Mar 27

How to Run Alone Safely: What You Need to Know

by admin in Mind & Body 0 comments
Scared to run alone? You aren’t the only one. Here are some safety tips to keep in mind. Some people turn to running to decompress from the day and focus on themselves. It not only provides moments of relief from day-to-day stressors, but it can also promote community through local groups, organizations or clubs. Although, this isn’t for everyone; maybe you enjoy running alone. But is there such a thing as safety when running by yourself? Bottom line: Running alone shouldn’t be dangerous. Yet forces beyond our control make it impossible to completely eliminate risk — for women, especially.   Is it OK to run alone? Yes, of course, it is OK to run alone. Some runners I know personally prefer to run by themselves. Not everyone has access to local run clubs or other running friends, especially if you have just moved to a new city. Even if you do, maybe you are training for a certain race and need to run longer distances than your friends. Either way, every runner will need to run on their own every once in a while. Running alone, however, doesn’t come without its risks. A 2017 survey from Runner’s World reported that […]
Mar 27

How Yoga Can Help Boost Immunity

by admin in Workouts 0 comments
Our body’s immune system plays a pivotal role in our health.  It fights viruses, bacteria and defends us from ailments. For years, medical practitioners have emphasized the importance of building immunity, which can be achieved by adopting a healthy lifestyle. A nutritious diet, healthy sleeping habits and physical activity such as Yoga, enhances our body’s natural defence mechanism. Yoga is more than just an exercise. It is a way of life. A 5000-year-old subtle science, it focuses on bringing harmony between the mind and the body. It is a combination of physical exercise, diet control, breathing techniques and concentration, which strengthens the body and relaxes the mind. This, in turn, improves immunity. Here are 3 ways in which Yoga helps boost our immunity:   1. It reduces stress: Stress is one of the leading causes of sickness. This is because stress reduces our immune system’s ability to fight off antigens, making us more susceptible to infections. Here are 2 Yogasanas that help reduce stress. Sasakasana: Also known as the rabbit pose, it is the perfect yoga posture for reducing stress. It supplies blood to the crown of the head, which helps in relieving stress. It also strengthens the spine, stretches […]
Mar 27

5 exercises to tighten and tone your arms for summer

by admin in Workouts 0 comments
Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer. We all have those trouble zones we’re self-conscious about and want to tone up. Perhaps it’s your midsection or your glutes. For many, upper arms top the list, and this is the time of year this insecurity is brought to light. The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 […]
Mar 27

How to stay hydrated before, during and after your gym workout

by admin in Workouts 0 comments
Most people know that they need to keep hydrated in order to stay energised. But it can be easy to underestimate how much hydration can affect your workout. It doesn’t help that there are so many contradictory statistics about how much water we’re meant to drink each day, and how frequently. So what are we supposed to believe? We thought it was time to set the record straight. Here’s our definitive guide on how you can stay hydrated before, during and after a workout.   Effects of dehydration on the body You’d be forgiven for believing that only considerable dehydration can have a detrimental effect on exercise; we’re talking headaches, excessive perspiration and general aches. But did you know that a mere 2% reduction in fluids can result in a 10-20% degradation in performance? That means your performance can be sapped even when you don’t feel dehydrated at all. The tell-tale signs of dehydration are thirst and dark-coloured urine. It can also cause digestive issues and constipation, and can even make you feel hungrier, because a dehydrated brain confuses hunger and thirst. When you spot any of these symptoms, your body needs some water.   How much water should I drink […]
Mar 27

Only 4 Resistance Band Exercises To Transform Your Lower Body!

by admin in Workouts 0 comments tags: calves exercise, hamstrings exercise, lowest position, overall leg workout, resistance band exercises, squat position, transform your lower body, workout techniques for quadriceps
Workout techniques for your quadriceps, hamstrings, calves & much more. You can increase the strength of your legs in comfort while sitting in your home way more easily than you may think with the help of simple & hassle free resistance bands! Below stated are the four exercises which involve the use of a resistance band for an overall leg workout. These exercises manage to cover the quadriceps, hamstrings, inner thighs, outer thighs as well as the calves. Start warming up by beginning with your larger muscles first & end with the smaller muscles such as the calves to complete the exercise schedule. Tip: Always remember to breathe out when the tension in the resistance band is at it’s highest, but do so only in a safe position & then progress to a second band or a heavier band to gradually increase the tension. For the Quadriceps – Hold one end of the band in each hand at your shoulder level & proceed to stand on the band both feet, while maintaining a gap of a shoulder between your feet. Gradually lower your body into a squat position, all the while making sure that your knees don’t move in front […]
Mar 27

All That You Need To Know About Clean Eating!

by admin in Healthy Living 0 comments tags: additives and chemicals, bulk amount of diet, canned or processed food, clean eating, consume lean protein, eating complex carbohydrates, fresh organic farms, natural form, nutritional value
Clean eating is the way in which whole foods can be eaten in the most natural form that is possible. So eating processed food which has a high level of chemicals in them and salt and sugar in them. these additives and chemicals are not really good for our health and affect us in various ways. So clean eating should always be practiced, which includes fresh fruits, vegetables and protein source that is eaten in fresh form. take a look at this guide to eating clean. • You should eat all kinds of seasonal as well as locally sourced food items which are plant-based and they should form the bulk amount of your diet. • Make sure you consume lean sources of protein that are from local farms and sources like that. • Try eating complex carbohydrates that are found in the whole grain sources. • You should avoid eating any kind of canned or processed food if possible. White food that contains sugar, salt, flour and all should be avoided at all costs. • Make sure you consume plain water instead of drinking any kind of fruit juice or beverages when you are thirsty. • Try to use the […]
Mar 26

10 bad habits you need to ditch for a better workout routine

by admin in Workouts 0 comments
Whether it’s to lose weight or build muscle, a greater number of people appear to be working out more often nowadays. They’re eager to live a healthy lifestyle and keep their bodies in shape. If you’re hoping to start your own workout routine, you may be thinking that although it’s strenuous, it’s worth a try. However, it’s very easy for people to form and stick with bad habits that can be detrimental both to their health and their routine. Out of all the fitness tips out there for both expert bodybuilders and newcomers, there are some that advise people on how to avoid making working out more harmful than helpful. Below are 10 bad workout habits that, if you happen to do when working out, you need to work on breaking!   1. You don’t give muscle groups equal attention There’s a reason why people say too much of something is bad for you. While it’s okay to put a little more focus on specific muscle groups, don’t neglect the rest of your body’s muscles. Granted, there is no definitive standard as to how much of a certain exercise you need to implement into your workout routine; everybody’s needs or […]
Mar 26

Here’s A Beginner’s Guide To Weight Training For Weight Loss

by admin in Workouts 0 comments
Read on as we share everything you need to know about weight training as a beginner. Lifting weights can help you reach your goals of increasing muscle mass or getting a fitter, toned body. Weight training, commonly referred to as resistance or strength training, strengthens your bones and joints, creates lean, stronger muscles, and can help maintain a healthy metabolism, which means you’ll burn more calories even while you’re at rest. And not only young people can benefit from lifting weights. As we get older, lifting weights can help prevent the loss of muscular strength and mobility and improve our mental health. So, it’s never too late to start lifting weights, even if you’ve never done it before. Furthermore, you don’t even have to be a member of a gym. For many exercises, you can just use your own weight, but you can also obtain good results with free weights, resistance bands, or other home fitness equipment. Continue reading as we share everything you need to know about weight training as a beginner. Simply put, weight training is using weights to exercise your body, most commonly dumbbells, kettlebells, and barbells. As you use heavier weights during exercises, your body is […]
Mar 26

12 tips for healthy eating on a budget

by admin in Healthy Living 0 comments
Is it possible to eat well for less? Our tips for healthy eating on a budget will show you how   It’s never been more important to eat healthily, but eating a variety of fruit, vegetables, and other nutritious foods has become harder for individuals and families in recent years, with food prices surging. We’ve got 12 tips for healthy eating on a budget, to ensure you and your family are eating well every day. According to the US Department of Agriculture(opens in new tab), at least one in 10 US households was food insecure at least some time during 2020, and 5.1m households had very low food security. Experts define food insecurity as being unable to access enough affordable, nutritious food to enable normal growth and development. In this article, we aim to provide support and information on how families and individuals can access nutritious, affordable foods even on a tight budget. From advice on planning meals and shopping lists to tips on making the most of coupons, we have helpful hints to make your money stretch further. We’ve also spoken to Kimberly Snodgrass, registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics(opens in new tab), for […]
Mar 26

How Yoga Relieves Stress and Improves Wellness

by admin in Mind & Body 0 comments
Yoga is not only a great form of workout but also encourages mental and physical relaxation. It helps minimize stress and anxiety while promoting flexibility, strength, and pain relief. There are yoga poses designed to relieve physical blockages such as muscle knots. Believe it or not, it also helps release emotions and tension by injecting a lot of mood-boosting endorphins into your body. All these elements lead to less stress and more peace. Yoga helps you become more aware of the transitory nature of bodily sensations, feelings, and thoughts. As a result, you will become less attached to your ideas and learn to understand your emotions better.   Research-Backed Benefits of Yoga for Stress There is plenty of scientific evidence that supports the stress-relieving effects of yoga. As per a study done in 2018, women who did Hatha yoga three times a day for four weeks straight noticed a significant reduction in stress, anxiety, and depression levels. Yoga is a complementary medication in addition to prescription drugs. In-depth studies are required to investigate yoga’s long-term role in releasing stress, anxiety, and depression. Similarly, a study done on a small group of adult men in 2020 showed that specific benefits of […]
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