May 23

8 Simple Tips You Can Do Today to Help Manage Your Stress Level

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Improve performance and longevity with heart-healthy advice from Dr. Steven Kesten.   If you’ve been slammed at work, eating all the wrong foods at your desk, and trying to figure out where the next window of time for your next gym session is coming from, then you probably didn’t notice that April is “Stress Awareness Month.” Fortunately, you don’t need to get extra tense for missing the memo, because taking care of your stress levels is something that you can work on all year round. Our hearts are essential for longevity and for reaching peak performance. Short-term energy levels and long-term health outcomes depend on us taking care of our ticker. So, M&F talked to Dr. Steven Kesten, M.D. F.C.C.P., to find out how we can reduce stress levels and add a few beats.   How does stress relate to heart health? “Clinical studies show that psychological stress may be important in predicting poor cardiovascular outcomes,” says Kesten, who is also the chief medical officer of CONNEQT Health. “In fact, among people suffering from coronary heart disease, mental stress is more likely to lead to heart attacks, strokes, and other heart problems than physical stress.” Kesten explains that when we […]
May 22

Nutrition Tips To Build Muscle Mass Effectively

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Well, here we share some nutrition tips that are not only limited to the consumption of gainers   If you are a bodybuilding enthusiast, it is most likely that building muscle mass is among your goals. Well, there is no shortcut to the same but you can surely optimise the process of gaining muscle mass by making some tweaks to your lifestyle. In addition to the workout routine that you follow, nutrition plays an important role in how effectively you are able to achieve an increase in muscle mass. You must have surely heard about the consumption of a balanced diet, best mass gainers, and certain nutrient-dense foods that can help you achieve your fitness goals. But what if we told you there’s more to it? Well, here we share some nutrition tips that are not only limited to the consumption of gainers:   1. Prioritise the Intake of Protein in Your Diet We all know that protein is an important component of every fitness enthusiast’s diet. But do you know the exact role it plays? Well, protein has multiple benefits when it comes to building muscle mass. It provides your body with the amino acids that are the building […]
May 21

How To Manage Gym Injuries After A Challenging Workout- Check Expert Tips

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While muscle soreness can stem from multiple causes from inflammation to injury, we’re going to specifically focus on discomfort due to gym activity and strenuous workout. Here are expert tips on how to manage major workout injuries. Our muscles cry out in agony the following a leg day, or pleading for rest after we increase the distance we usually cover on our morning run or add a few additional kilos to the squat rack. It’s a myth that pain is necessary for progressing in your fitness goals; in reality, really sore muscles might make future sessions difficult. Dr Sanesh Tuteja, Consultant-Arthroscopy & Sports Medicine, Fortis Hospital, Mulund shares the tips on how to manage leading gym injuries and keep a better upkeep on heavy workout days. Gym injuries are common and affect both amateurs and professionals alike. These injuries can be due to repetitive micro-trauma from overtraining, or macro-trauma caused by falls or impacts, like twisting an ankle or knee. They can be incredibly debilitating and have a significant impact on quality of life and mobility. Gym-related injuries can be classified into muscle strains or tears, tendon injuries, ligament injuries, fractures, and dislocations. So, what can we do to ease […]
May 20

Tips To Boost Metabolism In Elderly Women

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All the body functions slow down with age. Eating at least 30 to 40 grams of dietary fibre, Drinking two to three litres of water, Being active can help to improve the metabolism. All the body functions slow down with age. One can follow the following five aspects to improve the metabolism: Physical activity: Include yoga, weight training, being active throughout the day, any form of sport, walking, jogging or swimming four-five days a week. Eating at least 30 to 40 grams of dietary fibre, fermented-rich food (pro, prebiotics) every day. Drinking two to three litres of water, and herbal tea (including herbs, and spices). Ensure to have seven to nine hours of uninterrupted sleep every night. Expose oneself to the five elements of nature (sunlight, earth, water, space, air)   What are a few lifestyle changes a woman can implement to manage weight? Being active in the form of any physical activity can be a simple step too. Intermittent fasting or fasting once a week with more rest periods Eating a fibre-rich diet. Practice mindful eating. Set a regular sleep schedule, if the sleep cycle is varied, especially in women, it affects the hormonal regulation activity in the body […]
May 19

8 Tips That Will Boost Your Mood & Make You Feel Happier

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Making the right lifestyle choices can improve your mood and make you feel overall happier. There is no doubt that our lifestyle choices have a great impact on our mental health. In today’s fast-paced world, many people tend to lead sedentary lives and engage in unhealthy eating habits that can cause a range of mental health problems such as anxiety, depression, and stress-related disorders. Lack of proper routine, poor diet and sedentary lifestyle all lead to poor physical as well as mental health. Hence, it is more important now than ever to make conscious efforts towards improving your routine. Making the right choices can improve your mood and make you feel overall happier. In this article, we list some simple tips and lifestyle changes you can make to improve your routine and overall quality of life.   8 Daily practices that will boost your mood and make you feel happier:   1. Practice gratitude Gratitude is a powerful tool to increase happiness. Start a gratitude journal, and write down things you are grateful for each day. This simple practice will shift your focus away from negative thoughts and help you recognize the good things in your life.   2. Get […]
May 18

Strong Body, Strong Mind: 8 Things All Personal Trainers Should Know

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Personal training is a rewarding and fulfilling career choice for those passionate about health, fitness, and helping others achieve their goals. As a personal trainer, you have the opportunity to positively impact people’s lives, inspiring them to become the best versions of themselves. In addition to the satisfaction of helping clients achieve their fitness goals, personal trainers can also enjoy a flexible schedule, the ability to work in a variety of settings such as gyms, studios, or even online, and the potential to earn a lucrative income. To accomplish all of this, you need the best personal trainer certification possible, among other things. Let’s look at the eight things all personal trainers should know to have a great career.   1. A Relevant Certification So, what is the best personal trainer certification, anyway? Well, it depends. Different certifications have different areas of focus. Some examples of specialties you can choose include anatomical kinesiology, exercise pathology, nutrition, psychology, weight loss, muscle building, sports performance, prenatal and postnatal fitness, corrective exercise, and senior fitness.   2. A Strong Knowledge of Fitness and Exercise Science Principles This includes understanding proper form and technique, safety considerations, and modifications for different populations and goals. By […]
May 17

6 Shoulder-Strengthening Exercises Men Should Add To Their Workout Routine

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Who doesn’t want strong shoulders? Toned and defined shoulders not only look aesthetically pleasing but also play an essential role in improving your overall strength. To that effect, knowing about the best shoulder-strengthening exercises will go a long way in helping you achieve your desired body goals. Usually, shoulders are involved in many upper body movements such as pushing, pulling and lifting, while also playing a key role in helping you maintain a good posture. Whether you’re a beginner at working out or a seasoned pro, incorporating shoulder exercises into your workout routine can help you build stronger muscles while also improving your overall strength. So on that note, here are six exercises we recommend adding to your workout for your next shoulder day at the gym.   6 shoulder strengthening exercises to try out Here are some effective shoulder strengthening exercises that you can add to your workout routine, along with some tips to help you get the most out of your shoulder workouts.   Shoulder Press Also known as the overhead press, the shoulder press is a compound exercise that primarily targets the shoulders, triceps and upper chest. To do shoulder presses, you should sit on a bench […]
May 16

5 keys to Living a Long and Healthy Life

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A popular quote says, “You should add life to your years, not years to your life.” You can be in a place where you can strive to have a long and healthy life and stay happy by following these 5 keys to a healthy lifestyle. Implement these into your own life to live a healthier and longer life.   Five Keys to Living a Good Life Here’s a list of the five keys to living a long and good life.   1. Stop Smoking There is no such thing as a “safe” level of smoking. Many harmful substances that cause cancer are released when you smoke. Smoking causes cardiovascular disease. A cigarette is made using tobacco leaf, which contains nicotine and other compounds. Nicotine boosts the release of epinephrine, a hormone that raises blood pressure. In addition, nicotine and carbon monoxide can damage the lining of the inner walls of your arteries. Your brain receives nicotine through circulation, where it causes a pleasurable sensation and soon becomes an addiction. So, stop smoking completely before it’s too late.   2. Maintain a Healthy Weight A body mass index (BMI) of 18.5 to 24.9 is considered to be a healthy body weight. […]
May 15

6 health benefits of mind-body workouts

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These workouts help you stay fit by providing a holistic approach that includes both the body and the mind!   Mind-body workouts are physical activities that focus on mental and emotional well-being in addition to physical fitness. These workouts incorporate movement, breathwork, and mindfulness exercises to help create a mind-body connection. Presently, the most well-loved mind-body workouts globally include Yoga, Pilates and Tai Chi. With the increasing popularity of mind-body workouts, we spoke to leading health and fitness experts for an in-depth guide on the benefits of these workouts. Here’s what they had to say. 6 health benefits of mind-body workouts   Relieves Stress Mind-body workouts involve breathing techniques and meditation, which can help reduce stress and anxiety levels. “Mind-body workouts combine physical movement, breathing patterns, and mental focus, making them different from conventional exercises. Yoga is an example of a mind-body workout as it focuses on body postures (asanas), breath control (pranayama), and meditation (dhyana). Studies have shown these workouts improve physical and mental health, supporting brain function, enhancing cognition and learning, and relieving symptoms of anxiety, stress, and depression. Including a 45-50 minutes yoga session in your daily routine can have several health benefits,” mentions Aman Puri, fitness […]
May 14

7 Free Weight Exercises for Men to Gain Muscle

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Pack on muscle and build your strength with these trainer-recommended movements.   As men, we all want to look and feel strong, and there’s no better way to achieve this than by gaining muscle. However, finding the time and money to go to the gym regularly can be a challenge for many of us. Fortunately, you don’t need fancy exercise equipment or costly gym memberships to get your desired results. Instead, with just a few free weights and some know-how, you can start building muscle in the comfort of your home. We chatted with an expert who shares seven of the best free weight exercises for men to gain muscle. TJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, shares seven free weight exercises you can do right now to start gaining muscle (and develop a shredded upper body). These exercises target all major muscle groups, including your chest, back, shoulders, biceps, triceps, and legs. Plus, we deliver expert tips on proper form and technique, so you can get the most out of each exercise and avoid injury. Whether you’re a beginner or a seasoned gym-goer, these exercises are perfect for anyone who’s looking to build muscle without […]
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