Apr 11

How to Ease Gym Anxiety at Any Point In Your Fitness Journey

by admin in Mind & Body 0 comments
Whether you’ve been exercising for ages or are brand-new to fitness, these tips will help prevent gym anxiety from ruining your movement practice.   Kickstarting a movement practice for the very first time can feel a lot like going on a first date: Your mind might race with anxious thoughts, your palms may be incredibly sticky, and your stomach could feel like it’s tied in knots. But this so-called gym anxiety isn’t only experienced by beginners. Dipping your toes into barre when you’re a long-time powerlifter or trying a workout class at a different studio than your go-to can also leave you feeling uneasy and intimidated. In fact, Keri Harvey, an NASM-certified personal trainer at FORM Fitness Brooklyn, felt “embarrassed” at an unfamiliar gym just the other day. Ready to test out a machine she had never seen before, Harvey took a beat to read over the equipment’s instructions and safety precautions. Despite being an experienced trainer, “for some reason, it made me feel like I was letting everyone else know that I don’t know what I’m doing,” she says. TL;DR: Gym anxiety can spring up in anyone at any point in their fitness journey. Thankfully, though, there are steps […]
Apr 11

How to start building muscle as a beginner, according to personal trainers

by admin in Workouts 0 comments
You don’t need to be a fitness fanatic to start building muscle with strength training, according to Cassie Costa, a NASM-certified personal trainer. “No one starts off advanced,” Costa told Insider. “Focus on your own journey and goals. You will eventually find a good rhythm and become more comfortable.” She said that getting the right balance of exercises, staying consistent, and fueling your body with food and sleep can help you make gains even with no prior experience in the gym.   Use the right equipment To build muscle, you need to do strength training to challenge your body with gradually increasing amounts of tension, a principle called progressive overload. Gym machines can help beginners build a strong foundation and focus on specific muscles, Costa said. Free weights help train more muscles at once with compound exercises like squats and deadlifts. To start, dumbbells are the most user-friendly, she said. Barbells and kettlebells add weight and dynamic movement as you progress.   Prioritize compound movements that work multiple muscle groups To maximize muscle-building, you’ll want to focus on the big lifts first, according to Costa. “It’s great to use the energy and focus that you have at the start of […]
Apr 11

5 Tried and Tested Tips to Help You Achieve Your Fitness Goals

by admin in Healthy Living 0 comments
A lean and well-toned physique is a goal most of us set for ourselves. However, the hard work and dedication required to achieve it can be intimidating and overwhelming at times. With OTT apps and food apps at our disposal in today’s era, nothing can be more lucrative than binging on a show or movie on your couch with those fries you ordered online when you are not working. However, this is not going to help you achieve your fitness goals. If you want to take the first step into your fitness journey, here is a comprehensive list of things you should pay attention to and follow.   Regular exercise If you are serious about reducing those extra kilos, it is crucial to accommodate some sort of physical exercise into your routine, at least for an hour. You do not necessarily have to pump pounds of iron in the gym or run a marathon. You can start with activities that may excite you like swimming, Zumba, dance or even mild jogging. Once your body is conditioned, you can go for higher-level intensity workouts like heavy sprinting or low interval sets in weight training. Note that higher-level intensity usually sheds the […]
Apr 11

How to Build a Better Treadmill Workout, According to a Celebrity Trainer

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Harley Pasternak, who’s worked with Ariana Grande, Lizzo, and Jessica Simpson, shares his best treadmill workout tips.   Personal trainer Harley Pasternak works with a slew of celebrities, including Ariana Grande, Lizzo, and Jessica Simpson, just to name a few. So when he shares workout tips on social media, it’s worth taking note. Recently, the trainer revealed some of his go-to advice on Instagram about how to “intelligently” work out on a treadmill, and it’s full of insider tips you’ll want to keep in mind. In the clip, Pasternak performs a variety of movements on a treadmill in socks — something he confirmed in the caption that he only did to “show exaggeration in the different positions.” In series of text, Pasternak suggested walking or running on your toes to strengthen your calves, doing lateral shuffles to work your abductors (the muscles that help the leg rotate to the side) and adductors (the muscles in the inner thighs that bring the legs to the center of the body), walking backward to improve your balance and strengthen your quads, and walking uphill to focus on your hamstrings and glutes. Want to max out your next treadmill workout? Pasternak shared more details […]
Apr 11

Skin Care for Men: What You Need To Know

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Skin care for men doesn’t have to be complicated Perhaps you’re an outdoorsy kind of guy — spending lots of time in the sun, exposed to the elements. Or you’re the casual, more indoorsy type. Maybe you’re clean-shaven or sporting a full beard. No matter your style or lifestyle, taking care of your skin is important. “A lot of men have the common misconception that skin care needs to be really complicated, but it doesn’t have to be,” says dermatologist Jane Wu, MD. “You can have a simple regimen that’s easy to follow as part of your daily routine.” Dr. Wu shares what kind of products are important for keeping your skin fresh and healthy, along with both a simple and more advanced routine for men who’re interested in leveling up.   Choosing the right skin care products  In people designated male at birth (DMAB), the dermis layer of their skin tends to be thicker and tougher than in people designated female at birth (DFAB). This causes deeper, furrowed wrinkles from repeated muscle movement. Testosterone can also make your skin more oily. But Dr. Wu says picking the right skincare products isn’t about gender as much as it’s about figuring out […]
Apr 11

Seven Tips to Beat the Summer Heat

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Seven Tips to Beat the Summer Heat! Yes folks, it’s damn hot out there, but we have some ways you can cool off this summer.   1) Sweat cools the body, so wear layers. Why do you think we perspire? Because it is our body’s natural mechanism for keeping us cool during hot days! So, if you want to beat the heat and remain at a frosty temperature, layer on the clothing! We recommend a base article something akin to an Under Armor, long sleeve sport shirt. Then, really begin building on the shirts like several dark T-Shirts, a flannel Forester’s button-up, a Cardigan Sweater, a tweed Sport Coat, and maybe a down parka. With all these items stacked on your body, the sweat will come fast and furious. A simple pair of skiier’s leggings will help as well. Sweat as much as you can for as long as you can and, bang! Cool!   2) Roll up those car windows. Everyone knows that in order to keep things out of places, all you need to do is seal up all the ways in or out! It’s simple physics or something! So, while cruising the city or town in which […]
Apr 11

8 Ways to Boost Your Mental Health

by admin in Mind & Body 0 comments
Sometimes, life comes at you fast. Other times, the hustle and bustle just manages to catch up with you. With it can come stress, anxiety, sadness or fear of the unknown — all of which can impact your mental health. Managing your feelings and handling everyday challenges is an important part of maintaining your overall well-being, but sometimes this is easier said than done. Keeping up with your mental health can sometimes mean seeking support from a mental health professional, but it can also mean taking the everyday steps needed to boost your mental and emotional wellness. Here are eight things you can do every day to boost your mental health: Start your day on a positive note Having a morning routine is good, but making sure you’re starting your day on a positive note is important, too. Showing gratitude, whether it’s towards yourself, someone else or something else, can improve your mental health and emotional well-being. Instead of firing up your social media apps as soon as you wake up, take some time to give yourself a compliment or to acknowledge something or someone you’re grateful for. Or do both! Promoting feelings of self-worth can have a powerful effect […]
Apr 11

Why Is Nature Actually Good For Your Mental Health?

by admin in Healthy Living 0 comments tags: cure patients, happy state of mind, involve trekking or travelling, mental issues, nature is good for menatal health, scientifically proven, severe depression, therapy programs, warm embrace of nature
Did you often wonder why the therapy programs for mental issues often involve trekking or traveling in the lap of nature? Well, that is because it is a proven fact that nature helps patients who are suffering from mental issues to cope with their problems in a better manner. The psychologists who conduct this kind of programs strongly believe in the healing power that nature has. green spaces are known to be good for our well being. Awe could be one of the reasons why this works as the feeling of being in the presence of something which is far bigger and greater than ourselves fills everyone with wonder. Isn’t this the same feeling when you lose yourself in the heart of nature? After trips, the people who have been suffering reported that their stress levels were a lot lower and they were in a happy state of mind. You can improve your well being simply by taking a couple of minutes every day to spend in your personal garden and appreciate the beauty that nature has to provide to us. Make sure you slow down on your life in which you are rushing every day and feel awestruck by […]
Apr 10

Science-Backed Ways to Push Through Workout Fatigue

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That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy.   What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains.   What’s Happening When Mental Fatigue Inhibits Your Workout When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, says […]
Apr 10

Strengthen your core with exercises you can do at home using only a paper plate

by admin in Mind & Body 0 comments
With spring still nearly a month away, the continued wintry weather and shorter days with less sunlight could be taking a toll on your motivation to get out and exercise. Understandably, you may be inclined to skip the gym in favor of staying cozy inside. But don’t let the winter blues keep you from moving your body! By getting creative, you can get the exercise you need at home not only to boost your physical health but also to increase the feel-good brain chemicals serotonin, dopamine and noradrenaline to help you beat those doldrums. There are lots of ways you can work out in the comfort of your home quickly and simply — without expensive gym equipment. With a little ingenuity, broom handles, backpacks and other everyday household items can serve as useful tools during your workout. If you have access to stairs, there are numerous exercises you can do using just two stairs. Even a paper plate can be used for exercise. That’s right, just a single paper plate can provide all the means necessary for a surprisingly challenging total-body workout that strengthens your core and improves your balance. It may sound far-fetched, so I’ve outlined the exercises below […]
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