9 Exercises That Can Do More Harm Than Good

There is a risk of serious injuries associated with a number of exercises if they are not performed properly. Those exercises include the simple exercises which are performed daily.

Below are some of those exercises which can cause harm so if you cannot do them properly, then it is better to skip them:

1. Lunges

Lunges is one of the exercises of the legs that elevate the risk of hip, lower back and knee injury. You can risk serious pain if the knee is extended over the toe and you bend it forward to do it quickly. So, learn to do properly or skip it from your exercise routine.

2. Squats

Squats is one of the best lower body exercises, but if you perform it improperly, then they will be causing injuries to you. When you do deep squats, you are actually risking your lower back and knees. Taking squats deeply means that you bend in the forward direction and extend the knees over the toes. If you are doing squats, then you should first properly learn to perform them before the added weight to your exercise.

3. Crunches

This is one of the beneficial exercises for the stomach which can lead to harm and also it is one of the least effective exercises. If you pull too hard, then the hands behind your neck can actually strain your neck.

4. Thigh Abduction and Adduction

There is a machine in the gym that you might have used which splits the legs wide open or closes them together. These movements include the involvement of hip muscles. Whereas these muscles should be stabilizers and should not be prime movers. So these movements if not properly done can cause a strain on the hips or the lower back.

5. Upright Row

Upright row is one of the great exercises for chest and shoulders but the risk associated is extremely high. The weight should be raised only to nipples level ideally. Any higher raised weight will cause a painful injury, and it will make your shoulder movements difficult.

6. Leg Extensions

The movements performed in this exercise are unnatural, and the quads get isolated in an unusual way. Another thing that guarantees injuries through this workout is the immense pressure which this exercise puts on the knees.

7. Jump Squat

In jumping squats, many joints are involved, and a lot of power is required. So, unless you do serious heavy weight exercises in the gym, the jump squat can lead to injury if the barbell is shifted even a little.

8. Behind Neck Shoulder Press
Any workout that needs you to raise the barbell over your head will cause injury to you as it is very difficult to maintain this posture in proper form. The movement of neck shoulder needs the strength and flexibility. It is very dangerous and is needed to perform perfectly, as even a slight strain would cause serious injury.

9. Behind Neck Lat Pulldown

When performing the Pulldown, do not be tempted to pull the bar behind your neck. As you need to be in total control to perform this movement safely and a slight improper posture can lead to shoulder impingement.

If the exercises are performed rightly then they are excellent. But for newbies, without any expert’s help, these exercises can turn out to be harmful. If you don’t have a trainer then skip these exercises and go

Best Post-Workout Foods For Morning Exercise

For the best post workout recovery, it is important to take rich in fiber carbohydrates and proteins. This will ensure that your body has got the proper nourishment and thus a proper recovery. This article is going to tell you about best post workout foods for morning exercise.

1. A Protein smoothie for workout with berry

Smoothies contain a lot of nutrients and the good thing is that they do not take much time to get fully absorbed in the body. One should definitely try Protein Berry Workout Smoothie. As it contains less than 300 calories and has 2-3 servings of fruit per serving.

2. Pita (Whole Wheat) With melted feta cheese, grilled chicken breast, and Tomato Slices

This is a Mediterranean dish which is also taken post-workout.  It provides with all the essential ingredients to rebuilt muscles and muscle recovery. It contains three hundred and forty calories which are from 10 grams, 4 grams, 35 grams, 27 grams and 4 grams of saturated fat, protein, carbohydrates, and fiber respectively.

3. One Orange with one ounce turkey jerky

One ounce of Turkey Jerky contains 15 grams of protein.protein which is essenfor rebuildinglding muscle tissue post-workout. Jerky does not contain any added sugar and fat that are found in many other protein bars.

It contains 185 calories, half gram fat, zero saturated fat, 17 grams protein, 28 grams carbs and 3 grams of fiber.

4. Turkey with Pineapple and low-fat cheese 

3 ounce Turkey and one-ounce low-fat cheese provide the necessary protein that is important for muscles post work out. Calcium on the other hand is also important component when we talk about building and maintaining healthy bones. Calcium also performs functions such as proper muscle functioning and movement that increases the athletic performance.

Half cup Pineapple doe not only provide instant energy but also contain natural anti inflammatory compound that helps in reduces pain after the work out . It contains 210 calories which are provided by 4.5g, 2g, 25g, 24.5g, and 2.5 of fat, saturated fat, protein, carbohydrates, and fiber

6. Whole-Wheat bread with low-fat tuna salad

Tuna fish is considered a low fat diet . it provides omega 3 fatty acids that are friendly to heart. Omega 3 is also known to help boost metabolism . You can use tuna with lemon juice, mustard , salt and pepper . toast it on whole wheat bread  and get an energy boosting diet. This diet contains  200 calories, 2grams fat, no saturated fat, 26 grams protein, 20 grams carbohydrates and  6 grams of fiber

The ingredients for the recipe are summarized as below

  • 3 ounce tuna
  • Lemon juice
  • 1 tea spoon mustard
  • Salt and pepper to taste

7. Egg white burrito

  • One whole egg
  • Egg whites of 3 Eggs
  • 1 cup raw spinach
  • 1 small whole wheat tortilla

Eggs are excellent when we are talking about post work out morning food. They are a rich source of protein . The egg protein is the kind of protein that is most efficiently used by the body.

You can use egg with spinach and scramble it into a whole wheat tortilla . This mill make your muscles more prominent and strong. This diet contains  200 calories, 5 grams fat, zero saturated fat, 24 grams protein, 18 grams carbohydrates  and  12grams fiber

  1. 1 cup 1% chocolate milk With 1 ounce almonds

A study claims that chocolate milk can help in recovery aid after the work out. It provides a lethal combination of carbohydrates and proteins and has high water content. The almonds added gives you the extra energy you crave for post work out. This recipe contains three  hundred and twenty  calories, 16 grams fat, 2.5grams  saturated fat, 15 grams protein, 30 grams  carbohydrates  and 5grams of fiber.


5 Beauty Tips To Make Your Face Look Younger And Fresh

If you think only plastic surgery can help your face look younger, then think again. There are very simple tips that can take years off your face and make you appear younger and fresh. A few of these are discussed below:

  1. Use Cream Containing SPF or Sunscreen Daily

Using sun protection factor every day is essential to avoid early signs of aging because of damage of the sun. Select beauty products, for example, facial conditioners, that already comprise of SPF to simplify your beauty routine. According to The suggestion of American Dermatology Academy, using wide spectrum defense, meaning shield from both UVB and UVA sun rays and for this, you need to use cream with SPF of 30 or more. Search for products of skincare that meet this prerequisite, for instance, Neutrogena Fast Wrinkle Repair lotion with broad spectrum SPF 30 sunblock.

  1. Moisturize The Skin with Products containing Retinol

According to a review of 2012 issued in Dermato-Endocrinology, Retinol, a kind of vitamin A, decreases premature signs of aging like sagging skin, wrinkles, and loss of elasticity of the skin. Writers of this review propose the use of retinol-having products of skin in mixture with sunblock for prevention of wrinkle.

  1. Exfoliate The Skin Of Face Chemically

According to the American Academy of Dermatology, exfoliating your face with chemicals revives and soothes your skin, decreases wrinkles and fine lines, and gets rid of discoloration of the skin. According to the American Society for Dermatologic Surgery, Chemical exfoliation may puncture slightly, acts best on fair skin, and is not suggested for expecting and nursing women. Inquire your skin specialist if you are a decent candidate for chemical peels.

  1. Intake Proper Quantity Of Nutrients

Your diet does certainly influence your skin and receiving the correct nutrients aids in the prevention of early signs of aging. According to the report of the 2012 review printed in Dermato-Endocrinology, nutritional supplements, particularly antioxidants, contribute to delay aging of the skin. Essayists of the review propose vitamin E, vitamin C, copper, carotenoids, and selenium when you wish to have fresher-looking skin. According to new evidence, it is suggested that iron may interfere with the ability of skin to guard itself against free radicals. Reducing intake of iron may help in the prevention of a variety of aging of the skin, including wrinkles. Therefore a diet that is indeed rich in red meat could affect skin and expectancy of life. Vegans may have it correct.

  1. Exercise to Maintain a Healthy Weight

Being overweight can increase years to your appearance, so keep on maintaining a healthy weight to uphold a young look. Exercise reduces aging of the cell. It does not just give you feel youthful—it may truly slow down the process of aging in your chromosomes. It is associated with the functionality of telomeres, the lids at the end of chromosomes that regulate aging. Exercising regularly is an outstanding way to approach your goal of weight-management, and offers you with extra anti-aging advantages. A 2015 study issued in Aging Cell searched that exercise of endurance, for instance, swimming, jogging, biking or using an elongated machine, reduces changes associated with age that happen in skin.


33 Tips On Grooming, Style And Living A Better Life

By doing these little things in smarter ways, you can change your quality of life significantly. Here are 33 tips that can help you extract many benefits from your life:

  1. Smile even when it is hard to do this.
  2. Instead of telling people that it was nice to meet them, tell them it was lovely to see them. Or just ask how they are. We all need positive vibes.
  3. Wear makeup if you feel like it. Or, go simple. Be who you are.
  4. Learn how to take care of your skin. Use beauty products or natural remedies, whichever you prefer.
  5. Hire a trainer to stay in shape. Get a gym membership. Do not neglect yourself.
  6. Wear casual clothes. Make them trendy with innovation.
  7. You should be confident. Learn every day by repetition.
  8. In order to improve your fashion taste, start wearing button-up shirts.
  9. Shave your head or get a buzz cut. Try it!
  10. Keep long hair. It might be the most courageous thing you do all your life.
  11. You should be specific about the kind of hairstyle you want. Change your old look.
  12. Cut your nails. Keep them trimmed and nice.
  13. Invest in better-looking clothes. Shop when there is a Sale going on.You must have denim in your closet.
  14. Floss your teeth even if you don’t feel like it.
  15. Your toothpaste must be of quality, and it should have fluoride in it
  16. Learn to be grateful for the things you already have to attract more.
  17. Get rid of the negativity in your life. Block your ex-girlfriend or ex-boyfriend.Be kind to yourself.
  18. When you dress up, aim to look better. If you feel good, you look good.
  19. Do not let your shirt collar curl. It does not look trendy.
  20. Think about your goals and break them down and then start taking smaller steps.
  21. Do something about your thinning hair. You don’t want to be bald.
  22. Use moisturizer on your face. This isn’t something to be ashamed of. It’ll keep your skin healthier.
  23. A man should always have a blazer in his closet. It is a fashion necessity.
  24. Keep body spray, deodorant, and perfume on your dressing table.
  25. Stop comparing with others; everyone Is different.
  26. Do not prick your pimples and zits. This can cause permanent scarring on your face. Go and see a dermatologist.
  27. Waking up early is a good way to live your life.
  28. Exercise every day to live a more fulfilling life. Those endorphins actually help.
  29. Buy some skinny jeans. They will probably be in fashion for the next whole decade.
  30. Avoid toxic people. You need to a have a support group, not a toxic circle.
  31. Read many good books and tell yourself that you are enough.
  32. Keep an extra birthday card, just in case.
  33. Take rejection in your stride and move on. Try again and again.

You can make your own list, too. But in the meanwhile, try these tips for grooming and improving your style. This will help you in living a better and contended life.

Remain Active To Look Young

Remain Active To Look Young

Generally speaking looking young and active is the demand of every female. However, it is not an easy task. Of course, with age, you develop wrinkles, lose health and activity also decreases.  As you grow older, your body shape changes, color and personalities changes, the way of living changes,  your ability to face challenges changes. So we cannot actually say that this task is actually easy bit with little hard work one can at least try to look young and healthy. If you look at the daily routine of the great personalities and politicians who look young and healthy, you will be surprised to found out their routines which include: heavy intake of water, fruits, fresh juices and vegetables, meat, fish, chicken. In short, their diet is very healthy, plus their physical activity changes with their growing age.

To look young energetic there are a number of things a person needs to do. Most important is to keep your quality of life perfect.

  • You should have a sound and profound social circle. More happy, positive and encouraging people in your life more positive and cool life you will have.
  • Physical health comprised with a combination of good healthy food, water intake, multivitamins, carbohydrates, and proteins gives you a good physical health.
  • Psychological health is as important as physical health. Almost all celebrities prefer visiting a psychologist to stay healthy and refreshed and keeping negative thoughts out of their way.
  • Learn to give yourself a break. Working like dogs and earning money gives you no happiness. Always learn to enjoy and break often. Travel and move to northern areas. Make sure you enjoy a good company. Enjoy more and shop less.
  • Try doing meditation and relaxing exercises that helps you to lose weight, release stress and live happily.
  • Surround yourself with happy, positive and motivated people. Stop living with negative people who always complain about their life and parents and family. Stay with humorous people who love to party and tell jokes and enjoy life.
  • Learn to pamper and appreciate yourself by buying some nice things for yourself. Getting yourself as some parlor life, pampering yourself some nice food and stuff like that.
  • Watch movies, programs, dramas and reality shows that give entertainment only. Avoid wasting time over sad media content. Remember television and social media is for entertainment and not for depression.
  • There are some foods which actually help you to stay young and happy which include water, berries of all kinds, fruits, dry fruits green tea, honey, and lemon.  Apart from that if you are not diabetic add sweets especially chocolates in your diet that fastens your metabolism and makes you refreshed and happy.


  • We have always been reading what to do but for a change lets read out what not to do.
  • Please stop eating processed food and juices. Avoid anything that comes in tins and packets and junk foods of all kinds and types.

Use The Best Anti Aging Cream To Get Best Results

Aging is one of the problems that every human being has to face. Everyone knows that they have to go through this stage either today or tomorrow and most of the people keep themselves ready. For women aging really matters a lot, because lines and wrinkles start coming and they start losing all their beauty and confidence. So, to overcome this issue many women are opting for anti aging treatments such as Botox treatment and laser treatment. After knowing their adverse effects, many are heading backwards and are opting for anti aging creams, as they do not have any type of side effects and they give better results.

Story behind Diane Keaton’s skin

Sometime before, a show was broadcasted on Dian Keaton, a famous Hollywood actress. The main reason for the show was to reveal her secret and it was about her wrinkle free skin. The actress was looking so beautiful and gorgeous that nobody can stop from praising her. Everyone wanted to know what the secret was and the moment she revealed her secret, most of the women rushed to the market and asked for the Diane Keaton anti aging wrinkle cream.  When she started using this cream, she was 68 years old and she was also surprised with its result.

The cream was only not helpful. Along with it, she also used sunscreen named as L’Oreal Paris’ Silky Sheer BB Face Lotion SPF 50+ ($11). She continuously used the sunscreen and also managed her diet. Along with this, she also used a product suggested by Dr. Oz.

Main elements of the product suggested by Dr. Oz

Vitamin C:  It penetrates deeply inside the skin and repairs all the damaged tissue. It also helps in producing new collagen that helps in tightening your skin and its pores. This single ingredient has so much capability that it can reduce about 70% of wrinkles and will help in making the women look young.

Hydraulic acid:  It helps in renewing all the skin cells which make the skin’s top layer more charming and shiny. It works in place of water and helps in making your skin moist. It plumps water directly in your skin cells and keeps it moist. It puffs your skin that is wrinkle prone. So, it is necessary that while using it you must combine both the ingredients in correct dosage. Along with providing moisture to the skin, the acid also helps in providing relief from environmental stress, irritation and dryness.

Some of the things that Diane used to do regularly

  • She goes for the workout on a daily basis and does all the healthy exercises such as cycling, jogging, skipping and many more.
  • She starts her day will healthy breakfast that gives enough energy, so that she can work for long hours. Usually, the actress prefers having fresh fruits and boiled vegetables.
  • She always starts her day by washing the face and applying sunscreen.
  • Because of her dry lips, she usually carries her red lipstick. According, to the actress red color adds shine in your personality and makes you more charming.