Apr 09

Follow These Tips To Lower Your Risk Of Workout Injuries

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In this article, we discuss tips to keep in mind to avoid workout-related injuries. Take a look.   Working out and partaking in physical activities helps in managing our health. It not only manages our health but also provides various benefits. However, a lack of proper measures can lead to injuries from working out. No matter how fit you are or what experiences you are, workout-related injuries can happen to everyone. The best way to avoid it is to follow the right measures and correct form. In this article, we discuss tips to keep in mind to avoid workout-related injuries.   Here are tips to help reduce the risk of workout injuries:   1. Always warm up and cool down If you don’t warm up, your training plans could be ruined since cold muscles are less flexible and more likely to break. Spend five to ten minutes active warming up, which involves keeping your body moving by walking or doing dynamic stretches like leg lifts, before your workout. Avoid slow stretches when you assume a position and hold it if you can because they don’t get your muscles moving sufficiently for a proper warm up. Cool down is the process […]
Apr 09

5 Bodyweight Exercises You Can Do in Living Room

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Bodyweight exercises are simple and easy to perform. They can be done anywhere with just a little bit of space – simply move your coffee table to one side, and you can perform most bodyweight exercises in that space. These exercises can be great for building strength and endurance without having to go to the gym or set up an expensive home gym. The best part? These workouts are all about functional movements that can help you move better in your daily life. They can make everyday movements like climbing stairs, walking, sitting, etc. much easier.   Bodyweight Exercises You Can Do in Living Room Check out the following five bodyweight exercises you can do at home:   1) Squat This most basic bodyweight exercise can help strengthen and tone the muscles in your lower body. When these muscles are in good shape, you may notice that you can move more comfortably and with less pain, and that everything from walking to bending to exercising becomes easier. Instructions: Stand upright and firm with your feet shoulder-width apart and slightly turned out. Put all your weight on your heels. Bend your knees till your thighs are parallel to the ground, and […]
Apr 09

Tips To Help You Stay Motivated To Workout During Winter

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Let’s check out tips through which you can motivate yourself to work out routinely through winter.   As the winter weather is setting in, it is getting harder and harder to get out of bed to work out. You are not the only one to feel this way. The water season not only makes us lazy but further slows down weight loss due to a reduction in sweating. No matter how hard it may be, exercising is essential to maintain a healthy routine. In this article, we discuss tips through which you can motivate yourself to work out routinely through winter.   Here are tips to help you stay motivated to workout throughout the winter season:   1. Practice stretching indoors Practicing stretching inside can help increase your body temperature before you step out to work out. This helps reduce feeling cold as soon as you leave your house. Do some brisk stretches before wearing your cold-weather clothing. Before your run or workout, do some leg rotations, butt kicks, or jumping jacks to increase blood flow to your muscles and joints and lower your risk of injury.   2. Set realistic goals Setting goals can be inspiring, but only if […]
Apr 09

7 Things You Should Know To Reach Your Dreams

by admin in Mind & Body 0 comments
Everyone has dreams and the wonderful thing is, you can have anything you want if you have the right attitude and take the right steps. Reach Your Dreams with these 7 valuable life hacks and have fun doing it!   1. Be Confident and Positive This is the backbone for all the other tips to reach your dreams. The more positive you are, the more you are open to opportunities and success. Law of Attraction states that whatever you put out comes back to you — so as you see the best in things and as you think highly of yourself, you begin to attract the people and situations into your life that will lead you to what you want. Think about it: when you are feeling down and frustrated, you probably aren’t very clear, focused or connected. You may be looking at the ground worrying, instead of making eye contact and striking up a wonderful conversation that might just change your life. Happy, successful people surround themselves with other happy people. So be confident, be positive and appreciate the little things as well as the big.   2. Focus Forward & Visualize Your Dream It can be all too […]
Apr 09

7 Tips to Improve Your Sleep Quality

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Life can move fast. It can be overwhelming, with stressors, distractions, and deadlines. There is one thing everyone can agree on: managing your sleep schedule is fundamental when it comes to physical and mental health alike. Check out seven tips to create a bedtime routine below.   Creating a Bedtime Routine We’ve all been there. Tossing and turning, the crinkle of sheets deafeningly loud — sleep being the elusive creature it is. It doesn’t need to be this way. By following simple steps and creating a routine, you can master sleep and wake up feeling refreshed and ready to go the next day.   1. Have a Strict Sleep Schedule The circadian rhythm, or internal clock of our bodies, dictates when we feel sleepy and when we rise. Many things can go awry with this system. One surefire way to get your rhythm in check is to set a proper bedtime and wake time. You can change it and experiment to see what works for you. The reason this is so important is that our brains have a mind of their own. They like to follow a routine, strengthened by habits. Without these routines and habits, our brains tend to […]
Apr 09

Getting Back on the Wellness Train: 5 Tips for Success

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The vacations are done, kids are back at school, and days are getting shorter again. It’s time to leave your summer behind and get back in the groove of fall fitness and health. I’ve had many people ask me recently how they can get back on the “wellness wagon.” Before you do anything, you must make a decision to do it. It’s that simple. If you let yourself have “just one more” splurge here or there, or wait until Labor Day or once school has been back a few weeks or whatever other excuse you have, you’ll keep pushing out the timeline to get started. Decide to do it and follow through. If it’s harder than you intended, fight for it. It might be hard, but that’s sort of the point. You’re changing from your summer behavior to your fall behavior. So, it’s a bit less, “Lunch Margaritas,” and a bit more “Noon Workout.” Change can be hard. Once you’ve made the decision to get yourself in gear again, decide what needs to be done. Do you need to overhaul your eating habits? Start working out again or more frequently? Cut back on alcohol? Reduce your caffeine intake? Perhaps it’s […]
Apr 09

6 Best Leg Workout Tips

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Leg workout tips. It’s very safe to state that over the last few years, Instagram has taken over leg day awareness. But with multiple new promoters and glute manuals available, we believe it’s essential to dive down on some tips to assure your safety and optimal growth. The leg workout is most loved and hated among gym-goers. On top of it being a naturally brutal workout to get through, it can take time to notice growth.   Here Are Leg Workout Tips to Maximize Your Benefits.   Don’t Skip Legs While this first tip might look like a no-brainer, it’s universally known that leg days have a high tendency to be managed and undertrained. While you may not appreciate working out legs, not working them out promotes an unproportional physique and strength. If legs are your weak zone, treat them like it. Train them two times a week or split up the muscles groups throughout the week.   Squat A leg workout without any variation of squats is not a practical leg workout. Squats are one of the adequate exercises for improving mass and strength. They’re a multi-joint activity that affects all the muscles in the legs, glutes, and even […]
Apr 09

10 ways to fight depression – naturally

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Getting the blues from time to time is normal, but it doesn’t make coping with depression any easier. As part of Anxiety and Depression Awareness Week, we take a look at 10 natural ways that may help you beat the blues without help from a doctor or medication.   1. Go easy on refined sugar and carbs Eating refined sugar/carbohydrates makes blood sugars go up and down quickly which can cause low blood sugar, which in turn can cause symptoms like depression, anxiety and fatigue.   2. Eat more fish, nuts and seeds To ensure that your nerves and neurotransmitters stay healthy, increase consumption of omega-3 oils found in salmon, cod, sardines, walnuts, pumpkin seed and flax.   3. Eat more veggies or take vitamins Vegetables or supplements with vitamins B6, B12, folic acid, iron and trace minerals help to process important neurotransmitters in the body.   4. Herbal supplements Herbs such as St. John’s Wort are known for their positive impact on serotonin levels in the brain.   5. Stay away from alcohol and caffeine Alcohol is a depressant. Caffeine is a stimulant, but has been linked to depression, especially when combined with sugar. Susan Chapman, registered dietitian at Piedmont […]
Apr 09

5 Squat Mistakes We’ve All Made and How To Get It Right

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Let me blow your mind really quick: Squats are not the only way to strengthen your glutes, and they’re not the best way to do it either. Yup, a 2019 study published in the Journal of Strength and Conditioning Research suggests that Romanian deadlifts and weighted hip bridges worked participants’ booties harder than the back squat. So if you’re out here wondering if your squatting wrong, maybe it’s time to ask yourself if you could work other moves into your routine as well. Cool? Cool. With that out of the way, let’s discuss what a proper squat looks like, shall we?   How to do le squat Stand with your feet shoulder-width apart. Keeping your chest lifted, slowly bend your knees to lower your body until your thighs are parallel to the floor, keeping your knees behind your toes. Press into your heels and focus on your glutes as you straighten your knees to come back to the starting position. That’s one rep. Feel like a baller. Obviously, form is the MOST important thing when doing any kind of exercise, since effing it up could mean, at best, not getting the full effects of the workout and, at worst, hurting […]
Apr 09

4 Top Tips for Warming up Before your Home Workout

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If you’re juggling responsibilities and are pressed for time, it’s easy to be a bit impatient and want to get straight into fitness regime, especially if you’re working out at home.  It’s still vital to recognise the importance of warming up and cooling down, however. This helps to prepare your body for exercise and assists with your recovery afterwards.   Why Warm-up? Warming up allows you to exercise more efficiently. It slowly increases the heart rate and helps you avoid injury. This because it stops the intense exercise coming as such a shock to your system. Depending on whether you prefer to hit the gym or workout at home, you can find four top tips to make sure you’re warming up effectively.   1. Use dynamic movement as a warm-up for exercise The best way to warm up before taking part in physical activity is to perform low-intensity, dynamic movements that are similar to the main type of activity that you will perform. Here are three examples: You’re going to jog three miles. First, do some dynamic movements to warm up: walk slowly, gradually speeding up for about five minutes. If you’re about to do a set of bench presses. […]
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