Monday, 25 April 2016

Plank Exercises

1.1.1. Some Tips for Plank Exercise:

  • Keep your glutes and stomach tight
  • Your head and heels should be in a straight line while performing plank
  • Also keep your back straight
  • Make sure that hips are not sagging
  • Place your elbows directly beneath the shoulder
  • Feet should be hip-width apart

1.1.2. Tips for Holding a Longer Plank:

  • Perform plank daily
  • Divert your mind
  • While doing plank, read an article to pass the first few minutes
  • Never look at the timer to drop the position
  • Hold a position till it hurts

1.2.    Plank Exercises for Flat Belly

1.2.1. Basic Plank

·         Lie flat on floor or yoga mat (stomach down).

·         Put your hands at the side of your chest, as if you are ready to perform push-ups.

·         Lift your body off the floor, keeping your back straight and heels together.

·         Hold the position for 10 to 60 seconds and come back to starting position.

·         Carry out two repetitions.

1.2.2. Forearm Plank:

o   Made for those who have injury-prone wrists, the forearm plank is a classic exercise for a reason:

o   It emphasizes all of your core muscles by resisting rotation!

·         Start in a push-up position on forearms.

·         Keep arms perpendicular to body, forming a straight line from shoulders to ankles.

·         Engage core and hold for thirty seconds.

Trainer Tip:

o   Roll your shoulders back before you get into position.

o   This will help sustain an open chest during your plank.

o   Squeeze your butt! It'll facilitate a flat, lower back through the entire exercise, which will keep you from rounding or hyperextending the lumbar spine, which could lead to disc herniations and pinched nerves.

1.2.3. Side Plank

·         Lie down on your right side on the yoga mat.

·         Put your left hand on your waist and right hand on the floor such that your forearm is at a right angle to the body.

·         Now, slowly lift the body, balancing your whole body weight on the right hand and right foot.

·         Stay in this position for as long as you can and repeat it, on the other side.

·         Give the obliques a little action with a side planks – be sure to keep the hips lifted

1.2.4. Plank with Arm Lift

·         Start with a basic plank position.

·         Stay in the pose for 5 seconds, and then transfer your weight to the right forearm.

·         Raise your left arm to shoulder height and hold the position for 1 to 2 seconds.

·         Slowly, return to basic plank pose and repeat with other arm.

·         Do 3 to 5 reps on each arm.

1.2.5. Plank with Leg Lift

·         Begin with a basic plank position.

·         Hold the position for 5 seconds, and then transfer your weight to the left foot.

·         Gradually, lift right leg off the floor with the toe pointed down.

·         Stay in this pose for 5 seconds and come back to original position.

·         Repeat the movement with another leg.

1.2.6. Side plank with knee lift- one side only

  • go in the position of a side plank
  • move the knee forward and back
  • don´t forget to breath

1.2.7. Plank Jacks:

o   If you've gotten your front plank down to a science, crank it up a notch by adding dynamic movement!

o   Get the blood flowing by jacking the feet in and out from your plank position.

·         Hop your toes to the outside of a yoga mat and then back together while maintaining your pretty, flat back.

·         Start in a full plank position with feet together and abs tight. Jump feet apart into a wide V, then immediately jump them back together (like a jumping jack).

·         That's 1 rep. Start by incorporating 8 reps into your circuit.

·         If this feels super easy, up the number to 10. Consider increasing by two reps every two weeks as long as you can maintain strong form.

Trainer Tip:

o   Keep your shoulders over your hands.

o   The shoulders can take a major beating during this exercise if you're not careful.

o   By keeping them in proper alignment, the core is doing all the work!

1.2.8. Side Forearm Plank:

Sister to your front plank, the side plank highlights muscles that help you rotate quickly and safely. Extra perk? A nipped-in waistline will be yours in no time.

·         Lie on side with bottom elbow on the floor.

·         Raise hips so that the body forms a straight line from ankles to shoulders.

·         Extend the top arm laterally so that it is perpendicular to the floor.

·         Engage core and hold for 30 seconds.

Trainer Tip:

o   Start simple. Begin with your bottom knee on the ground to reiterate proper muscle activation.

o   Envision sending your bottom hip to the sky.

o   If you feel like this is more of a stretch than a workout, straighten your legs and try to stagger your feet with your top foot in front of your bottom foot.

o   Still yawning? Stack the feet! Keep an eye on squaring off your top and bottom hip the entire time.

1.2.9. Pike Plank:

  • Not only do you get a nice stretch but you put your core in motion which adds a level of difficulty.

1.2.10.   High Plank:  
  • Recruit more of your chest muscles by moving up to your hands.

1.2.11.   High-to-Low Plank Walk-downs:

  •  Add a major degree of difficulty by moving up and down between high and low plank.

1.2.12.   Lateral Plank Walk
  • This move will challenge your core and define your deltoids, shaping your shoulders.
  • Begin in plank position with your hands underneath your shoulders, and your body in one straight line.
  • Simultaneously cross your right hand toward the left as you step your left foot out to the left.
  • Then simultaneously step your left hand and right foot to the left, returning to the plank position.
  • Your hands move together as your feet step apart.
  • Take two more steps in this direction, keeping your abs pulled toward your spine and your pelvis level.
  • This completes one rep.
  • Reverse directions taking three steps the right.
  • Do 15 reps in each direction to complete one set.

Hip Taps:

Rotation through the trunk to drop the hips to the floor will surely get your obliques screaming!

Fruit fast


· A fruit fast will create an environment for your body to heal.

· You will experience an internal cleansing as the body's systems begin the housekeeping they've been unable to do before.

· Toxins stored in the tissues will have an opportunity to be flushed out.

· The fibre in fresh, whole fruits and vegetables helps your digestion and elimination systems do their jobs.

· Fruits are packed with fibre, vitamins like A and C and nutrients like potassium and folate. Vitamin A supports your immune system, helps support vision and facilitates your red blood cells in storing and carrying iron.


This detox will come with symptoms resembling the flu. Headaches, nausea, diarrhoea, sore throat, coughing, fatigue, body odour, body aches, and sinus discharge are all considered normal reactions during a fast. If you find yourself with any of these side effects, take heart! and know they are a sign that your body is healing.

Sugar content of fruit

Fructose, the sugar in fruit, is slowly broken down and converted by the body through several complex processes, into sucrose and glycogen, supplying energy over a long period of time.
Fruit is actually recommended for many with sugar-metabolizing disorders, such as hypoglycaemia.

Examples of fruits for the any-fruit fast

Grapes, apples, mangoes, bananas, citrus, melons and any other fruit you enjoy is fair game on this kind of fast.

Alternatively, you can do the one-fruit fast
Melons, it is usually recommended, you eat alone as they don't combine well intestinally.

While bananas are ok, they are starchy and considered not as "cleansing" in nature, and therefore, possibly not as beneficial as other fruits.

Citrus, apples, and grapes are the most cleansing.

The vitamin C in citrus fruits and apples also supports your immune system as well as liver health. Potassium and folate are important for brain health.

While this is a popular fasting style for many, others find the many fruit combinations don't digest well together; such as acid and sweet fruits, as well as the melons that don't pair well with anything. Keep combinations to a minimum, and eat melons and citrus by themselves.

2.2 pounds (1 kg) of fruit per day is usually recommended for an any-fruit fast, eaten in 3-5 meals throughout the day

Thursday, 21 April 2016

My name is Mimi Ronilla,one the lovely afternoon born in Kampala Uganda. 

Am a born again Christian with a passion to draw closer and closer to God with every breath i take.

My hobbies are creating art, singing, dancing, touring, shelling, making jewelry, writing, reading and organising stuff. I am finding myself and thus find that i am dropping certain hobbies as i pick up others. my newest found activity of pleasure is taking photos. When i was younger, i loved having photos of me taken, but now, i get satisfaction seeing how i could capture a moment behind a camera.  There seems to be so many moments and wonderful photos to take and hang as art pieces of God´s wonderful creation.

I find that as i grow, i am getting a passion to live as naturally as i possibly can. So am in the transitioning process in all aspects of my body care and feeding pattern. My goal is to have the healthy body God created me to have and feel good. I also want to avoid any future conditions that may result from pour feeding and lifestyle. Of course i have not perfected my regime as i am just starting out and researching here and there for ways that have been proven to work and healthy for my life as a whole.

Of course, seeing that writing is still one of my best hobbies, i decided to have a blog. This is actually for me, but i figured maybe some day, when i am gone to live with my father, someone will read this and be inspired. But also to have a glimpse of who the inner me was. Isn´t it amazing how a soul can pour out in a writing? haha, let me leave that for a blog i will write about writing in the near future. This blog is just a mixture of everything that i love and cherish, so sit back, relax, and read yourself away. Thanks a lot.

My passion for herbal medicine.

I believe that God created natural treatment for any disease  or healthy condition known to man. Some we have discovered and some remedies are yet to be found.  Today, we find that this knowledge is dying away.

Irish, mashroom and leona lagnese. recipe

Add carry, tomato paste, garlic, Paprika powder, salt, onions and fry till the top of the irish gets brownish. dont let it get ready.