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Keep Your New Year’s Fitness Resolution

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It is yet another fresh new year with fresh resolutions, one of which is to enhance your body’s fitness. Keeping this resolution in check all year round is something not many will accomplish. Many a times, people use excuses such as being very busy to slow the momentum down or ultimately give up on their quest to keep fit. There is no better way to kick start your year than with a fitness resolution. However, it feels even better when you finish the year having achieved your resolution. Below are some tips that go a long way in making sure you do not fall off along the way:

  • Be Realistic

The very first thing to do is setting your goals. These goals will act as your stepping stones and guide towards achieving general body fitness. However, it is important to remain true to you. Do not be unrealistic and set goals that you are sure you cannot achieve. The idea is to slowly push you out of your comfort zone. Setting unrealistic goals will do the exact opposite; knock you over the edge. Therefore, set realistic and achievable goals.

  • Time Yourself

Setting realistic goals is never enough. In order to get your fitness program on track throughout the year, make sure you set specific time limits to achieve each and every goal you have set. Time is of the essence. It would be wise for you to give yourself a couple of months or weeks to achieve one goal at a time. To be on the safer side, set some sort of alarm or regular reminder as to when you expect to achieve the various goals set. Use these reminders to track your progress. Preferably, set weekly reminders. Once the reminder goes off, make sure to note down what kind of progress, or regress, you have made. If your goal was to lose weight, find out how many pounds you have lost or gained. This way, you will be able to track your progress more accurately.

  • Utilize the Layer System

Start off with basic goals and put on another layer once you have achieved the previous goal. Take one baby step at a time. This way, you tend to slowly adapt to the fitness routines. Your body also adapts better to the changing routines. Do not burden yourselves with all the goals at a time. For example, set a target of visiting the gym thrice a week for the first month. Once you adapt to this change, set a goal of taking 8 glasses of water daily for the next month. You will slowly integrate the new system into your daily routine.

  • Nobody is Perfect

In order to achieve such a resolution, it is important to know that nobody is perfect; not even you! Do not expect to have a clean slate at the end of the year. You might miss a day or two at the gym. But once you make such a mistake, let the sun set and start afresh the next day.

How to Keep Your Heart Healthy

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The heart is by far the most important body part and center of all activities in the body. Sadly, people under-estimate just how vital this organ is. It is estimated that up to 420, 000 lives are lost yearly as a result of heart complications. It is also estimated that living a healthy life and making slight positive changes to your lifestyle can lower your chances of getting heart diseases by a massive 83%. Prevention is always better than cure. It is advisable that one redesign their lifestyle in such a way to ensure that the heart is in good shape. This can be done by making some slight lifestyle changes such as:

  • Heart-Smart breakfasts

Breakfast is the most important meal of the day. However, most people tend to overlook it with the excuse that taking breakfast will make them late for work or school. Skipping breakfast has been known to cause high insulin and cholesterol levels both of which are harmful to your health. In more than one way, skipping breakfast also leads to a massive weight gain in a short period of time. All these are trigger factors for heart conditions. Therefore, it is vital that you concentrate more on breakfast than any other meal. The best option for breakfast is an egg-white omelet. The whole version omelet, inclusive of the yolk, contains a very high amount of cholesterol which is not good for the heart. Stick to egg white as your source of proteins. Pasteurized egg whites are highly available in shops nowadays. Make good use of them. In addition to this, include a fruit or two to your breakfast. Berries or even an apple a day will do the trick!

  • Be active

Sitting around all day is the epitome of being dormant. Try walking around every now and then. Make sure that you get at least 10 minutes of activity each and every hour. If you are in the office, try going to your colleague’s desk rather than sending them an email. If you are at school, try making rounds in class after each class period. If possible, perform some sort of exercises on an hourly basis. If you work at home, walk to the kitchen every now and then for a glass of water. Taking these small walks every now and then help protect your heart as well as relive anger or tension.

  • Stretch

Another basic change that you should make is starting or ending your day with a bit of stretching, always. The best time to do this is before going to bed. Flexibility is a very important aspect of heart health. The older you get, the stiffer your arteries get. It is important to maintain the right amount of stiff. Artery stiffness is highly affected by the muscles surrounding them. With that in mind, stretch for at least 10 minutes a day, preferably before going to bed. In addition to this, why not try yoga? It is one of the best ways to maintain flexibility.

How to Flush Your IV

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Flushing an IV, also referred to as a Saline Flush, is the process of clearing out the Central lines, arterial lines or the IVs (intravenous lines) used in administration of medicine. The main reason behind this is so as to keep the entry point 100% sterile and hygienic. This helps prevent any form of infection as well as making sure that the catheter in use works properly. In order to do this, you will require a number of items. They include:

  • Soap and water or an alcohol hand sanitizer
  • Clean paper towels
  • A clean pair of gloves
  • A Heparin lock flush
  • A saline flush (0.9% Sodium Chloride Injection)
  • Alcohol prep pads

These are all the items you’ll need. Below are the steps to be followed:

Step 1: Preparation

Preparation in this case will include making sure that one is clean and ensuring that all the required supplies are present. Therefore, one should start by using the soap and water or alcohol hand sanitizer to clean their hands. Once your hands are clean, counter-check the list of supplies needed and make sure that all of them are present and in good working condition.

Step 2: Clean Injection Cap

The next step is to clean the tip of the catheter, which is the injection cap. Start by putting on your clean pair of gloves. Make sure the gloves are clean and have never been used before. Then using one of the alcohol prep pads, carefully wipe the injection cap for a period of about 30 seconds. This helps in ensuring the catheter tip has been wiped properly without missing a single spot. Once this is done, make sure to give the tip another 30 seconds to dry off. At the same time, make sure the injection cap is not in contact with any kind of surface. Preferably, hold it up in the air throughout the entire process

Step 3: Prepare the Injections

While waiting for the injection cap to dry up, take the Saline flush (0.9% Sodium Chloride) injection, open the cap, hold down on the plunger and push up slowly. Do this until a drop appears at the tip and then replace the cap loosely. Repeat the same for the Heparin lock flush injection. This is done so as to get rid of all the air in the injections.

Step 4: Administer the Injections

Now that the injections are ready and the injection cap is dry, the next step will be to administer the injection. Start with the Saline flush. Pick up the injection, remove the cover and attach the syringe to the injection cap. This is done by pushing and twisting at the tip. If the catheter in question has a clamp, make sure to open it up before flushing the syringe. When flushing, be gentle and use a push-pause method. This means pushing gently, then pausing, pushing again, then pausing and repeating the process bit by bit until the liquid is fully drained. Repeat the same process for the Heparin flush. It is important to use another clean alcohol pad to swab the injection cap in-between the flushes. Also remember to dispose the syringes once you are through.

Lastly, close the clamp and wash your hand again using the alcohol sanitizer.

Hangover helper: Detox yoga

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Our bodies need to get rid of unwanted or waste product and mostly this is achieved by natural mechanisms. However the body needs a boost from other areas to achieve this effectively and this is with the help of detox yoga.

This heart lending yoga flow is the ultimate cure to your hangover problems. The best time to detox is before the holidays as it makes you feel better, relaxes your muscles and ensures that your blood flows smoothly and that is evenly supplied allover the body. As easy as that! Let’s get to the real action. Here is the step-by-step guide to help you remove all impurities in your body and ensure that you live a healthier and happier life. The following moves will assist you in achieving the perfect cleansed body.

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  1. Cat cow pose.

Begin with your knees and hands; position your knees directly beneath your hips with your hands straight on the floor in a perpendicular position. Bend your spine towards the ceiling and you will have achieved the cat pose. Then hold a breath and enter to the cow pose. Let your belly bend towards the floor and let your head face up. Then lean forward and do this for three or more times.

  1. Plank

Lie down in such a way as if you want to do some push ups. In this sequence, your body will be supported by your hands and feet. Twist sideways and you will start feeling some heat on your waist and thighs. This exercise helps you relax the muscles and you can repeat the moves from right to left or vice versa.

  1. Yoga push-ups

Lie in the normal plank position and bring your chest forward. Take slow and low push ups towards the floor. Repeat the process for three or more times.

  1. Upward facing dog

Lie on your stomach with your feet flat on the floor and place your hands beside your ribs. With the top of your head, reach out to the air and draw your belly towards the spine. Inhale and with your palms pressed to the floor imagine that you are sliding along the floor. Lift your torso and thighs leaving only your toes and hands touching the floor. Then bend your back and leave your chest spreading out and then exhale. Ensure comfortable breathing as you prepare to get to the next pose. Upward facing dog is important as it helps spread your chest and shoulder muscles; also it strengthens your lower back muscles and opens up the chest.

  1. Downward facing dog

Start with the plank then put your hands and feet roughly a distance away from each other. Ensure that your shoulders and hips are inclined in one position. Then shift your hips back take as much space as you please with your feet and hands shift until you stand on the big toe and fingers. The pose helps you exercise your hamstring muscles. Your can move from upward facing dog to downward facing dog with much ease. This is called transition.

  1. Forward fold

Start with your hands on the hips. Exhale as you bend forward lengthening the front of your torso. Hang your head towards the floor and straighten your knees. Now start moving the weight towards the feet. It might prove difficult but it is essential as it relaxes your hamstrings and strengthens the hip muscles.

  1. Sun salute

Stand in the forward fold position and exhale standing up with your arms spread out. Then inhale bending down back to the forward fold.

  1. Boat pose

Keep your knees bent and your hand spread forward. Straighten the feet and raise them upwards ans roll back halfway. While in that position start moving your hands in a way that seems as if you are rowing a boat gently down the stream.

You can repeat all the moves with various modifications and you will have fought the hangover to the ground.

Exercising techniques for admirable outcomes

Without any doubt, exercise is imperative for each and every person. Exercise keeps us fit and smart and keeps different types of diseases away from us. If you want to feel energetic in your body, then exercise is the best thing to do. It has a lot of benefits relating to physical fitness and activity. The exercise is regardless of age and other factors. In a simple way, it keeps you fit and active and you can able to concentrate on your work efficiently.

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Either you are male and female, it doesn’t really matter. Every gender can do the exercise and keep himself fit. Exercise really control the weight of the body and also keep you healthy. It improves the mood of an individual with boosting the energy of the body. So, simply follow the steps define here and you can do the exercise without outing much of an effort.

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Here we will discuss the five-minute workout which is known with a name Crop-Top workout. So, get yourself ready and do it. Now, you can use he 5 Ib dumbbell or no dumbbell or maybe some thick book.Here we will use a 5 Ib dumbbell.

Move 1: Kick Crunch

In the kick crunch, you will keep on your opposite hand. When you are doing this exercise thing about tightens your ABS, almost like a crunch. Try to squeeze, put some effort into it. Then, simply do the same procedure for the other leg. Here you can feel your ABS big time.

Move 2: Standing Oblique Crunch

Now we are going to open ourselves and try to touch the knee with the elbow. This is quite a difficult one and you need sweat a lot in it. Keep your body straight and move in the similar direction. Try to squeeze yourself. Push your leg, so that you can feel the ABS. Here you are also working the hips a little bit.

Move 3: Woodchop

Now pick up the 5 Ib dumbbell and hold it straight. Keep your body straight and bring the dumbbell outside of the left knee, keep your feet straight, then wipe the dumbbell up and then bring it down. Come up and then down. Fast and then slow it down, you ABS are continuously working. You can really feel you ABS after this exercise. Then move to the other side and do the same thing with a another side.

Move 4: Oblique Crunch with side bend

Now hold up the dumbbell above your head and move side back and squeeze it. Your other side will feel it. Don’t go too far, your other side will feel that. Oblique are really working hard here. You can feel the burn on it.

Move 5: High Knee March with 8 figure Twist

Now get your knee up and move the dumbbell on the side way.The longer your arm sways the harder it gets for your ABS. Don’t get off balance.  Keep the rotation nicely.

Move 6: Flashlight Rotation

In this twist the dumbbell sideways and does the crunch and your oblique should be working. Yes, you are feeling it. Do it nice and tight.

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