Mar 28

9 Easy Little Habits That Make People Stronger And More Resilient

by admin in Mind & Body 0 comments
We’re hearing a lot about resilience these days and we need it more than ever. Unfortunately, however, much of the advice given isn’t always helpful. Often, it’s even overwhelming or impractical. For instance, you know you should exercise but that won’t do you any good if you don’t have the energy. And how the heck do you “feel your emotions” when you’ve shut out your feelings just to get through the day? Advice like this only adds to stress and can make you feel worse.   We need to start with small habits in order to improve ourselves. Rather than thinking about strength and resilience as big to-dos, it’s more helpful to think of these as traits that you will reinforce over time. A great place to start is with a few small actions that give immediate gratification. With regular practice, these will become little habits that improve your strength and resilience for when times get tough.   Here are 9 small habits to improve your strength and resilience. These small actions may seem inconsequential but they can make a big difference.   1. Savor the moment. The best things in life are often found in the small moments of pleasure and connection. Your […]
Mar 28

10 Healthy Habits of Pro Athletes

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Here are some easy, doable tips from pro athletes that you can use to look, feel, and perform your best every day, no matter what your baseline.   1. Start with a dynamic warm-up. Before tackling a high-intensity workout, five-time World Series champion Derek Jeter starts with calisthenics including jumping jacks, arm circles, pushups, lunges, and squats to warm up his muscles. While you may not need a lengthy cool-down post-workout, warm-ups are non-negotiable, because they help prevent injury, enhance performance, and can even stave off soreness. Ease into every fitness session with a few minutes of dynamic moves like Jeter’s.   2. Consider rest and recovery as important as the rest of your training. Three-time MLB All-Star and two-time MLB Home Run Champion Jose Bautista has to take every measure necessary to preserve his strength, and one crucial component of his training is rest. “My muscles get sore the next day if I don’t eat enough protein or drink enough water. Recovery time has a lot to do with diet,” he says.   3. Spend time fine-tuning your coordination. In his off-season workouts, Warriors point guard and 2015 MVP Steph Curry concentrates on “neuromuscular overload,” according to his trainer, […]
Mar 28

10 Home leg Workouts to add to your Exercise Regime

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It’s not always possible to get to the gym, work commitments, family life, the weather, we all get those days from time to time. To help you out, we’ve put together 10 fantastic home leg workouts to try in the comfort of your own living room. Don’t forget warm up first, however!   Squat A good old squat is the go-to stretch to really get those thighs and glutes working hard. Squats can be difficult at first as sometimes you naturally want to bend your knees. If you are sitting on a chair, lean forward, lift yourself up slightly, and remove the chair so the weight is on your heels. There’s your squat position!   Lunge Ever tied your shoelace? You’ve been lunging all this time, probably without even knowing it! If you’re going to be exercising at home then the lunge is a great home leg workout. Take a large step forward with a leg (as most people tend to use legs to move about) and lower the other leg. It’s important to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hips, hamstrings, quads and glutes.   Single-Leg […]
Mar 28

Can you exercise with Covid? What doctors recommend

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Can you exercise with Covid? If you’re testing positive for the virus and really feeling it then a workout will likely be the furthest thing from your mind. But with 1 in 3 people contracting coronavirus without symptoms, many are wondering if it’s safe to work out while recovering.  Of course we know by now that if you test positive for coronavirus, you must self-isolate at home. This is regardless of whether you’ve been fully vaccinated (including the Covid booster jab) or you’ve tested positive within the last six months. If you go out, you’re more than likely to pass the virus onto others – even if you’re asymptomatic. And with the new, possibly-more-transmissable Omicron variant on the scene, this advice is more important than ever. But a home workout, complete with all your own the fitness equipment – probably purchased during one of three previous lockdowns – may still be allowed according to doctors.   Can you exercise with Covid? While there is nothing to stop you working out at home with Covid-19, GP Dr Giuseppe Aragona says it’s not advisable. “It is physically possible to partake in exercise with Covid and there is minimal risk with this. Some […]
Mar 28

5 Ways You Can Improve The Connection Between Your Mind And Muscle

by admin in Mind & Body 0 comments tags: connection between your mind, flex your muscles, mind and muscle, mind muscle connection, muscle training, performing various activities, sculpt your physique, slowly stretching, warm up sets exercise
The mind muscle connection in simple terms means that you are having a mental attachment with your body while you are performing various activities. So in order to reach your figure goals, you need to have a good mind-muscle connection, but what are the ways in which you can build it? Take a look. • Focus on muscle training – When you visit the gym you might be more tempted on lifting the weight and increasing them. The thing that you should keep in mind is that you are at the gym to train your muscles and not to just lift x pounds. That should never be your goal, your goal should be to focus on your main target. • Visualize it – If you want to sculpt your physique then visualizing it will always help you to reach towards your goal. If possible train in front of a mirror. So every time that you flex your muscles, you will be able to see how great you look and keep at it instead of giving up. • Warm up sets for every exercise – if you have some particular exercises in mind for a certain day then you need to […]
Mar 27

5 Surprising Reasons Why You’re Struggling With Workout Consistency

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It’s not just OK—it should be a priority—to put your health and fitness first.   Workout consistency often feels unattainable in our busy lives. For many people faced with handling multiple family and professional responsibilities, it oftentimes feels easier to believe we can’t find the time instead of working to make the time to get in a good sweat. Some of us would rather lean on a whole bunch of justifications and rationalizations, which in reality are just polite code words for excuses. At the same time, they place their fitness goals—and the time needed to achieve these goals—at the bottom of the priority scale and instead accept the increased risk of long-term health issues. Skipping out on your workouts should not be an option, even if you believe you have no time to train, All it takes to get your fitness priorities in order is address some minor bottlenecks, then shift a few beliefs and attitudes that aren’t serving us in any beneficial way. You might find one or more solutions to your complacency among these five surprising reasons why you’re struggling with workout consistency. These reasons also provide convenient excuses not to even try, so let’s shatter them […]
Mar 27

10 killer 10-minute workouts to get you in your best shape ever

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Just have a few minutes to squeeze in a quick workout? Here are some of our favorite options   There’s an undeniable satisfaction that comes from checking off your workout on your to-do list for the day. Not only is exercise associated with a lot of long-term physical and mental health benefits, but it also just feels good in the moment to know that you’ve invested in yourself and your health. Plus, the mood-boosting benefits of a good workout can be quite powerful. Unfortunately, between hectic schedules and limited energy, it’s not always possible to get in a solid 30- to 60-minute workout every day. However, when your schedule is jam-packed and you don’t have a sizable chunk of time to hit the gym or go for a run, rather than abandon ship and nix your workout altogether, you can do a mini 10-minute workout. Some exercise is always better than none. Even a quick 10-minute workout can be surprisingly beneficial for your health and mood while still being easy to squeeze in, even on the busiest of days. Keep reading for some ideas and inspiration for the shortest workout routines that will get your heart pumping and body moving […]
Mar 27

The ‘ultimate’ anti-ageing exercise that can ‘completely’ change your body

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The ‘healing’ exercise has been providing impressive results for over 100 years. An expert has revealed how a 100-year-old form of exercise can promise a “completely new body” and make you look and feel much younger. Ageing is a natural process, but if you want to take action and feel your best as you get older, adopting a certain fitness regime that promotes healing and regeneration could help you achieve this. That exercise is Pilates, which strengthens your muscles and gets you moving while also having plenty of anti-ageing benefits. It’s also low-intensity and low impact, making it accessible for people of almost all abilities to take up. To help people understand how beneficial Pilates can be, instructor Abby McLachlan spoke to the Express and shared how it can act as the ultimate anti-ager. She said: “Pilates is nearly 100 years old, with origins rooted in healing and rehabilitation. “It was invented by Joseph Pilates initially to help fellow inmates develop muscle strength at an internment camp on the Isle of Man but now is practised in gyms and boutique studios around the world, including at East of Eden in Walthamstow. “Like yoga, it is a mind and body practise, […]
Mar 27

Stress leads to many health issues. Try these strategies and feel better

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Have you been stressed recently? Is it impacting your mental and physical health? Know that you are not alone! Today we will discuss what stress looks like, how it impacts your health and ways to manage it.   Stress affects your waste line Stress is a part of everyday life for most people, but it can have a significant impact on weight management. When we are stressed, our bodies release the hormone cortisol, which can lead to weight gain, particularly in the abdominal area. This can make it extremely difficult to maintain a healthy weight, and can also lead to other health problems such as high blood pressure and diabetes.   Navigating stress, weight management The relationship between stress and weight management is complex and can be difficult to know how to combat it. However, there are several strategies that can help you manage your stress and maintain a healthy weight. The first step is to fully understand the connection between the two. Stress can cause a number of physical and emotional changes in the body, including increased appetite and cravings for sugary or fatty foods. These changes can make it difficult to resist the temptation to indulge in unhealthy […]
Mar 27

The Body Part You Really Should Be Working: Your Wrists

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If action movies have taught us anything, it’s that most of us will spend a few moments hanging off the precipice of a building at some point in our lives. In order to survive, you’ll need strong wrists. Even if you don’t spend any time hanging on for dear life and quipping with villains, strong wrists can help make daily tasks easier. Whether you’re typing, carrying groceries, doing pull-ups, or opening that impossible jar, wrist strength and flexibility are key. With these stretches and exercises, you’ll keep your wrists strong and avoid injury.   7 exercises for stronger wrists Put a pause on leg day — wrist day is where it’s at. To strengthen your wrists, you actually need to strengthen your forearms and increase mobility in your wrist joints. Wrist movement involves 35 muscles! Your wrist connects your forearm to your hand — that joint needs to stay loose so you can still type 100 words per minute. And all those forearm muscles need to stay strong so you can grip those Costco groceries like a pro. Especially if you sit at a computer all day, your wrists and forearms can develop repetitive motion injuries or ailments like carpal […]
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