Apr 04

13 Healthy Pre-Workout Snack Ideas to Keep You Fueled (Not Full)

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If you need a bite before you move, these easy, tasty, RD-approved options will satisfy—without weighing you down. When it comes to health there’s so much emphasis put on working out that it’s easy to forget that what you do when you’re not exercising might actually be more important. Not only does time outside of the gym represent the bulk of your day, proper fuel and recovery are key for an optimized workout. While many people feel like they need to have a snack before they hit the mat, that’s not actually true. “If you’re only exercising for an hour or less at lower intensity, you wouldn’t need to fuel, especially if you had eaten a meal three to four hours prior—but you should still hydrate,” says nutritionist Leslie J. Bonci, MPH, RD, CSSD, LDN. Many people also find that working out with food in their stomach—even if it’s just a small snack—can lead to cramping or gastrointestinal (GI) distress. Those people will delight in learning that more and more research is showing the benefits of working out on an empty stomach, as it allows the body to burn fat (not the carbs you just ate) for fuel.   1. […]
Apr 03

How Many Ways To Workout Indoors? 7 Super Cool Ways For A Slim And Toned Physique

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We all dream of having a fit and fabulous body but first things first. How many of us actually honoured our gym memberships or workout plans in the pre-lockdown era? With immunity being the buzzword in this pandemic period, we can only blame ourselves for not having exercised enough to boost our immune response. But all is not lost. The excuses can be aplenty but there is no denying the fact that all we need is a little of bit of discipline in our lives to stay healthy and fit. Besides a balanced diet and healthy lifestyle practices including steering clear of alcohol, tobacco and getting proper deep sleep, fitness coaches, doctors and dietitians alike recommend engaging in physical activity for at least 30 minutes every day. This not only boosts immunity, strengthens muscles, elevates stamina and stimulates metabolism, but also ensures heart wellness and helps maintain a healthy body weight by burning excess body fat and calories consumed during meals. Here are some fantastic indoor workouts that can be easily done at home.   Top 5 Home Workout Ideas:   Jump Rope As a kid, you would have definitely experienced that adrenaline rush while skipping using a rope, with your […]
Apr 02

7 Simple Ways To Nurture Your Body & Mind

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International Mind-Body Wellness Day is observed on January 3 each year. The day, celebrated at the start of every year, is a reminder to take charge of your physical and mental health. In today’s fast-paced world, achieving harmony between body and mind is one of the important health goals. To shed more light on this, International Mind-Body Wellness Day is celebrated today. On the same note, check out the most simple ways to take care of your mind and body. On International Mind-Body Wellness Day, here are 7 ways to take care of your body and mind   1. Stay physically active Staying physically activeis one of the most important ways to take care of your physical and mental health. Engaging in one physical activity everyday is a surefire way to shield your body from lifestyle disorders as well as mental health issues. There are endless benefits of staying physically active. Ensure to walk more, hit the gym or engage in a sport to maintain your physical activity.   2. Get enough sleep Quality sleep is the common denominator of every health goal. From faster muscle recovery to regulating stress, sleep plays a key role in maintaining our body and […]
Apr 01

Weight-loss goals for New Year: 5 healthy diet tips you must follow in 2025

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New Year 2025: Stick to these 5 most important diet tips, if you want to maintain your health and wellness with the new start. Along with the end of the year, the beginning of the New Year gives us a reminder of resolving to adopt healthy habits. So why not begin with healthy eating practices? After all, you don’t want to spend the entire year with a weaker immune system and an unhealthy body. So, for a healthy life, abide by these diet tips!   Role of healthy diet tips in improving your health Whatever your New Year’s resolution may be, eating a healthy and balanced diet will have a number of positive effects and strengthen your body’s immune system. However, making major dietary adjustments can occasionally seem very overwhelming. So, instead of making big changes, let’s start with a few basic diet tips which are more manageable and can promise good health. Dietician Vidhi Chawla of the Fisico Diet Clinic shared some best diet tips.   Here are 5 diet tips to stay healthy, according to Chawla:   1. Whole foods are a must Include foods that are rich in essential nutrients in your diet, such as nuts, grains, […]
Mar 31

8 Shoulder Warm-Up Exercises To Kick-Start Your Upper-Body Sessions

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Skimping on your shoulder warm-up can cost you a painful injury. Find out how to warm up your shoulders and why Let’s be honest, warming up your shoulders is not the most exciting part of your workout routine. Swinging your arms draws more attention in the gym than hopping on the treadmill to raise your heart rate, which might explain why many of us skip this crucial step. However, making time for a dedicated shoulder warm-up can dramatically improve your exercise performance. It’s also one of the best ways to protect your shoulders from injury.   Do you need to warm up your shoulders? Yes, but don’t just take our word for it. “The shoulder is a complex structure. For stability, it relies heavily on the surrounding muscles and tendons. This dynamic stability allows for its wide range of motion, but it makes it more susceptible to injuries such as dislocations, strains and impingements,” says Florence Penny, a physiotherapist and the founder of Flow Physio London. Warm-up exercises make the shoulder joint more resilient to the demands of physical exercise by increasing the temperature and pliability of surrounding muscles and tendons. They’re particularly important for injury prevention in heavy weightlifting, […]
Mar 30

​10 activities to detox your brain and refresh mental well-being​

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This weekend detox your mind Detoxing the brain over the weekend is very important to keep the mental and general health in check. The brain needs some time to rejuvenate itself after a week of working, stress, and constant digital stimulation. This down time will help reduce stress, prevent burnout, and improve focus and emotional resilience.   Why is it important to detox your mind? It provides space for creativity, clearer thinking, and better decision-making. Disconnecting from daily pressures and engaging in restorative activities enhances mood and sleep quality, boosting productivity for the week ahead. Mentally detoxifying also makes people stronger in relationships and self-awareness, creating a better balance between work, personal life, and inner peace.   Nature walks Immerse yourself in nature with a hike or a stroll through a park. Fresh air and greenery reduce stress, clear your mind, and boost creativity. Let the sounds and sights of nature calm your racing thoughts.   Yoga or stretching Practice yoga or stretching exercises to connect your body and mind. The gentle movements release tension, improve circulation, and promote relaxation. This synergy can leave you feeling refreshed, balanced, and more in tune with yourself.   V​olunteer work​ Spend time giving […]
Mar 29

How to Eat a Healthy Diet

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If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”   Healthy Diet: The Building Blocks The best source of meal planning for most Americans is the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid, updated in 2005, suggests that for a healthy diet each day you should eat:   6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat. 2 to 4 servings of fruits and 4 to 6 servings […]
Mar 28

7 Best Daily Leg Exercises for Women After 50

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Firm up your lower body with these expert-recommended movements. As women age, it’s essential to maintain a consistent exercise routine that includes regular leg workouts. Strong legs provide better balance and stability and help with everyday tasks such as walking, climbing stairs, and even standing up from being seated, according to the National Institute on Aging. To help women stay fit and strong, we’ve teamed up with Rose McNulty, CPT, NASM-certified personal trainer and nutrition coach with Garage Gym Reviews. With her years of experience in the fitness industry, Rose knows what works and shares the seven best daily leg exercises for women after 50. The below movements target multiple muscle groups in the legs, including the glutes, quads, hamstrings, and calves, to increase lower-body strength. Incorporating these exercises into your daily routine can help prevent injuries, improve mobility, and increase overall strength and endurance. So if you’re ready to start sculpting toned legs, keep reading for the seven best daily leg exercises for women after 50.   1. Squats “The humble squat plays a crucial role in daily life, just as it does in an excellent lower-body workout, so this movement is important to train consistently,” says McNulty. To […]
Mar 27

Follow these easy mindfulness practices for a happy life

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This International Day of Happiness, focus on mindfulness activities to bring some joy in your life. Here are some effective tips for happiness you can try. Imagine waking up on a Sunday morning, with your loved ones close to you, without a care in the world about office deadlines or stressful routines, does that make you happy? Maybe for some, happiness might be landing that perfect job or buying their dream house but happiness isn’t a one-size-fits-all phenomenon. It takes a lot of self-awareness to understand what makes you happy. That is where mindfulness comes in. Engaging in mindful practices is one of the best tips for happiness, as it helps you to get to know yourself better. Wondering what these are? Read on to find out. Tips for happiness: Can being mindful make you happy? Yes, mindfulness enhances mental well-being by anchoring us in the present moment. Often, we dwell on the past or worry about the future, both of which are beyond our control. The only thing truly in our control is the now. That’s why it’s called a ‘present’- a gift. “Mindfulness doesn’t mean eliminating thoughts—it means acknowledging them without judgement and letting them pass,” explains psychologist […]
Mar 26

6 Healthy Daily Habits That Will Improve Your Rides and Lengthen Your Life

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Focus on these lifestyle upgrades to better your rides and your wellbeing. If you, like many cyclists, set big goals around your rides—going faster, riding longer, or winning races—we have some good news. You can improve many of your ride metrics just by making small tweaks to your daily health habits. And we have the most important ones for you to focus on. Here, we explain seven daily healthy habits that have been proven to benefit your overall health and your cycling all at once.   1. Get More Sleep Do you sleep less in order to fit socializing, a job, and long rides into your life? You’re probably not doing yourself—or your rides—any favors. According to the CDC, almost a third of Americans sleep less than they need and want to. If you’re not getting enough shut-eye, you might be engaging in something called bedtime procrastination, Chelsie Rohrscheib, Ph.D., a neuroscientist at Australia’s Queensland Brain Institute and lead sleep expert at Wesper, an at-home sleep technology company, tells Bicycling. You are delaying your sleep to fit in more “me time” at the end of the night. This typically results in lower-than-recommended sleep time, reduces overall sleep quality, and shifts […]
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