Mar 18

8 Fitness Coaches Offer Their Best Tips to Build a Better Bench Press

by admin in Workouts 0 comments
Blow past your sticking point with these expert-backed strength-gaining solutions.   The bench press. It’s one of the original rite of passage exercises that many lifters spend countless—oftentimes too many—hours toward perfecting. When you’re a beginner, you most likely performed two main exercises—biceps curl and bench press. Then, the love affair begins. The bench press is an upper-body powerhouse move—it builds power, muscle, and strength in the chest, shoulders, and triceps because of a couple of factors.   The fixed range of motion and the relatively straight pressing path allows you to lift heavier weight. Plus, lying on a weight bench gives you the stability to make this all happen.   During this quest to create more and more 1RMs, plateaus and soreness will eventually happen. You get stuck and might see no way out of your bench press purgatory—eight coaches who love the bench press as much as you give you expert tips to improve it. Now, these tips are designed for you to try only some at once to find what works for you. If they do great, you have found a solution. If not, try the next one to see if your bench press performance will finally […]
Mar 18

Tips for healthy living during winter

by admin in Healthy Living 0 comments
Along with cold temperatures and shorter days, winter often means a lack of energy and motivation for many people. The motivation for exercising and eating the right foods is very hard to find and this habit of ours can weaken our immune system, making us susceptible to many forms of diseases. During the winter season, it is not just about how well you cover yourself with layers of woolen clothes, but also what you consume that can help you stay warm. With the falling temperature, our craving for warm temperatures increases and cravings for winter foods. Do you know if you can make changes in your diet, you can actually stay fit and healthy during winters?   Tips for healthy eating during winters   1. Eat mostly whole and less processed foods: While there is no direct evidence that catching a cold or flu is related to diet, nutrition is important for maintaining the body’s immune system during winters. Long hours of darkness during the winters can lead to drop in serotonin levels which may cause sad feelings known as the winter blues. Aim to eat healthy carbohydrates and eliminate intake of processed and packaged food products. Sources of healthy […]
Mar 18

6 lifestyle tips for a healthier and stronger brain

by admin in Mind & Body 0 comments
Your brain is the remote control of your body, and you ought to take care of it. A neurologist tells you 6 ways to keep brain healthy. The brain is a complex organ with billions of neurons in it. It has various complex networks, that are helpful for the normal functioning of the body. This decides the way we behave, feel and perceive the world around us and respond to it. So, it is essential to preserve it by following lifestyle tips to keep your brain healthy. The dysfunction of the complex networks happens in different conditions affecting brains like brain stroke, epilepsy, Parkinson’s disease, and dementia. Y Wang et al.(2020) defined brain health as ‘the preservation of brain integrity and mental and cognitive function at a given age in the absence of overt brain diseases that affect normal brain function’. In this way brain, health, and proper functioning are important for an individual’s well-being, the well being his family and in turn for the progress of a nation.   Here are some ways to keep your brain healthy: 1. Physical exercise Regular exercise is important for preserving brain function. It stimulates the brain, increases learning capacity, and preserves mood. […]
Mar 18

5 Yoga Asanas That Can Help You Stay Healthy

by admin in Healthy Living 0 comments
Mind, body, heart and soul – the key to becoming a healthy and happy human being lies in maintaining the wellbeing of these four components, no matter what your age. As you age, it is natural that your body and mind experience a certain degree of physical changes that can lead to fatigue. Your joints begin to get rusty, your reflexes slow down, the body starts losing its elasticity, the muscles get weaker, and the mind, too, shows signs of exhaustion. There is no shame in admitting and accepting that you are growing old; in fact, it happens to be one of the best phases of your life. However, given the aforementioned facts, it is important that you pay extra attention towards your physical and mental wellbeing. One form of exercise that manages to let you do this is yoga. Yogic asanas or poses/postures are known to be the near-perfect way of ensuring strength, flexibility, stability, mobility and wellness. Here’s looking at five easy yoga postures that you should incorporate in your daily morning routine.   1. Tadasana The ‘mountain pose’ is one of the easiest asanas in yoga and is considered particularly beneficial for those who are 60 years […]
Mar 18

7 Motivating Gym Tips for Beginners

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New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session. 1. Be Proud Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you’re lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don’t be intimidated by others or scared to ask for help. Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how “easy” they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time. 2. Stay Strong Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But don’t get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren’t feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength. […]
Mar 18

The Top 5 Things You Need To Drop To Remain Happy!

by admin in Healthy Living 0 comments tags: constant chase for money, disguise as friends, expectation of results, how to remain happy, remain happy in life, running after love, social media account, toxic friends
Everyone wants to remain happy in their life but not always they get what they want. so its time for you to stop looking here and there and take a peek into yourself to know what are some of the things you can let go of, in order to stay happy. No idea what they are? We’ll list you 5 things here without which you are going to be better off. • Toxic friends – your surroundings greatly influence your happiness and the anchors that are actually putting you down could be people in disguise as friends. Its time you cut on those toxic friends and find positive friends who will lift and inspire you at every step in your life. • Attachment to results – don’t you do everything for the expectation of results? Yes but that makes you vulnerable. So whatever you do in your life, do it irrespective of the results that you want. so let go of the attachments and you will be better off and enjoy your progress. • The constant chase for money – everyone is running after money and it indeed is important to lead a life. But make sure you only get […]
Mar 17

Simple habits that raise your intelligence to the highest level

by admin in Mind & Body 0 comments
Check out these interesting habits! Intelligence is a complex and rare trait that only a few people have. Some are naturally born intelligent while some people work their way towards it by practising and focusing on themselves. There are certain habits if we incorporate them into our lifestyle, can improve our intelligence level to the highest level. Here listed are some of the simple habits that can boost your intelligence.   Read regularly Start reading regularly because this boosts your vocabulary and knowledge. It boosts your reading abilities and exposes you to new ideas, concepts and perspectives. This can help your thinking capabilities and even induce creative thinking.   Exercise regularly It is not only good for your physical health but is good for your mental health as well. Exercising regularly increases the blood flow to the brain which improves cognitive function. It also reduces stress and anxiety which will improve overall health. This will also improve your thinking abilities.   Get enough sleep You need to have a good night’s sleep for your brain to process all the information and knowledge in a calm and peaceful way. Good sleep helps your brain to relax and destress your body.   […]
Mar 17

7 nutrition tips to stay healthy in 2023

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A new year has finally begun and everyone want to keep themselves fit and healthy throughout the year and make it a resolution. While many choose to stick to a balanced diet plan to keep themselves in shape, others take the resolve to hit the gym frequently and work on their bodies. Shifting an unhealthy lifestyle to a healthy one is a slow process and takes time and efforts. No crash diet or fitness fads can bring about a change overnight so it is well and wise to set realistic goals for yourself, as they are much easier and more practical to achieve.   Here are some diet tips that you must inculcate in your daily life to lead a healthy lifestyle:   Include fiber in your diet One action that will significantly improve your overall dietary pattern is swapping out low-fiber meals on your plate for naturally high-fiber alternatives. Foods like fruits, vegetables, whole grains, legumes, and nuts naturally contain dietary fiber in addition to vitamins, minerals, and advantageous phytonutrients. A diet rich in fiber is associated with a lower risk of heart attack or stroke, as well as a lower risk of acquiring diabetes, heart disease, and colon […]
Mar 17

Yoga to calm your mind and heal your body

by admin in Mind & Body 0 comments
At a time when the COVID-19 scare has gripped our lives taking an emotional toll, it helps to try and shift focus on your well-being. Going to the gym may not be an option anymore, however, there’s no reason to slack on your regular fitness routine. Dr Hansaji Jayadeva Yogendra, a yoga expert recommends three asanas that can help you de-stress, and are good for your physical and emotional well-being.   Bhujangasana (Cobra pose) This asana looks similar to that of a fanned cobra. A simple backward-bending pose that helps to tone the abdominal muscles. It also helps calm your mind, all of which are necessary in the current times.   How to do it Lie down on your stomach with hands by the side of your chest. Inhaling, raise your head and neck upwards to look up towards the ceiling. Raise your body up only until the navel. Stay in the final position for six seconds. Exhaling, slowly lower yourself down, and relax.   Paschimottanasana (Seated Forward Bending Pose) It is popularly known as the Posterior Stretch or Seated Forward Bending Pose. It is an excellent asana to reduce the fat from the abdominal area and brings some flexibility […]
Mar 17

Fitness: Exercise can’t outrun a bad diet

by admin in Healthy Living 0 comments
The idea that some extra exercise can protect you from the consequences of dietary vices is a tempting one, but there’s little evidence to support it. We’ve all justified a deep dive into a big bag of chips or a pint of ice cream after a workout by telling ourselves we earned it. But did we really? The idea that spending a few extra minutes on the treadmill protects you from the consequences of dietary vices is a tempting one. Yet there’s little proof that an unhealthy diet can be mitigated by regular exercise — a theory recently tested by a group of researchers from Australia, the U.S., Italy and Norway. Using a large sample of British adults, the multinational team reviewed the impact of exercise and diet, independently and jointly, on all-cause mortality, cardiovascular disease and several types of cancer. Armed with the health history and self-reported diet and exercise habits of 346,627 study subjects age 40 to 69, the researchers cross-referenced the data against local death records over the course of a decade. The idea was to link the cause of death to baseline health records gathered 10 to 11 years earlier and gauge the impact of diet, […]
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