Apr 09

7 Tips to Improve Your Sleep Quality

by admin in Healthy Living 0 comments
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

by admin in Healthy Living 0 comments
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

by admin in Workouts 0 comments
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

by admin in Mind & Body 0 comments
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. […]
Apr 09

10 Fitness Tips & Tricks From the Pros

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1. Remove “weight loss” as an actual goal! Chris McGrath said that while this tip may seem crazy, “weight loss is too abstract and subjective to be stated as a legitimate goal.” Weight loss is an outcome that cannot happen without action, so your goals need to include specific actions that will lead to weight loss. Jonathan Ross also said that goals should be small and attainable. This will save willpower because rather than focusing on the negative — fighting the urge to say “no” to certain foods and behaviors — accomplishing smaller, tangible goals will “build confidence, which builds hope, which builds consistency.” 2. Train like the celebrities and use a process called Internal Overload Tanya Becker’s gym regularly hosts celebrities like Kelly Ripa. What does her gym provide that keeps these celebrities looking good and coming back? “At Physique 57, we do a combination of strength training, cardio and stretching using a process we call Internal Overload,” Becker said. “We work all your major muscles [in these full body workouts under an hour] to the point of fatigue and then stretch them for relief.” The result of this work is a “lean, supple, toned body.” Internal Overload also […]
Apr 09

Maintaining a Healthy Lifestyle

by admin in Healthy Living 0 comments
Physical fitness is not the sole basis of being healthy; being healthy means being mentally and emotionally fit. Being healthy should be part of your overall lifestyle. Living a healthy lifestyle can help prevent chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body. If you want to be a well-rounded, healthy individual, here are a couple of staying healthy tips that may help you do just that: Maintain a regular exercise routine No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do. What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day. Be conscious in your diet No, you do not have to force […]
Apr 09

The Top 5 Yoga Poses That Will Help You To Detox!

by admin in Workouts 0 comments tags: childs pose, detox yourself, good for kidney, massage internal organs, peeing dog pose, process of detoxification, top yoga poses, youga poses to detox
Fall is a great time to detox yourself with the help of yoga so that you can prepare for the oncoming winter months. Certain yoga poses are going to speedify the process of detoxification in your body. So if you want to cleanse it then you must know about these 5 amazing poses today. •Childs pose – For this you will need to start in a kneeling position and keep your hips resting on your heels. Up next you will need to bend forward and stretch your torso on top of your thighs and as you are doing so you will need to lengthen your arms in front of you. This is great for kidney areas. •Peeing dog – Keep one knee bent and rest your body on it, next you will need to lift your right leg up and hold it on your side as if you are peeing like a dog. Hold it for five breaths and then you can switch it on to the next side of your body. •Bow pose – For this, you will have to lie on your stomach and then mend the knees so that you reach the back of your ankles with […]
Apr 08

Workout routine: Five home exercises for toned arms

by admin in Workouts 0 comments
These at-home arm exercises are simple yet effective in building strength and toning your arms. Incorporate them into your fitness routine regularly, and you’ll see visible results in no time! Arm workouts are a crucial part of any fitness routine. Toned arms not only look great but also help in performing daily tasks with ease. However, going to the gym isn’t always possible due to time constraints or other factors. This is where at-home arm exercises come in handy.   Here are some effective arm exercises that you can do at home without any equipment:   Push-ups: Push-ups are a highly effective compound exercise that work on various muscle groups simultaneously, such as your chest, shoulders, triceps, and core. If you find push-ups challenging, start by doing modified push-ups on your knees, gradually working your way up to full push-ups. Tricep dips: To do this exercise, you’ll need a sturdy chair or bench. Sit on the edge of the chair with your hands gripping the edge, fingers pointing towards your feet. Walk your feet out until your hips are off the chair, and your arms are straight. From here, bend your elbows, lowering your body towards the ground, then push […]
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