Surprising reasons why you have acid reflux

Surprising reasons why you have acid reflux

  There are a lot of people that are suffering from acid reflux, and trust us when we say that it is not a blissful experience. If you are frequently having acid More »

Natural Remedies That Will Help You When You Have Vitiligo

Natural Remedies That Will Help You When You Have Vitiligo

Statistics demonstrate that approximately 1.5% of the world’s population has been diagnosed with vitiligo or leukoderma. Leukoderma or Vitiligo is a skin condition caused by a loss of pigment in the skin, More »

Science Says the First Born Child Is the Most Intelligent

Science Says the First Born Child Is the Most Intelligent

According to an innovative new study by Leipzig University, the firstborn children get an IQ boost up from having to educate their younger siblings. Getting undivided attention, in addition, benefits the IQ. More »

Non-Surgical Treatment for Ovarian Cysts in Ayurveda

Non-Surgical Treatment for Ovarian Cysts in Ayurveda

In general, women develops a cyst in any case once during their lifetime. Tiny sized cysts get resolved its own but if cysts are of large size then treatment is necessary. In More »

5 mistakes most people make when they get diagnosed with CANCER

5 mistakes most people make when they get diagnosed with CANCER

There are many things you may do when you are diagnosed with cancer: worry constantly, research hysterically, speak to family and friends, and almost certainly do your fair share of crying. Nevertheless, More »

 

Surprising reasons why you have acid reflux

Surprising reasons why you have acid reflux

 

There are a lot of people that are suffering from acid reflux, and trust us when we say that it is not a blissful experience.

If you are frequently having acid reflux, then you have some of the following symptoms:

  • Burning sensation in your chest also known as heartburn that can spread to the throat with a repulsive sour taste in your mouth.
  • Difficulty swallowing
  • Chest pain
  • Sore throat
  • Dry cough
  • A feeling like you have a lump stuck in your throat
  • Regurgitation of sour liquid or particles of solid food

If you are having some of the symptoms above, you are now wondering what led to those symptoms. There are numerous reasons why you are having heartburn right now. One of the most widespread causes are pregnancy, snacking close to your bedtime, too much eating and lying down right away after eating and being overweight. But there are as well other triggers that people do not really know about:

  1. Cigarettes

We are all well informed of the health dangers of smoking, but the majority of people don’t know that it can in addition cause heartburn. Nicotine relaxes the LES (lower esophageal sphincter) which will, in turn, lead to acid reflux. Your mouth will as well make less saliva when you smoke, which will cause the acid from your stomach to go up to the esophagus.

  1. Medications

If you are using ibuprofen for your pains, you will notice that you will start to have problems with heartburn. Anti-inflammatory drugs that are non-steroidal can trigger acid reflux. There are other prescription medicines that can cause the problem like calcium channel blockers, for individuals with hypertension, bronchodilators, and antibiotics for individuals that are suffering from asthma.

  1. Fish oil

Fish oil supplements are pretty popular lately since they are very beneficial for our health. But, if you often experience acid reflux, it is the time that you stop using them. It is not the fish that is creating the problem, but the oil. The reason for that is because the fish oil can lead to gastrointestinal side effects.

  1. Stress

Unlike the causes that we stated above, stress can’t cause an increase in the production of stomach acid. But, according to a study, it will make you feel the similar symptoms. In other words, if you are feeling stressed, your body will become more conscious of the symptoms of heartburn and can trick the receptors of pain that are located in your esophagus. This will cause acid reflux.

This type of problem can have a large impact on your life. It will limit the foods that you may eat, and it will in some cases disrupt your sleep. You must know the symptoms and discover what triggers this problem so that you can stay away from the things that cause it. If you do this, you will be able to help yourself avoid the discomforts that heartburn brings.

Natural Remedies That Will Help You When You Have Vitiligo

Natural Remedies That Will Help You When You Have Vitiligo

Statistics demonstrate that approximately 1.5% of the world’s population has been diagnosed with vitiligo or leukoderma.

Leukoderma or Vitiligo is a skin condition caused by a loss of pigment in the skin, created by cells called melanocytes. As a result, white patches appear anywhere on the body. People who have vitiligo have to avoid sunlight, particularly those with large patches.

Natural remedies to treat vitiligo 

Vitiligo isn’t painful, but is an aesthetic problem and can be the cause of psychological stress. You can try these natural medicines to treat this condition.

Basil leaves and lime juice 

Basil leaves have anti-aging and anti-bacterial potential. Lime juice supports melanin production.

Instructions:

First, get create a paste of the basil leaves. After that, add it to the lime juice. Rub this solution three times a day for approximately six months.

Turmeric and mustard oil 

You will need 500 grams of turmeric. First, place the turmeric powder in 8 liters of water. Let it soak overnight. The next day, boil it until it is only 1/8th of the original volume. After that, strain the liquid. Afterward, mix it with 500 grams of mustard oil. Heat the mixture. Apply the solution twice a day.

Ginkgo Biloba

Use Ginkgo Biloba supplements three times each day. You can as well use the extract of this herb three times a day. The suggested dose is 120 mg of Ginkgo Biloba.

Neem 

One glass of neem juice a day can be a very efficient solution when it comes to treating vitiligo.

Pomegranate leaves 

Take a handful of pomegranate leaves. After that, ground them until you get a fine powder. Add eight grams of the powdered leaves in one glass of water. Drink it twice a day.

Ginger leaves 

Ground ginger leaves until you get the paste. Apply the mixture on the affected areas.

Figs 

Eat raw figs to cleanse your blood and improve blood circulation. You can as well try this natural mixture: First, roast the figs. After that ground them and add some water to get a nice paste. Apply the mixture on the affected areas.

Walnuts 

Consume walnuts every day to treat vitiligo. You can, in addition, ground the walnuts and add the powder to water. Mix the ingredients well. Apply the solution on the affected area.

Science Says the First Born Child Is the Most Intelligent

Science Says the First Born Child Is the Most Intelligent

According to an innovative new study by Leipzig University, the firstborn children get an IQ boost up from having to educate their younger siblings. Getting undivided attention, in addition, benefits the IQ.

These differences in intelligence are thought to take place from nurture and education, rather than biology.
The study calculates approximately a 1.5 drop in IQ points per sibling. On the other hand, in a two-child family, the eldest will not automatically dominate because they have a 60% probability of a higher IQ. This means that the younger relatives still have a great chance of overtaking them.

Together with heightened intelligence, older children, in addition, display an increased awareness of their brain power. The study’s statistics came from IQ and character tests from three others national studies, as well as one from the UK which engages more than 20,000 participants.

Dr. Julia Rohrer stated for the Daily Mail: “One of the theories is that following children “weaken” the resources of their parents.”
“While the firstborn has the full parental attention, at least for a year or even more, a late-born will must share from the beginning.”
“An additional potential factor is described by the tutoring hypothesis: The first born child will “tutor” their younger siblings, explaining to them how the world functions and so on.”

“Educating other people has very high cognitive demands – the children have to to recall their own knowledge, arrange it and think of a good way to give an explanation to its younger siblings, which could endow with a boost to intelligence for a lot of firstborns.”

source: 1.

A Man’s Body Full of Worms After Consuming Sushi

A Man’s Body Full of Worms After Consuming Sushi

If you are a fan of sushi lover you from time to time enjoy consuming spicy tuna rolls, you should definitely be acquainted with the country of origin of the fish and the way it is prepared.

You must be very careful if you do not want to experience the same health troubles as this man.

If sushi isn’t prepared the right way it can gravely affect your health. This man enjoyed in a portion of sushi but regretted it just a few minutes later since he felt severe abdominal pain. He went to check the pain with his doctor. The scans exposed that his body was filled with parasitic tape worms.

To be more accurate, the worms were Diphyllobothrium.  Diphyllobothrium is a parasitic kind which is present in all fish. They can be the cause for a condition called Diphyllobothriasis after a person eats undercooked or raw fish.

 

The symptoms of Diphyllobothriasis are:

 

  • Sharp abdominal pain
  • Weak muscles
  • unexpected weight loss
  • Diarrhea
  • Lightheaded feeling
  • Reduced appetite
  • Sleep disorders

Parasitic worms can even be deadly. They can even get into your brain and live there for years. They can be very difficult to diagnose. The most horrible thing is that they are frequently detected when it’s too late. There are many cases when even cooked fish isn’t safe to consume and people get infected with parasitic worms.

So, next time you are consuming sushi or another type of fish, you should be extra careful.

source: 1.

Non-Surgical Treatment for Ovarian Cysts in Ayurveda

Non-Surgical Treatment for Ovarian Cysts in Ayurveda

In general, women develops a cyst in any case once during their lifetime. Tiny sized cysts get resolved its own but if cysts are of large size then treatment is necessary. In many cases, it has also been observed that cysts are painless and the symptoms are very hard to spot. Hormonal irregularities are the major cause of ovarian cysts.

Owing to the ovarian cysts, women have the complications like difficulty in conceiving, cyst rupture (internal bleeding) ovarian cancer,  etc.

It can be a case of ovarian cysts if you  are experiencing  any of these symptoms:

  • Pelvic pain previous to the beginning and ending of periods
  • Pelvic pain during intercourse (dyspareunia)
  • Fullness or Heaviness in your abdomen
  • Breast tenderness
  • Nausea,
  • Vomiting during pregnancy
  • Frequent urination

AVOID OVARIAN CYST SURGERY

Ovarian cysts treatment without surgery is promising with the help of herbs in Ayurveda. As per Ayurveda, buildup of toxins and impurities in rakta (blood) dhatus (tissues) and rasa (plasma) result in ovarian cysts.

From the treatment point of view, Ayurveda primarily emphases on to soothe the vitiated rasa and rakta doshas. Herbs help to decrease the estrogen levels, balance the hormonal irregularities and reduce the size of cysts. In addition, healthy diet and fitting lifestyle, in addition, will contribute to managing the ovarian cysts in females.

BEST HERBS IN AYURVEDA TO AVOID OVARIAN CYST SURGERY

Amalaki (Emblica officinalis):-

Usually, it is called as amla or gooseberry. Rejuvenating, detoxifying, anti-oxidants, anti-cancerous abilities of amla make it an effective herbal medicine to handle the symptoms of ovarian cysts. Bioactive elements established in amalaki like Tannins, glycosides, saonins, sterols and alkaloids have the anti-inflammatory and anti-cancerous and properties.

Haritaki (Terminalia chebula):-

It is considered as an unbelievable herb in Ayurveda to take care of ovarian cysts. It assists to balance the hormonal and menstrual irregularity which is the major causes of this problem. In addition like flavonoid, terpenoids, alkaloids present in this herb as well work fine to reduce the size of cyst in a natural way.In addition, anti-inflammatory abilities of this herb are of assistance to offer relief in painful bowel movements, bloating, nausea, pelvic pain,  vomiting and pain during intercourse etc.

Sunthi (Zingiber officinale):-

This herb has an invigorating effect on the endocrine glands which equilibrium the hormones. additionally, anti-inflammatory properties aid to decrease menstrual cramps and also reduce the size of ovarian cysts naturally as well as.

Marich (Piper nigrum):-

It is frequently called as black pepper which is among most commonly used spices in the Indian kitchen. Although this herb has enormous therapeutic significance to heal the diseases. It possesses the detoxification action which helps to get rid of the build up toxins and impurities from the body in ovarian cysts. Furthermore, phytochemical compounds present in this herb assist to decrease and dissolve the size of cysts naturally.

Lodhra (Symplocos racemosa):-

It is a well-known herb in Ayurveda for supporting good health of the female reproductive system. It helps to maintain the good levels of hormones in the female’s body in order to recover ovaries functions.

Kachnar bark (Bauhinia variegata):-

Medicinal possessions of this herb maintain the good health of the female reproductive system. Leaves, flowers, barks, buds, roots, and seed basically all the parts of this herb are rather excellent to treat the ovarian cysts. Phytochemical elements discovered in Kachnar are- alkaloid, tannins and ascorbic acids which help to dissolve the cysts naturally.

Alsi (Linum usitatissimum):-

Usually, people know Alsi by the name of flaxseeds. To balance the levels hormones in your body, use of this herb is rather effective. It has a vital role to balance the relationship of estrogen to progesterone in the body. furthermore being a rich source of fiber it helps to get rid of the toxins from your body.

DIETARY GUIDELINES

  • Consume vegetables like lentils cauliflower, broccoli, Brussels, sprouts, cabbage, sweet potatoes, carrot, spinach, beans, kale, lettuce, pumpkin, spinach etc.
  • Consume fruits like papaya, avocado, pineapple, cherries banana, strawberries, prunes, apples, figs,  mango, pear etc.

THINGS TO BE AVOIDED

  • Reduce Alcohol consummation since it can raise estrogen levels.
  • Restrict the consummation of junk foods.
  • Don’t take caffeine products and carbonated drinks.
  • Avoid eating refined sugar which is found in pastries, cakes, candy, and cookies.

Healthy routine is just a way to stay healthy.To stay away from ovarian cysts surgery, make the yoga and Pranayam a significant part of your routine. Such practices help to rejuvenate the body.

 

Source: 1.

5 mistakes most people make when they get diagnosed with CANCER

5 mistakes most people make when they get diagnosed with CANCER

There are many things you may do when you are diagnosed with cancer: worry constantly, research hysterically, speak to family and friends, and almost certainly do your fair share of crying. Nevertheless, there are as well more than a few things you must be careful not to do when you’re first diagnosed with cancer if you want to give yourself a fighting chance of beating this disease. Inspired by Juicing for Health, here is a short list of five of the top mistakes people make right away after getting a cancer diagnosis.

1. Going directly into mainstream treatment

It’s a completely natural reaction when you are facing a deadly disease to say to your doctors to fix it as fast as they are able to. Possibly you even scheduled an appointment for the next step right before leaving the office on the same day you got the bad news. Time is not on your side, but you can still give yourself an hour or two to research your alternatives and find out if you are a candidate for the safer option before starting chemotherapy, for example. You will as well, want to be cautious about getting a lot of diagnostic tests. A second opinion is not a bad idea, but you don’t want to put yourself under a lot of tests that use radiation, which can add to cancer and even cause it.

2. Sticking to just one protocol

Be familiar with more than one approach that might be useful or necessary. Do not fall into the trap of thinking that just juicing carrots will resolve all your problems. It may assist, but taking cannabinoids and doing yoga, for instance, might give you even better benefits.

Nonetheless, that is not to say that mixing protocols with radiation or chemotherapy is wise; research very cautiously before mixing these types of treatments.

3. Ignoring the importance of diet

If you hurry into anything at all after your diagnosis, it is supposed to be dietary changes. This can’t be highlighted enough: cancer cells nourish and prosper on refined sugar and refined carbohydrates. Cut them out totally and keep away from them as though your life depends on it – actually, it does! Your diet must now focus on organic plant foods, and you must also cut out processed and red meats.

Studies have exposed that a ketogenic diet has potential to slow cancer progression, including metastasized cancer. Its capability to reduce blood sugar could be following its ability to slow the growth of tumors, but more studies are required.

4. Failing to detox

Destroying cancer cells is an excellent thing, but as well you have to get them out of your body since they create a big burden on your liver. If you are eating a just organic diet based on plants and juicing, you will get some detoxing effects, but some people might need additional detoxification.

5. Overlooking emotional, mental and spiritual healing

Cancer treatment, mainly in conventional medicine, tends to focus exclusively on the physical body. This is surely where most the effort should be concentrated, but paying no attention to the value of the spirit and mind is an enormous mistake you do not want to make.

Are you aware that mindfulness-based art therapy can help recover stress levels and the quality of life in cancer patients? This uses mobile art activities in combination with walking, breathing, and yoga. Reducing stress in women with breast cancer has been exposed to recover immune function, and it is likely used as well, for other types of cancer.

Actually, yoga is tremendously powerful and has been demonstrated in studies to help emotionally as well as physically, making it priceless tool in your cancer fight. Even if you go the conservative route, you’ll find that yoga can decrease your fatigue, depression, inflammation, anxiety, and pain. Some yoga centers even concentrate in helping cancer patients.

A cancer diagnosis is shocking and devastating, and how you decide to proceed is a very individual decision that will depend on your idea of what is best for you. It’s significant to get as much information as possible from reliable sources before committing to anything, and always be sure to listen to your body!

Sources include 1. 2.

Something You Must Know– This is The Difference Between Baking Powder and Baking Soda!

Something You Must Know– This is The Difference Between Baking Powder and Baking Soda!

Many people find it hard to distinguish baking soda and baking powder, but these two ingredients don’t share the same chemical composition. Here in this short article, we are going to explain to you how to make the difference:

Baking soda

The reaction of baking soda or sodium bicarbonate or bicarbonate of soda with acidic ingredients is the release of carbon dioxide. When you are cooking, you need an acidic ingredient like for example lemon juice, cream of tartar, molasses, yogurt, buttermilk, or brown sugar.

It is stronger than baking powder, and it gives you a metallic taste when not neutralized. Note that you must add a ¼ of baking soda for every cup of flour.

Baking powder

Baking powder contains cornstarch, baking soda, and cream of tartar. When cooking, the first leavening occurs when the powder gets wet, and the other when it is heated. Also, make sure you add a teaspoon of it per every cup of flour.

Moreover, some recipes are much better if you use both of these, baking powder and baking soda, but you need to find the perfect balance since carbon dioxide from baking soda and acids might influence the volume after the leavening.

Also, baking soda and baking powder have expiration dates, so you should always use them fresh. Therefore, purchase new products every three months, and test their power before use.

To do this, you should pour 3 tablespoons of white distilled vinegar in a small bowl, and add ½ teaspoon of baking soda. Stir well, and if the mixture floods with bubbles, the baking soda is fresh and good to use.

Source: 1.

Do This Movement Every Night Before Going To Bed, Your Body Will Change and Relax In No Time!

Do This Movement Every Night Before Going To Bed, Your Body Will Change and Relax In No Time!

Insomnia is a widespread condition that has an effect on both men and women. Due to the stressful lifestyle, wrong nutrition or exhaustion, your body can stay alerted even when it is totally tired.

There are many natural ways in which you can assist your body to relax before at last reaching the sleeping phase and yoga is just one of those ways.

Yoga isn’t just about flexibility; it is the state of mind, the use of energy and breath that will direct you to serenity and bliss.

If you want to get the best from these poses, you require quiet, focus and readiness. The purpose is not to be ideal at any pose, but to become skilled at how to control your inner mind and let yourself to surrender.

You will need approximately one minute for every pose, a period that can grow daily.

Balasana – Child’s Pose

 movement-every-night-going-bed-body-will-change-no-time1

If you are suffering from bad knees, you should skip this pose. If not, it is very recommended that you do this pose to calm your nervous system and to loosen up your back, shoulders, stomach, and thoughts.

Just keep your legs close together and draw your bottom backward, towards the heels. If you can’t reach all the way to the back, just put a blanket under your behind and relax entirely.

Pull out your arms long in front of you and keep track of your time with a stopwatch. Take deep and long, breaths as you extend through the back.

Supta Baddha Konasana — Bound Angle Reclining Pose

 movement-every-night-going-bed-body-will-change-no-time2

As well known as butterfly pose, this will get you very far with so little effort. Lie flat on your back, pop the knees upwards, bring your feet together and let the knees fall on the ground.

If your knees can’t touch the floor use blankets to fix them. Take long, deep breaths and draw navel in while doing it.

Back roll

 movement-every-night-going-bed-body-will-change-no-time3

Lie on you back, and wrap your knees together. You can as well grab your shins if that is easier for you. Move slowly to each side. This helps the lower back pain be calmed after a stressful day.

Be sure to keep your shoulders flat on the ground and don’t to put extra pressure on them. Take deep and long breaths.

Supta Matsyendrasana – Reclining Spinal Twist

 movement-every-night-going-bed-body-will-change-no-time4

Once more, position yourself on your back and prop up your knees. Let your knees to swing all the way to the right side. For more steadinesses, hold left thigh with the right hand.

As you are doing this, pull out your left arm out to the left and slowly turn your head to the left. Keep your shoulders on the ground as much as you can. Take long and deep breaths and switch side.

Source: 1.

Turmeric Fights Inflammation: Here’s How Much You Should Take And How Often For Best Results

Turmeric Fights Inflammation: Here’s How Much You Should Take And How Often For Best Results

Natural spices always have been the go-to, on the spot healing therapy for many centuries.

Aside from being used in the cooking world, they have strong anti-inflammatory agents that frequently help the body deal with many health conditions. One of the most accepted and extremely healthy spices is, of course, turmeric.

Turmeric has been extensively used in the cosmetics industry, cooking recipes, and it is often used to heal wounds, cancer prevention and lessen pain and inflammation.

Still, due to the innumerable forms of turmeric, it is hard to find just the right one to use, and we’re now answering that very question.

Defining Turmeric

Turmeric contains many compounds all bringing a dissimilar kick to the body. Curcumin makes up most of the turmeric, and it is as well present in other healthy plants like ginger.

Some of the turmeric benefits include:

  • anti-inflammatory properties
  • Anticancer benefits
  • anti- allergies properties
  • stabilizes diabetes
  • reduces Arthritis pain
  • deals with depression
  • lowers the risk of heart attack

Turmeric for Inflammation

When your body is inflamed, the inflammation can be a result of many different factors. The healing course can be hard and irritating because there is two types of inflammation, chronic and acute inflammation.

Acute inflammation begins after an injury happens, and can radically escalate, while chronic inflammation is constant and can last for months.

Inflammation can disrupt the health in a lot of ways. Frequently, it can cause cancer, asthma, obesity, heart disease arthritis, and others, particularly if we’re talking about chronic inflammation.

One article written by Dr. Mercola clarifies through the words of a nutritionist called Donnie Yance that cancer and heart-related problems can be activated by chronic inflammation. Additionally, this allows the release of free radicals within the body.

The Difference Between Whole Turmeric and Supplements

One of the biggest variations between turmeric and turmeric supplements is that curcumin is usually found in larger doses in the supplement form. If you are taking a supplement, it will provide you with around 500mg of curcumin. One teaspoon of turmeric powder will provide the only 15mg.

There is, in addition, the powder version of turmeric, even though going raw and fresh is always the best option.

The flavor can be rather intense for certain people and that is why supplements are a better fit. In addition, supplements are wealthy in significant essential oils.

 

It is not recommended you take supplements if you:

  • are pregnant – the risk of miscarriage is higher
  • you are trying to conceive or you are struggling with conceiving
  • suffer from gallbladder or gallstones disease
  • have a scheduled surgery within the next few weeks
  • are one med that prevents clotting, like aspirin – from time to time it can result in more bleeding and bruising
  • have stomach issues – it is known to trigger gastric irritation, nausea and/or diarrhea
  • are on diabetes medication – can provoke hypoglycemia
  • are iron deficient

Proper use of turmeric and dosing

A study carried out by the University of Maryland’s Complementary and Alternative Medicine Guide, recommend these doses as the optimal to get positive effects:

  • Cut root: 1.5-3 grams/day
  • Dried, powdered root: 1-3 grams/day
  • fluid extract (1:1): 30-90 drops/day
  • Tincture (1:2): 15-30 drops 4 times a day
  • Standardized powder supplement: 400-600 mg 3 times a day

Turmeric must become a part of your everyday nutrition plan and the same goes for other spices.s

Sources: 1. 2. 3.


 

 

10 Week No-Gym Home Workout Plan

10 Week No-Gym Home Workout Plan

This mini arrangement for both women and men can help you lose weight and at the same time gain muscle mass. And the best thing is that it can be done in your home. You don’t need to go to the gym or use any special equipment.

Make sure that you drink minimum 2L of water a day and find an appropriate time to exercise on a daily basis.

To lose weight, you are supposed to exercise from 45-60 minutes on a daily basis. If you are a beginner, begin with a 50-minute workout, and steadily increase up to 200 minutes. Alongside with this workout arrangement practice some healthy diet in order to fight against bloating and stay healthy.

Image result for 10 Week No-Gym Home Workout Plan

This is the 10-week plan you need to follow:

Monday:

Twenty squats; fifteen seconds plank; twenty-five-second wall-sit;  thirty-five jumping jacks; twenty-five crunches; fifteen lunges; five push-ups; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; ten jumping jacks; twenty crunches; ten push- ups; thirty-five sit-ups; forty-five-second wall-sit; twenty-five lunges; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty crunches; forty-second plank; thirty sit-ups; thirty five-second wall-sit; twenty-five butt-kicks; fifty jumping jacks; twenty-five lunges; and ten push-ups

Thursday:

Thirty-five squats; fifteen lunges; twenty crunches;  thirty seconds plank; twenty-five jumping jacks;  sixty-seconds wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups

Friday:

Twenty-five squats; sixty-second plank; 45-second wall-sits; forty sit-ups;  thirty push-ups; sixty lunges; thirty crunches; fifty-five jumping jacks; fifty butt-kicks

You should be resting during the weekend.

Here is your weekly plan for cardio exercises:

  1. 0-second jog 30-second sprint, 3 (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 60-second jog45-second sprint, (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 30-second jog 55-second sprint, (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 60-second jog 65-second sprint, (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 45-second jog, 80-second sprint, (8x)
Sources and References: 1. 2.