We are already deep into autumn, surrounded by gifts of nature that are extremely beneficial for our health. One of these gifts are pumpkin.

They belong to the botanical group of pumpkins (Cucurbitaceae). In Slovenia, we know several types of pumpkins, which can be of different shapes and colors, with orange shades predominating. The most common are butternut squash, nutmeg squash, Hokkaido squash, and butternut squash. Pumpkins come from South America and came to Europe in the first half of the 16th century.  Grow on climbing stems and cling to themselves with tendrils. In the center of the fruit are seeds.

Pumpkin composition and health effects

Pumpkin flesh is rich in vitamin C, beta-carotene – provitamin A, vitamin B6, folate, and potassium. In addition to these, pumpkins also contain other biologically active substances such as polysaccharides, sterols, and proteins. Due to their antioxidant content, they support the body’s protective mechanisms against oxidative stress, which produces free radicals.

Pumpkins contain seeds that can be eaten as a snack or added to meals, and can also be processed into pumpkin oil. The dried seed contains 35 to 55% fat, of which 17% is saturated, 22% monounsaturated, and 61% polyunsaturated fatty acids, which represents a fairly favorable fatty acid composition. Pumpkin oil also contains a lot of minerals, vitamin E, and phenolic substances.

….and some interesting facts about pumpkins…..

Carved pumpkins chase away evil spirits

Pumpkin carving, which is one of the most famous Halloween activities today and is often seen in our country, did not become popular until the 16th century in the United States. This custom is connected to the legend of Jack the Blacksmith, who tricked the devil.
Jack was known for his conceit and miserliness. One day he offered his soul to the devil in exchange for a drink and tried to trick him. The devil turned into a coin so Jack could use it to pay for a drink. He put the coin in his pocket, which had a cross in it, so the devil could not change back. The devil promised Jack that he wouldn’t claim his soul for 10 years, so he pulled it out of his pocket. After ten years, Jack tricked the devil again by asking him for an apple. When it turned into a stem and gave him an apple, Jack drew a cross on it. The devil could not change back again. Because of his sins, Jack was not admitted to heaven after his death, but was met by the devil at the gates of hell and sent back to darkness. He helped him by giving him an ember of charcoal. Jack, having a turnip in his pocket, inserted the ember into it by hollowing it out, and then walked with it in the gloom. He never found his way home again and thus became a symbol of the soul that is cursed and wanders between worlds.

Healthy Paleo Diet: Pros and Cons

Healthy paleo diet. The idea behind the Paleo Diet is that our bodies were genetically designed to eat as our cavemen ancestors did. Therefore, the diet shuns processed and pre-packaged foods and instead encourages the dieter to embrace lean meats, eggs, vegetables, fruits, seeds, nuts, and seafood. Starchy vegetables are out, though, as are sugars, grains, salty foods, dairy, legumes, fatty meats, beans, and processed foods.

It probably sounds extreme and in a lot of ways, it is, though there is plenty to appreciate here. The majority of Americans consume a poor diet and culling sugary, fatty, processed foods is a step we could all afford to make.
We have allowed a lot of additives to creep into our daily diets and replace the vitamins and minerals that we so desperately crave. So, a diet that encourages you to avoid all that and stick to the basics has some merit. So, with all that being said – what are the pros and cons of following a Paleo Diet?
The Pros
• You will eat much cleaner because of the processed foods being cut from your diet.
• Due to the balance of protein and fat, you will find yourself feeling fuller and for much longer.
• Reduced inflammation as many of the foods you will eat from nature are anti-inflammatory.
• An increase in iron intake, provided you are eating red meat (lean).
• You will lose weight, simply because of the restrictions on junk food and foods that typically fuel weight gain.
• Increase in potassium which supports both liver and heart health.
• It revolves around the consumption of healthy fats, which your body needs to function properly.

The Cons
• Its restrictive nature can make it difficult to maintain long-term.
• It’s a difficult option for vegetarians.
• The lack of beans and grains makes it difficult to balance your diet properly.
• It’s difficult for athletes to get their carb count right when they are fueling with just vegetables and fruits.
• The allowed portions often exceed the daily recommended allowance.
• You may experience higher grocery bills, as meat and fish can get expensive.
WebMD points to a variety of studies that found that the Paleo Diet might be helpful in treating a variety of illnesses (https://www.webmd.com/diet/a-z/paleo-diet), including acne, heart disease, inflammation, weight loss, and high blood pressure. If you have one of these medical issues you should speak to your primary care physician about whether the Paleo Diet is right for you.
It certainly isn’t the perfect diet, but there is no harm in cutting processed, junk food from your diet. You will instantly feel better once your body has had time to purge the toxins you’ve been feeding it (though you may experience a withdrawal headache).
In fact, a study from the University of Lund (on A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease, Lindeberg, et al) found that the Paleo Diet was more effective at stabilizing blood sugar and stimulating weight loss when compared to the Mediterranean diet. The Paleo Diet has also been found to improve blood lipids, blood pressure, glucose tolerance, and per calorie, it is more satisfying than the Mediterranean Diet.

Don’t worry if it all sounds too much, there are plenty of elements of the Paleo Diet that you can borrow to create your own healthy eating lifestyle. The key to any change in diet is choosing something that you can comfortably maintain for the long term.
After all, we know that diets don’t work – it’s about leading a healthy lifestyle and making lasting habit changes. So, don’t forget to find time to exercise regularly and eat well.

How The Paleo Diet Can Benefit You


Paleo Diet Can Benefit You. Every diet that encourages participants to eat healthy foods will have similar benefits, pros, and cons. Of course, a diet that is easy to follow and maintain is going to be far more popular than those, which are highly restrictive. Following the Paleo Diet tends to see followers get a good boost of energy within just a few days, and within weeks, the weight starts to drop. A month of Paleo results in wellness and by this point the majority of participants find they follow the diet without thinking, that it’s just become a part of them.

The Paleo Diet has a wide variety of benefits and if you’re thinking about trying it, you should dedicate at least 30 days to trying it on for size before you write it off.

1. Helps You Drop Processed Foods
If there’s one feature in pretty much every American diet it’s processed foods. They are as addictive as they are delicious, but unfortunately, they offer no nutritional benefit whatsoever. In the times of cavemen, there were no artificial colorings or additives in food to worry about, and taking your diet back to that model helps you cut out the excess ingredients that you’ve been giving your body for years.

It does require commitment and willpower, though, as your brain has become accustomed to the highs that these foods provide (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139704/). Expect to experience some withdrawals like headaches, and a mood swing or two.

2. Helps You Avoid Fast Food
It’s cheap, it’s quick, and it’s easy, which is probably why the fast food business is booming and our health is on the decline. While it is possible to visit a fast food restaurant and make healthy choices, the Paleo Diet stamps a big no on this one.

Moreover, you can kiss goodbye to eating a bag of pretzels or potato chips in front of the television. The problem with eating while we watch TV is that it is utterly mindless and we tend to overdo it without even realizing what’s going on. Instead, you’ll be clearing your cupboards of junk and enjoying healthy snacks. You don’t need to feel as bad when you reach for a carrot stick to keep you company during your latest box-set binge.

3. Cut Those Empty Calories & Carbs Out
As much as you love soda, energy, and sports drinks – your cavemen ancestors didn’t, so neither will you anymore. Suddenly, your body is getting plenty of water (and herbal tea, too) and you’ve just cut down your sugar intake massively, as well as cutting out chemicals that your body doesn’t need for any reason. This step alone will help you reduce those empty calories thus contributing to weight loss.

4. Extra Energy
When you follow the Paleo Diet correctly, you will be enjoying a balanced diet, which means that these natural foods you are eating will provide you with far more energy than you’ve become accustomed to. That’s right; you won’t miss those sugary beverages because you will be naturally filled with energy.

5. The Right Foods
You will be eating more healthy fats, fruits, and vegetables, which of course, your body will thank you for. Most Americans fail on this front, so the Paleo Diet is the perfect solution for anyone who is struggling with their weight and with eating enough of the right things.

Ultimately, all of these benefits feed one greater benefit, perhaps, the greatest benefit, which is your overall health, wellness, and happiness. The foods that you will cut out contribute to chronic illnesses like obesity, heart disease, and even cancer. Removing them from your diet altogether helps reduce your risk factors for these diseases and maintains your health.

Looking For Hidden Fats In Foods

Hidden Fats In Foods.

Visible Fats

If you tried going on a diet in order to lose weight before, then you probably know that fried and oily foods have higher fat content and that they should be avoided at all costs. The fats found in these foods are often referred to as visible fats.
Visible fats are those that you can easily spot on your plate, such as butter, margarine, lard, the oil that is used in salad dressing, bacon that is more white than red, or pork chops that have a strip of white fat. Because they are easy to spot, visible fats can easily be avoided by people who are on a diet.

Hidden Trans Fats

Although visible fats are easy to spot and avoid, it’s not the same when it comes to hidden fats. You’d be surprised to find out how many foods that you eat on a daily basis are loaded with fats, especially unhealthy types of fat. Most of the products that you regularly buy in your local supermarket contain a lot of trans fats that increase your bad cholesterol and decrease your good cholesterol levels.
The reason why many people have no clue about the real fat content in products is that they don’t know how to look for it. If you try to search for the term “trans fats” on the food labels of any product you simply won’t find it. Instead, you need to search for the source of trans fats, also known as partially hydrogenated oils. The next time you’re in a supermarket, be sure to check the ingredient list for partially hydrogenated oils (check for it even in the foods that are labeled as fat-free).
Trans fats are considered to be the worst type of fat that you can consume. Excessive trans fat consumption is one of the main causes of heart disease today. Although naturally occurring trans fat is found in small amounts in some dairy and meat products, most trans fat is formed through an industrial process that involves adding hydrogen to vegetable oil in order to make it become solid at room temperature.
The reason why this is done is to extend the shelf life of certain products. Other than that, a lot of restaurants use partially hydrogenated vegetable oil in their deep fryers in order to avoid changing it often.
Despite the fact that they’re so unhealthy, trans fats are still present in a lot of products simply because they’re inexpensive, easy to use, and last a long time. Because of this, they will likely be used in the future as well. However, it’s up to you to identify the foods that contain it and avoid them.

Foods Filled With Hidden Fats

hidden fats in foods
There are other foods that you probably consume on a regular basis that are filled with hidden fats. Here are some of the foods you should avoid:
• Mayonnaise – It doesn’t matter if you opt for eggless or real mayonnaise, both are filled with hidden fats. Egg yolks, which are used to make real mayonnaise, are considered one of the richest sources of fat. On the other hand, starch from potatoes gets converted into fat during the preparation of eggless mayonnaise.
• Peanut butter – Although it is considered healthy, you should watch how much peanut butter you consume. Keep in mind that 10 grams of peanut butter contains roughly 5 grams of fat.
• Seafood – A lot of fish contain a good type of fat, but some seafood foods including crabs, shrimp, and lobsters contain a lot of unhealthy fats.
• Cheese – Cheese is without a doubt one of the most tempting food products available. However, know that 100 grams of cheese contains 30 grams of fat!
• Instant noodles – Many people adore instant noodles because they’re a budget-friendly meal that you can easily prepare. However, know that a cup of instant noodles can contain more saturated fat than an order of French fries.

Can You Train Your Mind To Like Healthy Food?

Can You Train Your Mind To Like Healthy Food? Imagine a world where you never craved pastries, but instead, your desire for carrots was overwhelming. Losing weight would be a cinch, but then… you may not have gained weight in the first place. There may have been a point in history where nourishing foods were scarce, but that isn’t the world we live in now. So, while at one point the reward system our brain operated was helpful in its excitement at food, it’s now driving an obesity epidemic.

The convenience of fast food and processed foods makes it too easy to give our brain a high by overeating junk. Don’t you just wish you could train your brain to love healthy food instead? Well, you can.

The Scientific Study

Researchers from the University of Harvard and Tufts University published their findings in Nutrition & Diabetes (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4183968/). The participants, all overweight adults, were split into two groups. One group (the controls) was given no guidance on how to lose weight while the others were assigned to a weight-loss program that was behaviorally based. Each group underwent an MRI brain scan before and after to determine how the reward center in the brain would react.

They found promising results in the brain scans of those who had been assigned to the weight loss program. Over time, the unhealthy foods were less appealing to the brain than they had been at the beginning of the study, while the healthier options were suddenly creating more activity in the brain’s reward center.

healthy foodsThe weight loss program itself encouraged participants to reduce their calorie intake to stimulate steady weight loss (the healthy rate of a pound or two each week) were taught about portion control, recipes, and filling meals, and they were also given tip sheets. Quite simply, the plan revolved around high-fiber foods to reduce hunger levels and keep energy high as well as high protein to keep hunger at bay and balance blood sugar. Obviously, the group that lost weight was those who received guidance.

The findings go beyond that, though, what’s clear from this study is that you can train your brain to crave healthy foods instead of the typical junk food we want. Choices like sweet potato instead of French fries, and bran flakes instead of a sugary cereal, are easy wins that can help contribute to healthier living and will provide your body with nourishment, rather than a temporary sugar high that leads to weight gain and sugar crashes. For every naughty food, there is an adequate replacement that will leave you feeling good after you finish eating, rather than experiencing guilt.

Tips & Hints

Now, here are some helpful tips on how you can start training your brain at home.

Habit Breaking – If your habits are causing you problems, it’s time to create a new one. If you traditionally made a late afternoon trip to the vending machine for chocolate, instead take a walk or make a cup of herbal tea. It shouldn’t take long for you to create a new habit.

Three Colors – There have been studies that found people respond well to having three colors on their plate, so aim to create a plate that features three colors and do the same for your snacks. It’s not as difficult as you think – nuts, dried fruit, and a square of dark chocolate is the perfect option.

Health On Hand – If you really want to ditch junk food, you need to have healthy food on hand at all times. It’s the most efficient way to keep yourself on track – you should also know what types of foods are most likely to lure you in so that you can keep them away altogether.

Can I Eat More If I Work Out?

Can I Eat More If I Work Out? A combination of a balanced diet, a consistent exercise routine, and a stable sleep schedule is ideal when it comes to improving the current status of your health. Yet, there’s a point at which diet and exercise intertwine and make matters a bit more complicated.
In particular, many people wonder whether exercising more means you can eat more without negatively impacting the positive progression of your health. That’s especially the case when you consider the calories and nutrients lost through intense and frequent exercise.
Below, we’ll discuss the role that losing calories and nutrients plays in the amount of food you should be eating on days you work out.

Replacing Lost Calories

No matter what type of exercise you’re participating in, you’re burning a set number of calories based on how long and how intensely you perform the exercise.
When you burn more calories than you’re consuming throughout the average day, you’ll experience weight loss. That’s great if you’re looking to lose weight, but it’s not so great if you’re trying to build muscle and strength.
To maintain your weight on days that you exercise, you’ll need to be taking in as many calories as you’re burning through exercise.
That means eating a greater number of calories during the day!
You should try to limit the extra calories to how many calories you burn during your workout in order to maintain your current weight. A few extra or a few less won’t make much of a difference but being a few hundred calories off can make you gain or lose weight!

Eating More Nutrients to Refuel

When you exercise, your body uses carbohydrates, fats, and proteins to provide you with the energy you need to complete your workout. Additionally, your body loses electrolytes like sodium and potassium when you exercise intensely.
After you’re done with your workout, it’s incredibly important that you replace the nutrients you lost during exercise and supply your body with the fuel it needs to continue with your day.
Though that means eating more over the course of your day, it also means eating the right food. The “extra” food that you’re eating on days in which you work out should be nutrient-dense and help to return your body to its natural state.

The Limitations

You can eat more during the day if you’re burning calories and losing nutrients during exercise, but there are quite a few limitations.
Under no circumstances does working out enable you to consume unhealthy foods and not experience the negative health consequences associated with them. That means working out doesn’t make it okay to hit up a local fast-food joint on your way home from the gym.
Coming home from the gym after a 30-minute run only to eat a cheeseburger and French fries with a large soda won’t only put you above your daily recommended calories, but it’ll also overload your body with unhealthy fats, sugars, and salt.
Rather than burning calories and improving your health, your body must now work to rid itself of the unhealthy level of these nutrients that you just consumed. It practically reverses the positive effects of your workout!
You should be replacing the number of calories that you lost and focus on replenishing the nutrients that your body craves post-workout.

Final Thoughts

In short, yes. If you’re looking to maintain your current weight, you’ll need to be consuming more calories and nutrients on the days that you’re exercising. But you need to make sure that the additional calories and nutrients you’re consuming after a workout are healthy and will support your health and fitness goals.


5 Important Benefits Of Kettlebell Training

Kettlebell Training. Kettlebells are one piece of fitness equipment that, although been around for quite some time, has only become mainstream as of relatively late. These odd-looking devices can be found today at pretty much every place people work out. Commercial gyms, group exercise classes, and even many hotel fitness centers are equipped with at least a few kettlebells.

Kettlebells are the type of item that would make the list of essentials if one were required to choose only a few pieces of fitness equipment to perform a quality workout. The versatility and convenience of the kettlebell are widely utilized by many fitness enthusiasts today.

In this article, we are going to point out 5 great benefits of training with kettlebells that anyone can enjoy, wherever they choose to workout.

Real-Life Application

The problem with traditional pieces of resistance equipment used in most workouts is their limited carryover to real-life tasks. A barbell or dumbbell, with weight loaded evenly on both sides and an ergonomic handle in the middle, makes manipulating these objects a lot easier. Unfortunately, almost none of the things we have to pick up outside of the gym resemble this design.

With the kettlebell, the weight is distributed somewhat unevenly throughout the device. It takes a far different movement pattern to perform exercises with a kettlebell, one that is much more similar to random things we find ourselves picking up and lifting during everyday tasks.

Utilization Of Limited Space

For those of us who work out someplace other than the gym, such as at home or even at the office, space tends to be in limited supply. This situation does not allow a large amount of bulky equipment and storage areas for workout gear.

The kettlebell provides a valuable tool for any workout, while also being extremely space-friendly. Even the heavier kettlebells available for purchase still take up a fraction of the space when compared to other pieces of equipment of the same weight.

Budget-Friendly Training

One of the coolest benefits of kettlebell training lies in its ability to provide a full-body workout without the annoying cost of a gym membership or home gym. For all of the workout warriors out there on a limited budget, purchasing even a single kettlebell can be your best friend. You can literally buy one of these devices at virtually any weight and still challenge yourself from a full-body standpoint. This stands true for individuals at every level of fitness. If you desire to create your own workout routine using the smallest possible budget, look no further than the kettlebell!

Creative Exercises

After a while, performing the same old exercises workout after workout can become quite monotonous. There is only so much excitement to be had from bench-pressing or treadmill sessions. Training is supposed to be enjoyable. If you stop looking forward to working out, you risk losing the number one factor responsible for improving your overall fitness: consistency.

Another great benefit of kettlebell training is that the list of exercises using these devices is enormous. The design and performance of the kettlebell allow a huge amount of creativity in exercise design. If you are experiencing somewhat of a burnout from your usual training routine, switch things up and try out kettlebell training to rekindle your fitness flame!

Improved Posture

A large amount of fitness enthusiasts have a habit of dedicating much more time to the “show” muscles, parts of the body seen more in the mirror. If you will notice next time you visit the gym, the number of people performing bicep and chest exercises severely outnumbers those working their hamstrings and upper back.

Naturally, this habit leads to a large number of muscular imbalances throughout the body, setting up the increased likelihood of injury. Kettlebell training offers a solution to this issue in that most exercises performed with these devices require a large demand from the posterior chain of the body.

Often neglected muscle groups such as the spinal erectors, hamstrings, and glutes get a chance to be challenged and strengthened for a change, allowing the equilibrium of your overall physique to even out.

Kettlebell Workouts Can Change Your Body

Kettlebell Workouts Can Change Your Body. While perusing about your local gym, you may have noticed an odd little device nestled at the end of a dumbbell rack jumbled amongst an array of other strange exercise equipment. This object somewhat resembles a cross between a boat anchor and an oversized pendant adorning a necklace. In reality, this piece of equipment is known as a kettlebell, and it can change your entire perspective of what it means to work out.


Although they have been around forever, kettlebells have enjoyed a recent spike in popularity, brought in part by the CrossFit movement. These strange-looking free weights provide a unique way to challenge the body regardless of one’s fitness level or overall goals.

Kettlebell training usually involves explosive movements utilizing an increased range of motion that other forms of exercise lack. Because of the increased dynamics present in the workout, an individual can simultaneously reap the benefits of strength training as well as aerobic conditioning.

Instead of doing a few sets of say, bench press, then hopping on the treadmill at the end of your workout, you can combine both aspects of these movements into one.

Using kettlebells also increases the carryover of your workout into real life. The problem with many pieces of gym equipment such as dumbbells, barbells, and other exercise machines is that the weight is perfectly balanced in the center of the load. While this makes the management of the exercise more efficient, few objects in the real world feature the same even weight distribution.

The structure of a kettlebell is such that the majority of the weight is distributed several inches from the actual handle. This design forces you to not only move the weight but also requires a higher degree of control and intent to do so. Both of these factors do a great job of mimicking physical tasks you will encounter outside of the gym. In terms of functionality, the kettlebell reigns supreme!

Another beneficial aspect of kettlebell training is the reduced need to constantly change and adjust the resistance. Completing a strenuous and effective workout can be accomplished using only one kettlebell, and never more than a few. Most of us are pressed for time when it comes to maintaining consistent exercise routines.

By eliminating the need to add weight to the bar, find a different dumbbell, and wait for a certain machine to open up, the time required to knock out a training session is greatly reduced.

For those of you who choose to workout at home or on the go, utilizing the kettlebell is a fantastic option. Because of their relatively small size and the aforementioned benefit of only needing one, your ability to work out doesn’t have to depend on a large amount of space or a fully furnished gym. Kettlebell training is an effective way of preserving the consistency and availability of your exercise routine. Convenience and kettlebells go hand in hand (no pun intended).

Whatever your workout routine looks like, it needs to be one that both challenges and entertains you. Nothing is worse than being miserable while dragging your way through a boring workout routine that you have performed a hundred times.

A quick peek into any one of the vast number of kettlebell workouts available online will expose you to many exercises you have probably never observed. Movements such as the kettlebell swing, Turkish get-up, and overhead snatch may all sound foreign to you right now.

However, if you find your current routine to be stagnant and monotonous, give kettlebell training a try. This may just be the spark you need to revamp your motivation for fitness.

5 Great Workouts For A Sexy Butt

5 Great Workouts For A Sexy Butt. When your fitness goal includes having a sexy butt, you need to make sure that you’re selecting exercises that target the glutes and upper thighs. Choosing the right exercises will help to guarantee greater muscle mass and toned muscles in your butt.
Before you spend your money on a fitness DVD that claims to target your butt, you should take a look at these five glute exercises that you can try out today! Here are our top five exercises for a sexy butt.


Squats are, by far, the most effective exercise when it comes to building your glute muscles. That’s because squats require a ton of effort from your quadriceps, glutes, adductors, and hamstrings to get the full range of motion.
When you’re doing squats, the most important things you have to remember are to keep your feet flat on the floor, keep your feet about shoulder-width apart, and lower yourself only to about a 90-degree angle. Squats can be performed as body weight exercises or you can use dumbbells, barbells, or kettlebells to add some resistance and build greater muscle.

Donkey Kicks

Donkey kicks directly target the glutes and the hamstrings, which is the perfect combination of benefits when you’re looking for a sexy butt. When you perform donkey kicks, you’ll be on your hands and knees and extend one leg backward as far as possible.
To get more out of the exercise and increase your chances of building a sexy butt, you should make sure that you’re extending your focus on the extension of the leg. To add resistance, you can actually attach a resistance band to your foot as you extend your leg.


Deadlifts are one of the most popular exercises when it comes to building the lower body and core. Unlike many lower body exercises, deadlifts specifically target the glutes, which makes them incredibly useful when it comes to building a sexy butt.
This exercise is performed with any type of weight, starting with the weight in front of you with your knees bent, extending to a standing position, and returning to your original position. You can obviously increase the intensity and the chances of building additional muscle in your glutes by adding weight to your barbell, dumbbell, or kettlebell.

The greatest part about adding lunges to your resistance training routine is the fact that you’ve probably already done them before. Standing upright, you’ll place one foot on the floor in front of you, bend your knee to a 90-degree angle, and then return to a standing position.
Lunges can be performed without additional weight or you can implement dumbbells, resistance bands, kettlebells, or barbells. Additionally, you can swap out regular lunges and replace them with walking lunges or even step-ups.

Single-Leg Hip Bridges

Single-leg hip bridges don’t require any type of equipment, but that doesn’t make them any less effective in your trek to a sexy butt. You’ll begin by lying flat on your back on the floor, planting one of your feet while the other is extended straight out in front of you, and then pushing off the floor with your planted foot.
This exercise helps to isolate the gluteus muscles and can be performed for several repetitions at a time before switching to the other side.

Final Thoughts

Reaching a point of having a “sexy butt” isn’t all that difficult, but you do need to put in a little time and effort to guarantee progress. At the end of the day, the only way you’ll achieve the look that you’re looking for is by actively making an effort to reach your goal.

5 Key Ways Exercise Lowers Chronic Stress

5 Key Ways Exercise Lowers Chronic Stress. As great as it would be to live a life without any type of stress, it just doesn’t seem possible anymore. As soon as one source of stress seemingly fades away, another always seems to rear its ugly head. And suddenly we can talk about chronic stress.
Though it’s not always possible to remove yourself from the sources of your stress, there are several steps you can take to limit the effect that your stress has on your life. One of the best methods of reducing the amount of stress in your life is exercise!
Here are five ways that exercise can help lower the impact that stress is currently having on your life!

Exercise Releases Endorphins

When you participate in physical activity, your brain naturally releases the “feel-good hormones” known as endorphins. According to the Mayo Clinic, the release of endorphins from your brain during exercise naturally improves your mood and can also help to reduce physical pain within the body.
Endorphins are so powerful that the effects that they can cause in the brain are comparable to those of hardcore drugs like morphine. That explains why the effects of endorphins are also referred to as a “runner’s high.”

Exercise Shifts Your Focus Elsewhere

Sometimes the best way to relieve the stress that you’re currently experiencing in your life is to focus your attention elsewhere. When you’re not actively thinking about the stress, it’s less likely to impact you both emotionally and physically.
By participating in some type of physical activity that you enjoy, you’ll be able to take your mind off of your current stressors and focus on the workout you’re doing. When you intentionally place a focus on your exercise performance, you’ll be more successful in your workout while simultaneously being less stressed.

Exercise Helps to Reduce Anxiety

According to the Anxiety and Depression Association of America, the natural endorphins and other psychological and physiological effects that occur during exercise can help to promote an anti-anxiety effect. In addition to having less anxiety, you’ll also be able to improve your mood in general.
When you exercise and reduce the amount of anxiety that you’re experiencing throughout your day, you’ll also be more likely to get a good night’s sleep at the end of the night. With better sleep, you’ll have better focus and less stress come the next morning.

Exercise Can Improve Your Mood

When you consider the release of the endorphins that occur during exercise, you’ll understand why exercise can help to boost your mood, even when the stress in your life seems unbearable. Mood improvement will allow you to focus on the positive aspects of your life and reduce the attention you give to the stress you’re experiencing.
One of the greatest methods of reducing stress is simply not letting it bother you, which is obviously easier said than done. Yet, a positive attitude encouraged by exercise can help to reduce the effects of stress.

Exercise Burns Energy

When you’re exercising, you’re burning calories, but you’re also helping to burn off whatever energy your body has left over from the day. This can help to physically tire you out and reduce the mental stress that you’re experiencing.
Most importantly, having less energy means you’ll be more likely to be able to fall asleep at night. If chronic stress frequently keeps you up at night, exercise might be the perfect way to improve your sleep quality and your fitness.

Final Thoughts

Exercise isn’t just great for the physical body. It also has the potential to completely overhaul the functioning of your brain to boost your mood and reduce the stress that you’re experiencing in your daily life. Exercise won’t entirely remove your stress, but it’ll make it much easier to deal with.