Bola

42 Flips | 7 Magazines | 25 Likes | 1 Following | 15 Followers | @Bola5eif | Keep up with Bola on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Bola”

A 2-Move Butt Workout With No Squats Or Lunges

The beauty of this two-move butt workout is that it’s effective and manageable: There aren’t any crazy timed-intervals you need to keep tabs on or a …

How We Turned A Fun Idea Into A 6 Figure Business In Just 1 Year

by <b>Maxwell Finn</b> on September <b>14, 2016</b><p><b>UPDATE: This post has gone viral so we want to give every reader 15% off their first order as a special thank you!</b> …

Get a Dancer's Booty with These 12 Barre-Inspired Exercises | Women's Health

Alyssa Zolna<p><b>1. 1st Position Plié:</b> Keep your tailbone pointing to the floor and core engaged. Go all the way down and only halfway up.<p><b>2. 1st Position Tucks:</b> Squeeze your butt, scoop your tailbone under and up, pull your lower abs in, and keep knees bent.<p><b>3. Wide 2nd Position Pulse-Ups:</b> Drive heels …

10 Triceps Exercises to Get Seriously Impressive Guns

Cue trembling arms.<p>Amanda Becker<p>Strong arms are on everybody's mind this time of year, whether you need killer muscles to lift your summer vacay suitcase into the overhead bin or just want to show off your toned triceps in a tank top. That's why we asked Nina Marchione, a yoga instructor at Solace …

Stop Making Excuses! 9 Ways to Make Time for Fitness

If you are looking to get in better shape, I'm willing to bet in the last 12 months you have said or have heard the phrase "I just don't have the time". Between work and running a full house, it can be difficult to find the time to exercise. Whenever I hear the phrase "I don't have time to …

How Biofeedback Testing Can Help You Lift More Weights and Prevent Injuries | Men's Health

Sure, doing exercises with horrendous form will probably get you injured. However, I’ve also seen many people do moves “sort of wrong” for years and not suffer any consequences. And I’ve seen people—even coaches and trainers—perform movements with textbook form and <i>still</i> get hurt.<p>There is even an …

The Core-Strengthening Moves That Will Make You A Better Athlete

If you’re a runner and your pre-workout routine includes simply lacing up your sneakers and heading out the door, hold up. The high-impact, …

21 Gorgeous DIYs That Only Look Expensive

Prepare your paintbrush and screwdriver.

4 Roth IRA tips that could earn you thousands

IRAs were already very useful accounts for retirement savings when Roth versions of them were introduced as part of the Taxpayer Relief Act of 1997. The key feature of Roth IRAs can make a big difference in your retirement savings — especially if you use the Roth in smart ways. Here are four Roth …

Retirement

7 Simple Exercises That Show Results After One Workout

Get results on demand.<p>Shutterstock<p>Muscles aren't built in a day—but that doesn’t mean a solid workout can't give you instant definition. See, by performing certain moves—think, three to five sets of eight to 12 reps—you force a ton of blood into your muscles’ fast-twitch or power fibers. Long story …

The Most Motivational TED Talks of 2016 | Inc.com

TED talks can inspire you to do your best work, reach for the stars, or even try a new way of tying your shoes. With the 2016 TED Conference wrapped up last month, the folks at TED have gone to work putting some of the best talks they've hosted recently online. Delivered by a TV mogul, the leader …

Doorhandle

The Lunge You’ll Want to Do Every Workout

All other lunges will seem boring after you perform this variation<p>Why would you want to do this lunge every workout? Because it’s almost a workout in and of itself.<p>Check it out in the video above as demonstrated by <i>Men’s Health</i> Fitness Director BJ Gaddour. You’ll start with a kettlebell lateral …

27 African Fashion Designers Who Are Killin The Game

Shoutout to the motherland.

Black Lives Matter

Do This Workout to Reduce Pesky Back Pain

You probably pay attention to your legs, abs, arms, glutes—but what about your back? Your back muscles are responsible for holding you upright and …

Yoga

The Insane Interval MetCon Workout | Men's Health

(In fact, I created 9 MetCon workouts for my latest at-home DVD program—THE 21-DAY METASHRED. It strips away fat and reveals lean, hard muscle.)<p>Rest periods are kept short to elevate your heart rate and to maximize your per minute calorie burn.<p>As a result, you’ll gain strength, burn fat, improve …

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19 Super Cute Dollar Store DIYs That Will Complete Your Bedroom

Holla for a dolla.

Cute

10 unique decor websites that will make your apartment feel like home

Finding unique decor for your home doesn't have to be difficult.<p>The websites listed below are a curation of hidden gems and vintage treasures that …

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The best apps to download for your Mac

Pixelmator<p>It's no secret that a Mac is one of the best tools available for getting things done — both in work and in play.<p>And Mac apps are the key to that. The following apps are the "must-haves," the ones that will actually change the way you use your Mac. These apps will take your movie-watching …

Apps

HIIT Exercises That Sculpt Your Butt in 7 Minutes

The gluteus maximus is the biggest muscle in your body, but thankfully, you don't need to dedicate an anaconda-sized portion of your workout to …

Workouts

These Are the Best Workouts for Every Part of Your Bod

They say health is wealth, and fitting in regular exercise is an essential part of the plan. But for workout newbies, the fitness world can seem like a terribly intimidating place, especially when you’re crunched on time. We asked Re:Make 2015 speaker (get your tickets here!) and Blogilates founder …

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The Best Workouts for Losing the Last 10 Pounds

So, you've come a long way on your weight loss journey, but now, whether it's five or 10 pounds you're really struggling to lose that last little bit of weight.<p>Don't worry, you're totally not alone.<p>Nearly every expert we spoke with agreed: Losing those last few pounds is tough for pretty much …

8 Genius Ways to Use Veggies You Never Would Have Thought Of

Beat salad boredom with these beyond-creative veggie creations<p>Sick of your go-to veggie dishes? It’s time to switch it up! Get the spring back in your step the next time you hit the produce aisle with these crazy-smart ways to eat vegetables.<p>Roast The Whole Darn Thing<p>This whole-roasted cauliflower …

6 Ways You're Unknowingly Sabotaging Your Workout

You know that you can't exercise without your trusty water bottle by your side—but chances are, you're skimping on the H2O you need <i>beforehand</i>, especially if you work out in the a.m. After eight hours (hopefully!) of sleep, your body needs you to replenish your supply of water, says Mark Peterson, …

10 Yoga Poses for Weight Loss

Do you believe in losing weight through yoga in the easiest natural way? If yes, then you must definitely try practicing power yoga for weight loss …

Yoga

This Intense Workout Will Make You Sweat Buckets (In a Good Way)

Exercise 1 Barbell Front Squat to Push Press<p>Stand with your feet shoulder-distance apart, holding a 30- to 45-pound barbell in front of your thighs with an overhand grip. Your hands should be slightly wider than your shoulders. Rotate your elbows under, and pull the bar up to your collarbone until …

17 Small Habits To Make You More Productive

<i>“The goal of a mini-habit is to be consistent. In fact, consistency is much more important than what you accomplish with this daily habit.”</i><p><b>The</b> …