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A 20 Minute Workout That Will Hit Your Entire Body

by Women Times on

Exercising is very important in our day to day activities, as it helps stretch out our bones and bodies. It also helps in burning out calories after being sitting for a long period of time.

If you’ve set aside some time for a 20-minute core workout, you might be thinking about all the dedicated Abs moves you could squeeze into that routine. But if you have 20 minutes to work your core, the best bang for your exercise buck is going to be moves that work your entire body instead.

That’s because when you perform     compound exercises- movements that work multiple muscle groups across more than one joint—your core has to remain stable so the muscles you’re intending to work can actually do what they need to do, ACE-certified personal trainer , C.P.T., owner of Strong With Sivan, tells SELF. So while you’re hitting your other muscle groups, your core is working too.

Think of it like this: If you want to push weight over your head, as in an overhead shoulder press, your spine is tempted to flex forward under the weight—so your core needs to fire and fight that to keep you stable, says Fagan. This is called anti-flexion, and it’s a type of anti-movement that really challenges core stability.

There are other types of anti-movement, including anti-rotation, where your core resists twisting; anti-extension, where you resist the hyperextension of your lower back; and anti-lateral flexion, where your core resists bending from the side.

A solid core routine should include both anti-movement moves and movement moves, says Fagan. Most traditional abs moves already check the movement box—think crunches, V-ups, and mountain climbers—which is why spending time on anti-movement core moves is especially important.

In this 20-minute core workout Fagan created for SELF, you’ll be doing just that: You’ll work on big, compound moves that really recruit your core to fire to keep you stable, as well as a couple of dedicated abs moves to isolate your core region even more. The result? A quick full-body workout in circuit form that’s surprisingly challenging for your core.

All you need is 20 minutes and some dumbbells to work your core—and the rest of your body too.

The Workout

What you need: An exercise mat for comfort and some dumbbells. You may want a lighter set for the reverse fly and a moderate set for the other two moves.

Exercises

  • Curtsy lunge
  • Push-up
  • Single-leg reverse fly
  • Squat to overhead press
  • Plank tap

Directions

  • Complete 30 seconds (per side) of the curtsy lunge and single-leg reverse fly, 45 seconds of the push-up and squat to overhead press, and 1 minute for the plank tap. Perform in a circuit format, trying not to rest between moves. After all five moves are completed, rest for 1 to 2 minutes. Complete 3 rounds total.         Source: Self.com

 

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Health

Age and Fertility in Women

by Women Times on
Fertility changes with age. Both males and females become fertile in their teens following puberty. For girls, the beginning of their reproductive years is marked by the onset of ovulation and menstruation.
It is commonly understood that after menopause women are no longer able to become pregnant. Generally, reproductive potential decreases as women get older, and fertility can be expected to end 5 to 10 years before menopause.
In today’s society, age-related infertility is becoming more common because, for a variety of reasons, many women wait until their 30s to begin their families. Even though women today are healthier and taking better care of themselves than ever before, improved health in later life does not offset the natural age-related decline in fertility.
It is important to understand that fertility declines as a woman ages due to the normal age-related decrease in the number of eggs that remain in her ovaries. This decline may take place much sooner than most women expect.
Ovulation and the Menstrual Cycle
During their reproductive years, women have regular monthly menstrual periods because they ovulate regularly each month. Eggs mature inside of fluid-filled spheres called “follicles.”
At the beginning of each menstrual cycle when a woman is having her period, a hormone produced in the pituitary gland, which is located in the brain, stimulates a group of follicles to grow more rapidly on both ovaries.
The pituitary hormone that stimulates the ovaries is called follicle-stimulating hormone (FSH). Normally, only one of those follicles will reach maturity and release an egg (ovulate); the remainder gradually will stop growing and degenerate.
Pregnancy results if the egg becomes fertilized and implants in the lining of the uterus (endometrium). If pregnancy does not occur, the endometrium is shed as the menstrual flow and the cycle begins again.
In their early teens, girls often have irregular ovulation resulting in irregular menstrual cycles, but by age 16 they should have established regular ovulation resulting in regular periods.
A woman’s cycles will remain regular, 26 to 35 days, until her late 30s to early 40s when she may notice that her cycles become shorter. As time passes, she will begin to skip ovulation resulting in missed periods.
Ultimately, periods become increasingly infrequent until they cease completely. When a woman has not had a menstrual period for 1 full year, she is said to be in menopause.
As women age, fertility declines due to normal, age-related changes that occur in the ovaries. Unlike men, who continue to produce sperm throughout their lives, a woman is born with all the egg-containing follicles in her ovaries that she will ever have.
At birth there are about one million follicles. By puberty that number will have dropped to about 300,000. Of the follicles remaining at puberty, only about 300 will be ovulated during the reproductive years.
The majority of follicles are not used up by ovulation, but through an ongoing gradual process of loss called atresia. Atresia is a degenerative process that occurs regardless of whether you are pregnant, have normal menstrual cycles, use birth control, or are undergoing infertility treatment. Smokers appear to experience menopause about 1 year earlier than non-smokers.
A woman’s best reproductive years are in her 20s. Fertility gradually declines in the 30s, particularly after age 35. Each month that she tries, a healthy, fertile 30-year-old woman has a 20% chance of getting pregnant.
That means that for every 100 fertile 30-year-old women trying to get pregnant in 1 cycle, 20 will be successful and the other 80 will have to try again. By age 40, a woman’s chance is less than 5% per cycle, so fewer than 5 out of every 100 women are expected to be successful each month.
Women do not remain fertile until menopause. The average age for menopause is 51, but most women become unable to have a successful pregnancy sometime in their mid-40s. These percentages are true for natural conception as well as conception using fertility treatment, including in vitro fertilization (IVF).
Although stories in the news media may lead women and their partners to believe that they will be to able use fertility treatments such as IVF to get pregnant, a woman’s age affects the success rates of infertility treatments.
The age-related loss of female fertility happens because both the quality and the quantity of eggs gradually decline.
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Entertainment

Liquorose Bbnaija S6 “Shine ya Eye” Become New Head of House

by Women Times on

Congratulations Liquorose becomes the new Shine Your Eye Head of house

Every Monday is a day we look for a new head of house in the Big Brother Naija Season 6 (Shine Your Eye) show.

Liquorose Afije has won the Head of House game for this week

Maria Chike was formerly the  head of house who was picked earlier picked by Pere who later said he regretted picking her and would have change her if it was possible.

 

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Entertainment

Actress Funke Akindele Bello Celebrate Her 5th Wedding Anniversary

by Women Times on

Funke Akindele-Bello the Nollywood actress and a film maker celebrates her fifth wedding anniversary with her celebrity husband, Rasheed ‘JJC Skillz’ Bello .

The celebrity couple got married in a secret wedding ceremony on August 23, 2016, in London.

Celebrating her special day, the Jenifa star took to her Instagram page to share pictures of herself and her husband to the delight of her over 13 million followers.

Posing in matching outfits, she captioned the image with prayers.

“May we continue to have reasons to smile and celebrate in Jesus name!!! Amen.

In another post, she captioned: “Thank you, Lord!! Happy 5th wedding Anniversary to us my darling husband @jjcskillz. I love you Bolarinde.”

“Thanks for all you do for us. May we live longer together in good health and wealth. Oluwa a wa pelu wa ati awon Omo wa! Oju o ni Tiwa lagbara Olorun. Amin.”

Also, JJC posted same picture on his page and wrote: “Happy anniversary my love @funkejenifaakindele 5 years down a lifetime to go. May the almighty God watch over our family, home and business. Forward forever backwards never.”

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Food

How I Make My Nigerian Egg Rolls

by Women Times on

The weekend is over. Although it was a busy one for me. So today being a Sunday, I decided to make this simple egg rolls for my family.

To me being a Mum, making egg rolls is a simple one for me.

Below are the simple recipes I use in making my egg rolls

RECIPE
2 Cups Flour
1 Egg
1 Tsp Baking powder
1/4 Tsp Salt
1/2 Tsp Nutmeg
2 Tbsp Margarine
8-9 Tbsp Water
5 Eggs Boiled
2 Tbsp Sugar
Method
In a large bowl, mix together the Flour, Baking powder, Salt, Sugar and Nutmeg

Use your fingers to blend the Margarine into the flour until it’s crumbly.Add the beaten egg and mix together. The dough should look dry at this point.Begin to introduce the water a little at a time and work the dough till dough is soft and sticky but still workable.

Work the dough for about a minute then cover it and let it rest for about 15 to 20 minutes.

Work the dough again for a couple of seconds to a minute and divide it into smaller units

Tightly wrap each of the dough around each Egg.

Fry on a medium heat turning over and over again until it’s golden brown.

So this is how I make my Nigerian egg roll

Serve your Egg Roll hot or warm.

I love taking my egg rolls with a chilled Zobo drink.
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Sport

Serena Williams partners with Nike to create her own designs

by Women Times on

After partnering with Nike, she is to launch her own clothing line on 1 September.

Her main objective of the clothing line – Serena Williams Design Crew (SWDC) – will be to produce clothing that doesn’t conform to the norm.

“When I walk onto the court, I always want to stand out. I’m Serena and I like to be different. I like to take risks when it comes to design,” she announced.

“The world isn’t just one colour. We come from different origins and we all think in a different way. When you put all that diversity together, can you begin to imagine all the amazing things that can be done?”

The first SWDC collection will include footwear, sportswear and streetwear inspired by Serena.

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Entertainment

Bbnaija Liquorose S6 Becomes Millionaire

by Women Times on

BBNaija, Liquorose and three other housemates on Wednesday became millionaires in the reality show.

She is the richest housemate with N1.7m in the house after winning most of the tasks from brands.

Liquorose, who appears competitive, won her Guinness, Bet9ja, SuperSport and Darling tasks.

 

 

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Health

Tips Women needs to Living a Healthy Life

by Women Times on

Living a healthy lifestyle should be our major target to living long as a woman. Although women are prone to do so many works here and there. That is why it very important to take good care ones self.

Here are some health tips to be observed almost every time most especially during this period of time.

1. Copy your kitty:  Exercising is so paramount. Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.

2. Don’t Skip Breakfast: Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, whole-wheat toast, and a boiled egg.

3. Brush up on Hygiene: Many people don’t know how to brush their teeth properly. Improper brushing can cause as much damage to the teeth and gums as not brushing at all. Lots of people don’t brush for long enough, don’t floss and don’t see a dentist regularly. Hold your toothbrush in the same way that would hold a pencil, and brush for at least two minutes.
This includes brushing the teeth, the junction of the teeth and gums, the tongue and the roof of the mouth. And you don’t need a fancy, angled toothbrush – just a sturdy, soft-bristled one that you replace each month.

4. Bone Up Daily: Get your daily calcium by popping a tab, chugging milk or eating yoghurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

5. Berries for Your Belly: Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanidins, which are powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the antioxidant compound found in red wine that has assumed near mythological proportions. Resveratrol is believed to help protect against heart disease and cancer.

6. Laugh and Cry: This really sounds funny, but research says having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

7.Save Steamy Scenes for the Bedroom: Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better.
Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturized too.

8. Deep Heat: Sun rays can burn even through thick glass, and under water. Up to 35% of UVB rays and 85% of UVA rays penetrate thick glass, while 50% of UVB rays and 75% of UVA rays penetrate a meter of water and wet cotton clothing.

Which means you’ll need sunscreen while driving your car on holiday, and water resistant block if you’re swimming.

9. Fragrant Ageing: Stay away from perfumed or flavoured suntan lotions which smell of coconut oil or orange if you want your skin to stay young. These lotions contain psoralen, which speeds up the ageing process. Rather use a fake-tan lotion. Avoid sun beds, which are as bad as the sun itself.

10. Take a Deep Sleep: Taking a deep sleep is so much important in human’s life.  Rest heals the body and has been shown to lessen the risk of heart trouble and psychological problems.

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Entertainment

Maria BBNaija Shine Ya Eye S6 emerged as the new Head of House

by Women Times on

Maria Benjamin the Big Brother Naija Shine ya Eye house mate has taken the seat of Head of House today for week four. She was the Immediate past Deputy Head of House.

During the Head of House games on Monday evening, Maria victoriously got the highest points and earned the most coveted title of head of house for the week.

With this new position, she is free from eviction, gets to stay in the Head of House lounge, and choose a deputy to assist her in her role.

The Head of House game had a new twist today as housemates do not have to wait for the dice to reveal number 6 before they start playing.

Each housemate was given 60 seconds to finish the course of the Head of House game and start playing according to the number of dice revealed.

The aim of this game of luck is to get the farthest within the time limit.

The housemate who finishes the course, or goes the farthest, wins and becomes the Head of House.

At the end of the game, Maria was able to go the farthest with 28 points, earning her the title of the second Head of House for the Big Brother Naija Shine Ya Eye season.

Peace was the first Head of House, Boma emerged as the Head of House in week two, while Pere recently handed over the emblem of power to Maria, the fourth Head of House for the season.

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Food

HOW TO MAKE FRIED RICE

by Women Times on

Fried rice is a delicious food prepared with rice and some other vegetables. I love making this kind of rice mostly on a Sunday evening. In fact it’s a special food for my mother in law.

Below are the recipe for making fried rice

400 g long grain rice
600 ml turkey
3 large carrot
1 handful peas and runner beans
2 large green pepper
2 onion bulb
3 tablespoonful curry powder
1 teaspoon ginger powder
3 glove of garlic
2/3 spoonful black pepper
3 cooking spoonful vegetable oil
3 stock cube (know chicken)
to taste salt
500 g Chicken/Turkey thighs or drumsticks(cooking the chicken)
1 teaspoon thyme
1 teaspoon curry
1 medium onion
1 glove garlic
1 small yellow pepper
1/2 ginger powder
2 seasoning cubes (knorr)

Steps

Add a little water and cook the chicken for 10 minutes. Then add more water and cook until done. The liquid left after cooking the chicken,is your stock. Pour the stock into a Strainer to remove tiny chicken bones and any other particles in it; then set the stock aside for later use.

Wash and place the cow liver in a pot, add seasoning cube and salt to taste; Cook the liver for 10minutes, then when cooled,cut into cubes and set aside. Liver can also be fried, before cutting into cubes

Wash all the vegetables. Dice the onion & set aside ; Peel the carrots & cut into small cubes. Remove the seeds of the green bell peppers & cut into small cubes. Place the carrots & green peas in boiling water for 5 minutes, strain out and place in a bowl of cold water, leave to cool in the water, then pour into a sieve and set aside.

This method is called blanching. It helps to par-boil the vegetables without cooking it through, thereby cutting down the stir-frying process. It also helps to preserve the vibrant color of the vegetables.

Place the reserved chicken stock into a large pot and bring to a boil. The stock should be at almost the same level as the rice, so that it dries up completely when the rice is done. You can add some water if the stock won’t be enough to cook the Rice.

As the stock begins to boil, add the parboiled rice, seasoning cubes(stock cubes), curry powder, garlic powder, onions and salt to taste.
Your rice is ready wen all the water is dried up.

Note:

  • It’s o.k to add a dash of cayenne pepper if you like some heat!
  • Don’t over boil your Rice before frying it, otherwise, you will end up with a soggy fried rice.
  • Fried rice is best enjoyed when the Veggies remain crunchy, so don’t overcook your veggies.
  • I used mixed veggies which consist of Carrots, Sweet Peas, Sweet Corn, and Green Beans. However, vegetables like sweet bell peppers can also be used.
  • In order to achieve that nice coveted crisp, you will need to turn up the heat to high during the frying process and stir continuously as you allow the rice to heat up.
  • I added pieces of beef liver in my fried Rice, a lot of people like this as well, but if you don’t want it you are free to leave it out, you will still enjoy the total goodness of the Fried Rice.
  • When making this Fried Rice, it is best to use Chicken stock or Turkey stock because of their mils taste. The beef stock should be avoided as it can overpower the taste of the fried rice.

It’s nice having this sumptuous fried rice with my family.

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