Nov 11

5 Common Gym Injuries and How to Avoid Them

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Maximize your workouts while minimizing your chance of injury.   No gym goer wants to be sidelined due to gym injuries. Nevertheless, avid gym goers know it comes with the territory. “Pushing the limits in the gym is great because that’s where the gains happen, however, the gym, like most things in life, has an inherent risk,” says Shane McLean, A.C.E. CPT. “That’s why you must do everything possible to reduce that risk and remain injury-free.” The good news is that it doesn’t take much effort to ensure your gym injuries won’t take up space in your fitness routine. From muscle strains to pesky calluses, adding a few extra precautionary steps into your workout routine will lessen your chance of injury and keep you off the sidelines.   Top Common 5 Gym Injuries You Can Avoid   Calluses and Blisters Known as a badge of honor for all the hard work, however, McLean shares they can become painful and problematic during exercises like pull-ups, deadlifts, and rows.   Avoid It by: Wear gloves or lifting straps to cut down on friction. Keep your hands dry and moisturized to prevent cracking.   Muscle Strains This injury can result from overstretching or […]
Nov 10

These healthy food and workout ideas may result in keeping your heart healthy

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A plant-based diet or limiting processed food and animal products, and focusing more on whole foods gives your body a variety of micronutrients, minerals and fibre.   People these days mostly have a sedentary lifestyle. This is characterised by insufficient physical activity in their daily lives. Studies suggest that 1 out of 5 people are physically inactive. Sitting for a period is a major reason for people developing heart diseases. Even for physically-active people, there is a threshold of 10 hours; this means sitting for 10 hours or more increases the risk of heart diseases. Sitting for a long period has become a significant part of our sedentary behaviour that triggers many health hazards relating to metabolism due to the lack of exercise or absolute inactivity. “Over the years, there has been a significant rise in the disease burden, and heart-related diseases fall under the category. It is considered a major cause of mortality in India, and not committing to a lifestyle that ensures a healthy heart is the biggest contributor to the common cardiovascular diseases like coronary heart disease (CHD), high blood pressure and cholesterol that have reached epidemic proportions. Apart from some of the factors like family history, […]
Nov 09

7 Daily Habits That Can Transform Your Life

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The key to good health begins with healthy everyday habits, which are simple to follow. Practise them with consistency. Read on to find out more.   Healthy Life Begins With Simple Habits If you wish to transform your health and well-being, and make them better, start with a few simple daily habits and practise them every day for consistency. Functional nutrition practitioner Marina Wright says there are seven activities that can accelerate your journey to a better mind and body. Scroll down to find out all about them.   1. Focus On Habits, Not Goals In an Instagram post, Wright says while goals give direction, daily habits can lead to transformation. This is the most crucial step and you must focus on sustainable everyday habits to meet your goals.   2. Get Out In The Sun Start by taking in some sunlight early in the morning every day. Exposure to natural light can regulate the circadian rhythm, make you feel energetic and boost your mood.   3. Blood Sugar Regulation Focus on eating a balanced meal that has a lot of protein, fibre-rich carbs and fat to avoid energy crashes and mood swings. It can regulate your blood sugar by […]
Nov 08

5 Tips for Running in Cold Weather

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If you’re a seasoned outdoor winter runner, you know how invigorating running in cold weather can be. You also know that keeping your head, core and hands warm are a few keys to a successful cold weather run — keeping frostbite at bay. For beginner runners, taking on the cold months to run outside has many surprising and proven benefits. It may seem a bit daunting at first, but if you prepare accordingly, you may just learn to love cold weather running. There are also a lot of physiological benefits to running in the cold. Tom Holland, exercise physiologist and author of the book The Marathon Method, says, “The colder the weather, the less heat stress on the body, which makes it significantly easier to run.” From strategizing your outfits for an impactful outdoor experience to learning and understanding breathing in the frosty cold air, and exploring the physiology and benefits of running in winter months, there are many factors that will make for a great cold run.   Breathe and Pace Yourself Breathe in, breathe out. In a runner’s world, breathing and breath patterns are a huge part of having an effective workout. Having the proper techniques can set […]
Nov 07

6 Healthy Breakfast Ideas, According To Experts

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Breakfast is often hailed as the most important meal of the day, and for good reason. A balanced breakfast may help get your day going on the right foot while offering health benefits, including a lower body mass index (BMI) and a good start toward meeting daily dietary recommendations. What you put on your plate matters, as not all breakfast foods boast the same benefits. Keep reading for some expert-recommended healthy breakfast ideas, plus more details on what a nutritious breakfast should look like.   6 Healthy Breakfast Ideas, Recommended By Experts   “All breakfasts should contain a protein, healthy fat and source of carbohydrates,” says Smolen. Whether you prefer savory or sweet, there are plenty of healthy breakfast options available to choose from. Here are a few nutritious choices recommended by experts: Oatmeal: “One of my favorite breakfasts is oatmeal with a nut butter, a type of fruit and a drizzle of honey,” says Smolen, noting that this breakfast contains a good mix of protein, carbohydrates and heart-healthy unsaturated fats. Consider opting for steel-cut or large-flake oats rather than quick or instant oats, as instant oats have a higher glycemic index and a greater impact on blood sugar levels. […]
Nov 06

A 69-Year-Old Fitness Trainer Shares the 6 Exercises That Keep Her Looking Half Her Age

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Boost your strength and fitness with a trainer’s go-to exercises for healthy aging.   Aging gracefully requires following a well-rounded routine, complete with a healthy diet and regular exercise. You may think that getting older means it’s too late to kickstart a fitness routine, but that’s simply not the case. “It’s never too late to begin exercising,” stresses 69-year-old fitness trainer Liz Hilliard, the creator and owner of Hilliard Studio Method. “As a matter of fact, it’s a requirement for healthy aging of your body and mind. Both are inseparable when it comes to the benefits of exercise.” Hilliard shares with Eat This, Not That! a couple of her go-to fitness tips, along with the best exercises she recommends for healthy aging. “My top fitness tips can be summed up in one word: MOVEMENT. As in, do not stop moving,” Hilliard tells us. Her two pro tips include walking every day, anywhere you can. “Get outside as often as possible to walk in nature,” she says. “Bonus points if you walk with a friend. It’s built-in mental and physical therapy which will not only help keep you fit but keep your mood lifted and mind creative.” In addition, strength training […]
Nov 05

Want To Get Your Workout Back On Track? Follow These 10 Tips

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Below we will discuss some easy tips to help you get back on track with your daily workouts. Daily workouts are important for maintaining good physical and mental health. They help strengthen muscles, improve cardiovascular fitness, and release endorphins that contribute to overall well-being. During festive period, it can indeed be challenging to stay consistently on track with workouts, as social engagements and celebrations often take priority. However, it’s important to remember that occasional breaks or deviations from your routine are normal and part of enjoying life’s festivities. The key is to find a balance between indulging in the celebrations while also making an effort to maintain some level of physical activity. In this article, we will discuss some easy tips to help you get back on track with your daily workouts.   Here are a few tips to help you get back on track:   1. Set realistic goals Start by setting achievable goals for yourself. It’s important to be realistic about your fitness level after the festive season and gradually work towards your desired level of intensity.   2. Plan your workout schedule Create a schedule that includes specific times for your workouts. This will help you prioritise […]
Nov 04

Doctors Share 6 Health Benefits of Chia Seeds—And How to Eat Them

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Eating more superfoods is one simple way to buoy your health with minimal effort. While no one food can provide all of the vitamins and minerals you need, nutritionally-dense ingredients pack big benefits for a range of your body’s functions. Chia seeds are one such food that you’ll often hear doctors, dietitians, and nutritionists raving about, thanks to the many ways that even a few spoonfuls can enhance your health. But if you’re wondering what they can do for you when you add them to your daily routine, you’re certainly not alone. Read on to learn the six biggest health benefits you can expect when you eat more chia seeds.   1. They can aid in digestion. When Daryl Gioffre, DC, a chiropractor, nutrition expert, and the founder of Alkamind, went viral for suggesting that people drink water made with chia seeds and lemon juice (the “internal shower”), he emphasized the digestive benefits of such a beverage. Chia seeds are high in fiber, making them beneficial for your digestive tract and overall gut health, and he noted at the time that this drink served as an effective way to relieve constipation in particular. “Fiber is great for your digestive system, […]
Nov 03

9 Simple Ways to Practice Self-Care Every Day (Because You Deserve It)

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Take care of yourself with these simple self-care ideas. Practicing self-care isn’t just about spoiling yourself with a big treat or moment of luxury—like staying at a bougie hotel for the weekend, purchasing an all-new wardrobe, or opting for two desserts instead of one. The art of simple self-care is much more internally nourishing than that, and one that takes some time to get the hang of given our propensity to put others before ourselves. If you’re not quite sure where to begin when it comes to taking care of yourself, these simple self-care tips will help you set off on the right path forward, one day at a time.   Why Is Self-Care Important? Self-care should be more of a daily practice, often made up of small but impactful intentions, that helps keep you energized, gratified, and able to show up for others. “A sustainable self-care practice is about creating moments within each day, week, month, season, and year to practice the kind of meaningful self-care that makes you feel healthy and joyful in mind, body, and soul,” says Shel Pink, author of Slow Beauty, a book on mindful self-care. “When practiced over time, these small rituals add up […]
Nov 02

Legs Too Tired? Injured? Here Are 7 Ways to Do Upper-Body Cardio

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Stay on top of your fitness when you have to stay off your feet. These are the words every runner dreads: “Stay off your feet to heal from an injury.” Besides missing out on your go-to source of endorphins and stress relief, your break from running could result in a loss of cardio fitness and strength. This is exactly when a runner might ask: Can I do cardio without my legs? The short answer is yes, and the long answer is, having a go-to cardio workout that doesn’t rely on your legs is not only helpful cross-training, but will help you remain fit and healthy if you ever have to give your legs a rest. Research shows that after about 12 days of inactivity, athletes are likely experience a dip in their endurance ability. This decline is likely due to a combination of factors, and every runner is different, but Todd Buckingham, Ph.D., exercise physiologist at PTSportsPRO in Grand Rapids, Michigan, tells Runner’s World that most people will see their VO2 max fall between 4 and 8 percent after about a week of no training. By two months, you may be looking at a 20 precent drop, and mitochondria (the […]
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