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Only 4 Minute Workout That Replaces 1 Hour in the Gym | 4 Exercises That Replace the Gym Workout - Duration: 3:31.
4 Minute Workout That Replaces 1 Hour in the Gym
Going to the gym is a chore for a lot of people
Here's a few reasons why most people hate going to the gym
1. Paying a membership fee
2. Travelling to the gym
3.Time spent at the gym
4. For women, the amount of men at the gym
5. Too busy
However,We don't need to go to the gym to do strength training and a cardio workout, we can do it right at home in the space of 4 minutes per day
In this video, we will tell you about 4 Minute Workout That Replaces 1 Hour in the Gym.
But before going to start,don't forget to subscribe, and click the bell button to get all the update video
Here's a great exercise routine which will get you started
The Squat
If you're looking for a powerful way to boost your overall fitness and get some serious results — from your workout routine, then squatting exercises is your first choice.
This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere.
Push Ups
Pushups are not only great for your chest, but do a tremendous job of defining your abs, triceps, shoulders and torso.
Pushups will also improve muscular endurance within the upper body, strengthen both muscles and bones, create lean muscle mass that raises your metabolism and, of course, help keep you fit and healthy.
Mountain Climber
Mountain climbers are calisthenic exercises that challenge your balance, agility, proprioception and coordination.
They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation.
Mountain climbers require you to engage your upper arms muscles, as well as your core and your legs. Practice the proper alignment of mountain climbers to get the most out of your workout.
Lunges
Whether you're trying to shape your lower body, increase muscle tissue, develop core strength or make your hips more flexible, the lunge can help you achieve your goal.
This functional, multi-joint exercise can be modified to meet your fitness level.
Whether you're doing basic beginner lunges or take on a more advanced variety, such as lunges with your rear foot elevated, the exercise is beneficial in more ways than one.
There you have it, a 4 minute workout that you can do at home which will keep you strong, fit and healthy.
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Dance Moms: The Excitement of the Win Wears Off Quickly (Season 4 Flashback) | Lifetime - Duration: 1:45.
For more infomation >> Dance Moms: The Excitement of the Win Wears Off Quickly (Season 4 Flashback) | Lifetime - Duration: 1:45. -------------------------------------------
13 reasons why [ REVIEW ] - Duration: 11:26.
For more infomation >> 13 reasons why [ REVIEW ] - Duration: 11:26. -------------------------------------------
COOKING DEMO: MEAL PREP LIKE A QWEEN 👑 W/ REGISTERED DIETITIANS - Duration: 10:53.
so today I have a meal prep Queen in my Oprah voice hello everyone my name is
Hello Everyone, my name is Kim I am a Registered Dietitian Nutritionist, a Certified Diabetes
Educator, and owner of KimRoseDietitian. com; Welcome back to my youtube channel
for those of you who are new there's some videos below but I do want you to
take a look at so don't be shy go ahead and look around familiarize yourself
with my channel, with my videos, with my content and remember to comment like and
subscribe for my returning subscribers welcome! So today I have a meal prep
queen in my Oprah voice here with us by the name of Ashley Kitchens. Ashley and I
are both Registered Dietitian Nutritionists who adhere to a plant-based
diet and we decided to collaborate to bring to you a video on back-to-school
meal prepping like a queen so before we get into these specifications of the
video I want Ashley to go ahead and introduce herself to you. Hey everyone
like Kim said my name is Ashley I'm Registered Dietitian Nutritionist I'm
originally from Indiana, but I came down to North Carolina to go to school to be
a dietitian and I haven't left. So I currently live in Durham, North Carolina
I started working out as a dietitian in clinical and now work as a consultant in
long-term care facilities primarily nursing homes. I am also the owner of
Plant Centered Nutrition where I promote eating more plants and also meal
prepping. I love working out, I love doing Crossfit I love walking my dogs on these
beautiful sunny days when it's not too hot. So Ashely meal preps
on a weekly basis and has this thing down to a science. So Ashley do you mind
explaining to us how you originally got into meal planning and meal prepping?
Thanks Kim! I started meal prepping in 2016 it took me a little while to find
my rhythm, but once I did I didn't look back it was recommended to me by someone just
as a way to reduce my stress and anxiety throughout the week I was having a lot
of trouble you know just being overwhelmed with having to cook every
day and going the grocery store all the time so when someone recommended it
to me and I tried it it was life-changing so once I found my groove
my rhythm I just can't believe I survived a week without it. Thank you for
sharing that with us because meal planning and meal prepping has been
something that I have been personally trying to solidify and I'm pretty sure
others have been trying to solidify this process as well especially seeing school
has just started. So Ashley do you mind sharing with us the topics that you'll
be addressing today? Absolutely, so we'll be discussing three main topics the
first one being meal planning so the whole planning process,
the second is grocery shopping and how we're gonna save money not spend more
money, and the third is meal prepping itself and how you will end up saving
time in the kitchen not spending more time in the kitchen which is really
important. Great! So let's just jump right into it so go ahead and tell us how far
in advance do you meal plan and prep? I'm really always on the lookout for recipes
or anything that catches my eye all week long so whether I'm scrolling through
Instagram or flipping through a magazine and I'm kind of
always on the lookout for something, but typically I like to have an idea of what
my menu looks like two to three days in advance
so personally I meal prep on Mondays I like to have an idea of what my menu
looks like on Fridays that way I can go grocery shopping and get it all done and
enjoy my weekend and get ready to go prep. Okay so a few days ahead I got it
so what are the benefits Ashley of planning a few days ahead. That's a great
question because I've definitely learned this the hard way
planning ahead really takes the stress out of having to figure out what I'm
going have for the week I found that when I wasn't planning ahead I was
grabbing a lot of convenient foods and spending more money on like impulse buys
at the grocery store not only that I would end up going to the grocery store
several times a week because I really didn't have a plan in place with
planning out a menu in advance I'm able to eat a lot healthier because I'm not
grabbing those convenient foods I'm saving money because I'm
preparing foods from scratch as opposed to buying them already pre-made. I'm able
to save so much time because I'm not going to the grocery stores level times a week
which I used to do way too often. Overall, it's great because I already
have a plan in place and that's one less decision that I have to worry about from
day to day and meal to meal. So I'm just going to put myself out there and I'll
admit I'm one of the biggest minimalist that you'll meet - I like to keep it simple
so what advice would you give to someone who's also a minimalist and likes to
keep things simple? Yes, this is great because you really want to keep the
process simple you don't want to over complicate it because when you do it
gets overwhelming and you're not going want to stick with it if it's over
complicated so one of the first things I recommend is finding recipes that
contain the minimal obscure ingredients so you don't want to use recipes that
contain these crazy ingredients that you're really going to use once and
it's just going to waste away in your fridge. Find ingredients that you're
going use over and over again and recipes that you're familiar with and
that are pretty easy to make. Secondly, you want to try and eat a variety of
color so when you're planning at your meals like just try and make sure that
you're getting a variety of different fruits and vegetables and whole grains
legumes all that sort of stuff into your meal prep. One of the most important ones
is make sure it's going to be delicious so don't choose meals just because
they're really healthy like make sure they're going to be healthy and delicious
at the same time because you're going want to eat these meals you're going to
want to want to eat these meals for several days in a row and not get sick
of it. Also you really want to choose time-sensitive recipes so don't choose
recipes that are going to take a really long time in the kitchen because
honestly the less time you can spend in the kitchen the more time you can sit
with your family your friends your dogs. Find recipes that are going to be fairly
quick and easy and not take a lot of time and always have a budget
in mind so stick to your grocery list if you can it's really hard when you go to
the grocery store and it's all these amazing new items that you see if you
can stick to your grocery list that'll help you stick to your budget as well
also buying in bulk can help you save money too.
That's great information because as summer is ending and we're moving on so
fall and winter it's no fun to spend all of your days in the kitchen so where do
we go from here? I agree so first you really want to figure out what meals it
is you're going to plan for the upcoming week are you just going to plan
breakfast? Are you just going to plan lunch? Are you going to do all three meals? so it's
up to you and whatever fits your lifestyle best everybody is different so
you don't have to do you know what your neighbor is doing or anything like that.
It really helps to start by taking an inventory of what ingredients you
already have on hand so what's in your pantry, what's in your fridge or freezer
what's going to expire?
What do you need to use sooner than later? That will kind of help
you formulate your grocery lists later so in the meantime you can do kind of what
I said earlier where you can flag recipes as you go throughout the week
or you can sit down with your cookbooks or your favorite recipe finding platform
and figure out what recipes you want to make for the upcoming week and don't
forget to pick recipes that look delicious because that's important so
once you pick your recipes make sure you figure out how much you need to make
because some recipe is only making a couple servings and you're going to prep
for five days make sure you multiply everything out right and then you're
ready to make your grocery list and you already know what ingredients you have
on hand so this grocery list is gonna come to you so quickly it's amazing. I'm
eager about the grocery shopping part grocery shopping is actually one of
my favorite things to do so what advice would you give to someone to
prevent impulse buying? For this upcoming meal prep that I'm gonna show you I
already had a lot of ingredients on hand really nice so my grocery list was a bit
lighter so I ended up having to buy a lot of fresh produce and some odds
and ends I'm just to kind of fill the gaps for the week. I avoided impulse buying
this week by sticking to my grocery list. Alright so show us what you make with
these items? Alright let's go to my kitchen. Alright welcome to my kitchen!
so this week I planned a baked oatmeal for breakfast
a veggie soba noodle salad for lunches and a rice and bean burrito bowl for dinner. These are
my go-to recipes that there's really quick and easy for me to do so let's
jump right into it. This is my big oatmeal from my 5 day meal plan. So first
we're going to do some oats, coconut sugar, baking powder, plant milk
cinnamon, vanilla, applesauce, quick mix
So for lunches we're going to do that veggie soba noodle salad but this week
I'm feeling quinoa so I have it going behind me in the meantime I'm going to
prep some of my vegetables. I'm going make the dressing really quick while the
quinoa finished up : Peanut butter, ginger, tamari, maple syrup, garlic
powder, sriracha, squeeze of lime, hot water to thin
Perfect! and that lunches
For dinners we're gonna do the rice and bean burrito bowls. I have the rice cooking in
my instant pot, I have the beans which I'm going to use can this week just to
make it easy and real quick I'm going to sauté up some chopped spinach and
corn with spices. So those items will be prepped them in advance and then every
day what we'll do is we'll crack open an avocado and dice up some tomatoes or you can
use pico or salsa and then we can add some hot sauce if you'd like along with
cilantro and green onion left over from lunch if you would like as well. We'll
prepare the beans by putting them in a bowl that you can store in the
refrigerator we will add a bunch of taco seasoning and mix it up and these are good to go for
the week. We'll compile everything each night in our bowl and you can add cheese
if you'd like or tortilla chips whatever suits your fancy and that's dinners.
Alright would you guys think those recipes are pretty easy right it took me
about 90 minutes to prep breakfast, lunch, and dinner for the entire week so I'm
super pumped about that. Alright, right from the milk prep Queen herself this is
amazing information thank you for sharing that with us Ashley so if you
guys are interested in Ashley's free meal prep guide there's going to be a
link of it in my description box below so make sure that you check it out. Thank
you so much Kim for having me and thank you everybody for watching you can
follow me on instagram at plantcenteredprep or you can go to my website
Plantcenterednutrition.com and you can even download a free 5 day meal plan
which contains all the recipes I just made. Thanks guys
thanks Kim
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RRB Group-D CBT Details, ALP results RRB special must watch now by SRINIVAS Mech - Duration: 3:36.
ALP exam results come before September last week.
ALP exam results come before September last week.
ALP exam results come before September last week.
ALP exam results come before September last week.
ALP exam results come before September last week.
ALP exam results come before September last week.
ALP exam results come before September last week.
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79 m² Spacious Holiday Home Has A Perfect Layout With Three Bedrooms | Great Small House Design - Duration: 3:15.
79 m² Spacious Holiday Home Has A Perfect Layout With Three Bedrooms
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The Week in Washington: Guilty Pleas and Immunity Deals as Rats Desert the Ship - Duration: 4:59.
For more infomation >> The Week in Washington: Guilty Pleas and Immunity Deals as Rats Desert the Ship - Duration: 4:59. -------------------------------------------
If You Want To Cure Diabetes Permanently | Therapies And Lifestyle Changes - Duration: 15:32.
hello welcome to our Channel today dr. Brenda Agarwal is with us hello Doctor
hello yeah nowadays diabetes become a major problem whities so like you've
heard diabetes has become a major cause for early illness and death in
populations globe across worldwide and the concern is that the prevalence
continues to increase India itself actually represents about 49 percent of
the total diabetes population in this world comparing to other yes
and that number puts it as further most recent records at 7.2 crores so the
concern has been that as these countries as people continue to progress
economically with increased availability of foods like fast foods and people
adopting sedentary lifestyles coupled with of course a higher risk
genetically say if your parents had diabetes we all include this right and
that all increases the risk for developing type 2 diabetes which is the
most common form of diabetes almost about 90% of the total diabetes
population that we see could you tell us doctor what are the signs and symptoms
of diabetes so oftentimes actually there is a big delay in the diagnosis of
diabetes and the reason being that a lot of people almost about 40% of people may
not have any signs of entance so it's usually during a routine general
examination that they get you know get a blood test done for blood
sugars or get a urine testing done for sugars and they are diagnosed with
diabetes but in some cases patients do complain of increased thirst yeah
definitely more thirsty they may complain of frequency a few our nation
that they have to get up multiple times during the night they face any problems
while which hydration no not really unless one or two you know of course
diabetes also increases the risk for developing urinary tract infections so
so some people may complain of pain during mixture is rising and burning
sensation during maturation otherwise they may just notice plainly an
increased frequency of going to the bathroom
some people may also complain of weight loss unexplained weight loss that they
have not been really trying to lose weight it will occur with everybody not
with everybody like I said you know not everybody is a book picture where you
know they have all the signs and symptoms but a lot of patients may
present especially if they have been actually who are suffering from this
condition particular condition right so especially if undiagnosed and their
blood sugars have been really high then they may present with weight loss
because of all the loss of calories in the urine ah okay some patients may
actually present with visual blurring their talk the interesting because
diabetes we know of one of the major concerns with uncontrolled diabetes is
that it tends to affect major organs one of them is eyes eyes so one of the
potential complications of uncontrolled diabetes is the development of cataracts
glaucoma retinopathy so a lot of times people may actually present with eye
complaints and that leads to a diagnosis we take this as a signs and symptoms
right so the patient essentially would come to the clinic and complain that you
know I'm noticing I don't see very clearly when I'm driving I don't see the
objects in front of me very clearly often Lee people will come late about
this right right so those are the most common concerns complaints some people
may just say that I just don't feel right I feel more tired you know I'm
generally feeling a little weaker tired and weak right so those are very general
symptoms but I think anybody anybody can face this so if anybody lands at any say
that right so we further question these people you
know whether this person appears to be at a higher risk for diabetes then may
you know then we may go ahead and suggest that you know that I'd be a flow
male yes it would be appropriate to get tested for it by artists who are the
people who tested for this diabetes so that's a good question because I guess
since there are no major science or science or warning science that will
tell you that you know could I have diabetes it's important to identify a
risk factor they can get an idea right so in general if we follow the American
Diabetes Association older age so age more than 45 but in the in diabetes it
depends on age too right we are talking about the most common form of diabetes
which is type 2 diabetes so older age is a risk factor we see that an Indian
subcontinent the South Asian population patients actually present a decade
earlier so these patients may even be of younger than 45 years of ages what I'm
trying to say then you know if they have any of these risk factors like they're
overweight with a BMI of more than 23 kilograms per meter square or if they
have one or both of their parents diagnosed with diabetes or any
first degree relative with diabetes then their risk goes up by four to six
percent of developing diabetes patients who already have a history of high blood
pressure or high cholesterol levels women who may have had a history of
diabetes during their pregnancy which is called as gestational diabetes yes are
also at a higher risk of developing diabetes prevent this for the child for
the means fetus no so babies don't have diabetes huh so it's basically it's the
same thing that these babies who are born to mothers who develop diabetes
during their pregnancy are at a higher risk of developing diabetes when they
reach their adulthood okay so it is not an immediate phenomenon but just like we
talked about that patients who have their mom or dad yeah mothers so they're
gonna get in a certain age yes so it is you know how it ends right so their risk
goes up by four to six percent and can we prevent this so that's an again a
good question because ideally we see that the reason why diabetes prevalence
is increasing is because of a change in our lifestyle yeah so we can't change
our genes but we can definitely change the environment next around us so
adopting a healthier lifestyle making sure that we eat a more healthy more
balanced diet which is rich in fruits and vegetables eating less it is
important to follow but if I died for the diabetes right so it is important
that you eat less of refined carbohydrates you know less of fast food
and make sure that we get some sort of daily activity the recommendation is
usually say at least 30 minutes of moderate-intensity exercise on most days
of the week so the you know people who smoke should be encouraged to quit
smoking you know if you have an effect so
smoking increases the chances of developing you know heart disease or you
know the risk for a brain stroke so that is why and these are the complications
that we you know associate with diabetes drinking cool drinks are taking the fast
food right so these are real problems related things so especially sugar
sweetened beverages how a comment like right so they should be idly consumed
very less people will skip these kind of things right so is there any chance to
avoid this diabetes that is that is why like I said genetics we can't change but
we can definitely adopt a healthier lifestyle to help improve our chances of
not developing or delaying the diagnosis of diabetes doctor could you tell us how
do we diagnose the diabetes so diagnosis of diabetes is usually based on a blood
test so there are three major criteria for diagnosing diabetes one is your
doctor may ask you to get a fasting blood sugar checked fasting usually for
about a period of 10 to 12 hours and then if the fasting blood sugar is more
than 125 right fasting means before for the meal
so any number or value more than 125 milligrams per deciliter is indicative
of a diagnosis of diabetes second test is also known as hemoglobin a1c or
glycated even see test which value more than or equal to six point five percent
is diagnostic of diabetes the third testing that is done is called
as a blood sugar which is more than or 200 milligrams per deciliter after an
oral glucose-tolerance test so oral glucose-tolerance test is a test where
your doctor will make well have you drink a sugary drink which consists of
75 grams of glucose and thereafter we check your glucose level levels and at 2
hours if your level is equal to 200 raises right then it is diagnostic of
diabetes we recommend that all these tests should be repeated on a separate
day ok to confirm the diagnosis we should go there again and again not
again and again but it has to be confirmed on two separate occasions we
make our diagnosis of diabetes could you tell us doctor or what are the
treatments are available for this so when you get diagnosed with diabetes
your doctor will first and foremost ask you to adopt a healthier lifestyle
which as we spoke about initially go to the first right
so modification in your diet in consultation with a dietitian and 30
minutes or more of some sort of moderate intensity daily exercise if your blood
sugars are noted to be persistently higher than what is recommended at a
follow-up of a minimum of three months your doctor may suggest taking
medications which may include oral medications or injectables like insulin
their insulin so the choice is usually guided by the history of the pills going
to take the insulin I'm suffering from diabetes not really I
think your doctor would be able to identify such weather yes whether you
are like at risk for certain complications from diabetes that would
best respond everybody required insight so your ideally yes the diabetes
develops when there is an absolute deficiency of insulin or your body stops
responding effectively to encircle needed actually who needed insulin so
they need to continue for the life long again this is an ongoing evaluation with
your doctor the doctors usually follow how your
blood sugars have been responding your daily insulin needs so they can stop
them in the middle right I mean if when it comes to normal level what happens is
that a lot of people may develop complications like you know they have
kidney complications or you know certain other issues may arise which may lead to
low blood sugars so if the doctors assesses that hey you know this person
does not need as much insulin they may cut down the need for insulin or you
know they can use suppose if a person there was a reason why they were using
insulin yeah so and if this reason it is so insulin is a hormone which an organ
called pancreas means it will reduce the in
and this hormone insulin is responsible for culturally controlling your blood
sugar levels yes okay so a deficiency of this hormone essentially leads to the
diet cooling of this blood Sugar's higher blood sugars and subsequent
diagnosis of diabetes so what I was trying to say is I think the thing to
include may be that the decision to continue medications or insulin or
choosing one medication over the other or choosing one medicine over insulin or
choosing one insulin over different other types of insulin also is very
patient specific okay I had a patient right and you know what if they have any
other comorbidities if they have any other complications how poor or how good
their blood shall control is so that is where your doctor can help you figure
out what would be the best websites and for best course of treatment for you
thank you so much for joining with us man it was my review yes absolutely
okay videos I hope that you find this video useful if you like this video
please like share subscribe to your channel thank you for watching
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Jemele Hill Leaving ESPN - Duration: 2:09.
For more infomation >> Jemele Hill Leaving ESPN - Duration: 2:09. -------------------------------------------
Jet Fighter Pilots - 10 Leadership Tips They Can Teach Us - Duration: 7:26.
For more infomation >> Jet Fighter Pilots - 10 Leadership Tips They Can Teach Us - Duration: 7:26. -------------------------------------------
First Alert Weather - Duration: 3:39.
For more infomation >> First Alert Weather - Duration: 3:39. -------------------------------------------
Simontive 6 Episdoe 36 - Duration: 2:04.
Title: Simontive 6 Episode 36 The Next Moves
Simon: We must be able to flee to Appleland.
Mr. Dinosaur: That is not a good idea unless you are trying to conquer Appleland as the final mission.
Yi: You will never get away from this. We must report this information to the Chinese government for proper backup.
Marfnagle: I also agree with this, but there is a chance there are other ways to take over Appleland besides the Napvile border.
Erik Wamboldt: The Congress approves extra funding for this to happen.
Title: Simon's Island Budland, Dogland
Kimon: It is reported that China will not consider Dogland a country and bomb us.
Penguin Jr.: We are almost ready to invade Appleland and restore Dogland to its proper glory.
Governor FBI: We are ready to deploy weapons if we are ready.
Teddy Churchill: The same with us since we always got your back. There's also extra funding and an emergency button that you can use.
Penguin Jr.: Ok. Make sure that we are able to have backup.
Simon: We are ready to sacrifice everything. We will take off in an hour.
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Donald Trump colours in US flag, gets it wrong - Duration: 4:05.
For more infomation >> Donald Trump colours in US flag, gets it wrong - Duration: 4:05. -------------------------------------------
Raonic, Shapovalov enter U.S. Open facing their own challenges - Duration: 6:30.
For more infomation >> Raonic, Shapovalov enter U.S. Open facing their own challenges - Duration: 6:30. -------------------------------------------
A&T, perfect in 2017, beats Jacksonville State 20-17 to open new season - Duration: 3:42.
For more infomation >> A&T, perfect in 2017, beats Jacksonville State 20-17 to open new season - Duration: 3:42. -------------------------------------------
Tronxy C5 Upgrade Y motor holder - Sub En - Duration: 6:14.
Hi guys
in this video, we see a little mod for own tronxy C5
to reduce a small vibration on y axis
then
you could have two problems
the first is this staff/rod here
that it not rotate smooth
if it happens to you .. the problem is it touch the alluminium frame .. here
you have to loosen all the pulleys
and move the rod outwards a little bit
and re-lock the pulleys
the 2th problem is this motor
look this support
it is some ...
look the oscillation
well ..
it is some flexible
so .. I design one
more rigid with these flanges
to replace
this cube was been printed before the mod
look the small oscillation on y
the line is not smooth
there is a slight oscillation
same here
this is the difference
that is all
good upgrade
ciao .. to the next video ..
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#Shree Indradevji Maharaj | Divya Satsang - Episode 2 - The Great India | हिंदुस्तान कि महानता - Duration: 7:35.
दिव्य सत्संग एपिसोड #2 को श्रवण कर आप अवश्य ही भारतीय होने पर गर्व करेंगे ..
लेकिन क्यों यह जानने के लिए ...अवश्य इस विडियो को पुरा देखे |
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