This is Fernanda Marquez, a female flag football player who is taking the world by storm.

What is it about Fernanda that everyone is talking about? Well, for starters, she has head-turning good looks that’ll give you whiplash. But even more impressive are her moves, which are slick enough to leave even the best of defenders with a pair of broken ankles.

She isn’t cruel on the pitch, but her insane technique is too complicated for opponents to read it.

The Mexican beauty plays flag football for her local team called the Guadalajara Wild Whites. Moreover, video of one of her greatest plays just went viral. The most exciting is that it isn’t showing Fernanda’s attractive appearance, but her fantastic play.

That’s why each of her almost 330 thousand followers is aware not only is she beautiful, but she can utterly crush it on the flag football field, too.

According to Flag Football World, her team regularly competes in the local AFFO and CUFAO leagues and are three-time champs in the Texcoco Nationals – the largest flag football tournament in Mexico.

“The most important thing is that even though we are a very big team, we are a family. We support each other, we go to the games of the other Wild Whites teams, and we celebrate triumphs and defeats.”


Weight and fat are national obsessions because more than two-thirds of Americans are overweight or obese. Most people have misperceptions about weight gain. Common beliefs include low metabolism, high digestion of food, damaged metabolism due to chronic dieting, eating one or two large meals per day instead of many small meals, and consuming too many carbs.

All of these are urban legends and are not true. Claude Bouchard from the Pennington Biomedical Research Center in Louisiana has identified five factors linked to weight gain (New Scientist, November 15, 2014):

1.Low muscle mass, which reduces metabolic rate

2.Low fitness, which decreases the capacity to expend calories through physical activity

3.Low testosterone, which is linked to the capacity to build muscle

4.Insensitivity to the hormone leptin, which helps control appetite and metabolic rate 5.Inability to directly burn dietary fat as fuel, which results in greater fat storage.

No single factor is responsible for weight gain. The complexity of body fat control helps explain why it is so difficult to lose weight and keep it off.


Luis Fonsi and Daddy Yankee’s “Despacito” become the most-viewed YouTube video in history. While we’re now fully aware of what the spicy Despacito lyrics mean, we don’t know a whole lot about the woman featured in the viral music video: Zuleyka Rivera. The stunning Miss Rivera is a quintuple-threat: actress, TV host, dancer, model and beauty queen. The Puerto Rican beauty has been in the limelight for years, making appearances on various Spanish-speaking television networks and getting crowned Miss Universe in 2006. Despite her busy lifestyle, she still manages to stay unbelievably fit. She has abs to crunch for, which she attributes to a healthy diet and consistent exercise.

Need a ride?? #minorca #islandgirl

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☀️ Feliz Sábado ☀️ nos vamos de playa? 👙👉🏽@ZKSWIMWEAR

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This is Daenerys Stormborn Targaryen, First of Her Name, Khaleesi of the Great Grass Sea, The Unburnt, Unbroken, and Unbothered, Breaker of Chains, and Mother of Dragons.

This is Amber Abweh aka Mother of DraGAINS aka Swoleesi. Amber is a powerlifter, fitness guru, and all-around bad bitch. She bears a striking resemblance to the character Khaleesi from “Game of Thrones,” played by actress Emilia Clarke.

Today, Swoleesiis an USPA International Elite powerlifter. She dominates in the 123-pound weight class and is aiming for the junior world record for the deadlift in the Anaheim Fit Expo in California at the end of August 2017. Her current PR is 402 pounds, a mere 5 pounds away from the record.



Alexia Clark became an icon of fitness while never been about “look at my body”. The 27-year-old from Scottsdale, Arizona left her marketing job to pursue personal training full-time almost seven years ago.

From that time she has developed her own training program schtick of which is never doing the same workout twice. This brunette badass believes in rocking different types of exercises – she’s always tweaking a rep count, move combo, or tempo variation.

She’s become one of the leading female figures in the industry after becoming the self-proclaimed “Queen of Workouts” on Instagram. Through social media, she continually engages with followers around the world to spread her love for fitness. Everything started about a year ago, when she first tried Instagram and Snapchat to post videos to show friends and family what kind of moves to try in the gym.

Word got out fast about her because Alexia’s creative mix of exercises using dumbbells, landmines, mini bands, and TRX suspension cables was something new to the industry. “My workouts are always different! I mix HIIT with traditional lifting with CrossFit and make my own little Alexia workout. I use a lot of full body movements, and I don’t try to lift as heavy as I can. The form is so important to me!”

“It has never been about ‘look at my body,’” says Alexia to Women’s Health, who doesn’t do bikini photos. After featuring in reputable magazines, she started gaining masses of followers online.

By 2016, Alexia had become an online sensation and had inspired fans around the world to lead a healthy lifestyle.

“It’s always been, ‘I want to help you, here are exercises that you can do, here’s how to do them, here’s a way to modify them, and here’s something different.’” “Helping others is my passion. Seeing the change in someone throughout their fitness journey is incredible. Not just physically, but also emotionally. They have become more confident, more optimistic, healthier and stronger in all aspects of their life,” says her official website.

Giant Sets & Shoulder Training | Seth Feroce

Image result for Giant Sets & Shoulder Training | Seth Feroce

Warm Up – Get a sweat going before you start your actual training. (Side laterals, front Raises, light DB presses)

1. GIANT Sets (GS) – one exercise after another to complete 1 Set.
Bent Over Rear Dumbbell Raises – 12 reps
Dumbbell Side Laterals – 12 reps
Dumbbell Front Raises – 12 reps
GIANT SET – 4 sets

2. Machine Shoulder Press – 3 x 10
SuperSetted with
Machine Side Laterals – 3 x 15

3. Cable Side Laterals – 4 x 12
SuperSetted with
Cable Front Raises – 4 x 12

4. Rope Face Pulls (rear delts) – 3 x 12
SuperSetted with
Cable Front Raises – 3 x 10 (squeeze each rep at the top)

This is a very fast paced workout with tons and tons of volume. Make sure you are hydrated and keep drinking fluids during and after your workout.

Stay in control with each exercise. Make sure you are focusing on getting a good contraction of he muscle. Make a solid mind to muscle connection with each target area and push blood into that area


Multiple sclerosis: What you need to know

Multiple sclerosis is a chronic disease that attacks the central nervous system. It affects the brain, spinal cord, and optic nerves.

Symptoms range widely. In milder cases, there may be numbness in the limbs. Severe cases may involve paralysis or vision loss.

It is not possible to predict how multiple sclerosis (MS) will progress in any individual.

Over 400,000 people in the United States (U.S.) have MS, and around 10,000 new cases are diagnosed each year.

It is two to three times more common in women than in men, and diagnosis usually occurs between the ages of 20 and 50 years.

Fast facts on multiple sclerosis

Here are some key points about multiple sclerosis. More detail is in the main article.

  • Multiple sclerosis affects the central nervous system.
  • Diagnosis usually happens between the ages of 20 and 50 years.
  • It is impossible to predict how the disease will progress.
  • Mild symptoms include tingling and numbness, but severe cases can involve vision loss and paralysis.
  • There is no cure, but treatment can relieve symptoms and help the person manage their daily living.

What is MS?

Multiple sclerosis affects the nerve cells.

MS affects the central nervous system (CNS), but exactly why is happens is unclear.

In the CNS, nerve fibers are surrounded by a myelin sheath, which protects them. Myelin also helps the nerves conduct electrical signals quickly and efficiently. In MS, the myelin sheath disappears in multiple areas, leaving a scar, or sclerosis.

Multiple sclerosis means “scar tissue in multiple areas.”

The areas where there is no myelin or a lack of myelin are called plaques or lesions. As the lesions get worse, nerve fibers can break or become damaged. As a result, the electrical impulses from the brain do not flow smoothly to the target nerve.

When there is no myelin, the fibers cannot conduct the electrical impulses at all. The messages from the brain to the muscles cannot be transmitted.

Types of MS

There are four types of MS:

Clinically isolated syndrome (CIS): This is a single, first episode, with symptoms lasting at least 24 hours.

Relapse-remitting MS (RRMS): This is the most common form, affecting around 85 percent of people with MS and involving attacks of new or increasing symptoms.

Primary progressive MS (PPMS): Symptoms worsen progressively, without early relapses or remissions. Around 15 percent of cases are PPMS.

Secondary progressive MS (SPMS): After initial episodes or relapse and remission, the disease progresses steadily.


MS affects the CNS, which controls all the actions in the body. When nerve fibers that carry messages to and from the brain are damaged, symptoms may occur in any part of the body.

For some patients, symptoms are so mild that they do not notice anything until later in the course of the disease. Others may be aware of their symptoms in the early stages.

The overall symptoms of MS are:

  • muscle weakness
  • visual disturbances
  • difficulties with co-ordination and balance
  • numbness and tingling, as in “pins-and-needles”
  • problems with thinking and memory

Effects of MS

These can lead to:

Bladder problems: There may be difficulty emptying the bladder completely, frequent urination, and urge incontinence.

Bowel problems: Constipation can lead to fecal impaction, and this can lead to bowel incontinence.

Fatigue: This affects up to 90 percent of patients, and it can undermine their ability to function at work or at home.

Dizziness and vertigo: These are common problems, along with difficulties with balance.

Sexual dysfunction: A loss of interest in sex is common in both males and females.

Spasticity and muscle spasms: Damaged nerve fibers in the spinal cord and brain can cause painful muscle spasms. Muscles might get stiff and be resistant to movement, known as spasticity.

Tremor: There may be involuntary quivering movements.

Vision problems: There may be double vision or blurring vision, a partial or total loss of vision, or red-green color distortion. This usually affects one eye at a time. Inflammation of the optic nerve can result in pain when the eye moves.

Gait and mobility changes: MS can change the way people walk, because of muscle weakness and problems with balance, dizziness, and fatigue.

Emotional changes and depression: Demyelination and nerve-fiber damage in the brain can trigger emotional changes, apart from the challenges of adjusting to the diagnosis of MS, an unpredictable, disabling disorder. Research has linked MS with a 50 percent chance of depression.

Less common symptoms include:

  • headache
  • hearing loss
  • itching
  • respiratory or breathing problems
  • seizures
  • speech disorders
  • swallowing problems

In the later stages, there may also be changes in perception and thinking and heat sensitivity.

Multiple sclerosis is an unpredictable disease, and it affects people in different ways. For some, it starts with a subtle sensation, and months or years could pass without noticing progression. For others, symptoms worsen rapidly, within weeks or months.

Causes and risk factors

The exact cause of MS is unknown, but it is thought to be an autoimmune disorder. This means that the immune system attacks the myelin as if it were an undesirable foreign body, just as it might attack a virus or bacteria.

Risk factors include:

  • Age: A diagnosis is more likely between the ages of 20 and 50 years
  • Sex: More women develop MS than men
  • Ethnicity: It is more common among people of European descent
  • Genetic factors: Susceptibility can be passed downin the genes

Rates of MS are higher in people who live further away from the equator, suggesting that exposure to sunlight may impact MS risk.

Other possible factors that have been linked to MS, but are not confirmed by research, include:

  • Exposure to a toxic substance: This could be a heavy metal or solvent.
  • Infections: Viruses, such as Epstein-Barr, or mononucleosis, and varicella zoster, may be triggers.
  • Salt: In 2013, a study suggested that too much salt in the diet may trigger an autoimmune reaction.

Previous theories have included exposure to canine distemper, physical trauma, or aspartame, an artificial sweetener, but there is no evidence to support these.

It is unlikely there is a single trigger for MS, but it is probably triggered by multiple factors.


The doctor will carry out a physical examination, ask about symptoms, and consider the patient’s medical history. No single test can confirm a diagnosis, so several strategies are needed when deciding whether a patient meets the criteria for a diagnosis.

There will be a neurologic exam, imaging scans, a test to measure the electrical activity of the brain, a spinal fluid analysis, and possibly other tests. These can help rule out other possible causes of the symptoms.

Early signs

According to the National Institute of Neurological Disorders and Stroke (NINDS), the early signs of MS include:

  • blurred or double vision
  • optic neuritis, leading to eye pain and rapid vision loss
  • weakness and stiffness in the muscles
  • painful muscle spasms
  • tingling or numbness in the arms, legs, face, or trunk
  • clumsiness
  • difficulty remaining balanced when walking
  • loss of bladder control or suddenly needing to urinate
  • persistent dizziness

If these symptoms occur, the person should see a doctor.


There is no cure for MS, so treatment focuses on suppressing the autoimmune response and managing symptoms.


Several disease-modifying drugs are approved for the relapsing forms of MS.

Corticosteroids: These are the most commonly prescribed drugs for MS. They reduce inflammation and suppress the immune system. They mostly treat an acute flare-up of symptoms in certain types of MS.

Interferon Beta 1a or 1b: These may slow down the progression of symptoms, but they must be used with care, as they can cause liver damage.

One study of data for 868 patients concluded that Interferon Beta was not helpful in preventing disability in the long term.

Copaxone (Glatiramer): This aims to stop the immune system from attacking myelin. It is injected once a day. Flushing and shortness of breath may occur after receiving the injection.

Tysabri (Natalizumab): This is used for patients who either cannot tolerate other treatments or have not benefitted from them. It increases the risk of developing multifocal leukoencephalopathy, a fatal brain infection.

Mitoxantrone (Novantrone): This immunosuppressant is normally used only in the later stages. It can damage the heart, but if symptoms are worsening rapidly, it can help slow down the progression of disability.

Cannabis extract: Studies have suggested that this may help relieve pain, muscles stiffness, and insomnia.

Aubagio (teriflunomide): This is a once-daily tablet for adults with relapsing forms of MS.


Rehabilitation aims to help patients improve or maintain their ability to perform effectively at home and at work.

Programs generally include:

Physical therapy: This aims to provide people with the skills to maintain and restore maximum movement and functional ability.

Occupational therapy: The therapeutic use of work, self-care, and play activities to increase development and prevent disability.

Speech and swallowing therapy: A speech and language therapist will carry out special training.

Cognitive rehabilitation: This helps people manage specific problems in thinking and perception.

Vocational rehabilitation: This helps people with disabilities make career plans, learn job skills, get and keep a job.

Plasma exchange

Plasmapheresis involves withdrawing blood from the patient, removing the plasma, and replacing it with new plasma. The blood is then transfused back into the patient.

This process removes the antibodies in the blood that are attacking parts of the patient’s body, but whether it can help patients with MS is unclear. Studies have produced mixed results.

Vitamin D and Omega-3 supplements

Researchers have found a link between vitamin D deficiency and MS, but they are still investigating whether vitamin D supplements might help in treatment.

It has been suggested that omega-3 fatty acid supplements may help patients with MS, but scientists in Norway concluded that they do not.

Various supplements can be purchased online, including vitamin D and Omega-3 supplements. Patients should not use supplements without first consulting their doctor.

Hyperbaric oxygen therapy

It has been suggested that hyperbaric oxygen therapy (HBOT) may help people with MS, but this is unproven.


The progression of MS is different for each person, so it is hard to predict what will happen.

However, the lifespan of a person with MS is usually about the same as for a person without the condition.

In rare cases, the symptoms can be fatal.


Try a 3-Minute Workout That Targets the Upper and Lower Abs

Short on time but have big ab goals? You can fit this quick session into any part of your day, and you don’t even need equipment. Try these three moves for one minute each to work the lower abs and that six-pack area; you’ll be burning up, toning, and even giving your booty some love, too.

Single-Leg Bridge

-Lay on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
-Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
-Slowly lower your body to the floor and repeat for 30 seconds on each side

Good Morning

-Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
-Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.
-Keep a slight bend in your knees as you hinge forward.
-Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
-Repeat as many times as you can for 60 seconds.

Arm Circle Planks

-In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side. This counts as one rep.
-Repeat for one minute, keeping the core stable and the belly button pulled up toward the spine.
-The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.


A 5 – Minute Ab Workout For Busy Mornings

Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack, then repeat this sequence two or three times.

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Start in a traditional push-up starting position — shoulders over hands and weight on just your toes. Bring your right foot forward, bending the knee and putting weight on the ball of your foot. Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest. Quickly move through this exercise for as long as possible without taking a break — at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.

Number 2: Plank With Side Step
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Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart. Once you’re in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep. Complete as many reps as possible for one minute.

Number 3: Bicycle Crunches

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Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head. Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion). Perform exercise for one minute.Number 4: Elbow Plank With Twist

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Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body. Place your left arm behind your head, and inhale to prepare. Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more. Return to starting position, repeat for 30 seconds, and then switch sides. Repeat series again until a minute is up.

Number 5: Tabletop Lift

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Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees. On an exhale, lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs, your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs. Hold for a complete breath, then inhale and push yourself back into first tabletop position. This counts as one rep. Perform as many reps as possible, pivoting on your hands and heels, until one minute is up.


Five Easy Exercises To Get Rid Of Muffin Top Right At Home

With the summer fast approaching, the muffin top is every woman’s nightmare. You’ll all agree that keeping the belly flat requires a lot of time and effort, but, if you’re time-bound and can’t fulfill an adamant workout regimen, here we recommend the top 5 exercises to do at home to reduce your waist size and lose the muffin top at the same time.

The exercises have been proposed by professional and certified trainer Matt.

The high plank

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lying on the floor in a push-position, tighten your buttocks (you should feel your navel getting close to your spine). Lift yourself to a plank position, hold for 15 minutes then lower yourself back to the floor. Do 10 reps of the exercise.

The lunge reach 

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Stand up, your feet hip-width apart. Slightly bend your knees while placing your arms aside. Lift your arms above your head lunging forward with the left leg. Push off your left leg to return. Alternate legs. Switching sides, do 16 repetitions of the lunge.

The hands-up hop 

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stand up, your feet hip-width apart; bend your knees slightly. Put your hands on your hips. Raise your right knee stepping forward with the left foot. Stretch your arms above your head hopping straight up on your left leg. Hands on your feet, land with your feet together. Switching sides, do 20 repetitions of the exercise.

The squat jump 

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this exercise may cause a little burning. Stand up, your feet shoulder-width apart. Bend your knees slightly placing your hands sideways. Raise your arms above your head then Follow by jumping straight up. Bringing your hands down, land in a squat. Do 12 repetitions.

The lunge jump 

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bending your left leg, put your arms above your head in a lunge position. Jump straight up switching legs in mid-air so that you land in a lunge with your right leg in front. Do 12 repetitions for wash side.

Now, get your beach body ready!