Mar 26

Improving Your Mind and Body with Meditation

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Diet and exercise aren’t the only ways you can help prevent heart attack and stroke. Research shows that people who regularly practice meditation are significantly less likely to suffer a heart attack or stroke. Although you may not be able to rid yourself of daily stressors, meditation may provide the mental shift you need to better prepare for life’s oncoming obstacles.   Meditating for a Healthy Mind Meditation and mindfulness work hand-in-hand to induce a heightened state of awareness and focused attention. Mindfullness is the ability to be fully present and aware of where we are and what we’re doing. It is available to us in every moment, whether that’s through meditation or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it. Establishing a daily meditation practice can help calm your mind, thoughts and emotions. You may also experience sounder sleep, less anxiety and a more positive outlook on life.   Meditating for a Healthy Body Meditation can help soothe nerves and help your body run as it should, rather than operate in a reflexive, stress-reduced shutdown mode. Some physical benefits associated with meditation include decreased inflammation, increased immunity, […]
Mar 26

How To Pick The Best Running Chews And Gels For Yourself?

by admin in Workouts 0 comments tags: 50 mg caffeine, best running chews, faster your speed, glycogen and blood sugar, intensive running session, runners derive, running chews and gels, skip the supplements
Need some running gels and chews that can energize you in your intensive running session? There are thousands of options that you will find in the market but you must know which one to pick if you are looking for something that fits your requirements. So take a look at how to choose the best chews and gels for running. Faster your speed, more the carbs need Most of the women who are runners need around 30 to 60 grams of carbs every hour so that they can keep the glycogen and blood sugar at ideal levels. So if you are running at an easy pace you can stick to 30 grams and if you are pushing it then you can go to 60 grams. However, if you run for less than an hour then you can skip the supplements easily. Experiment carefully with caffeine If you are a regular coffee drinker then you will need to experiment with the dosage and see how your body reacts to it. some of the chews and gels have anywhere from 25 to 50 mg of caffeine in them. you can start with one per hour and then increase it to two per […]
Mar 25

Secret Tricks for Getting a Fitter Body After 50, Says Fitness Expert

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If you want to get fitter after 50, these expert-backed tips will help you along your journey.   Let’s face the facts: Getting a fitter body after 50 will require hard work and dedication—especially if you haven’t been as active as you were in your younger years. Your body goes through many changes as you grow older, including the loss of lean muscle mass and a slower metabolism. (Ah, the beauty of aging!) Even though some of these changes may be difficult to accept, you can take control of the healthy lifestyle you lead, from wellness to diet to exercise. Staying active and maintaining a fit physique is incredibly important, so we’re here with some secret tricks for getting a fitter body after 50 that you’ll want to add to your routine right now. When it comes to achieving a lean, toned body, the goal is to build muscle mass and lose fat. This means strength training on a regular basis and not skipping out on cardio. However, if you’re already doing both, read on to learn about these expert-backed tricks that’ll help you along your journey.   1. Start each workout with a power movement As you age, not […]
Mar 25

Simple tips to successfully achieve your fitness goals

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Fitness goals are driven by strong values which are the real determinants on whether you are healthy or not. Here’s are some easy and simple ways to successfully achieve your fitness goals The best way to achieve your fitness goals is to follow a plan but not just any workout plan or fad diet as the need is to determine what works for you and follow certain basic principles of successfully achieving your fitness goals. Part of achieving your fitness goals would revolve around following the best dietary routine, working out regularly, being active throughout the day and staying away from smoking or alcohol but if you would really delve deeper, you would know that these are actions driven by strong values which are the real determinants on whether you are healthy or not.   Sports Nutritionist Mihira A R Khopkar suggested 3 main principles that we all must inculcate in our everyday lives include:   1. Dedication and commitment – Exactly how we are committed towards our family or our work, it is equally important for us to be committed towards a healthy lifestyle! A healthy you = A happy you! 2. Determination, hardwork and patience - This dedication […]
Mar 25

10 Top Fitness Pros Share the One Stretch They Slot Into Every Cooldown

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Mix and match some of these favorites for a perfect workout finisher.   If there’s any tenet in the fitness world that’s gone unchallenged, it’s the importance of a solid warm-up before your workout. These warm-ups, which usually involve dynamic stretching, or the kind that’s done with easy movement that mimics the exercises you’re about to do later, are essential to ward off injury, help improve performance, and simply make your routine feel better. One that tends to fall by the wayside? The importance of a cooldown, when you gradually reduce workout intensity and pace to let your breathing and heart rate return back to normal, and ideally add some stretching into the mix along the way. A cooldown is actually just as vital as that warm-up, strength coach Alina Kennedy, CSCS, a New York-based personal trainer at Bloom Fitness, tells SELF. “The end of a workout is the perfect time to stretch, since you’re warm from exercise, and your muscles and joints are loose, so it’s the best time to work on your flexibility,” she says. “Unlike during a warm-up where you should always do dynamic stretching, during the cooldown, static stretching is best.” Static stretching refers to getting […]
Mar 25

Yoga for increasing height: 5 most effective exercises to grow taller

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Are you looking for a safe way to add a few centimetres to your height? Then look no further as Yoga is a holistic practice that can provide you with the solution to increase your height. Fitness expert reveals 5 most effective exercises to grow taller. The practice of Yoga is known to increase your growth hormone and fitness experts insist that practising specific Yoga asanas is definitely one way to charge these hormones up and get them working for you. Doing Yoga regularly can bring innumerable benefits for the mind, the body and soul since Yoga asanas are physical poses with breathing that entail flexibility, strength, stamina and balance and when you do these repeatedly, it can prove to be very beneficial in increasing your height too. Asserting that Yoga improves your posture, Himalayan Siddha, Akshar revealed 5 most effective exercises to grow taller. He said, “Another significant factor that stimulates the growth hormone apart from postures is pranayama or deep breathing exercises. Pranayama is an effective way to relax the body before; during or after Yoga asana practise and can help to increase height in kids and adults.”   Yoga asanas for increasing height:   1. Samasthithi/Tadasana Method: […]
Mar 25

Tips and shortcuts to help you eat well when you can’t be bothered cooking after work

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Cooking can be hard. Particularly when you’ve come out of two years of intermittent lockdowns and are still living through one of the most severe health crises of our time. Which is perhaps why a tweet I haphazardly flung into the universe about not being able to summon the energy to cook after physically commuting into the office struck a chord with people. I received many tips and hacks, many more expressions of people experiencing the same struggle. Anecdotal evidence isn’t the only thing underlining our collective inability to cook at the moment. An UberEATS report from March 2021 revealed that Australians were spending 210 per cent more on food delivery than before the pandemic, even as in-venue dining returned. This is at odds with the significant shift in how people fed themselves while in lockdown. Research showed that as people spent more time at home and less time doing everything else that a regular life entails – socialising, exercising, commuting to the office, recreational activities – their food consumption became more sustainable and healthier. They ate more fruit and vegetables, bought local, reduced their household food wastage, improved their culinary capabilities, and used online deliveries not for readymade food, […]
Mar 25

The best workouts for stronger arms

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Mumbai-based celebrity trainer Preetesh Manas believes that whenever someone wants to show you their strength, or the fact that they’ve been going to the gym, the natural gesture is to flex one’s arms at the elbows and show off muscular biceps. Little wonder then that arm day is a favourite among gym goers. Apart from showing off, the arm muscles, such as the biceps and triceps, play an important role as accessory muscles in almost all kinds of exercises. Take pushups for example: our triceps are the accessory muscles in this exercise even though it is the chest that is the major muscle group that is engaged. And in case of pull-ups, it is the biceps that play the accessory role while it is the back muscles that are actually being targeted. There are three main sections of the arm, the anterior (front), posterior (back) and shoulders, and you need make sure that you are training all three sections, says Bengaluru-based Rahul Huidrom, strength coach at Cult.fit. Biceps brachii (commonly known as biceps) are located in the front, triceps brachii (or triceps) are in the rear and along the shoulders sit the deltoid muscle. Finally, on the rear of your […]
Mar 25

10 tips for ageing better

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We know it’s not just about living longer, it’s about living healthily and happily for longer. Follow our top 10 tips for ageing better.   1. Watch what you eat and drink It sounds obvious, but having a balanced diet is crucial for good health, energy and preventing illness. An ideal diet should be low in saturated fat, with lots of fruit and vegetables, wholegrains, oily fish, and small amounts of low-fat dairy and lean meat. Don’t forget to top-up with lots of water to avoid dehydration, which can make you feel tired and confused. Tea, coffee and fruit juice will also help you to stay hydrated, but avoid sugary fizzy drinks. If you drink alcohol, keep at least two days per week booze-free to give your liver time to recover from the toxic effects of alcohol, and don’t exceed recommended daily limits for alcohol consumption.   2. Look after your teeth Brush your teeth twice a day and floss daily. Floss helps to prevent gum disease by removing pieces of food and plaque from between the teeth. If it’s left to build up you might notice sore or bleeding gums, and gum disease can also be linked to diabetes, […]
Mar 25

4 Ways Meditation Changes the Brain

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Meditation is a powerful tool that comes with a number of health benefits. It’s the practice of thinking deeply or focusing one’s mind for a period of time with the goal of obtaining feelings of relaxation and inner peace. While meditation is an ancient practice that has been around for centuries, scientists are just beginning to study its effects on the human body. One realm of research concentrates on how meditation impacts the brain. Studies show that meditation has a variety of neurological benefits, from changes in brain volume to decreasing activity in parts of the brain involved with stress. Below are four ways that meditation has been shown to change the brain:   1. Meditation Changes Structures in the Brain Some studies suggest practicing mindfulness meditation can actually change the structures of the brain. A study published in the journal Psychiatry Research that was conducted by a team of researchers at Harvard University used brain scans to determine that eight weeks of a mindfulness training program called Mindfulness-Based Stress Reduction (MBSR) increased the cortical thickness in the hippocampus, the part of the brain that controls learning and memory and plays an important role in emotion regulation. While scientists are still […]
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