Jul 11

Squeeze More Gains From Your Chest With The Dumbbell Squeeze Press

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This dumbbell variation will be sure to blast your pecs in a unique manner.   The dumbbell squeeze press goes by a few names, like the hex or champagne press, but they all mean the same thing—more gains for your chest. Part dumbbell chest press and the part dumbbell flye, the squeeze press creates muscular tension from the get-go for juicy muscle-building gains. Lifting heavier weights for more reps and sets is the key to progressive overload and more muscle and strength. But sometimes, this is not possible because you have plateaued or are working around an injury. If one or the other or both is the issue creating muscular tension in different ways helps you stay on the gain train. This is where the dumbbell squeeze press comes in. By creating tension by pressing the dumbbells together before you press, you create a flood of muscular tension in your chest by making a lighter weight feel heavy.   What is the Dumbbell Squeeze Press? The dumbbell squeeze press is a dumbbell bench press variation in which you take a pair of hex dumbbells, press them together lightly, and perform a bench press. This bench press variation is part close […]
Jul 10

6 Stress-Relieving Ways To Practice Self-Care Regularly

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Effective stress management is crucial to maintaining one’s physical and emotional wellbeing. Here are a few expert self-care tips to reduce stress and practice on a daily basis.   Mental health: With the amount of responsibilities that all of us have these days it can be tough to engage our time in self-care and invest our time to look after our mental well-being. The major cost that all of us end up paying includes a major negative impact on our mental health. In an interview with Zee English, Nishtha Khurana, Counselling Psychologist at Lissun- Mental health & Emotional Wellness Venture shares the effective ways in which you can practice self-care and remain stress-free. We forget to take care of our personal needs while being burdened by the multiple stressors of life like: caregiving responsibilities, financial responsibilities, work stress etc. The biggest setback that we face is in terms of creating a balance in these aspects of our life which could make the stress levels surmountable for all of us.   So how can self – care help us in relieving stress? We are all less able to handle the stresses that come our way when we’re depleted by physical and […]
Jul 09

The many benefits of teaching yoga in schools for students

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Typically, when you think of ‘yoga” you tend to think of postures or asanas and, hence associate the benefits of yoga with physical well-being alone. But if one looks at Yoga closely, the word “yoga” comes from the Sanskrit word “Yuj” which means to unite. The practice of yoga is known to bring about a perfect harmony between mind and body and this unity plays a great role in the overall stability. We have been following the practice of Yoga in our school curriculum from past few years and give it the same importance like any other subject. Not only does it translate into better academic outcomes, but also improved holistic growth and development. Yoga has also become the best way for physical and mental fitness and has been accepted as the best way to embrace positivity in life. Here are some of the multiple benefits that yoga can bring for children and why yoga in schools is imperative.   Improves attention span & memory The need and importance of yoga in education arises from the fact that it helps in improving concentration and attention span. Yoga is also known to improve memory function and its direct impact can be […]
Jul 08

Build Strong Arms and Shoulders With These 9 Exercises

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A strong, well-defined pair of arms and shoulders is a visual hallmark of a fit and healthy body. Building those muscles not only helps improve your overall strength but also boosts your confidence. Here are nine exercises that you can incorporate into your workout routine to sculpt and boost the strength in your arms and shoulders.   1. Push-ups Push-ups are a bodyweight exercise that targets the triceps, chest, and shoulders. It benefits overall upper body development. How to perform: Start with your hands shoulder-width apart on the ground. Keep your core engaged while lowering your body to the floor by bending your elbows. Push back up to the starting position.   2. Bicep curls Bicep curls target, unsurprisingly, your biceps as well as engaging forearm muscles. How to perform: Stand with feet shoulder-width apart holding a dumbbell in each hand. Curl the dumbbells towards your shoulders, keeping elbows stationary at your side, then lower them back down.   3. Tricep dips Tricep dips target the muscles on the back of your upper arm. How to perform: Place hands behind you on a bench or sturdy support with fingers facing forward. Lower yourself down towards the ground by bending your […]
Jul 07

Health Tips: 5 Reasons Why You Should Consume Nuts And Seeds Regularly

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Health Tips: The food we eat plays a great role in determining our overall health and well-being. Scroll down to explore how nuts and seeds are beneficial for our overall health.   Making smart food choices is a part of a healthy lifestyle as you age. The food we eat plays a great role in determining our overall health and well-being. While some abundant superfoods and beverages are beneficial for health, nuts and seeds form the foundation of a healthy and nutritious diet. Health experts suggest consuming nuts and seeds daily for its impressive health benefits. Here are some amazing reasons why you should add nuts and seeds to your regular diet.   Health Benefits Of Nuts And Seeds   1. Aids Weight Loss Nuts and seeds are a great source of protein, fibre, healthy fats, vitamins and minerals that help in aiding weight loss and burning belly fat. According to WebMD, nuts contain unsaturated fats which means they leave you feeling more satisfied after eating, helping you eat less over time.   2. Controls Diabetes Consumption of nuts and their inclusion in dietary patterns has been associated with a range of beneficial health outcomes. In a study conducted by […]
Jul 06

Successful Aging: Tips for Keeping Your Body and Mind Sharp

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Living longer is more than just growing older — it’s also about living life to its fullest   Life expectancy is increasing for people in the United States. The U.S. Census Bureau says that in 1920, 1 in 20 people in the country were age 65 or older. In 2020, that number was 1 in 6. Living longer should mean more time to spend with your loved ones, doing things you enjoy, making memories and cementing your legacy. Not just more time juggling the chronic and progressive ailments of older age. “One of the greatest challenges facing older adults is preventing physical disability and extending what we call ‘active life expectancy,’” says geriatric specialist Ami Hall, DO. That is to say spending older age living life to its fullest. They call that successful aging. It’s the difference between getting older (which we all do) and getting frailer (which we don’t necessarily all do). Your genetics play a big role in how well you age. But your genes aren’t your destiny. Fortunately, there are steps you can take throughout your life that can help you maintain your physical, mental and cognitive health as you age. And it’s never too late to […]
Jul 05

Exercise tips: 7 science-backed benefits of strength training

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Benefits of lifting weights: Strength training is a fundamental part of most exercise routines, but not just because it helps you lose weight or build muscle. It also has a plethora of lesser known physical and mental benefits. The world knows that if there’s one type of exercise that could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight — all at the same time — it has to be strength training. But did you know regular strength training has some even less obvious advantages as well, including a host of mental health benefits like reversing the process of ageing and reducing symptoms of anxiety and depression? More popularly known as weight lifting or resistance training, strength training is a group of physical activities designed to improve muscular fitness by focussing on a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight. Read on to learn what fitness experts and studies have to say about the top benefits of strength training.   1. Makes muscles and bones stronger Strength training can lead to significant muscle growth when combined with a proper diet, experts suggest. […]
Jul 04

6 expert tips on how to stay fit during your summer travels

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Make the most of your summer vacation with these easy tips   The last thing we want while travelling is to fall sick. While summer travels are fun and exciting, we have to also keep in mind certain things to avoid falling sick. For this reason, we checked with some leading Indian health experts to learn about simple fitness and nutrition tips to keep in mind while on a summer vacation. Their tips will minimise your risk of falling ill due to heat or other reasons during or after your travels.   6 tips to stay fit while travelling this summer   1. Hydrate Staying hydrated while travelling is essential. Proper hydration is necessary to maintain your energy levels. “Hydrate yourself by sipping warm to hot water to reduce the accumulation of toxins in the body. Staying hydrated keeps the vata and kapha doshas well balanced, supports the digestive system, and is beneficial for the throat. One teaspoon of organic honey with a glass of water also helps aid digestion. Fresh fruits like mango, pomegranate, and melon also keep us hydrated,” says Dr Manjula, senior Ayurveda doctor, Shreyas Retreat, a Relais & Châteaux member. ​​“Carry a reusable water bottle and […]
Jul 03

Shy girl workout trend can help you get over gym anxiety while getting fitter

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Who needs the shy girl workouts?​ Are you avoiding going to the gym because it feels awkward to workout while so many people are around you? Chances are you might be feeling intimidated at the gym, which is completely normal and actually quite common. If that is how you feel, then the shy girl workout trend, widely popular on Twitter, can come to your rescue.   Feeling intimidated at gym is more common than you think Many people feel overwhelmed and intimidated to work out at the gym. They might worry that other people are judging them or could feel overwhelmed with all the complicated gym equipment they have no clue how to use. Whatever the reason behind your shyness, this TikTok workout trend can help you feel more comfortable to break a sweat at a public workout place. All you need is a corner, a yoga mat and a pair of dumbbells (in the weight you can comfortably workout with). Eventually, once you get more comfortable, you can start exploring other parts as well as equipment of the gym. Here are some workouts from this trend to try and achieve fitness as well as confidence at the gym. Do […]
Jul 02

Healthy living tips for the warmer months

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Making the most of summer: These healthy living tips for the warmer months will ensure you enjoy the best of this season…   Summer is a fantastic time of the year and a great opportunity to spend more time outdoors, but it is important to be aware of some of the dangers and how you can stay healthy. Summer can bring a few health hazards, especially with temperatures soaring. Therefore, everyone should be aware of a few important healthy living tips for the summer months. No matter your age, you must stay safe during the warmer months of the year while still making the most of the good weather. This post will suggest a few healthy living tips to help you enjoy a happy and healthy summer.   Avoid Prolonged Sun Exposure It can be a great feeling to get out in the sun, but you need to be safe and avoid prolonged exposure (particularly during periods of extreme heat). You should seek out shade, apply SPF and keep this topped up throughout the day, and wear clothing that will protect your skin from the sun.   Stay Hydrated It can also be very easy to become dehydrated during the […]
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