Even though it is the latest trend, a gym membership does not guarantee a shaped and strong body and weight loss, since what you actually need to achieve these goals is motivation, determination, and time.

Therefore, you do not need to hit the gym in order to work on your body, as you can exercise regularly in the commodity of your home and still get fascinating effects.

The following 10-week challenge will help you reshape the body and finally get the body of your dreams.

Before you start with it, consider the following tips:

• You need to drink plenty of water to ensure that your body is always properly hydrated
• Pick the most appropriate time to exercise during the day, and experts recommend choosing the mornings
• Promise yourself that you will remain consistent and you will perform the exercise routine as explained below

Here is the 10-Week workout plan:

Monday

Every Monday during these 10 weeks, you will need to perform:

–25 crunches, 35 jumping jacks, 15 lunges, 20 squats, 5 push-ups, planks for 15 seconds, wall-sits for 25 seconds, 10 sit-ups, and 10 butt-kicks.

Tuesday

On Tuesdays, do the same exercises, but change the number of repetitions:

-20 crunches, 10 jumping jacks, 25 lunges, 10 squats, 10 push-ups, planks for 30 seconds, wall-sits for 25 seconds, 35 sit-ups, and 20 butt-kicks.

Wednesday

You will need to boost the intensity:

— 30 crunches, 50 jumping jacks, 25 lunges, 15 squats, 10 push-ups, planks for 40 seconds, wall-sits for 35 seconds, 30 sit-ups, and 25 butt-kicks.

Thursday

You will start burning more and more calories:

-20 crunches, 25 jumping jacks, 15 lunges, 35 squats, 20 push-ups, planks for 30 seconds, wall-sits for 60 seconds, 50 sit-ups, and 35 butt-kicks.

Friday

You need to remain dedicated to your aim and continue with the challenge:

-30 crunches, 55 jumping jacks, 60 lunges, 25 squats, 30 push-ups, planks for 60 seconds, wall-sits for 25 seconds, 40 sit-ups, and 50 butt-kicks.

During the weekend, you should rest the body after 5 days of intensive training. Yet, you can still go walking or jogging.

If you want to boost the effects of this challenge, you can combine it with cardio training during the weekend, as follows:

• 1st week- 30 seconds of sprint (30 sec. jog/5x);
• 2nd week-35 seconds of sprint (45sec. jog/6x);
• 3rd week- 45 seconds of sprint (1 min. jog/7x);
• 4th week-50 seconds of sprint (45sec. jog/8x);
• 5th week-55 seconds of sprint (30 sec. jog/7x);
• 6th week -1 minute of sprint (45 sec. jog/6x);
• 7th week- 65 seconds of sprint (1 min. jog/5x);
• 8th week- 70 seconds of sprint (45 sec. jog/6x);
• 9th week- 75 seconds of sprint (30 sec. jog/7x); and
• 10th week- 80 seconds of sprint (45 sec. jog/8x).

This workout will take about 45-60 minutes of your time daily.

The duration of the workout you need depends on your weight and the amount of weight you want to lose, but make sure you practise at least three hours a week to get satisfying effects.

Furthermore, making some beneficial dietary changes will also accelerate the process of weight loss and reshaping your body. Jon Denoris, a performance coach, recommends “nutrient timing”, which is eating the right food at the right time of day.

He says that one should consume unprocessed, whole foods as often as possible. If you are trying to lose weight, your diet should be rich in high-quality meat and fish; lots of vegetables, essential fats like avocados, nuts and coconut oil; and whole foods such as brown rice and quinoa, which have a lower GI rating.  Protein like meat, fish or eggs regulates metabolism and satisfies the appetite, so it will also lead to fewer junk food cravings. 

On the other hand, he suggests staying away from labeled foods, whose ingredients are difficult to pronounce.  Additionally, one of the biggest mistakes one can make is to ditch the healthy eating plan before the results are visible.

You should surround yourself with people that support you and your aims, and they can even join you in your healthy dietary regime and workout routine.  And remember, motivation is the most important thing, and from the moment you notice the first results, you are on a good way to get in great shape soon!

Losing weight can be highly challenging, and the entire process requires strong will and determination, as many people quit within the first few weeks.

Dieting can be hard, but it is possible, and as soon as one notices visible results, it just gets easier. However, aggressive diets are not a good option, as they can harm health and lead to yo-yo effects.

Therefore, it is much better to go step by step and gradually achieve your goals.  Keely Dellit, a mother of three, took a baby-step approach and managed to get the body of her dreams. In only 14 months, she lost  125 pounds!

She did not rely on slimming pills or teas, or any other faster way to get in shape. Instead, she was patient and decided to enjoy the long journey but lose weight in a healthy way.

Since her teenage years, she has been working in a fast-food restaurant, so she started gaining weight, and her pregnancies contributed to her weight, which was almost 280lbs.

After giving birth to her third child, and she stepped on the scale, she weighed 278 pounds, and at this point, she knew that she had to do something in order to restore her healthy body.

Her plan involved healthy wholesome eating and daily exercise. She decided to make one tiny change per week, which helped her ease into a healthier lifestyle.

Initially, she decided to cut out all kinds of fast food and treats. Then, she chose smaller portions. As the weeks passed, she gradually made slightly healthier substitutions (for instance, she ate grilled chicken instead of crispy chicken.)

She started taking smaller portions of meals, and eventually gave up on fries, drank sparkling water instead of juice and soda, and replaced white with brown rice. Next, she consumed plant-based milks instead of dairy, ate at home instead of ordering takeout, and she gradually completely transformed her diet, that was now completely healthy, and very low in carbs.

She also drank a lot of water.

Here is an example of her daily menu:

• Breakfast: Two scrambled eggs and a small bowl of oatmeal with berries.
• Lunch: Grilled chicken or tuna and a large salad (lettuce, avocado, cucumber, carrots, peppers)
• Dinner: Steamed fish with cooked veggies.
• Snack: Protein bars, carrots sticks or natural kinds of peanut butter.

Additionally, she says that she did not follow a specific exercise plan for the first 6 months, she just went walking or did some workouts she found on YouTube. Afterward, as she strengthened her body, she joined a boot camp class. She loved the boot camp sessions and eventually became a certified personal trainer.

In only 14 months, she lost 125 pounds, and it was possible only because she made her weight loss goal her priority.

She admitted facing numerous difficulties during the way, as she felt she was missing out a lot every time she had to say NO to delicious things like pizza or cupcakes, and she still struggles with these feelings.

She says that she needs to remain mindful of her food choices every single day, in order to improve. Yet, she adds that she also found her passion, health, and fitness, and she is now able to help others who are going through similar struggles.

She advises people to start slow, and focus on all the little successes they experience along the day.

What do you see: a rabbit? or a duck?

More than 100 years after it was first sketched, the drawing has sparked a huge reaction after being shared on social media.

Some see a rabbit and others will see a duck – but are you able to see both alternatively?

What you see (and how fast you see it) could indicate how quickly your brain works – and how creative you are.

The duck-rabbit drawing was first used by American psychologist Joseph Jastrow in 1899 to make the point that perception is not only what one sees but also a mental activity.

Mr Jastrow’s research was based on how quickly one can see the second animal and how fast participants could change their perception of the drawing to switch between the two animals.

The faster you can do this, the quicker your brain works and the more creative you are, the research suggested.

At different times during the year, the results of the test seem to change.

During the Easter period, people are more likely to see a rabbit first but in October, seeing the duck first is more common.

The images was first published anonymously in a German magazine called Fliegende Blätter, with the caption “Which animals are most like each other?”.

Optical illusions can occasionally reveal your genuine personality. We have a personality test for you today. All you have to do is gaze at an optical illusion and tell us what the first thing you notice is. 

The game is not difficult; rather, it is a fun way to discover whether or not you possess a particular trait. Take a look at the image below.

What do you notice? There are two viable solutions, each of which means something different.

If you saw a woman’s face first

If the first thing you notice in the image is a woman’s face, you are a person who can make solid decisions after thoroughly assessing the circumstances around you.

There are several aspects to consider before making a decision, but in the end, you go with your gut feelings. Fortunately, when you do this, you are more likely to end up on the right track.

You are also a good character judge. Nobody can easily fool you since you are cautious with every handshake and grin. Furthermore, your personality has earned you a prominent position among your friends.

This personality type exhibits certain characteristics that contribute to their ability to make well-informed choices.

You possess a strong capacity for analytical thinking, enabling you to gather relevant information, break it down, and evaluate the potential outcomes of different courses of action. You also carefully consider the pros and cons, weigh the evidence, and assess the risks before making a decision.

If you saw flowers first

If the first thing you see in the image is flowers, you are a romantic at heart. You have a heart that causes you to do unusual things. When you’re in love, you’re impulsive and unpredictable.

You find it tough to stick to your decisions as someone who constantly puts others first. You are readily persuaded by your loved ones’ feelings. You also live a peaceful life with plenty of breaks. You enjoy spending time in nature, especially when you are feeling down.

This personality type tends to prioritise and value romantic connections and often exhibits certain characteristics that reflect their romantic nature.

Individuals who are romantic at heart often have an idealistic view of love and relationships. They believe in the power of love to transcend boundaries, inspire personal growth, and bring happiness. They may have high expectations for their own relationships and seek deep emotional connections.

Romantic individuals tend to be highly attuned to their own emotions and the emotions of others. They are often deeply empathetic and can easily pick up on subtle cues and nuances in relationships. They appreciate the emotional depth and intensity that come with romantic connections.

Every single woman on Earth despises varicose veins as they make legs extremely unattractive.  Moreover, they also cause pain and discomfort.

However, we will reveal a natural way to get rid of varicose veins almost instantly!

What’s more, all you need is only one ingredient, olive oil, and the entire method is inexpensive and easy.

Cypress oil is one of the most powerful natural remedies for vein problems. It stimulates circulation, and improves the function of your circulatory system.

Initially, exfoliate the skin well, so that the oil might penetrate into the skin with ease. Massage five drops of the oil onto the affected skin area twice a day. This will boost the blood flow and circulation.

You should notice improvement within a few weeks. Use peppermint, tea tree or lavender essential oil to treat muscle pain, swelling and skin blisters. For optimal results dilute the oil, and use a tiny amount.

Bonus Remedy

Apply witch hazel and apple cider vinegar topically to prevent and treat varicose veins.

This technique will soothe the inflammation and help you treat varicose veins. Repeat this on a daily basis for a week, and the effects will shock you!

We are finally here to help all those that suffer from a stiff neck! You will forget about all over-the-counter painkillers, that cause various adverse effects.

The following simple, fast and super-effective method will help you treat these aches.

According to chiropractor Dr. Andrew Bang, the pain in the neck is most often caused by weakened neck muscles. Therefore, if you spent too much time driving, sleeping in an improper sleeping position, you stare at the screen for hours..you should be aware that the stiff neck is a result of it.

Dr. Bang continues:

“When your neck muscles become weak and you try to turn your head, the joint no longer moves smoothly because it’s now out of place. Often the joint catches on something, either pulling a muscle or hitting the nerve irregularly, or maybe both.

Then you’ll have instant pain and your body has a protective spasm. It will clench, causing you to feel like you can’t even move.”

Yet, this 10-second magical trick will help you relieve the neck pain in an hour!

You should lie on the back, and put a towel under one shoulder. Then, cross the opposite arm over the body, breathe slowly, and hold for a few seconds. Then, switch sides.

The following Japanese video provides more instructions on how to perform this trick.

Moreover, the Cleveland Clinic also advises the tricks below as a way to relieve the pain in the neck:

• Squeeze the shoulder blades together and release. Make 10 repetitions.
• Roll the shoulders backward 10 times.
• Tilt the head to one side to touch the shoulder with the ear. Make 10 repetitions.

Lemons are ones of the most beneficial fruits on the planet, and due to their countless health benefits and unique flavor and scent, they are added to various recipes.

Lemons are excellent for detoxification of the body, but when juiced, the lemon loses many of its nutrients and a great part of the medicinal potential.

On the other hand, freezing is a better option. The peel of the lemon strengthens the immune system, and offers numerous health properties, like regulating cholesterol, preventing cancer, treating bacterial infections, and destroying parasites and worms.

These are the health benefits of this miraculous fruit:

• Prevention of asthma
• Fighting inflammation
• Detoxification of the kidneys and the liver
• Boosting the immune system
• Regulation of high blood pressure
• Elimination of harmful bacteria
• Treating depression and stress
• Fighting cancer

The lemon juice is extremely high in vitamin C, while its rind is effective in eliminating toxins from the body. Studies have shown that the lemon peel actually contains 5 to 10 times more vitamins.

Decades ago, scientists examined the effects of lemon in the case of cancer. What they found was that these fruits eradicate malignant cells in several types of cancers, including lung, breast, and colon cancer.

What’s best about this all is that lemons, unlike chemotherapy, target only the cancerous cells, and do not affect the healthy ones.

According to Dr. Marilyn Glenville, a nutritionist, and expert on women’s health, the peels from various fruits can boost the immune system and support overall health. She also claims that smoothies are far healthier than juices, as they also contain other parts of the fruit, including the peel.

Lemon smoothies have a bitter taste, so the following option, to freeze them, is the one we strongly advise. Therefore, here is how to freeze lemons:

Use apple cider vinegar to wash and disinfect the lemons. Then, rinse them and leave them to dry. Next, leave them to freeze until the next morning, and then grate the entire fruit, along with the peel, pulp, and seeds.

The frozen lemons can be added to various dishes, smoothies, tea, baked goods, desserts, and soups.

Skin tags are common soft skin growths, which in most cases appear on the neck, in the groin area, around the arms, around the breasts, or in the armpits.

They are not a serious health threat, but they might be embarrassing or cause discomfort.

The main cause of skin tags is obesity. Yet, they can also be caused by tight, rubbing clothes. Pregnant women also often notice skin tags on their bodies.

The conventional removal methods of ski tags include cutting off or freezing. Yet, there is a simpler way to solve these issues, without visiting a dermatologist.

All you need to do is to rub apple cider vinegar on the skin tag 2- 3 times on a daily basis for a week. Afterward, the skin tag will fall off on its own.

You can also soak a cotton ball in vinegar and then place it over it and secure it with a bandage. Yet, if you prefer this method, make sure you check for skin irritation first.

The following video will provide additional information:

Life can often be unfair, and one such instance is the fact that we all just love sugar, while it is detrimental to our health.

The taste of sweet is simply irresistible, but as soon as you learn the effects of sugar, you should definitely try to stay away from it as often as possible.

The following signs indicate that you consume too much sugar, and it is high time to do something about

1. Cravings for Sugar/Carbs

You are probably a sugar addict if you often crave for something sweet. Sugar causes addictions, and its consumption leads to a chain reaction of sugar cravings.

2. Lack of energy and tiredness

If you are constantly feeling tired and you lack energy, you are probably consuming too much sugar. Foods high in sugar temporarily boost the energy, and afterwards, you are experiencing a crash, and you remain tired throughout the day.

3. Weight Gain

Sugar is free of fiber and protein, so it does not lead to a feeling of satiety, and the more sugar we consume, the more calories we get. Sugar triggers the release of insulin which carries the sugar to the body organs in order to be used for energy.

Hence, the excessive intake of sugar sends a message to the body to produce more insulin, which causes insulin resistance over time. In that case, the body is not able to react to the normal amounts of insulin, and cannot use sugar as needed.

Insulin resistance is linked to weight gain and obesity, as well as diabetes, as the pancreas becomes overwhelmed.

4. Frequent Colds and Flu

The high intake of sugar also weakens the immune system, and its ability to prevent colds, viruses, flu, and chronic diseases. If you manage to reduce the consumption of sugar, you will lower the risk of these health issues.

5. Not the Same Sweet Taste as Before

Alpert claims that the intake of too much sugar bombards the taste buds by increasing their tolerance to sugar. Hence, you will start craving for even sweeter foods over time.

It is difficult in the beginning, but if you succeed to reduce the intake of sugar, you will also lower the tolerance level and thus you will be satisfied with low sugar amounts. After a certain period of time, some things will become just too sweet for you.

6. Foggy Brain, especially after a meal

Brain fog is one of the most common symptoms of low blood sugar. The consumption of high sugar amounts rapidly raises, and then suddenly drops the blood sugar.  Experts maintain that improper control of blood sugar raises the risk of cognitive issues and impairment.

7. Skin and feet issues, and dark circles under the eyes

The consumed sugar acts as an inflammatory in the body, and thus causes various inflammatory skin issues, like acne, eczema, rosacea, and excessive dryness and oiliness. If you reduce the intake of sugar, your skin will become clean and soft.

Moreover, Dr. Sherri Greene, a podiatrist in New York City, claims that the inflammatory effects of sugar might cause plantar fasciitis. This condition leads to pain in the thick band of tissue on the heels and soles.

The excessive intake of sweet foods could also cause adrenaline fatigue, which is often manifested by dark circles under the eyes.

If you experience the symptoms listed above, you should try to limit the intake of sugar as soon as possible, in order to improve your health and avoid numerous health issues.