Fat Loss 

Ketogenic diet weightloss before and after pics. Lose 20 lbs. fast! Hip Thrust B…

Ketogenic diet weightloss before and after pics. Lose 20 lbs. fast! Hip Thrust Before And After – 365 funny pics Source by yummytork

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Get Stronger Every Day With This 100-Burpee Challenge


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I was shocked when I walked into CrossFit and the WOD (workout of the day) said “100 Burpees.” I had never done that many in my life at one time, and it did not sound fun. I wasn’t even sure I’d be able to do it.

But after having been going to CF five times a week for three months, I was in pretty good shape. And guess what? It didn’t suck as much as I thought and only took me about 10 minutes. The coach said this is a great workout to do in your hotel room while traveling or if you’re short on time. My heart was pumping, I was dripping sweat, and my muscles felt worked! Now I’m kind of loving the 100-burpee workout!

I realize this isn’t something anyone would want to just jump right into, so here is a four-week plan to get you up to the full 100. Aim to do 25 by the end of the first week, 50 by the second week, and so on until you make it all the way to 100. Follow the plan below.

How to Do a Basic Burpee

Begin standing with the feet hip-distance apart.
Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows, touching the chest to the floor, and then straightening back to plank.
Step or jump the feet forward to the hands and come into a squat.
Do an explosive jump straight up, getting as much height as you can.


The Plan

Day of Month
Number of Reps

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16
RestDay 17

Day 18
Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27
100 (you made it!)

Day 28
Rest (you deserve it!)

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Dr. Heimlich, Creator of Antichoking Technique, Dies at 96; Here's How to Do the Move


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You've seen choking scenes performed to dramatic effect in practically every sitcom. But the reality is no joke. According to a report by the National Safety Council, choking is the fourth most common cause of "unintentional injury death" in the United States; statistics show it killed nearly 4,900 people in 2013.

The number of deaths would be even higher, however, if it weren't for the Heimlich maneuver, the standard antichoking technique that involves sharp abdominal thrusts to force air from the lungs into the windpipe, to dislodge an obstruction.

Henry J. Heimlich, MD—the thoracic surgeon who developed this groundbreaking and life-saving procedure back in 1974— died on Saturday, a week after he suffered a heart attack. He was 96 years old. 

The New York Times reports that just eight months before his death, Dr. Heimlich used his namesake maneuver on an 87-year-old woman who began choking at his table in their senior residence in Cincinnati; the famous technique forced a piece of meat and and a little bone out of her airway so she could breathe again.

If you ever find yourself in a similar situation, do your best to stay calm, and remember these instructions from the American Red Cross. They are meant for conscious choking victims over the age of one.

RELATED: 5 Times You Really, Seriously Need to Go to the ER

If the person is coughing, encourage them to keep coughing

Coughing is a good sign—it means they can still breathe. And the act of coughing may help dislodge whatever is stuck in their throat. But if they're not making any noise and can’t breathe, ask, "Are you choking?" Assure the person you know what to do. 

Get help

Send a bystander to call 9-1-1.

Give five back blows

The Red Cross recommends this step before starting the abdominal thrusts: Have the person bend forward and hit them on the back between the shoulder blades five times with the heel of your hand. 

Do five abdominal thrusts

Make a fist with one hand and place the “thumbside” just above the person's belly button. Grab your fist with your other hand and give five quick thrusts.

Repeat the back blows and abdominal thrusts

Continue performing five back blows, followed by five abdominal thrusts, until the object comes out or the person starts to cough. If the person loses consciousness, however, lower them to the ground and begin CPR.


To become more familiar with the Heimlich maneuver, and brush up on CPR, it's a good idea to take a first aid course. You can look up classes in your area at RedCross.org.

Also check out http://healthywithjodi.com

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Lower-body booty circuit


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Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.



5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises.

5 Burpees // 20 Kneeling Banded Hip Thrust // 5 Burpees // 20 Knee to Squat Jump (10 on each leg) // 5 Burpees // 30 Standing Hip Abductions (15 on each leg).

Workout by Kyla Gagnon

Photography by Jesse Hlady

Kneeling banded hip thrust

buttworkout-kneelingband - women's health and fitness magazine


Placing the band just above your knees, kneel down on a soft surface, toes together and knees apart. Slowly with control, lower your hips back and down towards your feet, pause and slowly with control, rise and push your hips to the front, squeezing your glutes at the back.

Use the strongest band you can.




Kneel to squat jump



Begin on your knees on a soft surface. Place your right foot in front of you, and then your left, holding a squat position. Keeping your chest up, drive through your feet and explode up, landing in a soft squat with heels down. Lower one leg at a time back into your kneeling position. Alternate legs on the stand-up portion each time.




Standing hip abduction


Placing the band either just above or just below the knees, find a strong, stable position on your left leg, holding on to something for balance if needed. Extend your right leg out to the side and every so slightly to the back, pointing your toe towards the floor. Keeping your leg strong and straight, begin raising the leg laterally, and dropping back to tap the floor.









Begin in a standing position. Place both hands on the floor just in front of your feet. Either jump or step both feet back into a push-up position.



 Jump or step both feet back to their starting position and explode up towards the ceiling.

NEXT: Looking for more booty toning workouts? Check out these three butt toning workouts. 




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Top 3 training tips by Alexa Towersey


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September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.


1. Resistance Training: 

Combine four compound exercises in one giant set:


8–10 x Barbell Back Squats

»8–10 x Barbell Bent-Over Rows

»8–10 x Deadlifts

»6–8 x Pull-ups 

»24 x Barbell Walking Lunges

TIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds

2. HIIT Training: I like 400m sprint repeats the best.  Start with 5 to 7 and increase each week. 60 to 90 seconds rest between. 

TIP: Don’t do these on the same day as your weight training.

3. Tabata Protocols:  I like to use Tabata-style exercises as ‘finishers’ after a weight-training workout.  It’s essentially maximum reps of an exercise in 20 seconds followed by a 10-second rest and repeated for a total of eight rounds (4 minutes or 2:40 of actual work). 

TIP: My preferred variations include thruster, squat jumps, air assault bike, burpees, mountain climber or deadmill. 





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Discovering complementary therapies


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There’s no denying complementary therapies are on the rise. We’ve taken the guesswork out of discovering what these therapies mean and how they can be of benefit to you.


Osteopathy: Using observation and manipulation, the practitioner addresses any structural difficulties of movement which may affect the body and works towards realignment. May help with back or neck pain.

Acupuncture: Traditional Chinese therapy uses needles on specific meridian points, or ‘energy lines’, to address specific ailments and diseases. Based on the opposing forces of yin and yang. Can be used for a range of conditions including arthritis, allergies, asthma and insomnia.

Homoeopathy: Uses extremely diluted organic extracts. Based on the philosophy of ‘like cures like’ (not dissimilar to vaccines), homoeopathy is concerned with the underlying causes rather than the immediate symptoms. Has had good results in the treatment of colds, eczema, nausea and obesity.

Iridology: Analysing a person’s health by an examination of a person’s eye, specifically the iris. Often used by naturopaths and herbalists to identify the cause of a person’s illness.

Kinesiology: A system of muscle testing linked to the functions of organs and energy. Has been used in the treatment of allergies, depression, tiredness and back pain as well as identifying any vitamin or mineral deficiency.

Naturopathy: Looks at diet and lifestyle and may use numerous treatments including herbs, essential oil, extracts and natural supplements. The focus is on prevention and self-help.

Herbal Medicine: A sophisticated ‘complete’ medical approach that has many branches including traditional Chinese medicine (TCM) as well as traditional Western methods. Has been popularly used in Australia to treat skin conditions such as eczema as well as treating digestive problems and sexual difficulties.

Chiropractic: Similar to osteopathy but uses more direct thrusting movements to realign the body rather than gentle manipulation. May also employ X-rays for diagnosis. Most commonly used for back and neck pain and sports injuries.

Hypnosis: The patient is placed in a ‘trance-like’ state where the practitioner is able to address any hidden problems. Has been used as part of an effective treatment for phobias and addiction, particularly smoking.

Looking for more natural ways to combat certain health issues? Discover how to reduce bloating naturally.




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Lower body workout


Get ready to work up a sweat with this lower body and leg toning workout by fitness trainer Nikki Fodgen-Moore.

Nikki-Fodgen-Moore- Women's Health and Fitness magazine

For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10.


nikki-leg-workout-lower-body-step-ups - Women's Health and Fitness magazine

The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a short bench, sturdy chair, or solid coffee table to step onto. Benches or plyo boxes and outdoor stairs are often the right height, but a dining room chair can work too for an at-home strength-training session.

1. To start, place your entire left foot onto the bench or chair. Press through your left heel as you step onto the bench, bringing your right foot to meet your left so you are standing on the bench.
2. Return to the starting position by stepping down with the left foot, then the right so both feet are on the floor.
3. Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your right foot. Do three sets.

Words: Nikki Fodgen-Moore; Photography: Keith Hamlyn; Wardrobe: Newton Running, Lululemon.

NEXT >> Jump squats/ Squats


Jump Squats/Squats

nikki-leg-workout-lower-body-jump-squats - Women's Health and Fitness magazine

A full-body exercise that requires no equipment and can be performed anywhere. It is great to get the heart pumping and also strengthens the legs and glutes.

1. Stand with the feet shoulder-width apart.
2. Squat down as if you were performing a normal squat.
3. Engage your core and jump in the air explosively.
4. On landing, lower body back into the squat position – that is one rep
5. Be careful to land with control and if there is any pain in knees, stop immediately.


NEXT >> Lunges



nikki-leg-workout-lower-body-lunges - Women's Health and Fitness magazine

Shapely, toned legs and backside.
If you’re planning on incorporating lunges into your routine, however, make sure you’re not doing more harm than good. Check your form. It’s important to do lunges properly so you don’t put unwanted strain on your joints.

Here’s how to do your lunges
1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you’re not looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far or over your foot.
3.  Make sure your other knee doesn’t touch the floor.
4. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles:
Modify your lunge workouts in many different ways in order to work different muscles. For example, reverse lunges (stepping back instead of forward) or do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
» A walking forward lunge workout to further challenge your balance.
» Change it up with side lunges so you can work your lower body muscles in a different way than you normally do.

Injury prevention:
Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge. Remember to listen to your body and go for form over reps.

NEXT >> Burpees





They boost strength and endurance, which will help with everyday activities; and physical training. Among the muscles they work are deltoids, biceps, triceps, pectoralis major, obliques, abdominals, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf). Seriously, these work.

1. Stand with your feet hip-width apart and your arms down by your side.
2. Lower into a squat position with your hands flat on the floor in front of you.
3. Kick your legs backwards into a press-up position and lower your chest to the floor.
4. Push your chest back up to the press-up position and thrust both feet forward so you are back in the squat position.
5. Jump up and raise both hands over your head and repeat!


NEXT >> 22 exercises for a Brazilian butt, this way.





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A day in the life of Emily Skye


We chat to our January cover model, Emily Skye about what she loves about exercising, how she relaxes and a day in her shoes.


I love how exercising makes me feel – mentally and physically. When you reach a point where you’re happy with your fitness level, you can just maintain it, which is a lot easier than when you’re starting. I encourage people to think of this when they feel like giving up. I love training my legs and glutes because it’s always challenging and has me almost crawling out of the gym – I love that feeling! My favourite exercises are squats, deadlifts, lunges, glute lunges, step-ups, glute bridges, hip thrusts, glute kickbacks and crab walks with an exercise band. Listening to Bullet for My Valentine, Three Days Grace, Alter Bridge, Taylor Swift and Beyoncé motivates me.


I’ve learned that my body is incredible, smart and strong – provided I eat nutritious food and exercise. I eat food that provides my body with enough protein, fats and carbs and plenty of vitamins and minerals; I don’t worry about counting calories or macros. I eat lots of fresh organic vegetables – leafy greens, salmon and blueberries are some of my favourite foods that are anti-inflammatory and full of nutrients. Breakfast and lunch are usually fish or chicken and vegies, dinner might be brown rice or vegies and chicken curry and in the evening I have a green smoothie.


To step back from the crazy pace, I’ll turn off my phone and laptop and go for a walk, visit the steam room, lie on the beach or get a coffee or herbal tea and relax. When I’m my most relaxed and happiest is actually when I’m at the gym training as it takes my mind off everything.


There is no typical day in my life anymore! I wake up, eat and get into creating content; I take photos, film workouts, film motivational videos, write posts, reply to comments on my social media pages, etc. I’ll usually then touch base with my team and discuss upcoming campaigns and products for my business before lunch.Next I’ll meet with my manager and we’ll go over upcoming press, partnerships and travel; I usually fly somewhere once a week. Then I go to the gym, come home and have dinner and try to relax in the steam room for 20 minutes. I do more work at night and wind down by watching TV or a movie. I will usually do some stretches before responding to as many people as I can across my pages before going to bed




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3 butt toning workouts


Say hello to a toned bum with these glute and thigh workouts.

Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation).

Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit.

Circuit 1- Goblet squat // Barbell hip thruster // Dumbbell hip thruster

Goblet Squat

Butt thigh workout - circuit 1 - Goblet squat

Higher Weight/Lower Rep (8 – 12 reps)
Targets: Glutes, Quadriceps, Calves, Hamstrings

1.    Grab desired weight and stand holding one end of the dumbbell with both hands. Feet should be slightly wider than shoulder-width, toes slightly turned out.
2.    Keeping your chest and head up and your back straight, lower into a squat position until your elbows touch the inside of your knees.
3.    Return to a standing position and repeat for designated reps.


Barbell hip thruster

Butt thigh workout - circuit 1 - Barbell hip thruster

Higher Rep/Lower Weight (16 – 20 reps)
This exercise can also be performed on the ground on a mat (great to start with if you are a beginner). You may want to use a pad on/under the bar so it doesn’t dig into your hips.

Targets: Glutes, Calves, Hamstrings

1.    Begin seated on the ground with your back on a bench. Have a loaded barbell over your legs. Your feet should be planted on the ground.
2.    Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3.    Begin the movement by driving through your feet, extending your hips towards the ceiling. Your weight should be supported by your shoulderblades and your feet. Extend as far as possible, squeezing your glutes at the top and then reverse the motion to return to the starting position.


Dumbbell step-ups with added kickback


Butt thigh workout - circuit 1 - Dumbbell step-ups with kickback


Moderate Weight/Moderate Rep (13 – 15 each side)
 *Choose a platform where the height will put your knee at about a 90-degree angle. The higher the platform, the harder the exercise will be.   
Targets: Glutes, Quadriceps, Calves, Hamstrings

1.    Stand up straight, facing the platform and holding the dumbbells parallel to outside of your legs.
2.    Place your right foot on the elevated platform. Using mainly your heel, drive the rest of your body up so you are standing on the platform. Left leg stays off the platform. Extending through the heel, drive your left leg backwards about 90 degrees.
3.    Return your left leg and use it to step back down. Step your right leg back down to the starting position as well.
4.    Repeat using your left leg. Alternate between your right and left leg for instructed reps. 



Barbbell deadlifts

Butt thigh workout - circuit 2 - Barbell deadlifts

Higher Weight/Lower Rep (8 – 12 reps)

*Caution: This exercise should not be performed if you have lower back problems. If you are a beginner to this move, start with very light weight until you get the motion down. Dumbbells may be used as well instead of the barbell.
Targets: Glutes, Hamstrings, Lower Back

1.    Grasp the loaded barbell with an overhand grip. You should have a slight bend in your knees and your feet should be about shoulder-width apart. Your torso should be straight.
2.    Keeping your knees in place, lower the barbell to the top of your feet by bending at the hips and keeping your back straight. Continue the motion until you feel a stretch in your hamstrings.
3.    Start bringing your torso back up straight again by extending your hips until you are at the starting position. Focus on the inhale on the way down and exhale on the way up.
4.    Repeat for instructed repetitions.

Donkey kicks with weight

Butt thigh workout - circuit 2 - donkey kicks with weight

Lower Weight/Higher Rep
(16 – 20 reps)
Targets: Glutes, Hamstrings, Quads

1.    Starting on all fours, place a dumbbell in the crease of your right knee.
2.    Keeping your knee at a 90-degree angle and your foot flexed, lead with your heel and push it towards the ceiling. You should feel your glutes engage. Do not move your torso. The motion should be all in your hip joint.
3.    Return to starting position leading with your knee.
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra booty burn at the end of the instructed reps, hold your leg up at step two for 15 seconds and then pulse for 15 seconds.

Box jumps

Butt thigh workout - circuit 2 - box jumps

Plyometric Move (15 – 20 reps)
*Make sure you have a steady platform that is a height that feels comfortable for you.
Targets: Glutes, Quadriceps, Hamstrings, Calves, Adductors, Abductors

1.    Stand at the platform about a foot away. Feet should be shoulder-width apart.
2.    Do a small motion squat to prepare for jumping and swing your arms behind you.
3.    Jump out of the squat position as high as you can to land on top of the platform, swinging your arms forward and up. You should be extending through your hips, knees and ankles. Focus on a soft landing with knees bent.
4.    Once landed, stand straight up and either jump back down or step down.
5.    Repeat for instructed reps.



Fire hydrant kicks

Butt thigh workout - circuit 3 - Fire hydrant kicks

Muscle Endurance/Toning (16 – 20 reps)
Targets: Glutes, Abductors

1.    Start on all fours. Keep your knee in a bent position and lift your knee away from the midline of your body towards the ceiling. Stop the movement when you are parallel with your torso.
2.    Hold the position and using a fast motion kick your leg out.
3.    Return your leg back to the bent knee position and lower it back down to the floor
4.    Repeat for instructed reps and then switch legs.
Bonus: For an extra burn after the instructed reps, hold your leg out in the kick-out position for 15 seconds and then pulse your leg up towards the ceiling for 15 seconds.

Jump Squats

Butt thigh workout - circuit 3 - Jump squats

Plyometric Move (15 – 20 reps)  
Targets: Glutes, Quadriceps, Hamstrings, Calves

1.    Stand about shoulder-width apart while holding palms together (or whatever feels comfortable to you, some cross their arms).
2.    Lower into a squat position, keeping your head up and back straight.
3.    Keeping your weight in your heels, swing your arms back for momentum as you jump straight up in the air as high as you can.
4.    Make sure you land controlled with your toes touching the ground first. This will help lower the impact on your knees.
5.    When you land, immediately squat down and jump again for instructed reps.

Yogi squats

Butt thigh workout - circuit 3 - Yogi squats

Moderate Weight/Moderate Rep (13 – 15 reps)
Targets: Glutes, Hamstrings, Abductors

1.    Grab desired dumbbell weight and stand with your feet slightly wider than your hips, toes pointed outwards.
2.    Lower your hips down to the ground so you are essentially hovering.
3.    Holding the weight with both hands, press and rest your elbows on the inside of your knees.
4.    Keep your feet planted on the ground and lift towards the ceiling, leading with your glutes. Keep your back straight. Stop when you are parallel to the ground.
5.    Return back down to the starting position and repeat for instructed reps.
*Until you feel comfortable in this position, start off using no weight. Warm up by holding the initial pose for a long five seconds, three to five times. 

Check out our top 22 exercises for a Brazilian butt for more glute goodness.



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