Chinese Astrology in 2011

Chinese Astrology in 2011

The Rat

Rats are charming, elegant and clever. They can be a bit gossipy and prone to being distracted. They’re also thrifty and very good with handling money. Family and close friends are exceptionally important to them. The Rat is charming beyond words and throughout his undoubtedly long life he will always be popular and will have many friends.

Forecast for 2011 The Rat will feel glad in a lot of ways to see the end of the Year of the Tiger! There were a lot of changes and the pace was fast - not something the Rat is entirely comfortable with. The Chinese Year of the Rabbit is the opposite – its tempo will be slow and steady and the Rat must try to be patient and remain content with steady progress throughout 2011. Work will again be highlighted but this time the Rat’s experience and knowledge will be called upon, helping him to advance quite nicely in his career. April, October and November are well-starred for this. On the love and romance side of life, there could be cause for celebration during the year in the form of an engagement, wedding or birth. July, August and December and January will be particularly special months. An important aspect of 2011 for the Rat is time for personal growth, hobbies and developing skills that bring happiness. For any Rats that like to write, this year will see their creativity heightened and whether for pleasure or profit, writing is highlighted in a most positive way. Health wise, the Rat will have felt burnt out sometimes during 2010 and in 2011 his vitality will be improved. He will feel stronger and will also be taking better care of himself, maintaining a good diet and steady exercise routine.

Interesting Rat Facts:

Zodiac Stone: Garnet

Special Flower: Narcissus

Best Hours: 11 pm -1 am

Season: Winter

Horoscope Colors: Black, White, Purple

The Ox

Sturdy, earthy, no-nonsense – that’s the Ox. Affectionate and easy-going, the Ox can show a fierce temper when agitated. He is neat, tidy, quiet and studious, with a great love of his home. Music can be a great love. Family life and a loving partner are high on the Ox’s priorities. A wonderful loyal friend.

Forecast for 2011 The Ox will have grown quite a bit during 2010. Its whirlwind moments and sudden challenges meant the Ox had to adjust his thinking and change direction on a dime! Some may feel a bit low about the way things went and it’s important to look forward to 2011 and put 2010 firmly behind them. The Chinese Year of the Rabbit will be encouraging for the Ox. For those who wish to change their career or at least change the direction of it, February, March and September will bring exciting offers and progress. Romance is highlighted in a very special way this year, with unattached Oxen finding themselves in exactly the right place at the right time to meet someone very special. For those in a relationship, this will strengthen and grow. June, July and October are wonderful months for love and romance. Friendship will be important during 2011. Whether the Ox is looking for new friends or drawing on friendships he already has, it’s important that he stays socially active. March, August and December will be particularly busy socially. The Ox should take time to ensure his diet is healthy and that he is taking time to exercise and spend time outdoors. Rest and relaxation will be vital for all Oxen during the Year of the Rabbit.

Interesting Ox Facts: 

Zodiac Stone: Aquamarine

Special Flower: Carnation

Best Hours: 1-3 am

Season: Winter

Horoscope Colors: Green, Yellow, Black

The Tiger

Magnetic, passionate and grand! When the Tiger does anything, it’s noticed! Indecisiveness and stubbornness can mar the sparkle of the Tiger personality. On the one hand generous, on the other hand a little mean, it’s sometimes hard to know where one stands with the Tiger. Flexible, honest and truly entertaining, one has a friend for life with a Tiger.

Forecast for 2011 Most Tigers will be feeling quite pleased and energized at the end of their own year in 2010. The Year of the Rabbit will be another positive year for them. Romantic matters are particularly to the forefront, with many born under this sign deciding to get married or to take the relationship to the next level. Single Tigers will have many chances to meet a partner with June to September particularly well aspected. If they have faced recent personal trials and tribulations, 2011 will prove to be a much brighter year. Financially, the Tiger will most likely see an increase in income, either due to a pay rise or an unexpected windfall. With careful planning and budgeting, they can enjoy this monetary increase whilst easing financial burdens. Hobbies and outdoor pursuits will also interest the Tiger this year and will provide relaxation and a social setting, both of which will suit him just fine. Travel and spending holidays with friends will be a focus during late spring and also August and September. If there is a dream location he’s always wanted to visit, this is the perfect year to do so! A house purchase or change of home could very well feature on the cards also. This will be an exciting rather than overly stressful development and Tigers should thrive in their new environment. 

Interesting Tiger Facts:

Zodiac Stone: Sapphire

Special Flower: Violet

Best Hours: 3-5 am

Season: Winter

Horoscope Colors: Green, Blue, Yellow

The Rabbit

Cuddly, warm and affectionate are the attributes of the Rabbit. Mysterious and a great party-giver and host, the Rabbit enjoys being the centre of attention once in a while. The Rabbit is occasionally over cautious and can be a bit boring. He is also one of the luckiest signs in the Chinese Astrology chart.

Forecast for 2011 The Rabbit will have found the momentum during 2010 quite unsettling, little realizing that his accomplishments during the year will set him up beautifully for his own year in 2011. This will be a stunning and most favorable year for him, especially in regard to work and career. His ability to interact with others will put him in the lead for any promotions at work. Also, if the Rabbit is considering a completely different career, this is the perfect time to explore his options. Not only will the change energize him but he will feel happier than he has done in some time. March to May and October to November will be important times for career developments. Finances during the Rabbit’s own year are buzzing, with his luck running high! He may see a salary increase, receive a gift or make extra money from a hobby or entrepreneurial idea. Socially, August, September and December will be hectic! Single Rabbits could meet their significant other this year and the relationship could move very fast. Those with partners will find their relationship becomes more serious and important. Stress and worry over decisions may drain the Rabbit’s vitality during 2011 and it’s very important he gets enough rest and relaxation. He must also remember to call on friends and loved ones for support and advice during any challenging times. 

Interesting Rabbit Facts:

Zodiac Stone: Pearl

Special Flower: Jonquil

Best Hours: 5-7 am

Season: Spring

Horoscope Colors: Grey, White

The Dragon

Assertive, energetic and talented are all words to describe the Dragon personality. On the other hand, the Dragon has a tendency to be condescending and tactless without realising it. In the Chinese Zodiac, they are born under the sign of luck. They generally enjoy robust health and tend to be very successful in anything they turn their hand to.

Forecast for 2011 The Chinese Year of the Rabbit will be a more balanced and secure year than 2010 for all Dragons. They will have loved the exciting nature of the Tiger year, but now it’s time to take it down a notch or two! Many of them will have had changes in their job and the steadier tempo of 2011 will help them to settle in and possibly even go for promotions. July, September and November will give Dragons a chance to reassess what they’re doing and what direction they now want to go in. The opportunity to retrain or take night classes should be considered seriously. The foundations they now lay will greatly enhance their prospects in 2012 – their own year. Romance is beautifully starred with opportunities to meet new people all through the year but particularly during April, June, September and December. On the whole, this will be a positive and happy year for Dragons. The monetary situation will improve for most and their eye for a bargain will be particularly keen. Travel is also highlighted during the Rabbit year and time spent with friends and loved ones will be especially valued. Breaks during April and May or September will prove to be memorable. Hobbies and talents should be pursued and enjoyed as they will provide great pleasure and relaxation during 2011 and could lead to other interesting opportunities.

Interesting Dragon Facts:

Zodiac Stone: Amethyst

Special Flower: Sweet Pea

Best Hours: 7-9 am

Season: Spring

Horoscope Colors: Black, Gold

The Snake

Intelligent and highly intuitive are two of the Snake’s many fine qualities. He makes an amusing and romantic friend with a definite flirtatious streak. When challenged or criticized he can be a sore loser. The Snake is very lucky with money and is fond of the odd bet or two. He is quick-witted and enjoys reading, music and occasionally the paranormal side of life.

Forecast for 2011 Snakes like to have plans and follow their itinerary in an orderly fashion – 2010 threw all this out the window! The Chinese Year of the Rabbit will be a much more appealing year to the Snake and he will feel back on track, albeit still busy and full of activity. The focus of 2011 for the Snake will be to make sure he is doing something he likes, something that allows him to express his creativity and talents and something that he excels at. February, March and October will provide windows of opportunities in his career to achieve this. However, he must put in the effort and make his intentions known, or the windows may close again. Financially, things are looking much brighter for the Snake and with planning and saving, this will be an excellent year. Home decorating and refurbishments are highlighted this year and time at home with family and friends will be treasured. Romance and friendship will be superb in 2011 and he will get much enjoyment from social gatherings, especially ones connected with work. A word of warning for all Snakes – there is the possibility of a lapse in judgement or a piece of harmful gossip – this could lead to awkwardness. Tread carefully! Healthwise, Snakes should take care to have a balanced lifestyle or their energy could suffer.

Interesting Snake Facts

Zodiac Stone: Opal

Special Flower: Passionflower

Best Hours: 9-11 am

Season: Spring

Horoscope Colors: Brown Gold, Green

The Horse

Fun, charming and attractive sums up the Horse’s traits perfectly. They love parties and crowds and being the centre of attention. They can also be egotistical, hotheaded and impatient. The Horse is a considerate and protective friend and partner and when in his company, there will always be excitement around the next corner.

Forecast for 2011 The spotlight will have been on the Horse for much of 2010 with his sparkling company and friendship being frequently in demand. In 2011, the focus for the Horse will be on his career, with unexpected developments and promotional opportunities on the cards. He should watch events carefully, for when an opening occurs he will need to act fast and be alert. April, May and October and November will be encouraging months for moving ahead in work or indeed finding a new job altogether. Health and well-being will be on the minds of many Horses in the Chinese Year of the Rabbit and it’s a perfect time to re-think fitness routines and diet. Socially, as always, the Horse will be busy, with May to September and December being full of fun opportunities with friends. Attached Horses will fare better than single ones in 2011. If a new romance is on horizon, the Horse would be well advised to relax and let the relationship develop slowly and without rushing. March, September and October are prime months for finding someone special. The Horse is an adventurous soul by nature and may do some travelling to far-flung places in the Year of Rabbit. Financially there is a definite chance for the Horse to increase his earnings over the year and he should make every effort to manage his money carefully. 

Interesting Horse Facts:

Zodiac Stone: Golden Topaz

Special Flower: Rose

Best Hours: 11am-1pm

Season: Summer

Horoscope Colors: Orange, White, Yellow

The Goat 

Graceful and optimistic, kind and easy going, would describe a Goat personality. They can also be petulant and discontented, likely to throw the towel in at the beginning of a problem. They can be charming without revealing their true feelings. The Goat is very talented and imaginative and can turn his hand to most creative pursuits.

Forecast for 2011 The Year of the Rabbit starts off brilliantly for those Goats seeking employment or wanting a career change. By networking and keeping his ear to the ground, some exciting possibilities will come up. March, April and September are well-starred for work advancement and positive changes. The past couple of years have been challenging for the Goat and 2011 will be much more upbeat, positive and happy. There will be many chances over the year to make new friends and attend social outings – just what the Goat needs. The support and friendship of others will be very important to him this year and give him the encouragement and confidence he needs. The single Goat will find 2011 an excellent and thrilling year for romance and those who already have a partner may be thinking of taking it to a more serious level. February, August and September will most likely present opportunities for romantic encounters, but the whole year will bring happy social occasions. The Goat must look after his own health this year, ensuring that he is getting enough rest and relaxation. It’s going to be a busy year, in the nicest possible way, but it could also be a bit draining on his vitality. Financially, things are looking much brighter than in previous years and many Goats will have fun buying bits and pieces for their home or taking short trips. 

Interesting Goat Facts

Zodiac Stone: Emerald

Special Flower: Larkspur

Best Hours: 1-3 pm

Season: Summer

Horoscope Colors: Green, Blue

The Monkey

The Monkey is playful, lively, fun and a quick thinker. They get bored very easily and find it hard to settle down to doing any one thing. The Monkey can also be vain and offhand. They are ambitious and usually very good with investing money. With their quick wit and wonderful sense of humour, they are a great party guest. The Monkey’s life will never be dull and predictable!

Forecast for 2011 The Monkey will find 2011 very much to his liking with plans and goals moving ahead smoothly and as anticipated. For Monkeys involved in creative work such as writing or art, this will be a particularly inspirational year and their work will be highly regarded. The Chinese Rabbit Year will offer some brilliant promotion opportunities and by being proactive and alert, the Monkey will reap the benefits. For those seeking work, attention to detail when applying for jobs will open up significant windows of opportunity. February, September and November should be outstanding months for their career. Friends and family will provide many happy and memorable occasions during 2011 and there may be one or two special celebrations. March to May and December will be very active socially for most Monkeys. For single Monkeys, there should be quite a few opportunities to meet someone special through outings with friends or at work. In addition, trips to art exhibitions, museums or other cultural venues will prove delightful for many Monkeys. The Chinese Year of the Rabbit would be an auspicious year for him to follow up on self improvement ideas he may have been considering for awhile. A fresh look at his fitness routine, diet and how he unwinds, could do him the world of good. 2011 will be the year for the Monkey to move forward, leaving any disappointments and regrets behind. It can be a most satisfying and enjoyable year for him.

Interesting Monkey Facts:

Zodiac Stone: Peridot

Special Flower: Gladiola

Best Hours: 3-5 pm

Season: Summer

Horoscope Colors: White, Violet, Green

The Rooster

The Rooster is always popular, extravagant and creative. They can be brutally honest and generally like being showered with attention. They are wonderfully loyal friends and also give advice freely – whether they are asked for it or not! Family means the world to the Rooster and they are one of the most loyal signs in the Chinese zodiac.

Forecast for 2011 The Year of the Rabbit will be a much quieter year than 2010 for the Rooster. However, the Rooster will have to curb his natural exuberance and enthusiasm just a bit in 2011 and practice some patience and common sense. On the work front, it will be vital for the Rooster to work closely with his colleagues and practice his networking skills. This will stand to him during the months of March, April, November and December when unexpected developments happen . All the work he does now on the career front will pay dividends in 2012, the Chinese Year of the Dragon. The Rooster should also consider any opportunities he may have to study or for training. This would go extremely well for him and again benefit him greatly later on in the year. On the social and romantic side of life, this will be a much more settled and quiet year, which will be to many a Rooster’s liking. March, July and August look to be the most active on the social scene. A word of warning though – the Rooster must take care to temper his words with friends and not be too harsh. A quarrel or end of a close relationship could result. Financially, the Rooster may have a few home-related expenses this year with repairs, decorating and renovations. It would be wise to manage any project sensibly and shop around for the best deal; Chinese Rabbit years can be expensive for all signs. On the whole, 2011 looks like being a pleasurable and encouraging year for all Roosters.

Interesting Rooster Facts:

Zodiac Stone: Citrine

Special Flower: Aster

Best Hours: 5-7 pm

Season: Autumn

Horoscope Colors: Orange, Green

The Dog

The Dog is wonderfully hard worker, a perfectionist and someone who loves the small details. He is also a bit anti-social, pessimistic and stubborn. They are one of the most honest and trustworthy signs of the Chinese zodiac and will always go to bat for a worthy cause. The Dog is a fantastic listener and his advice is usually very intuitive.

Forecast for 2011 The Chinese Year of the Rabbit has shining possibilities for all Dogs. The main emphasis will be on their personal life. If attached, the Dog will find their relationship grow and become much more meaningful on all levels. Single Dogs will be particularly lucky in finding someone very special. All social occasions will carry the possibility of meeting someone new, with April, June, August and December being the busiest months on their social calendar. Career-wise, the Dog will see the jobs expanding or promotional opportunities arising unexpectedly. It is crucial he discusses any worries or ideas with friends and family. Increased confidence and self-respect will garner the respect of work colleagues. The most favorable months on the work front are March and September to November. Seize the moment when it presents itself! Financially, the Dog can look forward to an improvement in his situation. This will allow him to indulge his hobbies and perhaps take a trip or two. In the Year of the Rabbit, the Dogs must guard against lost, delayed or incorrect documentation. Make doubly sure that everything is as it should be on all paperwork this year. The Dog will have a renewed interest in health, fitness and outdoor pursuits this year, which will greatly benefit his vitality and zest for life. If he can leave the past couple of challenging years behind him, 2011 will be a most gratifying and happy year. 

Interesting Dog Facts:

Zodiac Stone: Diamond

Special Flower: Marigold

Best Hours of the day 7-9 pm

Season: Autumn 

Horoscope Colors: Silver and Red

The Pig

The Pig is an innocent, sweet and lovable personality. They can also be quite melancholy and over-sensitive. The Pig loves the company of others, and adores parties, gossip and chit chat. They are highly intelligent, but prefer to keep this side of their nature under wraps. The Pig does not care that much for money, but is one of the Chinese zodiac signs that is very lucky.

Forecast for 2011 The Pig loves to have fun and socialize with family and friends and on this front, the Year of the Rabbit will not disappoint him! He made not have been the life of the party recently, but in 2011 his social network will greatly increase with April, May, July and October being the most enjoyable months. Single Pigs could very well meet a romantic partner through a friend or at a family gathering. The Pig parties hard and works hard and in the Year of the Rabbit he will be bringing in the rewards for all his hard work. For any Pigs who wish to change jobs or who want to climb up the promotional ladder, there will be quite a few opportunities this year to do either. But they must act quickly, ensuring they have made all the right enquiries and connections. March, April and September will see work developments happen, but they must be ready to pounce at any time during the year. The Pig will be feeling good in 2011 and would like all manner of wonderful things to happen – all at once! He must learn to pace himself and go along with the more leisurely speed of the Rabbit year. Otherwise, he may burn himself out. Overall, 2011 will be a progressive and enjoyable time for all Pigs.

Interesting Pig Facts

Zodiac Stone: Ruby

Special Flower: Chrysanthemum

Best Hours: 9-11 pm

Season: Autumn

Horoscope Colors: Purple, Red, White

where to buy our baking needs in manila

1. Chocolate Lovers (of course!) 
    *The big castle in p. tuazon. you won't miss it!
   
    Website: http://echocolatelover.com/
    
     Main Branch: 45 P. Tuazon Blvd. corner C. Benitez St.Cubao Quezon, City 1109 (use 
                        Benitez St, main entrance)
     Tel. nos. 411-7474 / 724-5752 / 724-4964

     2nd Branch: Kitanlad St. cor. Quezon Avenue, Quezon City
     Tel nos. 732-8576 / 741-7487


2. Chef's Nook
    *It's a small store but the chocolates and nuts are cheaper than chocolate lovers'! and the 
     nuts are stored very well (refrigerated) to boot!

     Address: 20 Pilar St., Addition Hills, Mandaluyong (it's the corner street of the Honda 
                   showroom along Shaw, but you have to go around cos Pilar is a one-way street)
     Tel no: 724- 5812


3. Sweetcraft Baking and Confectionery Supplies 

    Address: 373 Boni Avenue, Mandaluyong
    Tel no.: 532-1595


4. Ingrid’s Sweet Haven 
    * Haven't visited but heard they offer a lot of ingredients, pans & supplies

   Address: 363 Dr. Sixto Antonio Avenue corner Liwayway Street, Caniogan, Pasig
   Tel no.: 641-2561
   Websites: http://www.ingridsweethaven.com and http://ingridsweethaven.multiply.com
    

5. The Cocoa Pantry 

    Address: 130 Katipunan Road, Saint Ignatius Village QC 
    Tel: 4976957
    Website: http://thecocoapantry.multiply.com

    Opening Hours 
     Mondays to Fridays - 10:00am to 4:30pm
     Saturdays - 10:00am to 6:00pm


6. Baker's Depot 

    Branches: 
     - San Juan: 188B N. Domingo cor Manzano st. Tel: 723-8810
     - Waltermart North EDSA - Tel: 332-1281
     - Waltermart Makati
     - Victory Mall, Caloocan City

ginger

surprise visit

our first visitors

lunch at home with tito nilo, tita mervi and family

after 24 years

grace nuguid and jennifer evora my grade school friends

athenas first haircut

athena's first haircut by Justice Magdanggal Elma

athena making fruit salad

athena doing her chore

World Robot Olympiad

The 2010 World Robot Olympiad (WRO) at the SMX Convention Center in Pasay City, marking the first time for the Philippines to host the global science competition for young people involved in robotics.

furniture arrangement basics

Functionality First

"Think first about how you use a room when you arrange the furniture,"  it is more important to allow for (play) space for kids."

Conversation Starters

"The conversation zone should be contained within an eight-foot diameter," Smith says. Koplovitz advises determining the comfortable arrangement is based on both cultural and personal preferences. "Some people simply feel more comfortable closer than others. The best way to determine what is right for you is to set up folding chairs, move existing furniture around, test it out to see what feels right for you." Photo Credit: Greg Premru

Furniture that Lasts

Koplovitz says a classic seating area of two sofas and a chair and ottoman that are not too large are likely to find a place not only where you are now, but also in your future homes. 

The Trick With TVs

Make sure that your TV is the right size for the distance from where you will sit, advises Koplovitz. "Bigger is not always better and there's nothing worse than a TV that overpowers the space or feels so close that you cannot focus on the picture.

Bedroom Basics

"For kids rooms, it's fine to put a bed in a corner," Koplovitz advises, "but for couples, each sleeper needs his or her own side of the bed with nightstand for lamp, medication, a glass of water or simply a book." No one wants to get in and out via the foot of the bed, so make sure to leave a minimum of 20" walkway along each side of the bed, Koplovitz suggests. Photo Credit: Greg Premru

Survivorship

Survivorship

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When a member or pensioner dies, his or her beneficiaries are entitled to cash and/or pension benefits, Beneficiaries who qualify for survivorship pension are entitled fifty percent (50%) of the basic monthly pension of the member or pensioner.

The following are qualified to receive survivorship benefits, and their corresponding benefits:

The survivors of deceased members who have been in the service for 15 years or more of creditable service:

For members who died while in the service, the survivorship benefit shall be the survivorship pension and cash payment equivalent to 18 times the basic monthly pension (BMP).

For those who died with the status of an inactive member, the survivorship benefit shall be the survivorship pension only.

The survivors of deceased members who have less than 15 years of creditable service:

For those who died while in the service, the cash payment/benefit shall be an amount equivalent to 100% of the average monthly compensation for every year of creditable service.

For those who died with the status of an inactive member and was less than 60 years old at time of death, the cash payment/benefit shall be an amount equivalent to 100% of the average monthly compensation for every year of creditable service, but not less than P12,000. The deceased member must have had at least 3 years of creditable service.

Here are the types of pensioners, their pension entitlements, and the conditions wherein the monthly pension is terminated, stopped, or suspended:

Type of Pensioner	When to Terminate/Stop/Suspend Monthly Pension
Survivorship Pensioner – Dependent Spouse (Monthly pension for life)	For the Spouse: Monthly pension shall be stopped if the pensioner: is employed, engaged in business or economic activity, or receiving any other form of pension whether from GSIS or other local or foreign institution or organization. passes away is living-in, separated, remarries within the Philippines and/or later annulled; remarries outside the Philippines and/or later divorced (per GSIS Legal Opinion 13-02 dated August 8, 2002)
Survivorship Pensioner – Child/Children (Monthly pension continuous until the child reaches age of majority)	For the Children: Monthly pension shall be stopped upon: The child’s reaching the age of majority (21 under R.A. 660, P.D. 1146; 18 under R.A. 8291) Marriage of the child Employment of the child Death of the child

It's very sad that the GSIS is not a "pro employee institution".... instead of being an ally for the government employees it becomes their major problem.... my father served the government for so long... he was a nurse in manila health department...he had a stroke and it happened in his office... but he recovered then when he was supposed to go back to service they told him he was not fit to work....so he went to this institution to file  his retirement disability and he was denied....so thinking that this was good because  he might be accepted to work again....he went back to manila health department ...but instead they told him to apply for retirement...so he applied for retirement.... my mother would always accompany my father for follow-up but everytime they go to GSIS they have documents lacking because of the system.... after 2 or 3 months my father had another attack....while we were in the hospital one of the benefits of the GSIS is some dicsounts on laboratory procedures wherein we were also declined of....then after a few days my father passed away.... we went to gsis to follow up his benefits....but until now what my mother got was 20,000.00 pesos....and we learned that if my mother has a source of income she would not receive a pension.... very depressing.... can anyone tell me where we can go so that we could appeal on this?  

First International Ayurveda Convention

No Time for the Gym? Workout You Can Do @ Home!

No more excuses! You can't go to the gym, because of whatever reason... but what's stopping you from investing a few minutes of your time to your HEALTH!?

 

Here's a workout suggestion that you can do at the comfort of your home (No equipment needed - how cool is that?). It's a circuit of few exercises targeting the major muscles of your body (thighs, chest, back, arms, etc). You need to perform this circuit, by completing the prescribed number of repetitions of each exercise without resting. Once you've done one set of each exercise, rest for two minutes, then repeat the entire circuit one to two more times.

1. Body Weight Squat (15-20 repetitions) - (Works your lower body and core)

■Stand as tall as you can with your feet spread slightly wider than shoulder-width apart.

■Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor.

■Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position. That's one repetition.

■Visual Tip: Imagine you at a public restroom and you need to use the bowl but you don't want to touch it with you butt. You try to sit back as far as you can and extend your butt (in a sitting position). Make sure your knees will not pass through your toes.

 

■Progression: If you have a dumbbell or canned goods, use them as added resistance and move your arms up and down (shoulder level) when performing the squat.

2. Inclined Push-up (12 to 15 repetitions) - (Works your chest, shoulder, and arms)

 

■Assume a push-up position, but place your hands placed on a raised surface—such as a box, bench, ottoman or one of the steps of your stairs—instead of the floor. Your body should form a straight line from your ankles to your head

 

■Keeping your body rigid, lower your body until your upper arms dip below your elbows. Pause, and then push yourself back to the starting position as quickly as possible.

 

■The higher the surface on which you place your hands, the easier the exercise becomes—you can even lean against a wall if you need to.

 

■Visual Tip: If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. You can also vary the placement of your hands during floor push-ups (diagonal, shoulder-width, wide, etc.)

 

3. Hip Raise (10 to 12 repetitions) - (Works your lower back, hamstrings, core)

 

■Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree

angle, your palms facing up.

■Now try to press your bellybutton to your spine as close as possible and hold it that way—this gives you a tight core—while breathing normally. That's the starting position.

 

■Keeping your core tight, squeeze your butt/glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your butt/glutes tightly the entire time—then lower body back to the starting position.

 

■Visual Tip: Avoid hyper-extending your lower back. If you feel any discomfort or pain, try to lift your lower back about an inch away from the floor, or discontinue this exercise.

 

■Progression: Try perform this with one leg off the ground and holding it for a few breaths.

 

4. Side Plank (30 seconds hold) - (Works your core)

 

■Lie on your right side with your knees straight. Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip.

 

■Try press your bellybutton to your spine as close as possible and hold it that way—this gives you a tight core—while breathing normally.

■Then raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds.

 

■Roll onto your other side and repeat.

 

■Modification #1: If the side plank is too difficult, hold for five seconds, rest for five seconds, and repeat as many times as needed to total 30 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach

your 30-second goal with fewer repetitions.

■Modification #2: If that's still too hard, bend your knees 90 degrees and allow your lower legs to rest on the floor as you do the exercise. (Your body will now form a straight line from your knees to your shoulders.)

 

5. Back Extensions: Floor Y-T-I Raises (8 to 10 repetitions) - (Works your back muscles)

This is a three-exercise combination move. You'll simply perform 8 to 12 repetitions of each exercise, one after the other without resting. So do 8 to 12 reps of the Floor Y raise, followed immediately by 8 to 12 reps of the Floor T raise, followed immediately by 8 to 12 reps of the Floor I raise.

 

■Floor Y Raise

■Lie face-down on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a "Y." Your palms should be facing each other, so that the thumb side of your hand points up and raise them as high as you comfortably can.

 

■Floor T Raise

■Perform this like the Y raise, only move your arms so that they're out to your sides—perpendicular to your body with the thumb side of your hand pointing up and raise them as high as you comfortably can.

 

■Floor I Raise

■This time, move your arms so that your body forms a straight line from your feet to your fingertips. Your palms should be facing each

other, with the thumb side of your hand pointing up. Raise your arms as high as you comfortably can.

Notes:

It's always good to consult your physician before starting any exercise program.

Do this workout at least 2-3 times per week, and you'll be stronger, leaner, and healthier than before.

Remember to warm-up for at least 8-10 minutes before doing this workout.

Stretch at the end of the workout holding each stretch for about 15-30 seconds.

Drink water to keep your body hydrated.

Eat sensibly, Live consciously, and Rest to rejuvenate.

Always have fun and enjoy what you are doing... regardless of what you are doing.

 

~got this from one of my friends in fb