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Running Plank / Mountain Climbers

Below is the correct way to do a Running Plank, watch the video below.

1. Get into plank position. Get down on the floor on your hands and knees.
2. Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor.
3. Repeat the action with your other knee.

Side Plank

Below is the correct way to do a Side Plank, watch the video below.

1. Start on your side with your feet together and one forearm directly below your shoulder.
2. Contract your core and raise your hips until your body is in a straight line from head to feet.
3. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Squats

Below is the correct way to do Squats, watch the video below.

1. Stand with your feet shoulder width apart. You can place your hands behind your head.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position.

Crunches

Below is the correct way to do a Crunch, watch the video below.

1. Lie flat on your back and bend your knees about 60 degrees.
2. Keep your feet flat on the floor and place your hands loosely behind your head.
3. This will be your starting position.
4. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time.

High Knees

Below is the correct way to do High Knees, watch the video below.

1. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side.
2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable.
3. The arms should be following the motion. Touch the ground with the balls of your feet.

High Plank

Below is the correct way to do a High Plank, watch the video below.

1. Start by getting into a press up position.
2. Bend your elbows and rest your weight on your forearms and not on your hands.
3. Your body should form a straight line from shoulders to ankles.
4. Engage your core by sucking your belly button into your spine.
5. Hold this position for the prescribed time.

Jump Squats

Below is the correct way to do a Jump Squats watch the video below.

1. Stand with your feet shoulder-width apart.
2. Start by doing a regular squat, then engage your core and jump up explosively.
3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

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Jumping Jacks

Below is the correct way to do a Jumping Jack, watch the video below.

1. Stand with your feet together and your hands down by your side.
2. In one motion jump your feet out to the side and raise your arms above your head.
3. Immediately reverse that motion by jumping back to the starting position.

 

Can you lose weight with Black Seed?

I know that there are many wonders to black seed (nigella sativa; nigella; kalonji) but does it actually contribute towards weight loss.  So here goes…

Benefits to Weight Loss

The black seed powder can help with weight loss/management. The Journal of Diabetes and Metabolic Disorders published a study systematically reviewing the literature for plants that have anti-obesity properties and discovered that black seed was amongst the most effective natural remedies on the planet.  Traditionally, black seed has not been used to treat obesity, it is an excellent anti-inflammatory agent that is known to help people lose weight in the same way that it helps diabetics.  Specifically, by decreasing these weight gain triggers.

The conjugated linoleic acid, a fatty acid in black seed, burns fat in the body and lowers the fat melting point.  I had no idea that black seed had fat burning properties.  Wow!

I was astonished to learn about the power of this super seed.  (I must confess that upon reading this I did quickly eat some, to start the fat burning process).

Benefits to our Skin

Could it be that this tiny seed would be able to do wonders with my skin?

Melanin are pigments that protect the skin from damage. You are probably most familiar with it being the main chemical responsible for giving our eyes and skin their individual colour. Black seed can promote and inhibit melanogenesis (melanin production). It can benefit the skin and other cells by its power of healing.  Moreover, the fatty acids in black seed are good for reducing the appearance of fine lines and wrinkles.  How marvellous!  Combined with our essential vitamins for hair, skin and nails, you will have the pleasure of benefiting from the best of both worlds.

How to take Black Seed powder

Black Seed has been widely used in our family for as far back as I can remember. I have personally used black seed for a number of years, I believe it has helped me remain fit and healthy.  However, I have always had the challenge of getting the right quality and consuming it daily.  Black seed can be found in both powder or oil format and is traditionally brought from various Islamic stores or Asian supermarkets. It is consumed by chewing or mixing with food such as honey. It is a part of a staple diet in many Muslim countries such as Saudi Arabia, where it is known as “Habba Sawda”.  I have heard of various stories where black seed has been used for acne, fertility, diabetes, skin, hair and face.

My mum is a huge fan of black seed and advocates its use.  Next time she talks to me about taking it I will be able to share my knowledge with her.  I am sure she will be amazed as I am about exactly how beneficial this seed is.

In a nutshell black seed is an all-rounder for good health, weight loss and good skin.  I am sure, in time, I will learn about other benefits of my little black seed.

When the team at mySisterhood were working on our slimming product, we were adamant to make black seed a core ingredient, we are the first in the world to do so.

My aim with mySisterhood supplements is to introduce a meal replacement shake, harnessing the goodness and benefits of black seed by incorporating it into a healthy and natural shake. That’s not all, we have incorporated so much ‘real goodness’, where you also get; aloe vera, green tea extracts, vitamins for healthy hair, skin and nails.  An all in one product!

Now if this sounds good, then you will be amazed to know it’s ALL Natural. There are no bulking agents, no artificial colours or flavours.  Our shakes are allergen free, they are suitable for vegans as well as being halal.  mySisterhood meal replacement shakes are as close to raw goodness as we could possibly produce for you.  Our shakes will help you lose weight as part of a calorie controlled diet.

Please read my other blog on black seed, to learn about its background and more.

Sit Ups

Below is the correct way to do a Sit up, watch the video below.

1. Lie on your back on the floor, with your knees bent and your feet flat on the floor.
2. Place your hands behind your head, elbows pointing out.
3. Slowly raise your shoulders and upper back off of the floor, pause and lower your shoulders back on the floor.

Remember -only lift your head and shoulders off of the floor. Don’t sit up completely.