Starting Position:

Sit on the stability ball with your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under. Lower your spine onto the ball as you walk your feet away from the ball. Continue lowering until your shoulders, back and tailbone are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees. Distribute your weight evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o’clock) and your hips should be positioned at 2 o’clock.

Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Keep your head aligned with your spine, but allow your chin to tuck slightly during the upward phase of the exercise.

Upward Phase:

Exhale. Engage your abdominal and core muscles. Tuck your chin slightly toward your chest and slowly curl your torso toward your thighs. Since the abdominal muscles attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together. Try to keep the neck relaxed. Your feet should be firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue to curl up until your upper back is off the ball. Hold this position briefly while maintaining your balance.

Downward Phase:

Gently inhale and slowly uncurl, lowering your spine back towards the ball in a controlled fashion. The feet are planted, and your tailbone and low back stay connected to the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As you improve your balance skills, increase the balance challenge of this exercise by reducing your base of support and moving your feet together.

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2 cups cooked, flaked salmon
2 hard-boiled eggs, crushed
1 red or green bell pepper, diced
1 cucumber, peeled, seeded, and diced
1/2 cup chopped onions
4 to 5 tablespoons mayonnaise, or enough to moisten
1/4 teaspoon cayenne pepper, optional
Salt and pepper
1/2 lemon, juiced


In a large bowl, gently toss together the salmon and crushed hard-boiled eggs. In another bowl, combine bell pepper, cucumber, onion, and mayonnaise. Add seasonings and stir to combine. Pour mixture over salmon, add lemon juice, and toss lightly to combine. Serve over lettuce or as a sandwich.

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Choosing the right workout clothes for you

This can be difficult, because we all want to look sexy and stylish, yet at the same time be able to move and stretch and do the things you’re supposed to do while working out or even to do things before we get back home. You CAN be stylish yet practical at the same time if you are choosing the right workout clothes for you.

Old sweats, baggy shorts, ripped up t-shirts, or stretched out PJ pants are NOT good options for working out! Not only will your workout morale be low, but you will perceive yourself as un-sexy and therefore you wont be pumped about your performance. You can check our clothing, and take ideas of what you should wear, we carry some of the most beautiful, sexy colorful sport clothing in the market today.

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The type of top you should choose to work out in, again depends on the workout regimen you have in mind for that day and the weather as well.  Sleeveless tops are more comfortable since they don’t trap sweat against your body and they are cooler in the hot months, You can still wear a sleeveless top in the winter since most gyms are heated.  We offer also top bra that supports your girls and holds them in place which will do a lot for you! You will find that your breasts and back will ache much less if your chest is supported firmly and held into place. And besides, a women jogging with her breasts jiggling everywhere is not the most attractive sight in the world.

Don’t forget, when choosing workout clothes that fabric matters! You do want clothes that fit you nicely and snugly, but nothing TOO tight or snug! You don’t want to hamper your movement or be uncomfortable. The best fabrics to choose for workout clothes are  Lycra and spandex types. You will be much more comfortable in something that allows you to move around!

When Choosing the right workout clothes, you can also remember the “fun” items! By this I mean, cute water bottles, a nice gym bag, colorful ipod covers and earbuds, a nice stopwatch, or whatever other little things you fancy. And always keep gym bag essentials on hand. Facial wash, shampoo and conditioner, deodorant, body spray, makeup, a mini-blow dryer, brush or comb, a change of clothes and a towel are good things to have on hand in case you need to shower or freshen up after your workout-and those items are just as important as Choosing the right workout clothes. Good luck Choosing the right workout clothes, and happy working out to you!  How about letting me know what you like to wear when you work out?

Lunges workout

This exercise involve all the major muscles of your lower body. They can also improve your balance, you can do them anywhere and the effects of this lunges workout can be seen in no time, in the form of shapely, toned legs and backside, here we are featuring our new  Cross Legging pant   that you can order here

How to made lunges workout:

Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. You should be able to see your toes when down, keep weight on your back toes and drop the back knee toward the floor. Don’t let the back knee touch the floor.

The basics:

It’s important to do lunges workout properly so you don’t put unwanted strain on your joints. Here’s how to perfect your form:

  • While performing the lunges workout keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

This are just standing lunges workout lets call them basics. coming soon more advanced lunges workout, to stay tune you can subscribe here to our weekly workout newsletter. Our just keep coming for more…

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standing lunges with legging pant from bohnofitwear

You may order this pant here below