Getting fit often recommends full-body strengthening exercises and high-intensity interval training. Fortunately, there is one easy way you can tighten up your body just by doing 2 minutes set of exercises.

For example, this fitness expert Holly Rilinger explains that you don’t need much time to get your body back in shape. In fact, all you need is a certain type of exercise routine, and to stay positive and have fun. Since a good mental attitude is also crucial when you are trying to get fit.

Here’s how to tighten up your body by doing 2 minutes set of exercises:

• Punch To The Left, Punch To The Right

Start with a standing position with your feet wider than your shoulder width. Then, turn your toes 45 degrees outwards and bend your knees, maintaining your hips are parallel to the floor.

Keep your fists on the height of your chin and close to your body. Move your weight on the heels in order to activate the muscles on the backside. Keep this position and punch with the right hand over your body to the left side, while moving both your torso and head at the same time. Repeat the same on your other side. Punch in each direction for 30 seconds without any pauses, move as fast as you can.

• Fast Strokes

At first, lay down on your stomach and lift the body, put your hands below the shoulders. Keep balance with your toes and make sure to keep your hands straight. Jump to the front with the right leg, and instantly lower it beside your right hand. Take a pause for a second, and jump and put your right feet back. Now, take a little break and repeat the same with the left leg. Jump for 30 seconds, as quickly as possible.

• Straight Hops

Lie down on your stomach and lift yourself using your elbows and toes. Use your full-strength jumping with both legs a few centimeters to the left then to the right. Jump for 30 seconds and move as fast as you can, while keeping your backside lower while you jump.

• Winner Jumps

Stand up and place your feet a little wider than your shoulder width. Bend the knees until your hips are parallel to the floor. Extend your arms behind you in a 45 degrees position.

Now jump to the front as further as you can. At the same time, pull out the arms to the front, then lift them right above your head. Come back to the original position and jump again. Perform the exercise for 30 seconds.

Nutrients are the fuel we need to enable the body to break down food. Therefore, every single nutrient is important for our body and its health. That’s why a proper diet is crucial for a healthy well-being, a diet where we ingest foods that are rich in essential nutrients.

Believe it or not, if your body lacks only 1 nutrient, it can cause serious symptoms and side effects. In fact, deficiencies in certain nutrients have become very common nowadays.

Among these essential nutrients deficiencies, magnesium is definitely the most common one. Previously, it was much easier to get the recommended dose of magnesium on a daily basis. Nowadays, the food that we buy every day, gets completely processed and the amount of magnesium almost disappears.

Magnesium must be regularly supplied to the body as it’s needed on an ongoing daily basis. When we don’t take in adequate magnesium, our bodies either remove magnesium from our bones (where it is terribly needed) or function in deficiency.

When we become magnesium deficient, the balance of other minerals in the body also gets disrupted. Thus, may cause problems that reverberate throughout the body’s systems.

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body. These reactions govern muscle and nerve function, protein synthesis, blood pressure regulation, blood glucose control, nerve pulse conduction, muscle contraction, and more.

Here are 32 warning signs that you immediately need magnesium:

• Dizziness
• Cystitis
• Confusion
• Potassium deficiency
• Nausea
• Heart issues
• Migraines
• Hypertension
• Anxiety
• Depression
• Memory loss
• Seizures
• Muscle cramps
• Tooth decay
• Blood clots
• Insomnia
• Asthma
• Liver and kidney disease
• High blood pressure
• Difficulty swallowing
• Calcium deficiency
• Fertility/childbearing issues
• Tremors
• Osteoporosis
• Bowel disease
• Type II diabetes
• Fatigue
• Constipation
• Raynaud’s syndrome: may cause cold fingers or toes
• Respiratory difficulties
• Hypoglycemia
• Personality changes: symptoms of anxiety, depression, and other mood disorders

If you want to avoid these symptoms, consume more foods like: sesame seeds, navy beans, pumpkin seeds, black beans, sunflower seeds, cashews, swiss chard, quinoa, and spinach.

Don’t forget to include magnesium-rich foods in your diet as your body will appreciate it and you will see the difference by yourself. Around 300 body operations are using magnesium, so you can imagine how amazing health benefits it provides.

An HBCU professor is being praised for going above and beyond when a student needed help. A viral video showing Professor Aqeel Dix, Ph.D., a health sciences professor at Lincoln University, as he holds a student’s baby while instructing the class is being celebrated. The student needed a babysitter to attend class, so Dix stepped in.

“It Takes A Village….When my students need me, I’m there,” Dix posted. “Student came to me and said Dr. Dix I’m going to miss class. My reply, was why…She then says I don’t have a babysitter. I said yes you do, bring him to class I’ll take care of him. I always say, we as educators are more than our title. I will never have a student miss class because they have no one to keep their kids.

I will hold Dr.Dix daycare in the back of my class before I allow them to miss class. Days like this makes me fall in love with what I do.” The video was recorded back in January 2020, but the video has since resurfaced, touching the hearts of many. Recently, people have been adding comments about the touching gesture on social media. “Beautiful and impactful! Much respect Had a professor who did something very similar for me when my daughter was a few months old and I was in grad school and I will forever respect and love her for it!” a commenter said.

“The epitome of a ‘BEAUTIFUL SOUL’. I love teachers like you,” someone wrote. “Keep setting the bar high! We need more human beings like you,” another person added. “This is great brother. You have made a difference in someone life,” a user continued. Dix has been a professor at Lincoln since 2015. While he did not know he was being filmed, he says he signed up as a professor to make an impact that sometimes involves serving in many roles.

Recent studies suggest that frankincense essential oil may provide powerful health benefits for your health and well-being. In addition, this oil is known as the king of oils, since it has a myriad of powerful medicinal properties.

Frankincense has a woody but sweet aroma that is commonly enjoyed in various spiritual and healing blends all over the world. With its mellow yet fresh aroma and warm comforting undertones, it provides calming, soothing, and grounding, benefits.

Here’s how to restore your health using the king of all oils:

1. Boosts immune system

Massage a few drops into the balls of your feet daily to strengthen your immune system.

2. Removes moles, skin tags, and warts

Apply a single drop 3 or 4 times daily or until it’s gone.

3. Reduces stress and anxiety

It is rich in chemicals that relieve stress and anxiety. In addition, it eases your brain, brings positivity to your life, and has a calming and soothing effect.

4. Helps with headaches and migraines

You can say no to migraines when you are using this oil. Frankincense oil has powerful anti-inflammatory properties that prevent migraines and headaches.

5. Relieve joint pain and swelling

This strong anti-inflammatory agent relieves muscle aches and joint pain and stimulates blood circulation. Just apply to the areas of concern to decrease pain.

6. Helps with acne

To eliminate acne and prevent new breakouts, just dab one drop on those acne spots morning and night.

7. Relieves itching

When you feel itchy in one area in your body, apply a drop of it and prevent the irritating sensation.

8. Reduces wrinkles

This oil successfully reduces wrinkles and fills out the pores that are outbreak and causing such ugliness. You need to apply it to the skin mixed with some unscented oil, such as coconut oil.

9. Detoxifies the air

Frankincense oil can help to kill germs that are lurking in your home and in the air.

10. Relaxation

The powerful aroma of this essential oil promotes relaxation and minimizes negativity in life.

11. Oral Health

Frankincense essential oil improves plaque-induced gingivitis and is also great for getting rid of bad breath.

12. Promotes sleep

Helps to slow down your breathing and relieve nervous tension and anxiety, just diffuse the frankincense oil before bedtime.

A migraine is an intense headache that causes incredible weakness and uncomfortable feelings. In other words, migraines disrupt our everyday activities and make it difficult to finish even the most basic tasks.

The major symptoms of these types of headaches cause nausea, vomiting, visual problems, and increased sensitivity to light or sound. Migraines might occur rarely or strike several times a month, often lasting between 4 hours and 3 days.

The most common medications that people use are Tylenol and Advil. Side effects may occur, yet they’re pretty rare since painkillers are usually only used for a short time in migraine treatment. However, these pains can also be effectively and naturally treated with the use of some healthier alternatives.

Migraines can also result from lack of sleep, nutrient deficiencies, alcohol, and stress, as well as dehydration and some food additives.

The most common signs which indicate a forthcoming migraine:

• neck stiffness
• depression
• constipation
• irritability
• food cravings
• uncontrollable yawning

Fortunately, here we reveal a natural and simple drink that will help you treat migraines. It has been commonly used for years, and its recipe has been passed on to new generations, which speaks about its efficacy. It consists of 3 simple ingredients:

Here’s how to prepare this unbelievable drink and stop migraines in just 5 minutes:

• the juice of 1 lemon
• 2 teaspoons high- quality sea salt
• 1 cup water

When it comes to salts, It is highly recommended to use Himalayan pink salt because it is packed with essential minerals. Salts contain sodium, which is required for proper hydration, as they keep the right balance of fluids in all bodily systems.

While it is true that this all-natural drink was not tested in a scientific study. On the other hand, the fact that migraines are medically treated with IV electrolyte solution is enough to be sure that the salt in this mixture will effectively alleviate the unbearable migraine pain.

Although seasonal weight gain varies from person to person, during the cold winter days many people put on extra weight. Plus, you know that it’s not even a bit easy to shred the extra pounds, especially the area on your thighs and stomach.

Fortunately, while you are sleeping during the night you can easily burn the excess fat away. You can achieve that just by stimulating the fat-burning process and accelerating your metabolism. Therefore, today we’ll show you a great natural drink that will burn fat while you’re sleeping and help you lose a lot of weight.

Just make sure to not eat a few hours before going to sleep. On the other hand, you should drink the following mixture 1 hour before going to sleep.

Here’s the recipe that will help you cleanse your colon and speed up the fat-burning process:

Ingredients:

• Parsley
• Apple cider vinegar
• Lemon
• Cinnamon
• A teaspoon of honey or ginger

Preparation:

At first, you should slice the parsley leaves off the stems, and cut the parsley as finely as possible. Then, take a bowl and combine all ingredients listed above, mix thoroughly and your healthy weight loss drink is ready.

Use:

Drink it instead of your dinner, preferably an hour before bedtime every night before going to bed. Regularly consuming it will accelerate the fat-burning process as never before. You will achieve magnificent weight loss results only in a couple of weeks.

Breakfast is undoubtedly described as the most important meal of the day. Therefore, always make sure to pick a healthy and nutritious meal that provides the needed energy for the day.

In addition, if you are trying to lose extra weight, you should never skip breakfast. This is absolutely wrong, as it will simply boost the unhealthy cravings all day long.

A recent study published in the Annals of Nutrition & Metabolism found that the best possible variant for a breakfast is oatmeal.

Each participant consumed 350 calories for breakfast. The first group received oatmeal, while the second one consumed cornflakes, the lunch was the same for all. After 3 hours, researchers analyzed their blood samples in order to control their blood sugar and insulin levels.

They found that participants in the first group had no food cravings through the morning and afternoon, and ate 31% fewer calories for lunch. In addition, those people consumed 50% fewer calories for lunch. Therefore, oatmeal is most beneficial for people who want to lose weight.

On the other hand, participants from the second group felt hungry after 3 hours. Plus, cornflakes produce high concentrations of blood glucose levels and cause spikes in blood sugar levels.

Numerous studies have confirmed the same findings, and it has been found that oatmeal is the best choice for your breakfast. Plus, you can add them to various side dishes, stew or salads, as well as many desserts.

Here are few extra health benefits of oats breakfast:

• It provides a feeling of satiety

Oats contain high amounts of fiber which prevents cravings and causes a feeling of fullness. Fiber helps digestion and promotes weight loss.

• It lowers Blood Pressure

Oats helps in the regulation of blood pressure, as they contain lignan, vegetable fiber, which has been shown to lower blood pressure by 30%.

• It reduces Cholesterol

The fiber in oats binds to fat in the body, which significantly reduces bad cholesterol levels. Thus, lowers the risk of heart diseases, heart failure, and strokes.

• It Lowers the Risk of Cancer

The British Medical Journal published a study that showed that oats lower the risk of colon, prostate, breast, and ovarian cancers.

Being in peace means you can be fine with being who you are. In fact, peace does not mean being in a place where there is no noise. Being in peace means being somewhere loud and remaining calm in your heart.

Sometimes our mind turns into a five-year-old who runs through the city streets unable to sit for a minute. Fortunately, with persistence and patience, you can always learn how to calm your heart and enjoy your full potential.

Here are 5 techniques to quiet your mind:

1. Focus on the positive part of yourself and your surroundings

People have allowed negative thinking to prevail in their minds for many centuries. In fact, the physical world is a product of our thoughts. Give your attention to the things that make you happy. Also, keep in mind that energy flows where you focus on.

2. Repeat peaceful words

Maintaining a positive mindset isn’t always easy. However, you need to stop negative thoughts by repeating simple and peaceful words and affirmations. Words are much powerful than you think.

3. Meditate regularly

Meditation helps to stop the avalanche of thoughts attacking your consciousness. Therefore, it’s crucial to slow down your thoughts and observe yourself through controlled breaths and closed eyes. Meditation is a key for bringing awareness into the body and makes it much easier to cope with daily challenges.

4. Live the moment

Forget about the chores you have to do after work or the bills you have to pay next week. These thoughts can create anxiety, depression, or stress. Stop living in the past or the future, just slide from one moment to another, and you will find true peace.

5. Reconnect with nature

Anything you can do to strengthen your bond with nature will greatly benefit your mind. For example, go on a vacation in nature and your mind will change. It’s simple, possessions won’t make you happy, but mother nature sure will.

Very little in life can’t be improved with a hot drink, especially like this golden milk recipe. It’s known as one of the most relaxing drinks that combines the benefits of turmeric, coconut milk, ginger, and black pepper. It can help you remove stress, anxiety, and it can promote the quality of your sleep. Plus, it easily detoxifies your entire body.

Its main ingredient is turmeric, also known as the healthiest spice on Earth. Its active ingredient is curcumin and provides most of its medicinal qualities. Therefore, turmeric is extremely beneficial for treating various ailments and health conditions.

Here are the powerful health benefits of curcumin:

• Acts against bacteria and microbes
• Improves the heart health
• Kills cancer cells
• Hinder tumors
• Regulates blood sugar
• Prevents diabetes
• Soothes nerves
• Levels cholesterol levels
• Detoxifies liver
• Accelerate the healing process of wounds
• Boosts immunity
• Improves cognition

On the other hand, coconut milk contains healthy fatty acids that provide you with energy, help with weight loss, protect the heart, and regulate glucose in the blood. Plus, it is rich in vitamins C, E, and B, antioxidants, and minerals like magnesium, potassium, iron, and phosphorus.

Ginger has the ability to soothe the digestive system, prevent cancer, remove pain, remove nausea, destroy microbes, regulate the function of insulin, regulate hypertension and improve the circulation of the blood. It also works great against various respiratory conditions.

Here’s how to prepare the golden milk recipe that removes liver toxins:

Ingredients:

• 1 Tsp. of turmeric
• 2 cups of coconut milk
• ¼ Tsp. of black pepper
• Honey
• 1 ginger

Instructions:

You should mix all the ingredients in a pan except for the honey. Heat the mixture until you notice bubbles showing. Next, remove from the heat and leave it aside for 5 minutes. Lastly, strain the mixture, sweeten with honey, stir and enjoy. Drink the golden milk right away.

Consume this drink for 2 weeks every morning as soon as you wake up. You will be amazed by the amazing results.