Apr 24

Want toned arms? Fitness coach shares ‘number 1 workout for flabby arms’ without gym or dumbbells

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How to lose arm fat with only home workout? A fitness coach has shared a 3-step arm workout routine, and said that it ‘actually works’.   Losing stubborn arm fat can be challenging. But fitness coach Patrick Hong believes his ‘3-move arm workout’ can help you achieve toned arms from the comfort of your home. In an Instagram video he posted on April 20, Patrick shared his ‘number 1 workout for flabby arms’.   10 minute workout to ‘tone your triceps, shoulder’ In his caption, he wrote, “’My arms look flabby no matter how much I workout’… if that’s you — this actually works. No dumbbells. No gym. Just 10 minutes to tone your triceps and shoulders, and tighten that underarm jiggle. Save this 3-move arm workout and do it from your living room.” Patrick added, “Try two rounds — you’ll feel the burn by the end.” Patrick’s home workout for toned arms included these three exercises: 1. Overhead extensions – 12 reps 2. Plank shoulder taps – 12 reps each side 3. Tricep dips – 10 to 12 reps   More details of 3-step arm workout In the video, Patrick further shared details of the workout: “Try this 10-minute […]
Apr 23

8 Foods High in Creatine To Boost Muscle Growth

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Your body produces creatine, an organic compound that helps produce energy and keeps muscles healthy and strong. Many athletes take creatine supplements to boost muscle growth, improve exercise performance, and support recovery. Some research suggests that creatine may also benefit brain function, improve blood sugar control, and slow down muscle loss as you age.   Creatine in Foods Creatine is naturally found in seafood, meat, and poultry, but not in plant foods. Fish, cows, pigs, and chickens store over 90% of their creatine in muscle tissue. Some fish and beef contain similar amounts of creatine per pound (raw), but some fish, such as herring, have more creatine. Total creatine is 45% more abundant in white, fast-twitch (type I) muscle fibers than in red, slow-twitch (type II) muscle fibers. Fish typically have more white muscle to meet the high-energy demands of swimming, which may explain why some seafood contains more creatine. Ultimately, the amount of creatine varies by species. Keep in mind that cooking can cause some creatine losses in both seafood and meat.   1. Herring Creatine: 1.25 grams per 4-ounce serving Kippered herring is usually served with crackers or scrambled or poached eggs. Herring contains up to 5 grams […]
Apr 22

8 things people do every morning that quietly ruin their mood for the rest of the day

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Mornings can be a powerful launchpad for the rest of our day. But if we’re not careful, small actions in those first few hours can send us off track without us even noticing. We’re all guilty of certain morning habits that seem harmless on the surface but can quietly chip away at our mood, energy, and overall outlook. Let’s talk about eight of these subtle mood-ruiners.   1. Checking your phone the moment you open your eyes I’ll start with a common culprit: the phone. That bright screen is almost irresistible—our inbox, social media feeds, and the never-ending news cycle all beckon us for attention. Yet the moment I dive into my phone right after waking up, I notice that little by little, my mind shifts into reactive mode. Before I’ve even taken a proper breath or opened the shades, I’m answering other people’s demands or bombarded by updates that can easily stress me out. Greg McKeown, author of “Essentialism,” once said we should focus on the vital few rather than the trivial many. When you start your day responding to notifications and external demands, you risk missing the real priorities that could set a positive tone for your morning. […]
Apr 21

Fitness trainer shares 20-minute workout routine that saved his knees: ‘If you’ve got pain, this might help’

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The 7-step exercise routine that ‘saved’ a fitness trainer’s knees involves a combination of exercises that strengthen the muscles around the knee joint.   US-based fitness trainer Nick Reiherzer has shared a workout video for people who struggle with knee pain. With it he wrote on Instagram, “This routine literally saved my knees!” Nick said that after struggling with severe knee pain from years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started this 20-minute knee workout routine with seven exercises.   ‘My knees felt better than they had in years’   In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain from years of wear and tear. I was losing the ability to play my sport or exercise without significant pain. Even daily activities like walking downstairs or standing up from sitting were becoming an issue. Then I had a friend point me to @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. 12 weeks later, my knees felt better than they had in years!” He added, “Now, here I am, three years later, playing my sport without […]
Apr 20

8 daily habits of people who will never truly be happy, according to psychology

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Happiness is a choice, right? Well, according to psychology, it’s not quite that simple. There are certain habits that can trap us in a cycle of discontent, despite our best intentions. It’s not necessarily about what we’re doing wrong, but rather what we’re doing too much. These are the daily habits of people who, unfortunately, will never truly find happiness if they continue on as they are. Here are 8 of these habits – the ones that have the power to keep you from ever really feeling happy. And remember, being aware is the first step towards change.   1) Overthinking Ever found yourself stuck in an endless loop of negative thoughts? Welcome to the world of overthinking. This is a common habit among those who struggle to find happiness, according to research. It’s like being trapped in your own mind, with every worry, doubt, and fear amplified. Overthinkers often dwell on the past or stress about the future, but rarely live in the present. They spend so much time analyzing and dissecting every detail that they miss out on the joy of the moment. The problem with overthinking is that it often leads to anxiety and stress. It makes […]
Apr 19

8 foods to naturally improve digestion after a heavy meal​

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That overstuffed feeling after a big meal—when your stomach feels heavy and all you want to do is lie down—is something most people know too well. Whether it’s from a holiday feast, a weekend barbecue, or just one too many slices of pizza, your stomach can sometimes get overwhelmed. But no need to suffer through the discomfort. Nature offers simple, gentle ways to help your body digest all that food. Here are a few natural digestion helpers that can get you back to feeling light and comfortable.   1. Ginger Ginger is a well-known natural remedy for digestion. It helps ease nausea and settle an upset stomach when you’ve eaten too much. Its natural compounds boost digestive enzymes, helping your body break down food faster. You can drink it as tea, chew on a bit of crystallized ginger, or add some to a smoothie. It also has anti-inflammatory benefits that can reduce bloating and discomfort after meals.   2. Pineapple Who knew dessert could help your digestion too? Pineapple isn’t just tasty—it has an enzyme called bromelain that helps break down protein in your stomach. This makes it great after a heavy meal. A few chunks after dinner can help […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 17

Want to live longer? Follow THESE expert-approved tips for longevity

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Longevity, defined as living a longer and healthier life, is influenced by habitual factors more than genetics. Conscious eating, particularly a plant-based diet, reduces the risk of chronic diseases. Regular movement improves cardiovascular health and overall well-being, while ample rest supports physical and mental health, contributing to an increased lifespan. Despite all its follies, it’s a wonderful world! Who wouldn’t want to live forever in it? But as it turns out, living a longer and healthier life isn’t an easy feat. Unlike what most people think, life expectancy isn’t only determined by genetics. Although genes play a much smaller role than originally believed, other habitual factors play an important role in improving your lifestyle and therefore boosting your longevity. Want to know what those habitual factors are? Read on.   What is longevity? The definition of longevity is living a longer and healthier life. It means how long a person is going to live, and how healthy their later life will be. It simply refers to long life. In the U.S., life expectancy has increased dramatically since 1900, when the average lifespan was 47 years. Today, people born in 2022 can expect to live 77.5 years. Do you believe that […]
Apr 16

8 daily habits of fit people who never go to the gym

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When you see fit people, you probably think they’re gym rats. If someone jogs every morning, you assume they’re a fitness freak. But let me tell you, that’s not always the case. In fact, some of the fittest people around never step foot in a gym. They just have these 8 daily habits that keep them in top shape. And here’s the best part – they’re habits anyone can adopt. Stay with me as we dive into these habits and learn how to stay fit without a gym membership. It’s simpler than you might think!   1) They start their day with a glass of water We’ve all heard that old adage – hydration is key. And it’s not just about quenching your thirst. Drinking water first thing in the morning kick-starts your metabolism, making it easier for your body to digest food and burn calories throughout the day. Now, you might think it sounds boring. Water isn’t exactly the most exciting beverage out there. But fit people who don’t go to the gym swear by this habit. They see it as an essential start to their day, just like brushing their teeth or taking a shower. If you think […]
Apr 15

Cardio or Strength Training: Which Is Better?

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There’s no need to choose only one because both can elevate your fitness and health In the workout world, training plans often go one of two ways. Some gravitate toward the heart-pounding realm of cardio fitness. Others adopt the power-packed mindset that comes with strength training. So, which is better? That’s a tough question because they’re BOTH important for your body. That’s why physical fitness guidelines recommend at least 150 minutes of moderate-intensity cardio per week, plus two days of strength-building activities. “The truth is you need cardio and strength training for your health,” says exercise physiologist Katie Lawton, MEd. “Both of them are just as important. You can’t put one ahead of the other.” We asked Lawton to break it down in a fitness faceoff.   Cardio vs. strength training If we’re going to compare cardio (aerobic exercise) and strength training (anaerobic exercise), it makes sense to define each of them. In broad terms: A cardio workout gets your heart thump-thump-thumping over an extended period. These types of exercise elevate your heart rate and often leave you breathing heavier. Cardio activities include running (or faster walking), biking, swimming and rowing. Strength training typically features short bursts of energy that […]
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