Jul 01

4 sculpting exercises for a flatter belly, toned arms and lifted bum

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Targeted toning in four moves   If you’ve been doing the same workout since you can remember and aren’t getting the results you want, it might be time to shake things up. Most of us have those niggly body parts that seem impossible to change – no matter how many runs you go on or how many days you hit the gym. There are plenty of reasons why certain areas of our bodies are not as responsive to diet and exercise, including genetics and being more difficult to isolate in training. The key to changing these parts lies in targeted body sculpting exercises using weights or resistance to tighten, lift, flatten or bulk up, depending on the intent, says personal trainer and Genesis Health + Fitness gym owner, Beaux Glenn. “It isn’t possible to magically isolate just one area of the body but you can certainly target those areas with the right exercises to help achieve the shape you want,” he explains. Ahead, the most stubborn areas to change – and the number one sculpting exercise you can do to target each one.   How to sculpt… a flatter belly Stomach shape is influenced by two main components: muscle and […]
Jun 30

7 biceps workouts to tone and strengthen your arms in a flash

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These 7 exercises will whip those biceps into shape in no time   Our arms carry us through life — literally. We use them to lift kids, pets, and boxes. They can help us power through a cardio workout (pump those arms), do yard work, and pull together ingredients for a wow-worthy meal. When discussing arm strength, the first visuals that come to mind are often bulked-up bodybuilders. However, arm strength is essential for more than aesthetics. It allows us to perform day-to-day tasks with reduced strain and pain. Arm muscles aren’t merely fashionable — they’re functional. Your knowledge of the muscles in your arm may vary. However, the bicep is one most people have heard of, at least in passing. The biceps are a large and vital muscle group you often use throughout the day without thinking twice about it (unless the task is a challenge). Gaining and maintaining strength in the biceps is essential. Read on to learn why, along with seven biceps exercises to bulk up your arm day.   Biceps 4-1-1   Understanding the basics of these muscles, such as their function and where they are, may provide the motivation to devise a biceps workout of […]
Jun 29

9 Tips That Will Help Manage Diabetes

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Read on as we share tips that will help manage your blood sugar levels. Diabetes is one of the most common cardiovascular diseases. It occurs when our blood glucose is high. Having diabetes can increase one’s risk of various other diseases. Hence, it is necessary to prevent as well as treat diabetes. If you already have diabetes, it is not too late to take steps to treat it or even improve your blood sugar levels. There are various ways in which you can manage diabetes and reduce blood sugar levels. In this article, we share tips that will help manage your blood sugar levels.   8 Tips that can help manage diabetes and reduce blood sugar levels:   1. Manage your diet One of the most effective ways to manage diabetes is to follow a healthy diet. Avoid sugary and processed foods, and focus on consuming whole, unprocessed foods that are rich in fibre. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Additionally, portion control is crucial to maintain stable blood sugar levels.   2. Stay physically active Regular exercise is essential for managing diabetes. Engaging in aerobic activities like walking, jogging, swimming, […]
Jun 28

Back exercises in 15 minutes a day

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Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you’re beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.   Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. […]
Jun 27

Breathing exercises to help you cool down post workout

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The importance of cooling down after a heated workout session cannot be overstated. Yoga expert shares breathing exercises to help you cool down   When it comes to yogic tradition, the importance of breath cannot be overstated. From decreasing stress to relieving pain—breathing exercises provide a range of health benefits. For those who seek new ways to effectively cool down post-workout, breathing exercises can be extremely helpful. “Incorporating breathing exercises and yoga into your post-workout routine allows for a gradual transition from a state of heightened activity to a state of relaxation and recovery. It supports physical and mental recovery, promotes overall well-being, and helps you feel refreshed after your workout,” says certified yoga instructor and JetSynthesys’ ThinkRight.me Master Sneha Desai. She further says that improved blood circulation, enhanced relaxation, and a stronger mind-body connection can be achieved through breathing exercises, and yogic stretches. Below, she shares three exercises that are easy to follow and will help you regulate your breath post-workout.   1. Belly breathing or candle blows During this exercise, you breathe in from the nose and count till 5 in your mind. You will count till 10 when you breathe out from the mouth. Remember it is […]
Jun 26

Healthy Life: Improve Your Spiritual Wellness With These 10 Fulfilling Tips

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Here’s how you can unlock your limitless potential in this lifetime through spiritual wellness.   Spiritual wellness has become increasingly popular — and important — over the past few years. The concept of spiritual wellness rose to prominence in the 1950s, 1960s, and 1970s as physicians and philosophical thinkers examined how the idea could help people build a happier and healthier life in society. Flash-forward to the 2010s and 2020s, the concept of spiritual wellness and health has become even more of a hot-button topic of discussion today as people continue to unlock their limitless potential and purpose. Read on to discover 10 tips to enrich your overall wellness and spiritual journey to achieve fulfillment.   What is Spiritual Wellness? According to the Laborers’ Health and Safety Fund of North America, spiritual wellness is defined as having a relationship and interconnection to something beyond yourself while developing values, morals, and principles that help you navigate your actions and give you a sense of an earnest and meaningful life.   How Did Spiritual Wellness Begin? Spiritual wellness isn’t an uncommon practice. It stemmed from ideologies and customs found in ancient Roman, Greek, and Asian cavillations that delved into holistic wellness.   […]
Jun 25

Social Media Bodybuilding Influencer Shares His “3 Tips” for Creating Bigger Biceps

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Social media influencers are a big part of our lives, consciously or subconsciously. Other than travel and styling, which are widely popular areas of interest, fitness is one of the leading fields where influencers play a big role. When it comes to bodybuilding, Ross Dickerson is considered a genuine and trustable fitness influencer who provides expert knowledge and good variations to his followers. Other than that, he is a fitness model and an entrepreneur as well. Recently, Dickerson shared an Instagram video in which he shared three pro tips to pump your biceps. Let’s find out if they’re of any help.   Bodybuilding influencer promises bigger biceps   Ross Dickerson has one of the most aesthetically pleasing physiques out there. He began his fitness journey at the age of 19. Moreover, after he built an excellent physique, he began sharing his knowledge about bodybuilding and being fit through his website and social media. With time he built the trust and now is looked up to for his essential advice about health, fitness and workout advice. View this post on Instagram A post shared by Ross Dickerson (@dickersonross) Recently, he shared workout tips to gain better results from the training session. […]
Jun 24

6 Easy Tricks to Boost Your Leg Day Workouts

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Leg day stalling? Lower body workouts coming to an almost stand still? You’re not alone – for many gym goers it’s leg day that suffers most. But why? Perhaps it’s simply down to motivation (or lack of), after all, why do legs when you can do chest, but for others, a badly executed leg day routine could easily be rectified through some small tweaks and quick tips. As the old saying goes: knowledge is power. So let us run you through 6 easy tips and hacks that will help you get most out of your leg day routine and workouts. You’re going to thank us for this, although your legs may say otherwise.   How to Get the Most out of Leg Day   1. Warm-up This is an obvious one, but it’s amazing how many people forgo a proper warm-up prior to working out. Raise your core temperature with five minutes of light jogging, followed by a complete set of stretches, focusing on hamstrings, groin, calves and quads. If you’re not properly warmed up you simply won’t get the same results, says fitness adviser Simon Harling.   2. Fuel up Your legs and glutes are the biggest muscle group […]
Jun 23

Intermittent fasting isn’t working? Try these 5 tips to lose weight

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Nutritionist shared a post about intermittent fasting and how it could harm the body.   Intermittent fasting (IF) has been one of the most popular diet plans for decades. It involves fasting for a number of hours and eating only during a certain window in the day. There are many forms of doing IF, such as restricting the number of hours to eat and fast. While many IF experts suggest that this eating pattern involves altering a person’s lifestyle rather than just what to eat healthily. But it doesn’t work for all. Celebrity nutritionist Rujuta Diwekar shared an Instagram post about IF and how it could harm the body. “Diets don’t work because they are not sustainable, are restrictive in nature, don’t take into account the food systems of your region or daily practicalities of life, etc. Focus on developing good habits for good health and sustainable weight loss. Keep it simple and common sensical with food,” the expert wrote in the caption. In the post, she added, “Weight loss during fasting comes from losses in muscle, bone density, etc.”   View this post on Instagram A post shared by Rujuta Diwekar (@rujuta.diwekar) She quoted the latest research about IF […]
Jun 22

How to keep fit without hitting the gym

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Keeping fit is very important to your health and it’s good to engage in exercises to help you maintain your body. When most people hear about keeping fit, they think about the gym but it doesn’t always have to be the gym. There are some steps you can follow with your friends, family, or individuals to keep fit. Eating balanced diet food is very important taking plenty of fruits helps to stay hydrated always.   Here are some tips for fitness:   Take a walk Taking regular walks can help increase cardiovascular fitness, strengthen bones, reduce body fat, and boost muscle power.   Dance Dancing relieves stress. It is a great mood buster and also assists in weight loss. Yoga is also a deal to keep fit, the twisting, stretching, and folding during yoga practice helps build a good digestive system, circulation among other health benefits.   Climb stairs This is a perfect way to strengthen your bones, it helps burn calories and also improves one’s fitness. Health Experts say that climbing stairs burns more calories than jogging.   Participating in sporting activities Activities like swimming and tennis help improve blood circulation which assists the body to keep fit.   […]
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