9. Make a morning playlist

Just like those upbeat bangers are an essential aspect of your gym routine or a calming set of tunes can set the tone on a lazy Sunday, a playlist full of happy high-energy hits is proven to help you get up and about in the morning. According to music psychologist David M. Greenberg, the best songs for waking you up have optimistic lyrics, a tempo with an average beats-per-minute of 100-130, and a gradual build-up over the course of the song. You could create your own playlist or just type ‘morning’ into Spotify and take your pick!


Your diet can also affect how refreshed you feel in the morning! Discover 6 foods that will help you wake up feeling energised and glowing this winter…


The post 9 Simple Tips That Will Help You Sleep Better And Wake Up Easier appeared first on Topshop Blog.

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$6000 to deliver something from Jamaica to America?!| Finally back in the gym | Bicana




GOOOOOOOOD morning, afternoon or night!

Went to the gym, epicene and Fedex amongst other places in the vlog! Can you believe Fedex charges $6000jmd upwards to send of the smallest items! Its beyond me!! But other than that I had fun learning new things at Epican and wondering around Jamaica.

#jamaica #jamaicavlog #Bicana


⊹ My online stores @bbrealja & @sandnwata on IG to shop bath and body works, Women , Men & kids fashion as well as home goods, etc.
⊹ Intro shots from multiple free drone sources

⊹ Intro song – Rihanna – Rude boy (Jhon Carvajal Edit) Extended
⊹ Risky Instrumental (Prod. S’Bling)


⊹ Instagram : Bicanabrown
⊹ Snapchat : notchanelofme
⊹ Twitter : Bicana Brown
⊹ Tumblr : Notverrychanelofme
⊹ Soundcoud : Bicana Brown

⊹ Bicana Brown
⊹ 23
⊹ Jamaican
⊹ Moved back home

⊹ Gopro Hero 7 Black
⊹ Final Cut Pro X (FCPX)


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International Women’s Day event – final line-up announced




Joining up to launch the event are Fran Kitson, Gill Stott, Kelly Dunn, Angela Starkey, Mark Asquith, Ruth Yoxon, Becky Gibson and Margaret Inglesant

Numerous speakers, workshops, stalls and events take place at Woodend, Scarborough Art Gallery and Kagyu Samye Dzong Meditation Centre, all based in The Crescent.

Organised by Inspiring Women, the one-day event is free to attend and starts at 9.30am.

Margaret Inglesant said: “I am so excited about this year’s event. We have some fantastically inspiring speakers, numerous workshops on a variety of subjects from meditation to social media, a number of local business stands and great networking opportunities. There is something for everyone.”

Scarborough-based Beyond Housing is the partner of the event with additional sponsorship from the GI Group and Asquith & Co Accountants.

Events at Woodend include:

Business Advice sessions – 1:1 Mentoring and advice from Yorkshire in Business in the Butler’s Pantry from 11am to 2.50pm.

The Sitwell Library will host four events including:

10.15am – Positive Body Image with Nicole Vogwill

11.30am – How to Eat Well for Less with Jennie Marie Glover

12.45pm – Starting Out On The Right Foot – with Marie Horner and Suzie Mortonson from Harrowells Solicitors

2pm – Social Media for Women with Fran Kitson and Rachael Sutcliffe

Events in the Conference Room include:

9.45am – Sheri-Leigh Miles – NET Positive Futures Sustainability

10:30 – Rita Leaman – Retirement is not an option for Rita who at ’70’ has never been busier. Recently she became Yorkshire’s President for the Soroptomists and will be reading from a recent publication ‘Power of a Second Chance’.

11.15am – Millie Rose – winner of Young Enterprise award, best-selling author and award nominated blogger

12:00 – Jenny Gilmour – is an author and advocate for women in abusive relationships.

1.30pm – Keynote Speaker: Dr Zareen Ahmed Founder and CEO of Gift Wellness; Chair of The Gift Wellness Foundation; Chair of The Halimah Trust

2.30pm – Clare Rayner – Environmental – The Refill Jar – Celebrating Motherhood and Business

3.15pm – Briony Rowntree – Coach, trainer and workshop leader

Young Enterprise Showcase Competition from 4.30pm

Scarborough Art Gallery will host the following events:

9.45am – Speed Networking with Duncan Lewis from Eaglei

11am – Young Entrepreneurs Question Time Panel – with Duncan Lewis from Eaglei and our Young Entrepreneurs – Jess Hogarth, Reece Wild, Robyn Keech, Steve Marson, Amy Taylor and Emily Richardson

12.15pm – Sign A Song with Street Sign

2pm – Chocolate Workshop with Crofts Chocolates

3.15pm Gin Workshop – details to be confirmed

Kagyu Samye Dzong Yoga Studio will be the location for:

10am – Yoga for mental health wellbeing with Carrie Froggett from the Frog Project

11.30am – Adult dance class with Mary-Ann from Ta’Dance

1pm – Shiatsu – Bring Mindfulness To Every Move with Jo Smit

2.30pm – Yoga Nidra, a type of deep relaxation with Sarah Priestley

Kagyu Samye Dzong Meditation Hall events include:

10.30am – Mindfulness for busy people with Ani Tselha

Noon – Self Care – Loving, kindness and compassion with Ani Tselha

1:30pm – Posture and chair-based exercise with Roots of Yggdrasil

3:00pm Happiness and wellbeing meditation with Ani Tselha

Stands at Woodend include:

Future Intentions, Burlington Financial, Faith Young Writer, Your Lead Generation, KD Recruitment, McCray Press/Jae Designs, Bridlington Escape Rooms, Whitby Distillery, Yorkshire In Business, Inspiring Women, Beyond Housing, Hunmanby Pantry, Asquiths Accountants, GI Group, The Gift Wellness Foundations, Inspiring Women,

Stands at Scarborough Art Gallery include:

Futureworks NY, Roots Of Yggdrasil, Body Massage and Beauty, Wood Cottage Crafts, Native Deli, Happy Soul, Artemisia Gardens, Ta Dance, Nails by Karem, Vine Stitches, the NHS and Young Enterprise Company Programme.

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