Apr 08

10 Healthy Breakfasts to Make If You’re Going to the Gym in the AM

by admin in Healthy Living 0 comments
It’s early, you’re sweating profusely and all you can think about is how to quiet your stomach that started growling as soon as you stepped out of the gym. After you pat yourself on the back for doing something for your health so early in the morning, it’s time to make some breakfast. In order to capitalize on that morning workout, you need to make sure that your breakfast includes a good amount of protein, healthy fat and carbohydrates to fuel the rest of your day. Here are 10 healthy breakfasts to set you up for a day of success.   1. Veggie Omelette Eggs are an excellent post-workout option due to their high protein content. The addition of some chopped veggies ups the amount of micronutrients, which aids in recovery. Add some avocado as a bonus of healthy fats to help keep you full until lunch.   2. Greek yogurt parfait Greek yogurt has gotten a lot of hype lately, but not without reason. This tangy, creamy dairy product has an average of 12 grams of protein per serving, and is very low in sugar if you get the plain variety. Add some fruit and granola to make a […]
Apr 08

How To Keep Your Muscles Pumped Post Your Workout

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You’re probably familiar with that feeling of rejuvenation post your workout, despite having thoroughly exhausted yourself during the session. And if you’ve ever wondered about the science behind the irony, it’s because when you work out, blood is pumped to provide energy to your muscles and keep them nourished. This process causes muscle hypertrophy or muscle growth which stays for a short duration until after your workout and then decreases gradually. But if you want to keep your muscles pumped long after your workout, you need to ensure they are nourished well. Here’s how you can prolong pumped muscles post your workout:   1. Increase your reps You can perform variations of strength training exercises with a high number of repetitions and low resistance setting. The higher number of reps will increase your heart rate and blood flow to your muscles which will ultimately keep them pumped for longer.   2. Down a protein shake post your workout Consume a protein shake post your workout since it contains carbs and protein which will begin the recovery process of your muscles and minimise breakdown. Along with a scoop of protein powder, include fresh fruit juice or milk blended with a fresh […]
Apr 08

7 benefits of meditation, and how it can affect your brain

by admin in Mind & Body 0 comments
Numerous studies have proven the benefits of regular meditation . These can include decreased stress, improved concentration, lower blood pressure, and reduced symptoms of anxiety and depression , just to name a few. And while there are different types of meditation, they can all offer a similar set of proven benefits for mental and physical health. Here’s what research has found.   1. Better focus and concentration Mindfulness meditation helps you focus on the present, which can improve your concentration on other tasks in daily life. A 2011 study from the Harvard Medical School examined the effects of mindfulness meditation on the brain and found a connection between mindfulness and processing new information. The researchers examined the brains of 17 people before and after participating in an eight-week meditation program. Brain scans showed an increase in gray matter in the parts of the brain responsible for learning, memory, and emotional regulation. Additionally, a 2016 study from researchers at Carnegie Mellon University demonstrated how mindfulness meditation can improve concentration and decision making. The study consisted of 35 unemployed adults looking for work. One group participated in a three-day relaxation program without mindfulness meditation components, while the other group participated in three […]
Apr 08

10 Tips For Getting Healthy from Sound Body & Mind

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1. Eat Real Food Generally speaking, if it comes in a box or a bag, try to avoid it. Vegetables come in a bag sometimes, that’s obviously OK. Just focus on eating more one-ingredient foods, along with reducing intake of things that require a long list of additives­. Too many packaged foods can increase intestinal permeability (also called “leaky gut”) which kicks off a chain reaction of inflammation.   2. Move your body  The body is made for moving, so first and foremost work on sitting less. Around 80% of adults fail to meet the minimum daily recommendation for exercise! Most adults should get at least 2.5 hours of moderate aerobic activity (such as brisk walking or even gardening) or 75 minutes of vigorous aerobic activity a week. Ideally try a combination of both, such as alternating days of cardio with exercise focusing on flexibility, building strength, or enhancing endurance. Here are some workout options:   3. Drink Lots of Water Every day you lose water through your breath, perspiration, and by going to the bathroom. For your body to function properly, you must replenish its water supply by drinking lots of water and eating hydrating foods. Follow the “8×8 rule”, […]
Apr 08

10 healthy habits to put in place by age 60

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When we turn 60, our bodies are telling us things we need to know. It’s a critical time, health-wise, for everyone, no matter your race, gender or ethnic group. Anyone diagnosed with chronic conditions earlier in life may be confronting the progression of that condition in their 60s. It’s also a time that certain debilitating diseases, such as colon cancer and heart disease, can emerge. Meanwhile, unhealthy behaviors of the past can begin to bubble up, whether it’s too much alcohol, smoking or recreational drug use. Many people in this age group must confront changes in their careers and consider what their years after retirement will look like. I see many patients who are planning to retire, but there are often additional worries. For instance, more and more people in their 60s not only continue to oversee the lives of their own adult children, but look after their grandchildren, either financially or by babysitting. Not to mention elder care, which also crops up at this age. It’s important to maintain healthy habits in your 60s in order to stay mentally, emotionally and physically strong. Here are 10 tips for weathering the challenges of what should be a very rewarding decade. […]
Apr 08

8 Tips to Maximize Your Upper Chest Training

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Having a well-built upper chest is an important part of having an aesthetic physique. Learn how to maximize your upper chest training with these 8 tips. For those of you that are bodybuilding fans, think about the greatest champions that were known for their chest development. Guys like Schwarzenegger, Coleman, Haney, and Franco come to mind. Yes, they were all big bench press lifters but their chests were so well-developed because they committed to training the chest in sections. A large focus was spent on their upper chest development. This is what made their pecs look like plates of armor. They were full and had a shelf-like appearance which made their entire upper body appear better. It isn’t just bodybuilders who focus on upper pec training either. Powerlifters will do a lot of accessory work on this area because they know it can help them get stronger on the bench press. If you feel this is a weakness that you should improve, read on to learn what you can do to see the results that will help you look better and get stronger.   1. Start Your Chest Training With Incline Work As with any other bodypart you want to […]
Apr 07

17 Women Share Their Best Tips For Getting Motivated To Work Out

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Working out is hard as hell—even before you hit the gym. Sometimes the best intentions, like setting an early alarm or packing sneakers in your work bag, won’t be enough to get you psyched about the grueling training session you’ve got planned. The truth is that every day won’t feel like a fitness fairytale, so don’t be so hard on yourself. Plus, it’s totally fine to skip the occasional workout. In fact taking extra time to recover may help you reach your fitness goal faster (hi foam roller!). But before you hit snooze or head to happy hour with sweat-free gym gear, think about whether you’re skipping one session or playing fitness hooky on the reg. It’s called working out for a reason—you have to show up and do something in order to see results. If you need a little inspiration before you get your fitness on, try these 17 ways real women motivate themselves to get #UpNOut.   1. Write down your goals and look at that list often. “I’m always fighting the battle of immediate versus long-term gratification, so I try to find ways to immediately remind myself of the long-term plan by writing little messages on my […]
Apr 07

8 Best Lower Back Stretches to Relieve Back Pain, According to Orthopedic Experts

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These easy lower back exercises can help relieve tightness, improve flexibility and more. Suffering from lower back pain? You’re not alone — according to the Cleveland Clinic, approximately four out of five people have lower back pain at some point in their lives. “In a young and healthy person, back pain can happen from sitting too long and/or inactivity due to muscle shortening,” says Theresa Marko, PT, DPT, MS, a board-certified orthopedic physical therapy specialist based in New York City. “As one gets older, back pain might stem from joint stiffness and arthritis as well as from stenosis — a narrowing of the spinal cord canal.” Other common causes of lower back pain include myofascial pain (a chronic pain deep within muscle tissue) and disc herniation. Thankfully, there’s an easy way to help relieve or prevent that stiffness in your back: by regularly stretching your lower back. “Stretching can help relieve lower back pain by improving the range of motion of the spine,” explains Christine Villoch, M.D., vice-chair, Division of Physical Medicine & Rehabilitation and Pain Management at Miami Neuroscience Institute’s Spine Center. In fact, a 2017 study published by the Annals of Internal Medicine found that yoga can be […]
Apr 07

Does Cardio Really Kill Your Gains?

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If you take your fitness advice from your local gym bro, you’ve probably heard the notion that even looking at a cardio machine can make your hard-earned muscle gains disappear overnight. While that’s certainly not the case, there is some merit to the myth. Multiple studies exist, both supporting and negating the perceived effects of cardiovascular training on strength progress. All this conflicting information can certainly leave you in a tailspin when it comes to planning out your weekly regimens. Now, this isn’t to say there aren’t benefits to training for cardiovascular improvement. Many athletes can still achieve a proper health and wellness routine through aerobic exercise. The confusion pops up, however, when you start to mix in cardio with more anaerobic modalities. So, does cardio affect muscular development? It’s not as cut and dry as many would like it to be. The best answer, naturally, all lies in how you structure your training, what your intended goals are and how you view each discipline. Below are some answers outlining how this myth came to be, as well as some tips on how to most efficiently add cardio training to your normal strength regimens.   How Cardio Can Influence Your […]
Apr 07

6 Work from Home exercises that you can follow to keep yourselves active

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The concept of work from home came amidst the pandemic but more businesses than ever before have adopted this style as a more permanent solution for their employees and businesses to adapt flexibility in working. Though the benefits of working from home far outweigh any downsides, one of the negative repercussions is the reduction in movement and physical activity for employees making you overweight. Here are 6 work from home exercises and ideas that help you stay active during your workday. i) Start your day with a walk Starting your day with a walk to achieve your 10,000 steps is a great way to boost your energy first thing in the morning and start your day by accomplishing one of the staples of health, fitness, and exercise. Depending on your schedule, you could also break it up and take smaller walks before, during, and after your work to stay physically active and really get your blood pumping and brain firing. ii) Stand during video and phone calls Sitting in a chair for eight hours straight is horrible for your back and posture, especially when you’re sitting at a kitchen table or on the couch. One of the best ways to […]
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