Jan 08

Want Bigger Arms? This Tricep Training Hack Could Help

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It’s all about extending the shoulder as well as the elbow, says top kinesiologist and trainer Jeremy Ethier   Is finally building sleeve-filling arms on your 2025 wish list? You won’t be alone – but to substantially grow your guns you need more than just curls. It’s your triceps, not your biceps, that are the biggest muscle in your arms, making it likely your failure to build is down to misdirected focus. So, instead of focusing all of your effort onto the front of your arms, spend this year thinking more about the other side. ‘If you’re struggling with your triceps growth or just want to get bigger triceps – and bigger arms – fast, there’s one triceps exercise that you need to include in your weekly routine,’ says Jeremy Ethier, kinesiologist, fitness trainer, and founder of Built with Science. Before we get into this magic movement, let’s quickly talk arm-building strategy.   How To Build Bigger Triceps The most important thing to know is that you shouldn’t rely on compound exercises to grow muscles like your tris. Yes, your triceps are bigger than your biceps, but they’re still small compared to your chest and shoulders. When you do compound […]
Jan 07

Here Are 5 Tips To Keep Active Through the Winter

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Snow and ice, illness, holiday travel and packed schedules are among the many reasons people struggle to stay fit in winter. Damon Swift, associate professor of kinesiology at the University of Virginia’s School of Education and Human Development, studies the health impacts of exercise. He said consistency in exercise is important, and switching from an active to sedentary lifestyle for three months could cause you to lose benefits like cardiovascular fitness and muscle strength. Fortunately, there’s a lot you can do to adapt your workout routine and stay healthy during the winter.   Think Beyond Weight To stay motivated, Swift recommends focusing on the many benefits of exercise. “I think sometimes the perception is, ‘If I’m not losing weight, I’m not improving my health,’” he said. “But it’s important to know there are benefits beyond weight control.” Swift said exercise provides mental health benefits, which are especially important when sunlight is scarce. Research shows exercise can reduce the risk of depression and improve symptoms of depression. Exercise also strengthens the immune system, an important benefit during cold and flu season. Swift shared his best advice with UVA Today.   Prepare for the Weather Freezing temperatures, cold and ice can derail […]
Jan 06

Tips To Keep You Healthy Throughout The Winter Season

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Layer your clothing to trap body heat and protect against wind chills this winter. Below we share a list of tips you can follow to stay healthy this winter.   The winter season can lead to various health issues due to cold weather, reduced sunlight, and increased indoor time. These factors can weaken the immune system, making the body more vulnerable to respiratory infections like colds and flu. Dry air, both indoors and outdoors, can cause dry skin, chapped lips, and irritation in the eyes and throat. Joint pain and stiffness may worsen for people with arthritis, and cold weather can exacerbate chronic conditions like asthma and cardiovascular issues. However, adopting healthy habits and proactive measures can mitigate these risks and help maintain overall well-being. Keep reading as we share a list of tips you can follow to stay healthy this winter.   9 Tips to stay healthy throughout the winter season   Cold weather often reduces thirst, but your body still needs hydration to maintain energy and skin health. Proper hydration supports immune function and helps prevent dryness in your skin and mucous membranes. Include seasonal fruits like oranges and kiwis, rich in vitamin C, to boost your immunity. […]
Jan 05

How to Get More Fit in 15 Minutes a Day

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You don’t need a lot of spare time to get started on your fitness journey.   For many people, fitting in a daily workout can feel really daunting. After a long day of work or school, sometimes the couch is the only appealing thing on the agenda. But did you know that exercising for just 15 minutes a day can have a pretty big impact on your overall health? Fifteen minutes may not seem like a lot of time to you, but fitness experts and scientific studies agree that it’s enough to make a difference. Any amount of exercise is better than zero. If you’re new to fitness or haven’t been active in a long time, a short, 15-minute workout may be best to start with anyway. The American College of Sports Medicine recommends starting light when it comes to fitness with just 10-15 minutes a day of activity. Whether it’s walking or something more involved, these short workouts can still be hugely beneficial to your body. Plus, starting small will help you establish a workout routine in your day-to-day. Keep in mind that exercise recommendations are not one-size-fits-all, so it may take some time to figure out what you […]
Jan 04

The 3 Abs Exercises to Unlock Your Six-Pack

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The mastermind behind the new MH Summer Shred program shares his top core moves.   ARE YOU SPENDING your summer crunching away, trying to get visible abs for the remainder of the sunny season? You can pile up all the situp reps you want, but you won’t be much closer to the core muscle you’re training to build using just one type of movement. You’ll need a smarter workout to achieve your six-pack goals, filled with moves that train some of the other functions of your core muscles. That’s exactly what trainer Korey Rowe, ACE, is offering with this smart series from his new Summer Shred workout program. This simple workout offers you three exercises that take on different aspects of what your core can do. You’ll brace and flex your abs to build them up—while working against resistance to make them stronger, too. Give this routine a try to get shredded before the end of the summer.   The 3 Summer Shred Abs Exercises   Cable Crunch   Why: You’ll get shapelier (and stronger) abs when you add a load to your core workout. “I like this one because you can really load up and give your core a […]
Jan 03

Work After Holidays Got You Down? These Tips Will Help You Get Back To Routine

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The holidays can evoke mixed emotions, especially for those facing loss or stress. Mental health expert Katie Godshall shares practical tips to manage the “holiday blues,” from self-care and mindfulness to supporting loved ones. The holiday season—it’s supposed to be the “most wonderful time of the year,” right? But let’s be real. For many, the end of the year can feel like an emotional rollercoaster, with joy and stress often going hand in hand. Between memories of loved ones no longer here, financial pressures, and the overwhelming expectations of the season, it’s easy to feel more blue than merry. “It’s OK not to feel festive during this time,” says Katie Godshall, a clinical assistant professor in social work at the University of New Hampshire. “If you’re coping with loss or loneliness, it can be significantly more difficult to feel joyful.” Feeling a little down during the holidays doesn’t mean there’s something wrong with you. In fact, these emotions are more common than you might think. The key is to give yourself grace and focus on your mental health. To help you navigate the season, Godshall shares 15 practical tips to beat the holiday blues or support someone who might be […]
Jan 02

6 simple tips to reduce your blood pressure

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Small changes can make a big difference in your blood pressure numbers. If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more people now meet the criteria for stage 1 hypertension. While you shouldn’t shrug off the change, there’s also no need to panic. “Obviously, nothing happened overnight inside a woman’s body or to her health with the release of the guidelines,” says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical School. The change, however, should spur you to take your blood pressure seriously. “These guidelines have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we’ve gained from large trials into clinical practice, they will help thousands of people,” says Dr. Fisher.   Why does hypertension matter? If you are in this 130/80 range, […]
Jan 01

Real-Life Benefits of Exercise and Physical Activity

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Why is physical activity important? Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Including all 4 types of exercise can benefit a wide range of areas of your life. Staying active can help you: Keep and improve your strength so you can stay independent Have more energy to do the things you want to do and reduce fatigue Improve your balance and lower risk of falls and injuries from falls Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer Sleep better at home Reduce levels of stress and anxiety Reach or maintain a healthy weight and reduce risk of excessive weight gain Control your blood pressure Possibly improve or maintain […]
Dec 31

How to stay active: 13 lifestyle tips to beat laziness

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Learn how to stay active and avoid bouts of laziness in everyday life with expert-recommended tips. Maintaining an active lifestyle can keep multiple health problems at bay. Do laziness and lethargy suck your physical and mental energy? Maintaining an active lifestyle and learning how to be energetic can go a long way in making you feel better about yourself and being more productive. Some practical changes in your day can help you maintain an active lifestyle. These changes include adding some basic physical activity to your day, restricting mere sitting around, as well as eating a healthy diet. Ensuring regular movements in our daily routines is an easy way to maintain an energetic and active lifestyle. Here is your guide on how to increase your energy levels, and how to be active all day, every day!   What is an active lifestyle? An active lifestyle consists of regular physical activity, exercise, and movement in our daily routines, explains fitness expert Wanitha Ashok. These activities avoid muscle stiffness, improve cardiovascular health, and strengthen muscles and bone density. This is especially important as prolonged sitting has become the new smoking, causing many health issues among people. “Even if one exercises for an […]
Dec 30

Can’t find time to workout? 5 ways to move more and get slim

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Discover easy ways to incorporate more movement into your daily life, even without formal workouts. From household chores and quick 10-minute routines to walking during phone calls and staying hydrated, small changes can add up to significant health benefits. Aim for at least 150 minutes of activity per week, spread throughout your day for manageable and sustainable fitness. Are you too busy to fit in exercise into your daily routine? Try these easy strategies to get more movement in your daily life when you can’t seem to find the time for a complete workout. Finding at least 150 minutes a week, or little over 20 minutes a day, to engage in physical activity is all that is required! There are several simple, cost-free methods to accomplish this, so don’t worry. Do you believe that you will never find the time? The good news is that you don’t have to finish everything at once. Spreading out your activities throughout the course of the week is actually preferable. Even if you only engage in a few quick workouts each day, you can still reap the health benefits.   Take cleaning chores seriously A clean house not only makes your mind refreshed, it […]
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