S T O P F G M !!!!!!!!!

S T O P F G M !!!!!!!!!!!!!!!

Female genital mutilation (FGM) is the partial or total removal of external female genitalia for non-medical reasons. It’s also known as female circumcision, cutting or sunna.

Religious, social or cultural reasons are sometimes given for FGM. However, FGM is child abuse. It’s dangerous and a criminal offence.


NSPCC is leading children’s charity fighting to end child abuse in the UK and Channel Islands. They help children who’ve been abused to rebuild their lives, protect those at risk, and find the best ways of preventing abuse from ever happening.

For advice, support or report call free 24/7 : 0800 028 3550

OBRZEZANIE DZIEWCZAT – częściowe lub całkowite usunięcie łechtaczki (łac. clitoris), czasem również warg sromowych mniejszych. Praktykowane ze względów religijnych lub estetycznych.Ogólne wierzenie dostrzega w obrzezaniu sposób na kontrolowanie seksualności kobiet, gdyż głównie gwarantuje ono dochowanie dziewictwa do ślubu i utrzymywanie wierności małżeńskiej po nim.
Skutki zabiegu bywają opłakane – dziewczynka może wykrwawić się na śmierć albo złapać niebezpieczną infekcję. W późniejszych latach często cierpi na infekcje układu moczowego, torbiele, bezpłodność, komplikacje przy porodzie i brak popędu seksualnego, deprese i inne zaburzenia natury psychicznej.

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Full body workout – easy peasy ? Try it !!!


1. Warm up:

2. Workout:

– Side squat (right leg) x 20
– Narrow push up x 10

– side squat ( left leg) x 20
– wide push up x 10

– Toes lift x 20
– push up position – cross leg toward hand x 20

– snowboard squat x 20
– plans position – 30s

– side leg lift (right leg) x 20
– side leg lift (left leg) x 20

50 x Jumpy Jacks

Repeat all workout one more time !

3. Relax and stretch
Enjoy !

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The Hidden Benefits of Exercise


Instant Benefits of Exercise

We’ve got some happy news that will rev up your workout routine: The moment you head out on your run, launch into your Spinning class, or start your Pilates session, the benefits of exercise kick in. “We see changes in the body within seconds,” says FITNESS advisory board member Michele Olson, PhD, professor of exercise physiology at Auburn University at Montgomery in Alabama. Your heart rate increases, and blood is delivered to your muscles. You start burning calories for fuel. And you get an almost immediate mood boost.

As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you’ll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.

As You Work Out…

Your lungs are getting stronger. When you do cardio, your brain sends signals to them to help you breathe faster and deeper, delivering extra oxygen to your muscles.

Your motivation is at its peak. Thanks to a flood of endorphins, which trigger the classic runner’s high, you feel psyched and energized.

You’re fighting flab. “During typical cardio exercise, your body taps mainly fat for fuel,” Olson says.

FIT TIP: Push yourself to go harder. The more intensely you do aerobic activity and the longer you do it, the more efficiently your body uses oxygen, and this boosts its fat-blasting power throughout your workout, Olson says.

Within One Hour of Exercise…

You’re protecting yourself against colds, flu, you name it. Exercise elevates your level of immunoglobulins, which are proteins that help bolster your immune system and ward off infection. “Every sweat session you do can help strengthen your immune function for about 24 hours,” says Cedric Bryant, PhD, chief science officer for the American Council on Exercise.

You’re feeling zen. Mood-enhancing chemicals, like serotonin, dopamine, and norepinephrine, flood your brain for a couple of hours post-exercise and for up to a day if you’ve competed in an endurance event, like a marathon. Stress? What stress?

FIT TIP: Do intervals, on the elliptical or the treadmill or while running outdoors, and you may feel even happier. Women who did interval training in a recent study by Olson had a bigger boost in mood immediately following their workout than those who worked out at a steady pace.

You’re blasting calories, even at rest. “For every 100 calories you burn during your workout, you can expect to burn 15 calories after,” Bryant says. If you went on a three-mile run, you would torch about 300 calories, which could mean zapping an extra 45 later.

FIT TIP: To turbo-charge your calorie-incinerating quotient, strength-train at least twice a week. It will charge your metabolism so that you’ll continue to burn calories for up to 38 hours, according to a study from Ohio University in Athens.

You’re hungry. Now that you’ve burned through your energy stores, your blood sugar levels are dropping. Just how low they go depends on how much you ate or drank before your workout and how long and intensely you exercised, says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University in University Park.

FIT TIP: If you exercised on an empty or almost-empty stomach, you’re probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don’t forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.

Post-Workout Benefits

Within One Day of Exercise…

You’re adding lean muscle. If you did a strength-training routine, your muscles are now starting to rebuild themselves and repair the microscopic tears that come with lifting weights, says Paul Gordon, PhD, director of the Laboratory for Physical Activity at the University of Michigan School of Medicine in Ann Arbor. Preliminary research shows that women respond to and recover from resistance training faster than men.

Your heart is healthier. One sweat session lowers your blood pressure for up to 16 hours.

FIT TIP: A vigorous workout is especially heart smart. Go for a run, hop on the elliptical, or take a dance class and your LDL levels will be lower than if you went for a brisk walk, according to research from Duke University in Durham, North Carolina.

You’re a quick study. You’re super alert and focused post-exercise. That’s because a good workout increases the flow of blood and oxygen to your brain, says Henriette van Praag, PhD, a researcher at the Laboratory of Neurosciences at the National Institute on Aging in Baltimore.

FIT TIP: After a workout is the perfect time to memorize a speech or tackle a tough project. Your brain is operating on all cylinders then, studies show.

Within One Week of Regular Exercise…

Your risk of diabetes goes down. The more you work out, the greater your sensitivity to insulin. That, in turn, lowers your blood sugar levels, reducing your risk of type 2 diabetes.

Your VO2 max, a measure of your endurance and aerobic fitness, has already increased by about 5 percent, according to Olson. Translation: You can go a little harder and longer than you could before.’re>


FIT TIP: Step up your routine and your results will be even better. People in a Canadian study who did six workouts of four to seven 30-second sprints followed by four-minute periods of recovery doubled their endurance within two weeks. Plus, you can burn more belly fat by doing intervals rather than keeping a steady pace, other research shows.

You’re slimmer. Cutting 500 calories a day through exercise and diet will help you drop one pound a week.

FIT TIP: We’ll help you boost your weight loss with an easy, customized workout and eating plan. Want to trim your lower body, lose 10 pounds, or flatten your abs?

Long-Term Benefits of Exercise

You’re getting stronger. Those eight-pound weights don’t feel quite as heavy, because your muscular endurance is starting to increase, Bryant says. Ten reps is no longer a struggle; you can now do 12 or 13.

FIT TIP: Once you can do 15 reps a set, switch to a weight that’s two pounds heavier and go back to 10 reps (the last two should feel hard). Work your way up to 15 again and then repeat the process. By increasing the number of pounds you lift, you’ll sculpt and strengthen better and faster.

You’re blasting belly fat. After four weeks of regular workouts, your body is ditching flab and gaining muscle. Overweight people who took part in a four-week program of moderate aerobic exercise in an Australian study reduced ab fat by 12 percent.

FIT TIP: To trim your tummy, do fewer crunches and more planks: Begin on all fours, hands under shoulders, knees under hips, then lower forearms to floor and extend legs straight behind you, balancing on toes. Keeping abs engaged and back flat, hold for 30 seconds; do 10 reps three or four times a week. Limit crunches to no more than three sets of 15 at a time. Anything beyond that isn’t doing you much good, experts say.

You’ve got more brainpower. Working out activates growth-stimulating proteins in the brain that may help form new cells there.

FIT TIP: The more challenging your workout, the stronger your mental muscle. Aim for 30 minutes of vigorous cardio at least three days a week.

Within One Year of Regular Exercise…

Working out is way easier. “Your endurance and aerobic fitness can increase by up to 25 percent after eight to 12 weeks of regular training,” Gordon says. “In a year your endurance can more than double.”

Your heart rate is lower. Thanks to regular workouts, your heart is pumping more efficiently. For instance, if your initial resting heart rate was 80 beats a minute, it will have dropped to 70 or lower. The less work your heart has to do, the healthier you’ll be.

You’re a fat-melting machine. Your cells are now superefficient at breaking down fat and using it as fuel, Olson says. That means you’re zapping more flab 24-7.

FIT TIP: To keep your metabolism stoked, turn up the intensity of your workouts to burn more fat and calories. Raise the incline on the treadmill, run up stairs or hills, crank the resistance on the stationary bike.

You’ve cut your cancer risk. In a study of more than 14,800 women, those who had the highest levels of aerobic fitness were 55 percent less likely to die from breast cancer than those who were sedentary. Women considered moderately fit had about a 33 percent lower risk of developing the disease. Exercise may also help protect against endometrial, lung, and ovarian cancer, researchers say.

You’re adding years to your life.
Fitness buffs have better telomeres, the DNA that bookends our chromosomes and protects them from damage, which can slow the aging process, studies show.

You feel fantastic. Just four months of exercise is as good as prescription meds at boosting mood and reducing depression, according to a study at Duke University. Keep it up and not only will your life be longer, it will be happier, too.

By Alyssa Shaffer
Fitness Magazine,
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January is “Love Your Liver ” Month


British Liver Trust advice:

You only have one liver, so look after it !

Liver does many essential jobs in your body, such a fighting infections and dieseses, destroying poisons and drugs (incl. alcohol), cleaning  the blood, controlling the amount of cholesterol, and processing food once it hes been digested.

Organised by the British Liver Trust , the aim of the campaign is to encourage us all to take 3 simple steps to good liver health:

1. TAKE TWO DAYS OFF –  give your liver 2 to 3 days in a row without alcohol every week to reduce the impact that alcohol can have on your liver and break the habit of drinking every day.This will gives time to your liver to recover.

2. TAKE MORE EXERCISE & STAY FIT – if you are overweight you increase you risk of liver disease   by 3 times if you drink alcohol too.

3. CUT DOWN ON SUGAR & FAT- cutting down on your daily food indulgences and not overloading on sugary drinks will all help to optimize your liver function.






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Train your body. 15 – min workout!

1. Warm up

2. Workout:

– cross leg in front of you x 20
– jumpy Jacks x 20

– cross leg behind you x 20
– jumpy Jacks x 20

– plank side position (right side), elbow to ground x 20
– right elbow to left knee x 20

– plank side position (left side), elbow to ground x 20
– left elbow to right knee x 20

– jump squat x 20
– ABS – crunch with ankle touch x 20


3. Relax and stretch.

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Excellent Short Butt workout !


Do it above workout plus:

– 50 x Jumpy Jacks

– 20 x sumo squat and jump


Tomorrow you will exactly know where your  gluteal muscle are !!!!  🙂

good luck !!!





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What is the BMR? Do you know?

BMR – Basal Metabolic Rate – the number of calories you burn at rest (to keep heart beating, lungs breathing, maintain body temperature, sustain bodily functions)

Man have higher BMR than woman !

Female BMR =  weight in kg + 22

Male BMR = weight in kg + 24





photo: ashleyherperevans.com
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What is it a TABATA workout? – Find out more.

TABATA workout is different form of HIIT ( High Intensity Interval Training)  –  but we talking about 4 minutes of real pain ! 🙂

The basis is ONLY four minutes of very intense interval training  ( 20 s – intense exercise, 10 s – relax).

Repeat this 8 times.

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption)  by about 14%, while anaerobic capacity improved by 28%.

These effects will help you shed those extra pounds of fat, while also building lean muscle.

During a Tabata Workout you can do a different type of exercises, e.g.: Jumpy Jacks, push ups, spinning, burpees, sprint, etc.

So, if you have no time try Tabata next time (soon a post a video).





Phpto: www.dailyhiit.com
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I challenge you !!! My time : 6 min 45 sec. – and yours? :)

1. Warm up:

2. Challenge workout – no breaks at all !

– squat x 50



– ABS x 50 – straighten and bend your knees



– Toe lift x 50



– Sumo squat x 50

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– Woman push up x 30

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– Crossing leg in front of you and touch the ground with opposite hand : see video


3. Stretch

MY TIME: 6 min 45 s  and yours?  🙂



Photo: www.e-fitnesski.blogspot.com, www.mojanowafigura.pl, www.popsugar.com, www.nomorelettuce.wordpress.com


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LEGS KILLER – fatigue your legs and butt and feel satisfaction !

1. Warm up:

2. Workout:

– high knee, side high knee – right leg – 30s
– lift right leg -30s
– high knee, side high knee – right leg – 30s
– lift right leg -30s

– high knee, side high knee – left leg – 30s
– lift left leg -30s
– high knee, side high knee – left leg – 30s
– lift left leg -30s

-running -30s
-wide leg, lift heels -30s
-running -30s
-wide leg, lift heels -30s

– jump lounge – 30s
– squat – touch toes-knees – 30s
– jump lounge – 30s
– squat – touch toes-knees – 30s

3. Stretch

Good job !!!

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