Inner-U

Former No.1 Venus Williams published her thoughts on returning to the BNP Paribas Open for the first time in 15 years for the Players Tribune....

One month after she officially announced her intent to return to the BNP Paribas Open for the first time since 2001, seven-time Grand Slam champion Venus Williams wrote at length about her decision and close bond with her sister, World No.1 Serena Williams, in the Players Tribune.

"Being the big sister," she said, "I didn't take that responsibility lightly. I knew what she was going through - debuting as a professional tennis player, growing up in front of a camera, entering public life as a young black teenager - and I knew how hard that could be. And I knew how much I would have loved to have had a big sister on tour during my first year, and how much pride I took in the knowledge that my little sister had me. Serena always has me."

Venus and Serena had stayed away from Indian Wells for nearly 15 years following an ugly incident that left both sisters, who were still in the nascent stages of their careers at the time, feeling profoundly unwelcome in a sport they loved.

"I remember the pain of my knee injury, and how badly I wanted to play in the semis against Serena - before finally accepting that I wouldn't be able to. I remember the accusations toward me and my sister and our father. I remember the crowd's reaction, as I walked to my seat, during Serena's match in the final. And I remember how I couldn't understand why thousands of people would be acting this way - to a 19-year-old and a 20-year-old, trying their best.

"There are certain things where, if you go through them at a certain age, you simply don't forget them."

Serena's decision to come back last year led Venus, who has long fought against injustice - as evidenced by her work in engineering equal prize money at Wimbledon - to do some soul-searching of her own, inspired by her younger sister's choice to not only forgive, but to return to a place that had caused them both such pain.

"It was in that moment, seeing Serena welcomed with open arms last year at Indian Wells, that I think I fully and truly realized what being the big sister means. It means that, for all of the things I did first, and all of the times when I paved the way for Serena, the thing I can be most proud of is this time -- When Serena paved the way for me."

By : David Kane

(WTA Insider)

Sheradia Linton, left, her mom, Rayminda, center and sister, Zephanhia, display hena artwork that students from the Save Our Sisters class asked to do for them

(Photo: Linton Family)

AVRE, Montana -- A Havre teen who went to work at an orphanage for special-needs children in India as part of her Make-A-Wish request is back home and feeling the glow of her trip.

Sheradia Linton, 15, visited the Save the Children India School in Mumbai along with her 13-year-old sister, Zephanhia, and parents, Scott and Rayminda. They left Nov. 28 and returned Dec. 8, surviving a 20-hour plane ride each way.

“It was really fun. It was awesome,” she said of her trip, adding the family was able to interact with children at the school. “It was really cool seeing how the school did and what it did for the kids and how the teachers worked with them.”

She said it was also nice getting to know some of the teachers and the students.

The school visits were in the morning. Afternoons were spent sightseeing.

The family didn’t only visit, they brought school supplies, including modeling clay, and gave the school nearly $3,000 that they had raised.

“They were very appreciative of that,” Sheradia said.

Rayminda Linton describes the trip as “life-changing.”

As part of the visit, the family got to meet with Save Our Sisters girls, who had been rescued from sex trafficking.

She noted in an email that the girls were ages 14-18 and many had children. They were learning how to raise those kids and survive on their own.

“That impacted me the most,” Rayminda said.

The trip was arranged through Make-A-Wish Montana, which fulfills wishes of children diagnosed with life-threatening medical conditions, while including the family in their request.

Sheradia has Burkitt lymphoma, a form of non-Hodgkin’s lymphoma in which cancer starts in immune cells.

It’s the fastest-growing human tumor that doubles in size within 24 hours, Rayminda said. However, Sheradia has been told she can have a normal life.

Sheradia said the family spent much of their time in India in the school’s art room.

Students would come in and the Lintons would do an art project with them.

A highlight of the week was a sports day for all the special-needs students, which was like a smaller Special Olympics, with running, throwing, track and field, Sheradia said.

She described Indian food a “pretty different,” with some of it spicy.

On trips around the area she said she often saw goats and cattle on the side of the road.

Another highlight of the trip remains seeing “the kids’ faces and hanging out with them,” Sheradia said.

Among the items the family brought back to Havre are things made at the school such as bookmarks, washcloths and jewelry.

Since her return home, Sheradia said people have asked her about her trip and what the family did over there.

She said she tells them about the school, what she did over there and about the sports day.

“It was a lot of fun and a really cool experience,” she said. “I really liked it.”

The Havre High School sophomore said she plans to keep in touch. And she’d like to return some day.

“I always wanted to go, and it was an amazing experience, and I really enjoyed it,” she said.

Sheradia Linton works with a student from an orphanage in India on an art project. (Photo: Linton Family)

Rayminda said it has been in her daughter’s heart for a while to go to India.

“I thought she didn’t know what she is getting into,” she said. “But no, in fact it made it stronger.”

Rayminda said she found the trip to be physically and mentally draining.

She said to some people in the Indian culture thinks, the deaf and mute children are diseased.

“Just thinking about that is emotionally draining because you feel for these kids,” she said.

Rayminda said both of her daughters have returned to Havre more mature, having experienced a different culture.

“They both want to go back,” she said.

Douglas Koester, chief executive officer for Make-A-Wish Montana, said he is looking forward to hearing about Sheradia’s trip.

“Her’s was really unique,” he said. “She’s been through a lot in her life and her need to give back is so impressive.”

Koester said plans for wishes by other children are moving forward.

“It’s all the donors in Montana who made what Sheradia did possible,” he said. “The gifts to Make A Wish is what makes this happen.”

By : Phil Drake (Great Falls Tribune)

NOTE : Photos by Linton Family

Modern Family star Reid Ewing wrote about his struggle with body dysmorphia and plastic surgery addiction in a blog on the Huffington Post....

Reid Ewing, who played Sarah Hyland's boyfriend Dylan on Modern Family for six years, is opening up about his battle with body dysmorphia and addiction to plastic surgery in a painfully honest blog on Huffington Post.

The 27-year-old detailed his first surgery — large cheek implants in 2008 — in the post published on Thursday, Nov. 19.

"I genuinely believed if I had one procedure I would suddenly look like Brad Pitt," he admitted.

But after having to wear a full facial mask and take painkillers for two weeks, the change "was nothing like I had expected," Ewing wrote. "The results were horrendous."

When the first doctor refused to operate on him for another six months, the then 19-year-old found another surgeon, who suggested he get a chin implant.

"Only a few days passed when I noticed I could move the chin implant under my skin, easily moving it from one side of my face to another," he revealed. "I rushed back to the surgeon, and acknowledging he had made a mistake, he operated on me again."

"For the next couple of years, I would get several more procedures with two other doctors. Each procedure would cause a new problem that I would have to fix with another procedure," Ewing wrote, explaining that he paid for the surgeries with money he made from acting and borrowing money from his parents and grandmother "when I was most desperate."

"Much of this was going on during the same time period I was shooting Modern Family," he admitted. "Most of the times I was on camera were when I'd had the numerous implants removed and was experimenting with less-noticeable changes to my face, like injectable fillers and fat transfers. None of them last very long or are worth the money."

In 2012, Ewing vowed that he would never get plastic surgery again, but he remained insecure about his looks. "It took me about six months before I was comfortable with people even looking at me."

The actor explained that he suffers from body dysmorphic disorder, which he described as "a mental illness in which a person obsesses over the way he or she looks."

Ewing said that he decided to speak out after seeing his first doctor offering cosmetic surgery tips in a magazine.

"Before seeking to change your face, you should question whether it is your mind that needs fixing," he wrote. "Of the four doctors who worked on me, not one had mental health screenings in place for their patients, except for asking if I had a history of depression, which I said I did, and that was that. My history with eating disorders and the cases of obsessive compulsive disorder in my family never came up. None of the doctors suggested I consult a psychologist for what was clearly a psychological issue rather than a cosmetic one or warn me about the potential for addiction."

While Ewing agrees that plastic surgery "is not always a bad thing" and can help people who actually need it for serious cases, "it's a horrible hobby."

"I wish I could go back and undo all the surgeries," he wrote. "Now I can see that I was fine to begin with and didn't need the surgeries after all."

By : Kathy Campbell

The first step towards getting help for depression is being aware of the most common symptoms of the illness

Mental illness is complex and people can experience depression in different ways. Although it’s common to hear the phrase “I’m depressed” used by people who may simply be experiencing a temporary low mood or having a rough day, depression is a real illness that often requires therapy to manage.

*What is depression?

*Brief definition - you can use your 'I'm depressed" vs "Having depression" analogy here.

Depression may be triggered by a specific event, such as postnatal depression after the birth of a baby. Other mental illnesses may have depression as one of the symptoms, such as bipolar disorder, where there are spells of depression and excessively high mood (mania). Another type of depression is Seasonal Affective Disorder (SAD), where the sufferer finds their depression has a seasonal connection, typically associated with winter.

*Warning signs and symptoms

Some of the words people with depression commonly use to describe their feelings are “numb,” “empty,” “helpless,” “agitated,” “restless” and “isolated.” According to mental health charity Mind, tearfulness, a lack of pleasure in things that are usually enjoyable, or simply life itself, and a sense of unreality, are all common signs of depression. Many sufferers lose interest in sex, feel unable to relate to others and find themselves being unusually irritable or impatient.

Depression can have a huge impact on how a person behaves. If you are avoiding social events and activities you usually enjoy, cutting yourself off from others and finding it difficult to concentrate, remember things and make decisions, you may have depression. Some sufferers self-harm, are preoccupied with thoughts of suicide and have a general feeling of “what’s the point?”

Physical signs of depression include difficulty sleeping, or sleeping much more than normal, a lack of appetite or energy, physical aches and pains that have no obvious physical cause and a reliance on alcohol or other drugs.

If you have depression you are likely to experience several of these symptoms, but remember everyone is different. In some people the main signs are emotional, while others may have more physical symptoms. However the illness manifests itself, the symptoms typically persist for weeks or months and interfere with work, family and social life, says the NHS website.

Depression can range from mild to severe. According to the NHS, mild depression has "some impact" on your daily life; moderate depression has a "significant impact" on your daily life; and severe depression makes it "almost impossible to get through daily life." Some people with severe depression may also have psychotic symptoms.

When to seek professional help

The NHS advises seeking help from your GP if you have been experiencing some of the signs of depression for most of the day, every day, for two weeks or longer. Many people are embarrassed to seek professional help — don’t be. Your GP can discuss the best treatment options for you and help you work out how to get a support system in place.

By : Claire Gillespie

Flavia Pennetta

Garbiñe Muguruza

Maria Sharapova

Petra Kvitova

Agnieszka Radwanska

Angelique Kerber

Lucie Safarova

Simona Halep

P.S. Courtesy of Getty Images

There were over 41,000 deaths from completed suicide in 2013 with males accounting for nearly 80 percent of fatalities. In addition to the individual loss of life, the emotional and psychological costs to family members, friends and entire communities are enormous. Despite the apparent need for mental health services aimed at men and boys, psychological services remain under-utilized by males.

One reason men and boys do not seek professional help for a psychological struggle is the stigma of mental illness among this population. Stigmas largely exist because mental illness remains misunderstood and at times sensationally stereotyped.  Depression is often seen as the precursor to suicidal ideation and behavior so let's take a look at some dangerous myths about men and depression.

Myth #1 - Men do not become depressed:-

According to the National Institute of Mental Health depression strikes more than six million men a year in the United States. The number is thought to be much higher as this illness is underreported. Bottom line: No matter how isolated you feel, if you are struggling with depression, you are not alone.

Myth # 2 - Depression is the same for everyone:-

Males may not present with symptoms traditionally associated with depression. For example, males may be less likely to report frequent crying while more apt to reveal anger or irritability. Additionally, males are more likely to engage in high risk behaviors such as physical violence, substance abuse and hyper sexual behavior, all of which may mask depression.

Myth # 3 - Being depressed is a sign of weakness:-

Depression has nothing to do with being weak; it is an illness which can be fatal if left untreated. Individuals who acknowledge their struggles and seek mental health assistance are standing up for themselves and their loved ones. Reaching out for help when experiencing significant stress is courageous; especially considering societal stigmas towards mental health issues.

Myth # 4 - A Real Man would simply "solider on":-

Experiencing depression can happen to anyone and the origin of onset also varies from person to person. One of the worst things to do is ignore or avoid addressing mental health struggles. The symptoms often do not disappear as a result of avoidance, they can intensify. The best course of action is following up with a mental health practitioner for assessment and treatment.

Myth # 5 - You just have to manage your emotions:-

Emotions are absolutely part of depression, but this disorder has physical implications as well. Brain chemistry, body hormones, new and/or existing medical illnesses are all impacted by depression. Furthermore, social and occupational impairment can result from this illness.

Myth # 6 - I can't be depressed, my life is going great:-

Gainfully employed males in happy romantic relationships with robust social lives can experience depression. As psychologist John Grohol explained "Some people mistakenly believe that a person can only be justified in their depression if there's a cause or reason for them to be depressed. But for the vast majority of people who suffer depression, it is not something that's voluntary or something that one can just 'snap out of' or 'stop being depressed.'"

It cannot be stressed enough that anyone can experience depression and this illness can strike at anytime for seemingly no reason at all. More importantly, being diagnosed with this illness is not an indictment of you; there are genetic and physiological components to the disease which do not conform to your current life situation.

Myth # 7 - There is no treatment for depression:-

The good news is there is help. Counseling and psychiatric intervention has consistently been effective in treating depression. According to the website depression and bipolar support alliance up to 80 percent of individuals treated for depression with psychotherapy and medication show improvement in symptoms. Additional protective factors against depression include becoming more involved in a church or social organization, improving sleeping and eating patterns, increased physical activity and talking with a mentor, community leader, or loved one.

By : Bill Johnson II

*He is a Psychologist & Author of:

"Intimate Partner Violence: A Culturally Competent Model for Treatment and Training."

Protein is most likely not a foreign term to you. We hear about it a lot. It is one of three macronutrients (along with carbohydrates and fat) that are the basic and essential components of every diet. Eating enough of the right protein is very important to your health. It keeps you satisfied for longer, boosts your metabolism, helps stabilize blood sugar and can help prevent mood swings. It is really important that you eat protein at every meal because it will keep you from struggling with hunger and a lack of energy. Plus, protein is essential post-workout because it helps repair, maintain and build muscle, especially after a workout when you have been effectively breaking the muscle down.

It's best to choose lean protein like fish, turkey, chicken, egg whites and lean beef. They should be grilled, steamed, broiled, baked or poached, not fried or breaded. Cheese can be a tricky source of protein, since a bit of cheese as big as your thumb can have about 100 calories and who's ever stopped at a piece as big as your thumb? Not easy. I wouldn't worry about some shaved cheese on a salad, but skip those big old bricks of aged cheddar! In general, your protein at lunch and dinner should be about the size of an iPhone5 (or up to two for men). For breakfast, choose protein-rich options like Greek yogurt, eggs or egg whites and smoothies made with protein powder. Looking for a great protein powder option? The shelves at your local health store are overwhelming, so to help you cut through the clutter, you can find some of my top recommendations here.

Whether you are trying to lose weight or just stay healthy, it's helpful to have some tools in your arsenal for those days you fall off track. One of those tools I like to use is the "Protein Recovery Day." It's a super-effective, uncomplicated tool that will help you reset your eating patterns. My clients especially like to use it after a trip or a vacation where they've overindulged. A Protein Recovery Day is just what it sounds like: a day where you eat primarily protein. For example, breakfast might be 2 eggs, any style, or a 4 to 6-egg-white vegetable omelet. Lunch could be grilled chicken, fish or any protein over greens with a very, very light dressing. Dinner would be the same as lunch, plus perhaps some steamed veggies. These meals are filling and readily available anywhere. A Protein Recovery Day will get you back on your healthy track in no time.

Another great tool for your arsenal is a list full of options of protein-packed products and snacks. Be prepared when you need a boost of protein any time of day by consulting this guide filled with nutritionally sound, better-for-you products that pack a protein punch, many of which are great on-the-go.

No matter your diet and exercise routine, protein is key to staying on the healthy track!

By: Heather Bauer

Nutritionist & Author

Visit her at : Bestowed.com

&

Follow her on : https://twitter.com/heatherbauer_rd

Not all of us are naturally strong. Some have anxiety or are insecure, which easily puts cracks in your armor. So, how do you toughen up to gain the utmost confidence? Here are seven ways to mentally toughen you up!

1. They take control:-

There are two types of people in the world: Those who believe in fate, and those who believe they have control over things. According to Inc, you should be the latter; stop worrying about things that happen to you and start making things happen for you.

2. They’re flexible:-

Life doesn’t always go as planned. So, it’s better to be able to pivot when you need to! According to Forbes, being flexible means you’re open to the unexpected and won’t crumble when something inevitably changes.

3. They learn from their mistakes:-

You can either choose to crumble from your mistakes, or make them tools for your future. Look at those slip ups as training and refrain from letting them define you. According to Inc, looking at these moments as training will toughen you up.

4. They create specific goals -- then conquer them:-

Sometimes, you’re mentally all over the places, because you have no direction. What are you doing? Why? When do you want to accomplish this? A Harvard study found that students who set goals tend to earn twice as much as those who had no goals. So, write down that goal, then reap the benefits.

5. They look for acceptance from themselves, not others:-

Most of us want other people to like us, but strength comes from within. Ironically, many people don’t like you until you stop caring whether or not others like you. According toInc, that kind of strength is admirable, and your relationships become happier once you adopt that mindset.

6. They keep their stress in check:-

Find out what helps you lower your stress level. Perhaps it’s tea, maybe it’s exercising, maybe it’s just setting aside alone time. But a study from New York University found that stress makes it harder for people to control their emotions. Want to lower your risk of bursting into tears at work? Get rid of that stress.

7. They let the little things roll off their back:-

Stop sweating the small stuff. According to Inc, your mental strength is a finite supply. So, don’t wear yourself down. Although you should accept that you have control over your life, don’t turn into a control freak.

By : Nicole Weaver

Waitress Kayla Lane, right, picked up the tab for regular customers Shaun and Debbie Riddle, after finding out that the couple lost their 9-week-old baby....

A couple grieving the loss of their 9-week-old daughter got an unexpected surprise when the waitress serving them picked up their tab.

Debbie Davis Riddle and her husband, Shaun Riddle, are regulars at the West Side Café in Fort Worth, Texas. The last time they were at the restaurant, the couple brought with them their newborn daughter, Glory. “They were in the back room and I had to go see her and congratulate them on their baby,” Kayla Lane, a waitress at West Side Café, tells Yahoo Parenting.

When they arrived at the restaurant on Thursday, Lane noticed Glory wasn’t with them. “I said, ‘Didn’t y’all have a baby with you last time?’ And they looked at each other and were quiet, and then Shaun looked at me and said, ‘She passed away four weeks ago,’” Lane says. “I didn’t know what to say. I just said, ‘Oh my gosh, I am so sorry and I know you are hearing “sorry” so much that it’s just another word, but I really am terribly sorry.’ There’s nothing anyone can say to make that better, especially someone like me who has never had a child or lost a child. So I just served them with the best service I could.”

But that’s not all Lane did — at the end of the meal, she decided to cover the couple’s tab. Instead of giving them a bill, she gave them a note that read: “Your ticket has been paid for. We are terribly sorry for your loss. God bless. —The West Side.”

That evening, Debbie Riddle shared a photo of the bill on her Facebook page, with a note. “We eat at West Side Café on Camp Bowie in Fort Worth quite a lot and last month sometime we took our new baby, Glory. Well, we just went there this afternoon and our waitress Kayla remembered us and asked where our baby was. Sadly, we had to tell her baby Glory passed away and is with God now. She felt so horrible for asking but she was so sweet,” she wrote. “When it was time for us to pay our bill, Kayla brings over our receipt. She didn’t even want us to tip her because she said the company took care of her tip as well. We hear so much negativity on the news and so that is why I felt led to share this story in hope that Kayla and this restaurant will get some good recognition.”

 The post received more than 14,000 likes and more than 9,000 shares.

Lane says that she didn’t want any recognition for picking up the tab, which is why she said the restaurant covered it. She was outed to the local CBS news by a manager, who confirmed that Lane paid for the couple’s meal herself. It’s a gesture she has performed before — usually for military service members, police officers, or firefighters, she says. “Normally I pick up the check for people who are underappreciated,” she says. “Knowing that I can do some small thing — it might just be a $15 meal, but to them it’s ‘Oh my gosh, someone paid for my meal.’ I feel like I am putting it out there that society is still OK, the world is OK, there are still plenty of good people out there.”

The 21-year-old waitress, who has worked at the West Side Café for four years, says she wanted to cover the Riddles’ check because she admired their strength. “I wanted them to know that even people who don’t know them feel for them and support them,” she says. “I didn’t do it because I felt guilty for bringing it up or even because I felt bad for them. I did it because it was amazing to see their strength through it all — they still prayed before their meal and everything.”

After they realized their check had been paid for, Lane says the couple shared stories and pictures of their daughter — who, at 9 weeks old, never woke up from a nap for reasons that are still unknown, according to CBS. “They are amazing people,” Lane says.

Shaun Riddle says he and his wife were especially moved by the gesture because they consider themselves people of service. “We love to serve others, and this reminded us that there are many other servants in the world, and that the word ‘servant’ is a good thing,” Riddle tells Yahoo Parenting. “We want many to know that love, service, kindness, selflessness, and the love of God is alive and well. It’s not going anywhere.”

Lane says she doesn’t know why this small gesture has gotten so much attention. “This isn’t the first time I’ve done this, and all the servers at the West Side have,” she says. “We take care of our customers.”

According to commenters on Riddle’s Facebook post, the restaurant’s customers agree. “West Side Café earned my undying support a few years ago because of the way they treated my father-in-law,” wrote Brandon Jones. “He was a pretty regular customer. Not matter how busy they were, they wouldn’t rush him out to clear the table. They took the time to get to know him. They were always kind. When he passed, they even went to his funeral.” And Cassy Tatarian Kavanaugh said, “I’m so sorry for your loss. My bill was also paid for by the owner at West Side Café once. I was a really young mother and my baby was crying so I took him to the waiting area so that we didn’t disturb anyone else. I guess the owner noticed that I didn’t get to enjoy my meal and paid for our entire table.”

But Lane says that she and the restaurant aren’t doing anything out of the ordinary. As she says, “It’s what you’re supposed to do.”

Instead of delivering the Riddles a bill, Lane brought them this note, assuring them their meal was paid for....

By : Rachel Bertsche

After coming from a set down in four of her six matches to get to the final, Serena Williams survived another three-setter against Lucie Safarova for her 20th Grand Slam title....

PARIS, France - After surviving her toughest ever path to a Grand Slam final - four times in six matches she had to fight back from a set down, even coming within three points of defeat in one of those matches - Serena Williams survived another three-setter against giant-killer Lucie Safarova to win her third Grand Slam title in a row, and the milestone 20th Grand Slam title of her career

Safarova was having the tournament of her life, powering into her first Grand Slam final without even dropping a set, taking out a pair of former champions - Maria Sharapova and Ana Ivanovic - en route.

Meanwhile, Williams was having the fight of her life time and time again en route to the final, having to rally from a set down four times in six matches, her closest call coming in the fourth round as she was three points from losing against inspired WTA Rising Star Sloane Stephens serving at 1-6, 4-5, 0-15.

And she wasn't out of the woods yet. It looked like it was going to be an easier day at the office for a while - after just over an hour on the court Williams found herself up a set and a double break at 6-3, 4-1, even going up 40-15 in that game - double game point for a seemingly unstoppable 6-3, 5-1 lead.

The match turned in a big way from there. Safarova dug out of that double game point and ended up winning five of the next seven games to push the second set to a tie-break, and after she raced through that tie-break, she raced out to an early 2-0 lead in the third set - Williams was in real danger.

But like she's done so many times in her illustrious career there was one last fightback left, and the No.1-seeded Williams won six games in a row to edge the No.13-seeded Safarova, 6-3, 6-7(2), 6-2.

An elated Williams spoke to the Court Philippe Chatrier crowd afterwards - in French.

"It got really complicated today," Williams said. "I was getting a little bit nervous, and Lucie was just playing great. She was a magificent opponent. She was playing very aggressive and she had no fear.

"To win my 20th Grand Slam title at Roland Garros is very special for me because I haven't always had the most success here. I want to thank all of the fans - it's just a dream that I've won this title."

And when asked to say a few words to her fans at home in English? "Everyone watching back home, thank you for all the support. This is just a dream for me. I love you, I love you, I love you - thank you!"

Williams is the third player in tennis history, male or female, to win 20 majors, after Margaret Court (24) and Steffi Graf (22).  And she's the first player to win the Australian-French Open double since 2001 (Jennifer Capriati).

Source:- WTA Tennis

These 10 exercises, recommended by fitness expert and celebrity trainer Amy Dixon, will hit every single muscle in your body and slash fat – without any equipment.

Bicycle Crunch

Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They have also have been proven to activate more muscle fibers in the rectus abdominus and obliques than a standard crunch.

Frog Jumps

This exercise adds an element of power in the lower body that will get your heart rate up for a cardiovascular benefit and define the muscles in your lower body.

Start in an athletic squat position and push off of your heels and jump up, land and immediately sink back down into a squat position and jump again.

Burpee

The great thing about burpees is that they combine cardio and strength into one exercise.

A burpee is a complex, total-body exercise that will work your upper and lower body at the same time with a strong focus on the core. For an added cardio punch, add a tuck jump into the mix before the squat.

Side Lunge

Most people only exercise in two planes: up and down or forward and back. That’s what makes side lunges so effective – they train you laterally.

This lunge variation is a great addition to any conditioning plan because it will challenge your muscle fibers, tendons and ligaments in a different movement pattern. To make this exercise more challenging, add a side leg lift to the equation and feel your core kick in, too.

Single-Leg Squat

This is one of the best exercises for you quads, hamstrings, glutes and core, and it’s one of the most challenging balancing exercises.

Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.

Lunge

Start with your feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your back knee is not touching the floor. Then, to complete the exercise, push off your front right foot while straightening your left leg. Keep your right foot off of the floor and balance with your right thigh parallel to the floor.

Push-Up

This is one of the best upper body exercises because it works everything – your chest, your back, your arms and even your abs!

Make sure your shoulders line up with your wrists and you tuck your elbows in toward your side (so don’t flare your elbows out wide). Try to get your chest and hips as close to the floor as possible without touching.

Tuck Jump

The tuck jump is an extremely powerful and fun exercise that will help you strengthen your entire body including your heart.

It is also a wonderful way to improve your agility, power and increase your ability to jump higher.

Plie Squat

For this lower-body blaster, start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position.

Lying Hip Raise

The lying hip raise (also called a bridge) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs.

For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg up the sky.

By: Susy Sedano

The original article “20 of the Best Bodyweight Exercises“ appeared on LIVESTRONG.COM.

Donkey Kicks:-

The donkey kick is an excellent glutes and hamstring activator and a great finishing exercise (though it can be done any time during a workout).

HOW TO DO THEM:  Come onto all fours with your toes curled under and feet flexed. Line up your knees directly under your hips and your shoulders directly over your wrists. Keep the legs about hip-distance apart. Activate all of the muscles in your trunk, and while keeping the 90-degree bend in the right leg, slowly kick the right heel back and up toward the ceiling, foot flexed.  Lift the leg as high as you can go without arching your lower back or hunching your shoulders. Keep your abdominals strong to hold your hips steady throughout. Don’t allow the grounded leg or thigh to lean away from the lifted leg. Return the right knee to the mat and repeat for 10 to 30 reps on each side.

Pretzel:-

The pretzel is one of those subtle exercises that offers solid engagement in one of those hard-to-reach areas: the outer glutes. Pay attention to form to ensure the outer glutes are activating properly and adjust your feet and legs to fit your range of flexibility.

HOW TO DO IT:  Sit on the floor or mat with your left leg bent back behind you and your heel reaching toward the left glute. Your right leg should be bent in the same direction with the heel touching the top of the left quad. With your chest and arms squared over your right leg, keep both sit bones grounded to the floor. Gently lift the left knee off the ground, keeping your left foot down on the ground. Return the knee back to ground. Repeat for 30 reps before switching sides.

Pistol Squats:-

The appropriate prop can make challenging pistol squats accessible to just about anyone. They’ll work the quads, glutes and calves and are sure to provide noticeable results.

HOW TO DO THEM:  Holding a rope, TRX attachment or other prop without elasticity as an anchor, stand on one leg. Extend the opposite leg out in front of you as high up as you can comfortably manage. Contract the abdominal muscles, roll the shoulders down and back and come down into a single-leg squat. Keep the bent knee directly over the ankle.  As you lower, keep your free leg from touching the floor so that when your glutes touch the floor (or come close), your free leg is hovering parallel just a couple of inches above the floor. Slowly rise up, driving through the heel of the bent leg, keeping the knee and shin from coming too far forward. Repeat for 10 to 15 reps on each side and feel the burn.

Stance Jacks:-

The process of moving from a standing position to a twisted crouched position not only works your glutes, it engages your oblique muscles.

HOW TO DO THEM: Start standing with your legs together and hands at your sides. Engage your core and jump your feet out to the sides. At the same time, crouch down into a twisted squat and touch the right hand down to the floor near your left foot. Jump back up to an upright stance and repeat, switching hands and sides. Do 10 to 20 reps.

Speed Skaters:-

This exercise is another excellent exercise for engaging multiple muscle groups. It works the glutes, arms, outer thighs and obliques. Plus, it’ll get your heart rate up

HOW TO DO THEM:  Stand on one end of a mat and jump the left foot out wide to the left as you swing the right foot back behind the grounded leg. At the same time, swing your arms so they are opposite to the feet. So if your left foot is grounded, your right arm swings forward toward that foot, and vice versa. Do 10 to 20 reps.

Pelvic Tilt:-

Pelvic tilts are an excellent exercise for firming the tush as well as waking up the pelvic floor muscles. They may also help prevent prolapse in women as they age. But this isn’t a rapid-fire pelvic tilt. In order to engage and strengthen your glutes, you’ll need to make this move much more subtle to avoid firing up the quads and hip flexors.

HOW TO DO IT:  Start lying on your back and come into a low bridge with the glutes and lower back off the floor (your upper back remains on the floor) with feet hip-width apart. Slowly tilt your pelvis so that your tailbone tilts up to the ceiling without allowing the lower back to come down to the floor. Return to a neutral pelvis and repeat for 10 to 30 reps.

Barbell Hip Raises:-

You’ll need a workout bench or step and a barbell with weight plates ranging from 15 to 25 pounds each (depending on your ability). Barbell hip raises isolate the glutes and engage the entire leg. And because of the position of the barbell, you’ll feel this in your abdominals, too.

HOW TO DO THEM:  With the area just beneath your shoulder blades propped up on the bench, hold the barbell across the top of your hips (feel free to use a towel to pad the hip bones). With an overhand grip on the barbell, start with your tush hovering an inch off the floor. Engage your core and drive through the heels to lift your hips to just above knee height (if possible). Then slowly lower the glutes back to their hovering position and repeat. Do 10 to 30 reps depending on your ability.

Diamond Jumps:-

Named for the diamond shape both your arms and legs make during this exercise, this glutes workout will also open your hips.

HOW TO DO THEM:  Start with feet shoulder-distance apart and your arms by your sides. Engage your core (it may not come naturally in this move, but it’s vital to preventing injury), then swing your arms up into air as you jump straight up. Your palms should face each other overhead, and your arms should be bent at the elbows with fingertips touching (diamond shape).   Your knees are turned outward and bent with the soles of your feet touching to make the diamond shape with your legs. Land with feet facing forward at hip width and repeat. Do about 10 to 30 reps and you’ll definitely feel it in your muscles and glutes.

Dumbbell Sumo Squats:-

Dumbbell sumo squats are basically a modified goblet squat. Rather than one large dumbbell held at the center of your chest as with goblet squats, you’ll use two dumbbells (one in each hand). These tone and shape your glutes, and they’ll work your quads and hamstrings too.

HOW TO DO THEM: Stand with your feet slightly turned out and about two to three feet apart. Hold the dumbbells at one end with each hand so they dangle. Engage your core and slowly squat down, taking your seat as low as you can without shifting your weight forward. Keep the weight focused in the heels of your feet. Come all the way down until the ends of the dumbbells tap the ground, then drive through your heels to return to standing. Repeat 10 to 20 times.

Fire Hydrant:-

The fire hydrant is a fantastic abduction exercise that activates the outer glutes and hamstrings. It also opens up the hips and stretches out the inner thighs.

HOW TO DO IT:  Come onto all fours with your knees directly under your hips and your shoulders directly over your wrists. Keep the legs about hip-distance apart. Activate all of the muscles in your trunk and while keeping the 90-degree bend in the right leg, slowly lift and open that bent leg up to the side and out. Keep the angle of the leg consistent throughout and lift it until the leg is out to about hip height (or as high as you can go without leaning the opposite way). Keep your abdominals strong to hold your hips steady throughout.  Don’t hunch your shoulders, keep the neck long and the jaw away from either side of the shoulders. Keep the grounded leg vertical at all times and further engage your abdominals to help keep it in position. Repeat for 10 to 30 reps on each leg.

By: Lisa Jey Davis

*(The original article: “17 Exercises to Shape and Tone Your Booty“ appeared on LIVESTRONG.COM)*

PARIS, France - Roland Garros is the stage for some of the best tennis fashions of the year, with WTA stars turning heads with bold, pioneering and confident statements - and this year will be no different, with former World No.1 Ana Ivanovic set to dazzle in the adidas Roland Garros Y-3 Collection.

Together with adidas we created something that did not exist before and completely projected the future," said Yojhi Yamamoto, who helped create the collection. "My desire was, and is, to make sportswear elegant and chic. adidas is a very personal inspiration to me - it enriches my creative life."

The summer flower print was painted by hand in Japan for the main Y-3 collection in Spring Summer 2015. Yamamoto's spirit and love for Paris, the history of Roland Garros and the functional sporting expertise of adidas all fit together to make this the right project to introduce Y-3 to the tennis court.

And Ivanovic embodies all the qualities of the adidas Y-3 Roland Garros Collection: she's bold, with one of the biggest forehands on the tour and an incredible fighting spirit; pioneering, as the first player representing Serbia to win a Grand Slam title and reach No.1 in the world; and confident, especially at Roland Garros, where she captured that first Grand Slam title in 2008 and subsequently rose to No.1.

Source:- WTA Tennis

(Photo by : travelstrong.net)

Here are the ten  different ways to do a bicep curl.  Incorporate these into your arm workouts; don’t be surprised if you feel a new type of soreness the next day.

1. Concentration Curls

Because it takes a lot of moving parts out of the equation, the concentration curl is one of the best moves to isolate the biceps muscle.

While sitting on a bench with your feet firmly on the floor, place the back of your left upper arm on the inside of your thigh. Keep your arm on your thigh throughout. Put your right hand on the right knee for stability. Do your curls on the left side, then repeat on the right side.

2. Preacher Curls

Similar to concentration curls, preacher curls eliminate any momentum you can gain by swinging or twisting and puts the focus directly on your biceps. You’ll get a great stretch at the bottom of the exercise, too.

Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip (palms facing upwards). Slowly curl the bar up to the top and bring it a few inches from your chin. Return the weight back down with a slow and controlled tempo to the starting position, allowing some resistance (negative) on the way back down. Repeat the movement for the desired number of repetitions.

3. Hammer Curls

Hammer curls are a great way to strengthen your biceps and forearms while targeting the “outer head” of the biceps. As you lower your arms, the dumbbell and wrist look like a hammer, thus the name. (The more you know, right?)

Hold a set of dumbbells with a neutral grip so your palms are facing each other. Curl the dumbbells while keeping your palms facing each other.

4. Spider Curls

Spider curls are incredible for building huge biceps. For one, similar to the preacher curl, you have to rest your triceps on a pad to prevent yourself from using momentum or swinging your body. Second, because of the starting position, you have to fight more gravity which gets you serious intensity.

Use the preacher curl machine backwards so that your triceps are resting on the straight-up-and-down side. Start with your arms hanging straight down to the floor and curl.

5. Band Curls

Band-resisted exercises help you explode past sticking points. During the bicep curl, for example, you engage the biceps more toward the top half of the movement than the bottom-half. By using a band, you can better match the strength curve of the movement because the resistance will be easiest at the bottom (when the muscle is fully stretched) and get harder as you rise.

Grab the end of an exercise band with each hand holding the middle of the band under your feet. Perform your bicep curls.

6. Zottman Curl

This curl combines the conventional bicep curl and reverse curl for an awesome two-in-one movement. This way, you’ll target the biceps and brachialis with normal-style (wrists supinated) curls and also hammer your forearms with the reverse curl portion.

Stand with a dumbbell in each hand with palms facing forward. Curl the weights as you turn your wrists so that your palms face away at the top. Reverse the movement, returning to the starting position with your palms facing forward.

7. Cable Curl

At the beginning and end of a dumbbell or barbell curl, you move the weight about parallel to the floor and, thus, don’t fighting against gravity. Once you get into the middle range of the movement, you’re finally pulling against gravity. Because cables rely on a pulley system, however, you’ll get constant tension throughout the movement for consistent stimulus.

Attach a curl handle to the cable machine. Stand facing the machine and as close to the machine as you can. Start with your arms at your sides and curl to the top.

8. Plate Curl

A great way to develop strong, massive forearms is to strengthen how hard your fingers can pinch together. Train this grip by varying the way you hold your weights.

Instead of doing a bicep curl with a dumbbell, use a weight plate and grab it by its end. Do 5 – 6 sets of 4 – 8 reps; if you can do more, use a heavier plate.

9. TRX Bicep Curl

With bodyweight exercises, all you have to do is change the angles to make it harder. Move closer to the anchor point on the TRX bicep curl, for example, and you’ll instantly ramp up the intensity. They also lower your risk of an elbow or wrist injury from ugly technique or heavy machine work, and they break the monotony of the same boring exercises everyone else does.

Grab a TRX and face the anchor point. Lean away, keep your body straight, and pin your upper arms at your sides. Then, curl the TRX towards you. To make this harder, move your feet closer to the anchor point.

10. Fat Grip Bicep Curl

With a thicker handle, you have to squeeze much harder just to hold the same amount of weight, which boosts your neural drive and activate more musculature. Also, because it strengths your grip, it allows you to hold more weight during conventional bicep exercises.

Place a Fat Grip around the dumbbell handle and perform your bicep curls. (If you don’t have a Fat Grip, wrap a small towel around the handle).

Source:- Men's Fitness