Mwamba Josephine Chiteba Mulenga

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The One Exercise You Should Do Before Every Single Workout

It'll open up your hips, ankles, and upper back, and activate your core and glutes—all so you can perform your best<p>Warmups are important. They improve your range of motion, reduce your risk of injury, and prime your muscles so that you can perform at your absolute best.<p>But what if we told you that …


Has A Drug That Battles Alcoholism Unlocked The Cure To HIV?

Here in the United States, HIV is no longer the death sentence it once was — but that doesn’t mean it’s solved, not by a mile. Nearly 37 million people are living with HIV internationally, and as Charlie Sheen’s recent announcement proves, no one, no matter how rich or famous or tiger-blood …

The 9 Best Butt Exercises

9 Butt Exercises for a Super-Toned Tush<p>Yeah, you squat. But aren’t you ready to mix it up a bit?<p>So sick of squats? We hear you. The key to a gravity-defying backside is introducing new exercises that tone every inch of your rear. These 9 moves from the <i>Women’s Health Big Book of Exercises</i> target all …

20 Different Positions and Sexcapades Every Woman Should Try

At least once.<p><b>A (safe) one-night stand</b><p><b>Beach sex</b><p><b>Backseat sex</b><p><b>Dress-up/role-play</b><p><b>A (friendly) threesome</b><p><b>Phone sex</b><p><b>Airplane sex</b><p><b>(Discreet) sex in public</b><p><b>Handcuffs/ropes</b><p><b>Spank a partner/be spanked by a partner</b><p><b>Shower/bathtub sex</b><p><b>Publicly meet a partner in character</b><p><b>Office sex</b><p><b>Make a sex tape</b><p><b>Tantric sex</b><p><b>Take erotic</b> …

How to Make Homemade Mallomars

<i>It's always more fun to DIY. Every week on Food52, we'll spare you a trip to the grocery store and show you how to make small batches of great foods at home.</i><p><i>Today: Stop hoarding your Mallomars. Carey Nershi of Reclaiming Provincial is showing us how to make New York's rarest cookie, whenever and</i> …

How to take a selfie like a supermodel:

Yoga Poses That Improve Your Sex Life

Spend time on the mat in order to prime your mind and body for romance<p>Has your love life gone from sizzle to fizzle? You don't have to memorize the Kama Sutra to spice things up between the sheets. In fact, it's the positions you assume <i>outside</i> the bedroom that could really heat things up. According …

The 6 Types of Friends Every Guy Has (And How to Handle Them)

Every guy has them: the caricature friend with a specific role in the wolf pack. Here, the most common types and how to deal with them (whether it's winning them over or politely ignoring them).<p><b>The Flirt</b><p><b>Who he is:</b> It's like some guys just can't turn it off. Even though it's pretty darn obvious …

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It's NEVER too late to become who you want to be, it's never too late to take your life back into your hands. There are 24 hours in a day and if you can't get a 30 minute workout in you must be the busiest person in the history! If you don't wanna workout, fine. But if you keep telling yourself and others that you are going to get fit and healthy, you're going to have to stop making excuses. You can have two things in life. Excuses or results but you can't have both. Get up, you say you don't have time..stop spending hours watching tv. Cut down the tv time and go get a quick workout in, a quick workout is better than no workout. If you're with your kids encourage them to come workout with you. Make it fun. Do home workouts. Being fit and healthy and working out should never be taught to kids as something that sucks and that they should avoid. Encourage them to be strong and healthy growing up. No excuses. That should be your mantra this year. Write it down somewhere and commit to it. Not everyday will be the best day and that's okay. ITS OKAY to miss a few days because maybe life knocked you down or something came up but do not stay down. Get back on track. JUST DO IT :)


Water is the essential component of all life. It comprises 70% of the Earth's surface, 75% of the human body, 90% of blood and sap. 97% of Earth's water is in the oceans, 2% is frozen in icecaps, 1% is fresh, but much of this is inaccessible, deep in the Earth. From what is left, we use 98% for industrial purposes and agriculture, only 2% for the nutrition and health of every living organism. Healthy water carries nutrients, minerals, dissolved salts and trace elements the building blocks of growth, and healing energies; it disposes of waste and is constantly cooling, cleansing and purifying itself. Our bodies depend on water (as blood) as a catalyst, a transport system, to maintain our correct body temperature, to supply nutrients and electrical impulses. Dehydration is a common source of illness we need to drink 1 - 2 litres of good water every day, more especially as we grow older. Tea, coffee and alcohol all dehydrate the body, therefore, if we take them we need to drink more good water to compensate --------------------------------------- TAG A FRIEND AND DOUBLE TAP FOR MORE HEALTH TIPS #theultimatefitspo

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