7 Moves for beautiful hands

 Beat the shortcomings of your arms in 20 minutes.

You don’t need to lift heavy weights in order to do so. In order to help you make your hands more elegant we’ve asked the fitness expert, Michael Olajide, Jr. the Co-Founder, Director of Programs and Chief Instructor at AEROSPACE.
And it only takes 20 minutes away from you. The  7 step practice based on the Olajide training doesn’t require anything else except your own body weight, rope jumping, and a set of 1 – 2 pounds of weight on each side.
Start with the rope jumping, which helps with the muscles around on your arms. “This way you don’t need lots of weight to achieve your goals.” Olajide explains. Instead of counting the repetitions, you will be counting the seconds to simply follow the routine, which clears the miscue fats. Do every move for 60 seconds with no pause. (or until your muscles get exhausted) And then, repeat them twice as much. Doing this 3 times a week will form your arms just the way they need to be in just under a month.

In order to have a flat stomach you must have this 7 groceries

Are you ready for those abs?


Combine your stomach exercises with this 7 groceries and burn the fats down.
1.    Nuts – they are rich with proteins and unsaturated healthy fats. They are available in every season of the year and are great as a snack.

2.    Cultured dairy foods – are great for your metabolism, and also help you with your immunity. This food can also be used for detoxing your body.

3.    Mushrooms – improve your immunity and are rich with proteins. They also contain vitamin B, and the vitamin D helps in removing your fat.

4.    Milk with low fat percentage – contains proteins which are great for your workout.

5.    Popcorn – 3 portions of popcorn contain only 100 calories so it is better to have this instead of chips.


6.    Beans – people who regularly consume beans are usually much thinner than those who don’t.

7.    Fruits and vegetables – it is already well – known that the juices they contain are one of the best friends your body has.

The primary steps for healthy weight loss

You are exercising and eating healthy but the weight isn’t going away. Ideally, or the most healthy weight loss is when you lose .5 – 1 kilos a week. To make the weight loss faster, follow this rules whose effective has been proven by the researches throughout the years.

Increase the amount of fiber you consume. Eat at least 20 grams of fiber a day and it can be found I cereal, fruits and vegetables. The fiber will let you remain full for a longer period of time, which is a great advantage when trying to lose weight.
Vitamin D is created when our body is exposed to the Sun, but it should be consumed by eating food too. Vitamin D can be found in milk or in any other milky product.
Increase how much unsaturated fat you consume. You need to eat 3 – 4 portions of healthy fats. And unsaturated fats can be found in nuts, avocado, in some types of fish and even in chocolate.


You need to have at least 3 portions filled with proteins. They should be consumed by eating less fatty meat, milky products or legumes. Separately from being essential to your general health and growth, proteins will keep you full and will help you lose weight.

Healthy refreshing beverages

In the summer heats don’t believe the commercials which tell you that the only way to freshen up is to buy all those sport and energy drinks. You can always freshen up by making your own beverage at home which is by the way healthy too. We suggest you few ways to deal with the summer heats.

A cucumber and mint beverage. This might seem a bit unusual but the cold water with a few pieces of cucumber with a little bit of mint is very tasty and refreshing. You can serve it separately in a glass or have larger amounts of it and drink whenever you get thirsty.


You can make another beverage with melon. It reminds you of Jamaica too. Melons are a great source of vitamin C. You should blend the melon because by blending it you won’t throw away any nutritious ingredients. You should cut the melon in half and put it in a blender, blend it and also add a little bit of water. Serve it with ice. (you can also use a watermelon)
 A summer drink with ginger. It seems silly but it really helps a lot when it comes to high temperatures. 1.5 liters of mineral water, 1.5 liters of lime juice, 40 grams of ginger and half a teaspoon of mint. Blend all this ingredients out and serve it. If there are still little pieces left of ginger or mint you can try to squeeze them out, even though it is better to consume it all.


A cold green tea with mint. Try to prepare the tea in the outdoors, removing yourself from the kitchen heats. You need 15 green tea filter bags, 3.5 liters of water, half a spoon of chopped mint leafs, juice made of 2 lemons and add sugar. All the ingredients except the lemon juice and the juice should be put in a bigger bowl and leave them out on the sun for 3 to 4 hours depending of how dark you want the tea to be. Then put out the tea bags and add the lemon juice and sugar. Serve it with ice, and enjoy!