Zhangjiajie, China

Zhangjiajie City is located on the northwestern border of Hunan Province. Covering an area of 9,516 square kilometers (about 3,674 square miles), there are four areas under its governance: Yongding District and Wuling District, Cili County and Sangzhi County. The city enjoys subtropical moist mountain climate, thus for visitors it is an ideal place to spend one’s holiday.

Zhangjiajie City features a variety of different terrains including: mountainous regions, upland areas, plains, and Karst rock areas. Among these, the mountains cover 76 percent of the total area. The world-famous  natural heritage site ‘Wulingyuan Scenic Area’ is located on the base of these great mountains. Areas worth visiting include Zhangjiajie National Forest Park (known as China’s first national forest park), Suoxiyu Natural Resource Reserve, and Tianzi Mountain Natural Resource Reserve. The scenic area hosts many natural features including: mountains, forests, caves, lakes and waterfalls and perhaps there are more than three thousand rock ridges and eight hundred ghylls. They enjoy the reputation of ‘Original Picture on Mountain and River of China’. This wonderland is covered with dense forests and is considered Mother Nature’s Oxygen Bar.

Image

Image

Image

Most nutritious nuts

Nuts are among the healthiest foods. They are rich in omega – 3 fatty acids, protein and fiber , thus simultaneously sate and give the body of valuable nutrients .

Although nuts are very similar in nutritional value , there are some that are particularly useful for certain things.

Best nuts to your diet : almonds , cashews and pistachios

Almonds

nuts

They are one of the most low-calorie nuts – 530 calories per cup or about 90-100 g almonds. This volume contains 48 grams of fat and 20 grams of protein .

Cashew

100 grams of cashews have 550 calories , 44 g fat and 18 g protein , which also makes them one of the healthiest diet and nuts.

cashew
Pistachio

They are also low ( for nuts ) calorific value – about 560 calories , 45 g fat and 20 grams of protein per 100 grams .

These numbers , however, do not apply if the nuts are fried or baked with oil.

For best effect , healthy nuts should be taken raw or roasted without oil . When processing the nuts of very high temperatures possible nutritional substances to be destroyed , so raw nuts remain the best option .

The worst diet you nuts : Macadamia

Macadamia has the most calories per gram – about 720 calories per 100 grams. However, the protein content is relatively low ( 8 g ) , and this fat – high (76 g per 100 g ) .

Of course, this is still useful nuts. Provided that consume them raw in small quantities , they should not be so negatively affect your diet .

The best nuts for your heart : walnuts

All nuts are high in beneficial omega -3 fatty acids, but walnuts are particularly useful in this regard. They are rich in one of the three acids useful – alpha -linolenic acid . It has a beneficial effect barhu heart health .

In terms of caloric – 100 g walnuts have about 650 calories . about 65 grams of fat and 15 grams of protein .

The best nuts for your brain : peanuts

Peanuts have a high content of folic acid that binds to brain function and which can prevent a reduction in cognitive functions

Peanuts are a good choice for vegetarians who are generally at risk of folic acid deficiency , and for pregnant women that folic acid is particularly important.

Peanuts

Like most nuts , peanuts , and have a high content of mineral oils and vitamin E. 100 g peanuts contain about 590 calories , about 50 grams of fat , and about 25 grams of protein .

Expect more info !

7 ways to keep your fitness motivation

Even the most motivated athletes at one point say, “Well, I’m sick.”

However, this is not inevitable . There are tactics that will help you keep your motivation for sport :

1. Setting clear goals

What exactly do you want to achieve with your workouts ? To lose X pounds? Determine exactly how much . To earn tiles ? To get bigger biceps ? To fit in the pants that you can no longer zip up ? Define clear targets , so you can hunt them .

2 . Set a deadline

Maybe it’s a wedding, which you have been invited to. Or a Meeting or class . Or any event. If you have an exact date to which you want to get in shape, it will be easier to maintain focus and concentration.

3 . We set achievable targets

If your goal is to take off 10 kg , it can rather discourage you , because it will happen slowly. And in time you will lose your motivation to train and take care of yourself.

Instead, the largest target fragment the small targets. Start with 2-3 pounds – sounds much more feasible , right? Then continue with 2-3 and so on until achieving the great goal .

4 . Remember purpose from time to time

If you are obsessive in training , it can have the opposite effect – it can make you get bored of them. So do otherwise. Forget for a moment about the purpose and focus on the process. More precisely, on what pleases you . Make training fun – listen to music , use the time to rest your mind , etc. This will help you perceive your time of training as a time for fun , not as a liability. This is essential in order to fight the boredom .

motivation
5 . Diversification

Do not do the same exercises every day. Change the running with swimming. Try different sports. The more diversity , the better .

6 . Save on Sports

If it is hard to motivate yourself , try to sign on any training or sport. Group is something that motivates you and if you work with other people , it can help you fight the boredom . Also, if you make new friends in this group it will be easier not to miss training.

7 . Determine the time for training

And keep it as follow other commitments in your schedule . So training will become a habit that will help you maintain your motivation . It is believed that a habit is established for 21 days , which means that you need this time to get used to doing your workouts , then it will be easier to keep practicing .

What motivates you

Motivation is different for different people. The important thing is to find what motivates you and never stop practicing. Do not let boredom and fatigue keep you from taking care of yourself.

How to Get a Full-Body Workout with a 2-Minute Circuit

A circuit routine is excellent if you’re trying to get your entire body in shape, but you just don’t have much time to work out. A good circuit workout will hit all of the muscles in your body, pushing them to their limits with just a few exercises. You should aim to do a circuit workout three times a week, every other day.

We’ve put together a simple circuit routine that you can do quickly and easily. Each circuit should take you only two minutes.

Military Presses

This exercise hits your chest and it definitely makes the triceps burn. The focus, however, is on your anterior deltoids and trapezius muscles, helping to define them and increase them in size. It’s a great upper body workout that even hits some of the muscles in your back.

Lunges

This is a tough one to do, and getting it right will take some practice. Make sure to use the correct form, as it’s the best way to prevent injuries to your knees. Add weight if you can handle it, or just use your body weight if you’re new to this exercise.

Mountain Climbers

Mountain climbers focus on your core and, as it’s a high-intensity exercise, you’ll some cardio in too. This is an isometric (static) exercise for your upper body, but it’s the legs and core that feel it the most.

How to Get a Cardio Workout without Leaving Home

Snow has blanketed much of the country for the last few weeks, making it very difficult to get out of the house and get to the gym. Those that depend entirely on the gym for their exercise are going to suffer, but thankfully you can get a great workout without ever having to leave your home.

How is this possible?

Simple: you don’t just have to run, cycle, or use the elliptical machine to get a great cardio workout! Weightlifting can be an excellent cardio workout when done right, and you’ll find that a lot of body-weight workouts are great for building muscle as well as getting your heart beating. Running isn’t the only awesome workout, but you can do all kinds of exercises to push your heart.

With the workouts below, you’ll have a great cardio session without having to brave the cold.

Day 1

Do each of the following exercises for 20 seconds at full intensity, and rest for 10 seconds.

  • Kettlebell swings
  • Squat jumps
  • High knees
  • Jump Lunge

Beginners should do three rounds of this workout, intermediates should do five, and more advanced exercisers should go for 8 rounds.

Day 2

Do the following:

  • 10 push-ups
  • 30 bicycle crunches
  • 10 burpees
  • 60 seconds of plank
  • 10 lunges (each leg)

Do all of these without stopping, and give yourself a one minute rest before moving on to your second round. Do three rounds if you’re a beginner, or go for five if you can handle it.

Day 3

Do the following:

  • 30 seconds of right side plank
  • 30 seconds of left side plank
  • 30 seconds of plank elbow hold
  • 10 lunges (each leg)
  • 10 burpees

Give yourself a 60 second rest, and do no less than three rounds of this exercise.

Day 4

Do the following:

  • 20 burpees
  • 20 mountain climbers
  • 10 push-ups
  • 10 lunges (each leg)
  • 60 seconds in plank position

Give yourself 60 seconds to rest, and do no fewer than three rounds.

Day 5

Do the following:

  • 10 lunges (each leg)
  • 60 seconds in plank position
  • 30 crunches
  • 10 push ups
  • 30 bicycle crunches

Give yourself one minute to rest, and do at least three rounds–go for five if you’re in better shape.

This workout just spans five days, but you can use the exercises from the various workouts if you want to work out a sixth day. You’ll find that this workout will be surprisingly good for your heart as well as your muscles.

The reason that it’s so great is that you never stop moving, so all of the muscles in your body will be worked before you take a break. Your heart will be forced to pump hard in order to provide all of the different muscles with enough energy, so it will work until you take your 60 second break.

Doing rounds ensures that your muscles are stressed properly, and you can even build muscle using these body-weight/weighted exercises. You can use a few simple free weights, or you can find body-weight exercises to replace the kettlebell exercise in Day 1. The most important thing is that you push hard!

River of five colors

Cano Kristales river , which means ” Crystal River ” is located in Columbia. With beautiful colors, staining her canvases reminiscent of the Impressionists . The locals still call it ” River of five colors” . Cano Kristales rises in the south to the mountain chain Macarena and flows east to its confluence Guayabero river . Crystal River is a series of rapids , waterfalls, pools and canyons. Its water is so pure , that even at a great depth can be seen in her back , however, no fish in the river due to its unique characteristics.

colors_river

colors_river1

river_on_five_colors

Jogging

For many people getting up early in the morning is a challenge, but for sports at dawn and word is out.

However, if you decided that you want to start moving more and get in shape and purpose considering his morning jog, then by burnblog.net have some tips for you.

morning_jogging

Do not throw the first time a major marathons and fast speed. Start slowly and with shorter distances and over time increase the pace and mileage. No point running five minutes as sprinting, then barely moving.

By the time you get used to it, you can get some weights to hold in your hands while running. This will help to shape the arms, and to increase the load.

Jogging at Sunrise

 

 

8 Surprising Health Facts About Spinach

Full of nutrients and delicious taste, spinach is a winter superfood. But what’s the best way to eat it? Read the following surprising facts about this leafy green:

It’s wiser to choose tender baby spinach leaves. The larger the leaves, the more mature they are and more likely to be tough or stringy. Also, spinach leaves that are placed under direct light in the stores have been found to contain more nutrients than those stored in darkness.
Cooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use.
As an exception to the advice above, research studies show that taking spinach in juice form is actually the healthiest way to consume it. Blend spinach with other vegetables or fruits to create a delicious glass of juice, or try a green smoothie.
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Mandarin oranges and cantaloupes spring to mind here. Another way to reduce the power of oxalic acid is to boil the spinach leaves for at least two minutes.
Freezing spinach diminishes its health benefits. The way to get the best from the leaf is to buy it fresh and eat it the same day.
Do place spinach on your ‘organic shopping’ list, because the leaf tends to be sprayed heavily with pesticides that don’t come off with normal washing.
Everyone talks about the benefits of spinach in nourishing the eyes and building bones. What few know is that it also very good for digestion. Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers.  It also flushes out toxins from the colon.
Another lesser known benefit of spinach is its role in skin care. The bounty of vitamins and minerals in spinach can bring you quick relief from dry, itchy skin and lavish you with a radiant complexion. Regular consumption of fresh, organic spinach juice has been shown to improve skin health dramatically.