Mar 23

11 Ways to Take Care of Yourself Every Day for a Happier Mind and Body

by admin in Mind & Body 0 comments
In just a few minutes a day you can find small ways to take care of yourself that don’t cut into your busy schedule. It’s easy to get caught up in the continuous cycle of work, sleep, and more work. After awhile, your body screams in protest and demands you pay attention to its needs. Your body and mind deserve some rest. In just a few minutes a day you can find small ways to take care of yourself that don’t cut into your busy schedule. Here are 10+ ways to take care of yourself every day.   1. Exercise your body for a happy mind. A little exercise will go a long way to reducing stress. Even just a brisk walk in the morning will energize and motivate you for the day ahead. Set your alarm for a little earlier than usual and hit the pavement. Save time by preparing the night before. Lay out your exercise clothes so that you can get going with minimal preparation time.   2. Quick morning meditation. A quick five or ten-minute meditation each morning will help balance your mind for the busy day ahead. Take a few moments to relax before you […]
Mar 23

3 Amazing High Protein Breakfast Items That Will Help You To Get Muscle Gains

by admin in Healthy Living 0 comments tags: build your muscle, cottage cheese with fruit, ezekiel bread, fibrous carbs, greek yoghurt combo, high protein breakfast, supplementary products, versatile and convenient food
If you need to build your muscle then you will need high protein food items that can aid you in doing so. but most of the supplementary products found in the market are not so good. So it is best if you follow a natural diet that will help you to build your muscle. Take a look at these 3 food items which are great for consuming at breakfast if you want to build your muscles. Greek yogurt combo You can combine Greek yogurt with a lot of other food items to make a creative breakfast for yourself. You will need to take 1 cup of greek yogurt, half a cup of oats and with it add a bit of vanilla extract for added flavoring. Add any fruits you want and then add a scoop of vanilla ice cream as well as a protein supplement. Hard-boiled eggs with Ezekiel bread You cannot deny the magical power that eggs have and they are the most convenient form of protein that you can get. take 3 extra large eggs and add 2 slices of the bread along with it. you can add a low sugar jelly with it if you want to […]
Mar 22

These 10 rules can help you lose weight (6 of these do not require you to go to a gym)

by admin in Healthy Living 0 comments
1. Set alarms for meals Just like you set alarms for waking up every morning or for an important meeting, set alarms for meals as well (just avoid hitting snooze buttons!)When you eat is as important as what you eat. If you deprive your body of food for a longer time and then munch on a bowl of salad, you are doing nothing good.Never underestimate the body’s ability to backfire.   2. Eat fibres Fill on yourself with lots of fibres. These wonder elements of food will not only keep you full for longer duration, they are also good for your gut health.Fibres help maintain the gut microbiome and are great for metabolism. Fibre rich foods are organically grown and are easily available hence you do not have to spend lots of money to buy them.   3. Say no to packaged foods Though it might be the easiest option for you, make a habit of saying no to processed food. Packaged foods are devoid of healthy nutrients, are not fresh and are prepared in a manner that favours profitability more. Do not make your body prone to such synthetic elements when there are plenty of natural ingredients to feed […]
Mar 22

Cycling for Weight Loss – 5 Diet Tips

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Diet is important for all cyclists but those looking to lose weight have to pay extra attention to it. That’s because weight loss happens primarily in the kitchen. You need a calorie deficit to lose weight and taking in fewer calories is a lot easier than burning more. Let’s take a look at the main things you have to do right to promote weight loss while cycling.   Keep fuelling your training It can be tempting to completely cut out pre- and post-training nutrition in hopes of accelerating weight loss. The problem with that approach is that you will lose much more muscle mass compared to a less extreme calorie deficit. Cutting out fuel for your ride also reduces the quality of your training because of lower muscle glycogen stores. And ifthat wasn’t enough, you are also much more likely to experience disrupted sleep, increased irritability and lower motivation. Losing weight is not a sprint. You should still eat before your training rides, especially when you need to ride at high intensity. Aim for a deficit of around 500 kcal and focus on consistency, rather than trying to rush in with a huge unsustainable deficit.   Increase your protein intake […]
Mar 22

9 habits linked to a longer, happier life

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Whether it’s pursuing a demanding career, eating better or maintaining friendships, accomplishing the feats we most desire requires a healthy foundation. Living life to the fullest starts with paying attention to your body and mind. “The long-term effects of good and bad health habits are cumulative. Simply stated, you cannot outrun your past,” said Dr. William Roberts, a professor in the department of family medicine and community health at the University of Minnesota, via email. Getting enough physical activity and seeing your doctor regularly is a good place to start, CNN Medical Analyst Dr. Leana Wen said. “There’s a lot of evidence about the things we can do proactively that can improve our longevity as well as the quality,” said Wen, an emergency physician and visiting professor of health policy and management at the George Washington University Milken Institute School of Public Health.   Here are some habits worth implementing to give yourself the best chance at a longer, happier life.   1. Regular screenings Young people tend to have fewer chronic illnesses than older ones, but prevention is key, Wen said. “If you screen positive for prediabetes, for example, there are steps that you can take to prevent progressing […]
Mar 22

Yoga For Better Sleep

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Yoga is a relaxing and soothing way to end your day, and yoga for sleep will provide you with the best rest. According to a national survey, over 55 percent of respondents who practiced yoga said it helped them sleep better. Yoga for sleep in bed was said to help relieve stress by over 85% of those surveyed is yoga for better sleep. Supportive props such as Blocks (or stacks of books), blankets, and bolsters can be used to make postures more comfortable to stay in them for extended periods and continue to breathe. Practice Tips: Breath with long, complete, and deep inhalations and exhalations Begin warm-up in Balasana (Child’s Pose) for 1 minute (10–15 breaths) Yoga for sleep poses that will help you get a good night’s sleep better are:   1. Utthan Pristhasana (Lizard Pose) Duration- 1 minute on each side Bring your left foot forward and between your hands and lower your right knee to the floor from Adho Mukha Svanasana (Downward-Facing Dog Pose). Place your elbows upon a block or the floor while walking your left foot to the mat’s outside edge. Stay in this position for 10–15 breaths—rep on the opposite side.   2. Salabhasana […]
Mar 22

7 Workouts to Tone Your Inner Thighs

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The ideal inner-thigh exercise — one that blasts fat while building muscle — is hard to come by. Luckily for you, we’ve done the research! Do these 7 exercises for inner thighs three days a week and you’ll start seeing toned thighs in no time.   1. Extended leg lift Lie on your side on the floor or using a workout mat and use a small pillow for neck support. Move your top leg forward so it’s resting on the floor. Keep your bottom leg extended and point your toes. Lift it approximately six inches off the ground, hold it for three seconds and lower it back down. Don’t let your bottom leg rest on the floor until you’ve finished your set. Remember to move slowly for an effective thigh workout. Do two sets of ten repetitions with each leg.   2. Ballet raise Begin by standing with one foot flat on the floor. Place your opposite foot directly in front of the flat one with your foot pointed and your toes touching the floor. Slowly lift that foot as high as possible, keeping it both pointed and close to your leg. Lower it back down to the starting position. […]
Mar 22

9 Bodybuilding Tips for Vegetarians Who Want to Gain Muscle

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Contrary to what you might hear, not all bodybuilders need to eat meat to gain muscle. But going vegetarian does take some specialized strategy. Make sure you’re prepared each Meatless Monday to get all the valuable muscle-building macros to keep you strong and energized throughout the day. By knowing where your next meal is coming from, you’ll be best equipped to be on target with your calorie count. If your macros are on point and you’re not skimping on meals, you will reap the maximum benefits of a meatless diet.   1. Keep snacks handy Snacks are great ways to avoid energy crashes. A protein bar, sunflower seeds, pumpkin seeds, or nuts will do the trick for a natural and quick pick-me-up.   2. Eat often Make sure you have a healthy stream of amino acids pumping through you. You don’t have to worry about getting your daily dose of protein in just one meal—spreading out your essential amino acid intakes throughout the day is just as effective and less stressful.   3. Find your whey Find a protein supplement that works for your body and your taste buds. Whey is a great vegetarian choice, or there are many great […]
Mar 22

8 Habits You Need to Lock Down for a Strong, Healthy Mind and Body

by admin in Mind & Body 0 comments
What does a complete, all-encompassing plan for maximizing our physical and mental well-being look like? That’s a question that’s been on my mind for some time now and one I’ve sought to answer. Over the past decade, I’ve gone from intensely focusing on physical fitness — in an attempt to become a better martial artist — to shifting my pursuits to the intangible development of the mind with meditation. And, since that time, I’ve learned a few things. My philosophy on health has changed over the years, but the habits I believe are essential for maintaining a strong and healthy mind and body have stayed the same. The first wealth is health. – Ralph Waldo Emerson Over the past ten years, I’ve identified many useful habits for developing and maintaining a strong mind and healthy body. However, there are eight which I’ve found to help more than all others. Some are simple, some are more general, some are exercises, while others are things to pursue. However, all are immensely powerful in the effort to develop and maintain both a strong and healthy mind and body:   1. Exercise using something you love Physical exercise has been shown in countless studies […]
Mar 22

8 expert-approved ways to ensure that you’re having an efficient workout, every time

by admin in Workouts 0 comments
When you finally get off the couch or bed to start a workout, you’re not going to be satisfied with so-so results. You start a session wanting to get 100 per cent out of every rep, sprint and set so that the hour you put in really counts. But that may not always be the case—if you’re working out while hungry, skipping sessions or hitting your home gym without a plan. Hate wasting your time? Here, pros share fitness tips that will help you make sure your workout stays as efficient as possible, each time.   1) Stay hydrated According to a study, losing just two per cent of your body weight in fluids can make your workout feel harder, reduce your performance and mess with your body’s ability to recover after you leave the gym. “Water regulates your body temperature and lubricates your joints, transports nutrients to give your body energy and keep you healthy,” says Shereena Master, a fitness trainer and mobility coach. Staying hydrated increases energy improves movement, recovery and agility; improving overall physical performance. The water helps maintain blood pressure during exercise so your heart doesn’t work harder to maintain normal blood pressure. “Good hydration also […]
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