Health and Fitness

Work at a desk all day? Don't take it sitting down. Make office exercise — from fitness breaks to walking meetings — part of your routine.If you're doing your best to set aside time for exercise either before work or after work, good for you.
But finding time to exercise can be a challenge for anyone with a busy schedule.
Why not work but while you're at work?Sure, you know you can park at the far end of the parking lot and take the stairs instead of the elevator.
These are great ideas, but there's even more you can do to burn calories during your workday — especially if you sit at a desk most of the day. Consider 10 creative ways to make office exercise part of your routine:Make the most of your commute. Walk or bike to work. If you ride the bus, get off a few blocks early and walk the rest of the way.Look for opportunities to stand.
You'll burn more calories standing than sitting. Try a standing desk, or improvise with a high table or counter.
Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.Take fitness breaks. Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching.
Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.
Get social. Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.Conduct meetings on the go. When it's practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.Pick up the pace. If your job involves walking, do it faster. Take long, easy strides, and remember to breathe freely while you walk.If you travel for work, plan ahead. Exercise doesn't need to go by the wayside when you're traveling. If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.
Try a treadmill desk. If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you may be able to walk while you work.
In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.
Want more ideas for office exercise? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!

Being Fit and Healthy is every souls dream. A healthy and fit body along with a healthy mind makes life an interesting journey and this world a heaven. Here are a few steps to achieve a healthy body.
Commit To Get FitThe first thing you need to do is commit yourself to a fitness programme. The best way to do this is join a local gym – once you've coughed up the cash, you can view it as an investment.Choosing A GymMany health clubs will be offering good deals on membership. Try to find one with a swimming pool.EquipmentYou don't have to spend a fortune on fitness gear but you should invest in a good pair of cross trainers for indoor and outdoor use. If you're going for the yoga and Pilates approach, you won't need trainers.Work It Out!Before you rush headlong into a tough workout schedule you should actually work out how fit you are and how far you've got to go.DietTry a 'fat-burning', sugar-free diet for one month. Cut out ALL sugar, cakes, biscuits, chocolate and white bread.LiquidsAre you getting enough? Water that is! If you feel that you are under performing mentally and physically or suffering from constipation, sinus problems, lethargy or depression, you may be dehydrated. The average intake of water should be eight glasses of water a day to keep the brain and internal organs functioning efficiently.Healthy ArmsHere's how to get them….Hold a dumbbell or can of beans in your right hand and rest you left knee and left hand on a chair or bench, keep left arm straight. Bend your right knee and make sure your back is parallel to the floor. Bend your right elbow up and behind you keeping it close to your torso with the palm facing in. Extend the forearm back so that the arm is straight and the upper arm is squeezed into the body. Slowly return the arm to the bent position and repeat. Use a 3-5lb weight and perform three sets of 10 to 12 reps.Healthy LegsFocus on the inner thigh muscles to get rid of the wobble. Try swimming. For lean, trim legs, do 20–60 minutes of cardiovascular exercise like running, skating or cycling at least three times per week. Cardio circuit training classes that include running and jumping are a great way to slim down the thighs. Deep stretching will also streamline any lumpy areas.And finally,Get active! Whether you can fit 10 minutes or 60 minutes into your day do something that raises your heart rate. Try brisk walking for part of your way to and from work or during your lunch hour. With the light evenings and inclement weather, get on your bike, roller blades or just your feet and just get moving!

Permanent weight loss can be a challenge. These 20 ideas can help.Weight maintenance is much like weight loss. The principles are essentially the same: Eat healthy foods, control your portion sizes and exercise regularly. And to keep the pounds off permanently, you need to incorporate the new, healthy behaviors into your routine so that they become a natural part of your daily life.Here are 20 ideas to reinforce your healthy lifestyle and to keep you committed to permanent weight loss.

Exercise 30 to 60 minutes each day.

If time is limited, exercise for several brief periods throughout the day — for example, three 10-minute sessions rather than one 30-minute session.

Eat three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.

Focus on fruits and vegetables. Top off your morning cereal with sliced strawberries or bananas. Stir berries or peaches in yogurt or cottage cheese. Liven up your sandwiches with vegetables, such as tomato, lettuce, onion, peppers and cucumber.

Plan a family activity. Get the family together to go for a bike ride, play disc golf or kick the ball around in the yard.

Look for a distraction when you're fighting a craving. Call a friend, put on music and dance or exercise, clean the house, pull weeds in your garden, or run an errand. When your mind is occupied with something else, the cravings quickly go away.

Reward yourself. Losing weight and keeping the pounds off is a major accomplishment. Celebrate your success with nonfood rewards, such as new clothes or an outing with friends.

Walk for 10 minutes over your lunch hour or get up a few minutes earlier in the morning and go for a short walk.

Plan a week's worth of meals at a time. Make a detailed grocery list to eliminate last-minute trips to the grocery store and impulse buys.

Eat at home. People eat more food in restaurants than at home. Limit how often you eat at restaurants. If you do eat out, decide what and how much you're going to eat before you start and have the rest boxed to go.

Ready to start a fitness program? Measure your fitness level with a simple four-part test. Then use the results to set fitness goals and track your progress.
You probably have some idea of how fit you are. But knowing the specifics can help you set fitness goals, monitor your progress and maintain your motivation. Once you know where you're starting from, you can plan where you want to go. And it's easier than you might think! Get started with the simple assessment guidelines below — based on guidelines provided by the President's Challenge, an activity program designed by the President's Council on Physical Fitness and Sports.
Gather your tools
Generally, fitness is assessed in four key areas — aerobic fitness, muscular fitness, flexibility and body composition. To do your assessment, you'll need:
A watch that can measure seconds or a stopwatchA cloth measuring tapeA yardstickHeavy duty tapeSomeone to help you with the flexibility testYou'll also need a pencil or pen and paper to record your scores as you complete each part of the assessment. You can record your scores in a notebook or journal, or save them in a spreadsheet or another electronic format.
Check your aerobic fitness: Brisk walk
To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on a trail or track, inside a shopping mall or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.
To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.
Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.
After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers). After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.
Measure muscular fitness: Push-ups
Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you're already fit, do classic push-ups. For both types:
Lie facedown on the floor with your elbows bent and your palms next to your shoulders.Keeping your back straight, push up with your arms until your arms are extended.Lower your body until your chest touches the floor.Push your body upward, returning to the starting position.Count each time you return to the starting position as one push-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.
Assess your flexibility: Sit-and-reach test
The sit-and-reach test is a simple way to measure the flexibility of the backs of your legs, your hips and your lower back. Here's how:Place a yardstick on the floor. Secure it by placing a piece of tape across the yardstick at the 15-inch (38-centimeter) mark.Place the soles of your feet even with the mark on the yardstick.Ask a helper to place his or her hands on top of your knees to anchor them.Reach forward as far as you can, holding the position for two seconds.Note the distance you reached.Repeat the test two more times.Record the best of the three reaches.
Estimate your body composition: Waist circumference and body mass index
With a cloth measuring tape, measure your waist circumference at its smallest point — usually at the level of the navel. Record your waist circumference in inches or centimeters in your notebook or journal.
Then determine your body mass index (BMI) — an indicator of your percentage of body fat — through a BMI table or online calculator. If you'd rather do the math yourself, divide your weight in pounds by your height in inches squared and multiply by 703. Or divide your weight in kilograms by your height in meters squared. (To determine your height in meters, divide your height in centimeters by 100). Record your BMI with the rest of your scores in your notebook or journal.
Monitor your progress
Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Show the results to your doctor or personal trainer for additional guidance.

Sex and the Kiss
Sexually, guys take the act of kissing grossly for granted. They forget that the mouth can get quite inviting and can be used for a multitude of reasons. More often than not men take it that if a woman has to smooch him tightly, she means that she would instantly like to go to bed with him. Even amongst teenagers, guys generally take it that to get a woman agree to his whims and fancies, he needs to get extremely closer to her mouth, it is only then can he get his hands all over her. But then there are those unfortunate people who are truly bad kissers and possibly to make up for their lack of kissing prowess that they take sex too seriously. Probably a case of the sub-conscious playing on! Many men and women when questioned came along with much the same answers, that they’ve yet to master the art of kissing. There are several kinds of kisses I gather. Some soft, others intimate, some called butterfly kisses and others wet and deep. The way to kiss a person is probably the last thing that parents might teach their children, so peers have to either learn it from the movies or from their friend’s circle. And we all know that half knowledge is dangerous, and even more so if its not been experimented upon. Talking about the kinds of kisses in general, its interesting that sans words, kisses can mean a lot, of course where you might get kissed is quite a different story altogether.

Types of Kisses
We’ll start with the ordinary cute small kiss, that you might have received from your mom, while tucking you in bed. Then comes the teary kiss, during emotional moments, that’s slightly longer than the peck you received last night. Followed by which is the nervy kiss for first time lovers.
The French kiss I am sure needs no introduction, the wet and messy entangling of feelings that mean that there’s more to the story than just lip locking. Close to the heels of this type of kiss is the cannibalistic kiss, the one with bruises, or love bites as it were. These are kisses with a deliberate action of hurting, oops, sorry bruising your loved one, leaving what may experience as a slight sweet feeling pain either on the nape of your neck or close to your ear. These are perhaps two of the most famous places, simply because of the network of sensitized veins that can play havoc with your mental faculties.
Another type of the kiss, quite similar to the cannibalistic kiss is the suffocating one. Here of course along with the bruises that are a default package, you also have two people infuriatingly gasping for breath! Of course this sort of a kiss can be rather suffocating, and a bit dangerous like the French kiss with the saliva passing on any type of infection to the other including the HIV.
The suffocating kiss as I would term it, has three phases. (You may seek to disagree but I guess I could not have broken up this into a more explicit description!) One is the inquisitive phase where you are trying to search for places within each other’s mouth for an enhanced feeling of ecstasy. The second is the overpowering, emotional and pacing kisses almost not letting the other one breathe, and the third phase releases the grasp as it were, and easing the breath of each other, yet prolonging the action into a great, wet and intoxicating kiss! Phew! I said it at last! I really wish I could give you a better description, but then this is the best what I could manage. Go ahead, indulge…. Make love not war!