Whats more stressful than taking care of your newborn? That baby weight youre still carrying, even months after your baby was born. The extra fat stored for birth and breastfeeding is very common and nearly half of women gain more than the recommended amount of weight during their pregnancies. This excess weight can increase your risk of being overweight, diabetes, heart diseases, and also pose a great risk of complications in future pregnancies.

But dont worry just yet. Here are some effective ways to lose those extra pounds quickly:

Breastfeed your child- Breastfeeding has enormous health benefits for both the mother and the child. Not only does it provide nutrition and immunity to the child but it also helps contract your uterus and return to its normal size quickly. Several studies have shown that breastfeeding supports the mothers weight loss. One study precisely reports that breastfeeding women lost about 3.7 pounds more than those who didnt, by six months after giving birth.

Keep track of your calories- Counting calories can help you keep an account of how much you are consuming and can helpensure that you are getting enough calories. You can do this by maintaining a food journal, using mobile apps, or by just taking pictures of your food to remind yourself of what you have eaten. Consuming an ideal amount of calories and practicing portion control can help get aid postpartum weight loss.

Load up on fiber- Consuming foods high in fiber can aid weight loss. Fiber not only makes you feel fuller for a long duration but also slows down digestion and reduces hunger. Fiber also aids digestion and helps reduce calorie intake.

Store healthy snacks at home- The kind of foods you have around you can influence your food choices. One study has shown that the homes of obese people tend to be stocked with unhealthy foods. Storing a lot of healthy foods like vegetables, fruits, and nuts alongside regular physical activity within the home might help you get rid of your postpartum weight quickly.

Say no to alcohol- Although consuming small amounts of alcohol like red wine has been reported to offer health benefits, it can be best to avoid it, especially while breastfeeding. Not only is alcohol harmful to your baby, but it also provides extra calories without nutrition. It can lead to excess fat storage, especially your belly fat and excessive weight gain.

postpartum weight loss Photo: Clker-Free-Vector-Images, PIxabay

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How To Get Rid Of Pregnancy Weight Quickly? - International Business Times

Feel like you've been working hard, eating well but all of a sudden the weight doesn't seem to be budging anymore? Here are seven expert tips to help you break through that weight loss plateau.

By Anya Truong-George

Our bodies are very good at adapting, so while during the first few weeks of change if you've suddenly introduced regular exercise and a healthier diet you likely saw weight drop easily off as your body adapted, however, once your body got used to the new normal, it started to get comfortable, resulting in a weight loss plateau.

So how do you get unstuck?

Here, Mandi shares her top seven tips to help you work through your plateau and it could be as simple as drinking more water.

The study also showed the body prioritises metabolising alcohol before any food you've consumed, "which means that until the alcohol has burned, no other food will be," Mandi explains.

Adding, "Because alcohol lowers your inhibitions and alters decision-making, we tend to overeat when drinking. All these things are working against your weight loss and contributing to your plateau."

Mandi suggests cutting back on your carb intake and instead loading up on fibre-rich veggies, making them around 75 to 80 per cent of your daily food intake.

Then, add in some protein, healthy fats such as coconut and olive oil and avocado, and round it out with smaller servings of grains like brown rice and quinoa.

As mentioned above, your body is incredibly adaptable and can quickly adjust to new forms of exercise or a new diet if you repeat it for long enough, so the trick is to change things up, in particular, your fitness routine.

Mandi suggests a combination of strength training and cardio to "maximise your time and optimise your fat burning and muscle building."

She says you want each workout to be just as challenging as the first workout was even as you become stronger.

While you may think you're keeping to your healthy eating regime, there may be a few extra spoonful's of things that slip through the cracks, Mandi says.

She suggests keeping a food journal of everything you eat, but most importantly, what you're thinking or how you're feeling at that moment.

"I have my clients write down what they were thinking or feeling when they went to reach for the chips or the chocolates," Mandi explains.

"It doesn't need to be a lot of writing, just a one-word feeling. The most typical answers I hear are: bored, stressed, frustrated, overwhelmed, sad, lonely, and felt obligated socially."

For example, going out to eat and everyone else is eating dessert, or that they felt obligated to prepare unhealthy food because of an obligation to family.

"Lack of sleep causes your body to release extra cortisol (stress hormone), and has been proven to slow your metabolism and leave you at an increased risk of obesity and metabolic syndrome," Mandi says.

In turn, a spike in cortisol signals to your body to conserve more energy in your waking hours therefore, your body will hang on to fat instead of using energy to burn it.

Mandi adds, "A lot of times we'll think we're hungry when actually we're sleepy. This is often the culprit in the evening."

Mandi says when working with clients she's found that as they stop snacking at night and stick to earlier bedtimes, weight loss naturally kicks back into action.

Not only does water help us feel fuller for longer, but it is also a natural weight loss aid, Mandi says.

"Additionally, your body is made up of 75 per cent water," explains Mandi.

"When you are even slightly dehydrated, your body will pull water from nonessential functions, like digestion, to utilise it for essential functions like lung, liver, heart and muscle function.

"So if you're dehydrated, you're not losing weight."

Just as a lack of sleep spikes your cortisol levels, so too does high stress, fast-paced lifestyles, which also affects your body's ability to respond to insulin, a hormone which helps keep your body's blood sugar levels from getting too low or too high, and uses sugar from carbohydrates (glucose) to use as energy or store for future use (as fat).

So, if you're stressed for long periods, your body will be more likely to hold onto fat, resulting in that weight loss plateau.

Cortisol also prohibits the release of oxytocin, explains Mandi, which is the feel-good hormone that helps us shift into the 'rest and digest' parasympathetic nervous system.

While there are plenty of tips to help you push through a plateau, Mandi stresses that "it's always important to remember that the best way to lose weight naturally and keep it off permanently is to inspire your body to shift metabolically by getting yourself very healthy through foods, activities, thoughts and lifestyle choices.

"Weight loss then becomes a natural result," Mandi says.

That's why it's always important to remember that as long as you're getting plenty of movement in and eating a fresh, balanced diet and getting plenty of sleep, you're likely already on track to a happier, healthier you.

The Ministry of Health recommends talking to your GP before undertaking any major changes to your diet.

Link:
7 healthy ways to break through a weight-loss plateau - Now To Love

Very few people snack right and this results in frustrating weight gain.

An important part of eating for fitness and/or fat loss is to keep your metabolism strong all day long with small, sensible meals and snacks. While it sounds simple to eat a little something every 2-3 hours throughout the day, when you choose the wrong food it actually does more damage than good.What are you eating for your snacks and small meals? This is super important!

If youre eating the wrong thing every 2-3 hours then its easy to gain weight quickly, rather than the result that you want which is to drop fat and clothes sizes.

Here are three smart snacking tips for you to keep you on track and burning fat all day long.

Smart Snacking Tip #1: Dont Snack on Sugar.

Sugar is a huge problem! Snack on sugar and you will gain weight. When it comes to snacks, this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.

WARNING: Many health foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice and trail mix often have added sugars and preservatives that you need to watch out for and avoid.

Instead of added sugars, your snacks should be a nice blend of protein, fiber and complex carbohydrates.

Smart Snacking Tip #2: Dont Eat Too Much.

What is the size of your snack? It needs to be petite in order to stoke your metabolism without adding too many calories.

A sneaky thing about packaged foods is that often it gives the nutritional facts for two or even 2.5 servings on a package that you will likely polish off.

If the servings are more than one, then youll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein.

Make sure that the numbers line up with your target nutrition sums.Always be aware of how many servings you are eating in a single sitting. Do the math if youre eating more than one serving be honest with yourself!

Smart Snacking Tip #3: Choose Natural and Homemade.

Yes, packaged snacks are convenient. But know that you will always see better results by eating whole foods found in nature, or snacks that youve made with real food ingredients.

Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard-boiled egg, a homemade fitness muffin, some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

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Share on PinterestKendrick James Farris at the weightlifting event at the Rio 2016 Olympic Games. Getty Images

Packed with record-setting athletes displaying cut physiques and explosive power, The Game Changers, a new documentary on Netflix, has a clear message: Vegan is best.

The film aims to make the case that a vegan diet isnt only the most advantageous diet for long-term health, but for an athletic edge as well.

From Olympic weightlifter Kendrick Farris and cycling champion Dotsie Bausch to top distance runner Scott Jurek and Arnold Schwarzenegger (a producer of the film), the documentary chronicles several professional athletes who attribute getting faster and stronger, and recovering from injury more quickly, to adopting a plant-based diet specifically vegan.

Vegans dont eat meat or products derived from animals, like eggs or milk.

While theres not much data to back a trend of professional athletes going vegan or vegetarian, Barbara Lewin, RDN, CSSD, LDN, a sports nutritionist who works with professional athletes, including Olympic athletes and members of the NHL and NBA, certainly sees her pro-athlete clients embracing a plant-based diet.

My clients see so many benefits to eating a plant-based diet that postseason, they dont go back to eating as an omnivore or a carnivore, Lewin noted.

Healthline asked that question to David C. Nieman, DrPH, FACSM, a professor of health and exercise science and director of the Human Performance Laboratory at Appalachian State University in North Carolina, where he studies athletes and diet.

Nieman is a vegetarian and marathon runner who sees many reasons someone would want to become vegan. Still, he had a clear answer: No.

The only possible way it [a vegan diet] may help some people is if theyre involved in a sport that takes more than an hour, Nieman stated.

And thats only if they were on a low carb, high fat diet and switched to a vegan diet, which would mean theyd be taking in more carbs. Those people would see improvement in endurance not sports skill, he said.

Studies on the correlation between performance and vegan, vegetarian, and meat-eating diets are rather limited.

One recent study published in the Journal of the International Society of Sports Nutrition tracked the maximum exercise capacity of 76 recreational runners, 18 to 35 years old, for 6 months. Of the group, 26 followed a diet that included meat and plants, 26 ate a vegetarian diet, and 24 ate a vegan diet.

The results suggest that there are no differences in exercise capacity between vegan, lacto-ovo-vegetarians and omnivorous recreational runners, the studys authors wrote.

The bottom line: All kinds of diets are compatible with performance, Nieman said.

Thats if you make healthy choices compatible with whatever diet you want to follow.

Lewin agrees that any diet needs to include wise choices if youre eating for health or performance.

If youre living on crackers, vegan cheese, and other processed foods, its not a good choice. For a vegan diet to be healthy and to work for the elite athlete, it has to have a strong foundation in vegetables and fruits, legumes, whole grains, nuts, and seeds, she told Healthline.

The Game Changers shares stories of both long-term health on a vegan diet and immediate improvements in performance. Bouncing back quickly between workouts is also important for professional athletes and many more casual athletes too.

According to Nieman, youve got to look at nutritions effect on three areas to get an overall sense of how diets affect athletes: long-term, acute, and post-workout recovery.

Long-term health is important for athletes. Plant-based dietary choices are at the heart of all healthy eating patterns, Nieman explained, whether your diet of choice be vegetarian, Mediterranean, or DASH, for example.

The 3-day period before a sports event matters a lot. Athletes should eat a high carb diet, with most carbs coming from grains and dried fruit.

What you eat every day counts towards your health and overall performance. However, the pre-workout or prerace meal is extremely important, Lewin said.

A high fat meal can leave you feeling sluggish and is not a good fuel for the muscles, whereas a meal with the right balance of carbohydrate and protein will digest efficiently and provide good energy, she said.

Finally, Nieman points to an area of study called metabolic recovery, or bouncing back to normal after a race or workout.

This area of study has discovered what you eat can improve your return to homeostasis. The simplest snack? Fruit. Niemans research has found bananas, pears, and blueberries all support your bodys recovery after exercise.

Fans of the vegan diet claim that if you eat vegan, its easier to bounce back between workouts with plant protein since its less inflammatory.

Nieman, whos currently studying athletic recovery after 90 minutes of hard exercise when someone eats pea vs. whey (dairy) protein post-workout, strongly disagrees.

Its nonsense that plant protein will help you recover any differently, he said.

But Lewin believes the anti-inflammatory effect of plant foods help with recovery.

With higher levels of exercise intensity you produce more free radicals and byproducts that can cause inflammation in the body. A vegan, plant-based diet rich in antioxidants can have an enormous impact on reducing inflammation, she said.

Lewin and Nieman agree on one point, though: Its not at all necessary to consume animal products to excel in pro sports.

Whether youre biking or training for a Tough Mudder, weekend warriors can experiment with vegan meals thatll fuel your body.

The prerace meal needs to be high in carbohydrate, low in fat and fiber (which both slow down the digestive process), and can contain moderate amounts of protein, according to Lewin.

Try:

A game-changing takeaway from the film? Its not at all necessary to consume animal products to excel in pro sports.

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Elite Athletes Are Going Vegan. Will It Help You? - Healthline

Its time to swap your morning cuppa with a glass of honey lemon water. Besides giving a morning energy boost, the drink aids in digestion by improving stomach acidity and peristalsis. The vitamin C in lemon improves immunity, detoxes the liver, and helps burn body fat, while honey nourishes the good gut bacteria, aids wound-healing, and cures sore throat. This combination also fights acne and keeps the skin youthful.

Benefits Of Drinking Honey Lemon Water:

How many times have you been advised to take warm water with lemon and honey on an empty stomach first thing in the morning to reduce weight? Of all the effective weight loss tips floating about the Internet, this is the most-quoted one. Anyone who has ever tried to lose weight has tried honey lemon water. Does honey lemon water help lose weight? Why is it being suggested as the best drink to be had first thing in the morning?

Lemon has citric acid and is rich in vitamin C giving it medicinal properties. It is an antioxidant which fights harmful free radicals in the body and reduces inflammation. Honey, on the other hand, is a natural sweetener and has antibacterial, antiseptic, and some antioxidant properties.Both lemon and honey are health foods and a combination of these two cannot disappoint.

Choose darker honey for better antioxidative properties.

If anecdotes are anything to go by, the weight-loss properties of honey and lemon in water is an exaggeration. What it actually does is burn fat, which is not the same thing as losing weight. The drink, however, has a plethora of health benefits. Heres a look at the benefits of drinking honey lemon water.

It gives instant energy that will sustain you for a long time. Honey is an energy food, composed mainly of simple sugars like fructose and glucose, which burn to provide 64 Calories per tablespoon. During digestion, the principal carbohydrates, fructose, and glucose are quickly transported into the blood and can be utilized for energy requirements of the day.Also, lemons have the ability to kickstart your metabolism. The citric acid in lemons yield citrate salts, which are part of the citric acid cycle a chain of reactions importantfor energy metabolism.

How does honey lemon water aid fat burning? It seems to be entirely the doing of vitamin C in lemon. Nutrition researchers at Arizona State University have found that the amount of vitamin C in the blood stream is directly related to fat burning both during exercise and at rest.Research has also shown a lemon detox diet that comprises lemon juice mixed with organic maple and palm syrups is effective in burning fat.But do note that a lemon detox diet is essentially a very low-calorie diet. Since its not feasible to survive on such low calories, keep your calories constant but get some exercise after you drink your regular glass of honey lemon water.

If you suffer from urinary tract infections frequently, have honey lemon water.

Do you know why so many detox diets have lemon playing the lead role? Lemons are rich in vitamin C which is an antioxidant that helps manufacture glutathione. Now, glutathione is a natural antioxidant in the body which helps neutralize toxins and aids the liver in detoxification.Plus, honey lemon water serves as a diuretic, which means you can get rid of toxins faster through urine.

Citrus fruits like lemon are antioxidants, thanks to the vitamin C and flavonoids that help digestion and assimilation of food into the body.

The ascorbic and citric acids in lemon stimulate gastric acid production to aid digestion.Honey, on the other hand, prevents and treats gastrointestinal disorders such as peptic ulcer, gastritis, and gastroenteritis. It also has a prebiotic effect on the gut that is it nurtures the good gut bacteria.

Both lemon and honey when mixed with water can actually increase peristalsis (contractions to help food move) in the gastrointestinal tract and help relieve constipation. It is a popular home remedy and user reviews suggest it really works!

Theres nothing in honey lemon water that cannot give you a clean, young, and acne-free skin.Like we said before, honey lemon water helps flush out toxins and nourishes your gut. A good gut directly leads to good skin.Plus lemon juice has a proven antibacterial effect onPropionibacterium acnes.

Drinking honey lemon water is effective in preventing acne. If you have an acne outbreak, you can also apply honey lemon directly.

The vitamin C in lemons ensures that enough collagen is produced to keep your skin tight and free from wrinkles. It also fights free radicals that leave age spots on the skin. Honey, on the other hand, is an antimicrobial agent. It is also known for locking in moisture and healing wounds; which is why it is such a common ingredient in cosmetics.The honey lemon combination when applied topically on the skin has the same effect as drinking it.

The honey lemon combination is especially wonderful in taking care of a throat infection. Honey has wound-healing properties and can soothe a sore throat.We have already mentioned the antibacterial properties of lemon. In combination with honey, lemon works like magic against infections. Heat your drinking water to a temperature that you can drink without burning your throat. Mix a teaspoon of honey. Now add the juice of half a lemon and drink up immediately.

If you fall ill frequently, honey lemon water is the best drink to start your day with. Citrus fruits like lemon are rich in vitamin C and phytonutrients like saponins, alkaloids, and flavonoids that promote health and strengthen the immune system.

In the long run, however, regular intake of honey lemon water can keep many diseases at bay. As you know, lemon is rich in vitamin C, flavonoids, beta carotene, limonoids, folic acid, and dietary fiber which make them potent against diseases like cataract, cardiovascular disease, hypertension, and even cancer.

How To Make Honey Lemon Water

Considering the many good health benefits of the drink, it would do you the world of good if you make drinking honey lemon water a habit. How does one make the drink?

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

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7 Benefits Of Drinking Honey Lemon Water: To Health! - Version Weekly

Quick Facts:

Is it good to do 100 jumping jacks a day?

Depending on your current weight, you can burn anywhere between 100-200 calories solely by doing jumping jacks. One of the benefits of jumping jacks is they are low-intensity exercises that do not put too much pressure on the knees.

In order to shed pounds, calorie-killing cardio exercises like jumping jacks are required to burn fat calories. It is commonly used as a warm-up activity, cardio exercise or as a HIIT circuit. Adding jumping jacks adds a burst of cardio within a regular strength training routine and can ultimately create a change for the body.

How many calories do you burn doing 50 jumping jacks?

100 calories at least! Doing jumping jacks for 10 minutes can burn a whopping 100 calories! But like all of these exercises, dont expect to do it non-stop and long enough to blast through that many calories all at once in one go!

Is jumping jacks better than running?

Running burns more calories than jumping jacks. But for a 150-pound person, doing vigorous jumping jacks burns roughly 549 calories per hour. This is comparable to running at 5 miles per hour, which also burns 576 calories per hour.

Do jumping jacks help lose thigh fat?

The jumping jacks exercise not only helps in losing your thigh fat but also strengthens your legs, arms, and core. Also, it is one of the best exercises to keep your heart and lungs healthy as it stimulates the heart muscles to raise your heart rate thereby burning calories.

Are Jumping Jacks a good warm up?

Jumping Jacks are widely used as a warm up exercise in many routines because it

strengthens your legs, arms, and core. They also increase your body temperature and aerobic capacity. Which is a big reason for why jumping jacks are usually done as part of warming up exercises or cardio routines.

Since Jumping jacks are body weight exercises, they are great for the health of your bones. They even help in making bones stronger and make them denser. They help in preventing in loss of bone mass and improve strength of bones in people who are at risks of osteoporosis.

With each jumping motion, our bones bend slightly and the action forces new cells to develop. And its through this process of cell creation that bones are offered additional support and strengthening, then leading to increased bone mass. This may sound a bit dramatic, but you dont need a lot to create these microfractures.

Jumping jacks gets your heart pumping and your blood flowing, which is essential to good circulation and improved blood pressure. If youre a beginner to this exercise, make sure to take it slow and modify. Theres no need to rush, youll get there eventually.

Jumping jacks elevate heart rate quickly. This is important. Sometimes when you have taken a gap from exercising, the heart rate can indicate if you are exercising correctly or pushing too much. Exercises which boost your heart rate are good from doing high-intensity or low-intensity exercises. Thus, jumping jacks can help in moving your heart rate in the optimal zone.

Aerobic exercises like jumping jacks should be included in your fitness routine every week. The World Health Organization suggests that at least 150 minutes of aerobic physical activity of moderate intensity is good for cardiovascular health. Aerobic exercises help in reducing blood pressure and lipid levels. They also help in reducing stress and anxiety.

Endorphins are little clusters of happy hormone and Jumping Jacks will help you to

bring on happiness!

Endorphins are part of the bodys response to certain stimuli. Exercise, specifically that of a cardiovascular nature, stimulates the central nervous system in such a way that endorphins are produced and released into the body.

Endorphins can be referred to as the bodys natural pain killer, as their primary purpose is to reduce our perception of pain and control emotion.

If youre new to working out, you may get tired easily dont let this discourage you. If you stick at it and remain patient, youll start building stamina and be able to withstand physical activity for longer periods of time. Apart from making you more endurant when it comes to exercise, stamina will also help you combat fatigue and fight disease. Daily activities like climbing stairs will become so much easier.

Jumping jacks are a type of aerobic exercise. In addition to helping with obesity, strong bones and heart disease, aerobic exercise helps reduce the risk of numerous health conditions such as high blood pressure, type 2 diabetes, stroke and even some forms of cancer.

Studies show that regular physical activity can help reduce the development of disease, such as colon cancer, but nearly 40 percent. There is plenty of evidence showing how regular physical activity is a great preventive measure of many chronic diseases. In fact, studies suggest that is is directly related to the reduced risk of an early death.

One of the often-overlooked benefits of Jumping Jacks is the way in which they demand a certain level of coordination and motor skills to be able to perform them well. As you perform this exercise, it requires you to move the body simultaneously and move between different positions, fast.

As we all know too well, practicing is the best way to master anything. So, if you feel like you could be doing better in the coordination department, simply start throwing some into your daily or weekly routine.

Theres nothing more convenient than an exercise that can be done anytime, anywhere, with no equipment. Finally, you have zero excuses!

All you need to perform the jumping jack is your body. Thats why its SO perfect for home gyms, outdoor workouts like near a corniche, or the beach or a quick energy boost next to your desk at work.

They are full body workout. Jumping jacks increases your body temperature and aerobic capacity. Which is a big reason for why jumping jacks are usually done as part of warming up exercises or cardio routines. Full body workouts help in weight loss as well as toning your body.

Due to the high energy nature and full body movement required to perform Jumping Jacks, your muscles are targeted from head to toe, especially the most important muscle of all your heart! They are great for toning your body all over and have the added benefit of increasing your cardiovascular fitness at the same time!

Due to the high intensity nature of Jumping Jacks, the level of aerobic activity required to perform them is significant. It only takes a few of them to get your heart racing!

An elevated heart rate is your first step to burning calories. A prolonged elevated heart rate, the second step!

Thus, Jumping Jacks can easily be done on their own, or scattered throughout your workout to keep your overall heart rate high throughout and invite maximum calorie burn.

Jumping jacks help in building muscle strength. Especially for the muscles which are engaged in doing jumping jacks, like the calves, core muscles, abs, lower back muscles, shoulder abductors and hip abductors. This is the reason for why many high-intensity interval routines include jumping jacks.

Its crucial for health to get the proper amount of exercise every week. When jumping jacks increase your heart rate the body starts to warm up and enter calorie-burning mode. By creating a negative energy balance and expending more calories than we consume, our bodies are able to shed extra pounds.

For weight loss, some regular cardio exercises like HIIT which include jumping jacks, when paired with a healthy meal plan like the Keto Diet for example, is the best way to achieve your desired weight and maintain it over time.

The Center for Disease Control and Prevention suggests that you slowly and safely work up to doing about 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. Or you can simply combine the two options. Jumping jacks are the best for this. They can help you achieve and maintain your weight over time, as long as you are consistent. An exercise such as this combined with a smart and healthy eating plan, can make a real difference in helping you reach your goals.

While strength training with weights and specific abdominal exercises can help with visceral body fat, high-intensity exercise can really make a difference. Combine smart caloric intake like a Keto diet for example and regular, moderate-intensity exercise to help you burn and reducing unwanted belly fat.

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12 Benefits of Doing Jumping Jacks - Daily Hawker