Jun 14

Can You Actually Burn Fat and Gain Muscle at the Same Time?

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The answer is more complicated than you might’ve been led to believe. Here’s what you need to know. IF YOU’RE LOOKING to get in shape, your goals probably boil down to achieving two specific things: losing fat and gaining muscle. Achieving just one of these training objectives is no small feat. Achieving them together is a whole different ballgame. This is called “body recomposition” by scientists and fitness professionals—in other words, the process of changing the composition of your body by lowering body fat mass and increasing muscle mass. The biggest hurdle you’ll have to clear on your journey to accomplishing these goals is that they require largely different demands. To lose fat, you need to be burning more calories then you’re taking in. To build muscle, you need to increase your protein intake and prioritize strength training, so your body can build more muscle fibers. Eager to make big changes, people often try to achieve both at the same time. The question is: Is it even possible to both lose fat and gain muscle simultaneously? We asked the experts.   Can you burn fat and build muscle at the same time? A 2020 meta-data analysis from the Strength and […]
Jun 13

8 Ways To Stay Physically and Mentally Healthy

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Take time to focus on your health and well-being with these expert tips.   The last few years during and after the COVID-19 pandemic had a serious effect on our collective physical and mental health. Exercise routines and other healthy habits became harder to keep up with during the time of business closures, social distancing and lack of motivation. The disruption of many “pre-COVID” ways of life put many people in a state of languishing, whether they know it or not. To combat this, our Workforce Health team, made up of health coaches, dietitians and exercise physiologists, compiled tips to help you stay physically active, mentally sharp and emotionally connected during any phase of your life, whether to start over or refresh an existing routine.   Get Up and Move Physical activity does more than improve your physical health. It releases endorphins that boost your mood and reduce stress. “Exercise boosts levels of serotonin, dopamine and norepinephrine. It gives you a general good feeling about being in control in an otherwise uncontrollable situation,” said Duane Milder, Workforce Health coach. There are plenty of fitness apps and websites to help you develop an at-home exercise regimen, and many strength-training exercises can […]
Jun 12

Benefits of beach yoga: Tips, tricks, and best poses

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Stretching out on a sun-kissed shore, the rhythmic sound of waves crashing nearby, beach yoga offers a serene fusion of nature and exercise. Embraced by enthusiasts worldwide, this holistic practice not only enhances physical well-being but also nourishes the soul. Whether you’re a seasoned yogi or a novice, mastering the art of beach yoga requires a blend of mindfulness, adaptability, and a willingness to connect with the elements.   Choosing the right spot: Selecting the perfect location sets the stage for a harmonious beach yoga session. Look for a spot with firm, flat sand to provide stability during poses. Avoid areas close to high tide lines to prevent interruption from incoming waves. Additionally, opt for quieter stretches of coastline to maximise tranquillity and minimise distractions. Sun protection: While basking in the sun’s warmth can be invigorating, safeguarding your skin is paramount. Apply a broad-spectrum sunscreen with a high SPF rating to shield against harmful UV rays. Donning a wide-brimmed hat and UV-protective sunglasses adds an extra layer of defence, ensuring your beach yoga experience remains enjoyable and sunburn-free. Staying hydrated: Exercising under the sun’s relentless gaze can quickly lead to dehydration. Bring along a reusable water bottle filled with refreshing […]
Jun 11

Here’s how to sustain your workout routine to reach your fitness goals

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Ever started a fitness goal with great enthusiasm, only to ditch it halfway? The discontinued gym membership, dusty running shoes, or neglected workout plans are all too familiar signs of faltering commitment. However, persistence is the key to achieving fitness goals. Maintaining a disciplined fitness regime offers an array of benefits beyond physical appearance. Studies have shown that regular exercise can improve cardiovascular health, boost mood, alleviate stress, and enhance cognitive function. Moreover, it can reduce the risk of chronic diseases such as diabetes, hypertension, and obesity. By exercising every day, you can significantly improve your quality of life and longevity.   Here’s how you can create  a sustainable fitness routine for long-term success:   Start slow, but stay steady: Rome wasn’t built in a day, and neither is a sustainable fitness routine. Begin with manageable goals and gradually increase intensity and duration. Consistency is key; make exercise a non-negotiable part of your daily or weekly schedule. Be passionate: Exercise doesn’t have to be a chore. Discover activities you enjoy, whether it’s dancing, hiking, swimming, or yoga. Finding joy in movement increases motivation and makes sticking to a routine easier. Set goals that are real: Set specific, achievable goals that align with your fitness aspirations. […]
Jun 10

7 Things Girls Who Work Out in the Morning Do But Will Never Admit To

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Rise and grind! It takes a particular breed of crazy person to crawl out of bed before sunrise and hit the gym. So if you regularly crush a 6:30 a.m. spin class, give yourself a high-five: You’re part of an elite club of early grinders and, chances are, you probably share a few of these habits: 1. Setting a totally non-negotiable bedtime. The new episode of How to Get Away with Murder airs at 10 p.m.? You won’t be watching. You need to be in bed by 9:30 and asleep by 9:42 if you want to make that ass-crack-of-dawn class. 2. Hitting the hay in workout clothes. Because workout pants are comfy AF and it saves a step while getting ready to leave the house. 3. Treating your bed like hot lava when your alarm goes off. As much as you love your a.m. workouts, when your alarm goes off you realize just how much you appreciate your comfy pillows. So you jump out of bed as fast as you can before hitting “snooze.” The only way to do it is to rip the Band-Aid off. 4. Always having mini toiletries in your bag. If you get ready in a […]
Jun 09

Simple everyday habits to keep your brain young and healthy

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There are some crucial aspects of brain health we all may be ignoring. Here are expert tips to keep our brain active and healthy. ‘It’s never too late to learn something new’. This adage not only inspires one to stay enthusiastic for life but also practically applying it could keep you brain active and agile as you grow older. The more you make your brain work, the better and longer it will stay healthy and young. Learning a new language, a hobby, or an activity is an excellent workout for your brain. There are also simple everyday things that can keep our brain in top shape and we should never eliminate them from our routine. Regular exercise, eating a balanced diet, a good night’s sleep and staying socially connected with friends are basics we should remember for better brain health.   Learn a new language or musical instrument We all work out to stay in shape and something similar is required for your brain too. Let your brain explore an unfamiliar territory by giving it an opportunity to get out of comfort zone and learn something new. “Try to learn a language you haven’t learned before or learn a new […]
Jun 08

How to Achieve a Strong Mind and Body (Part 2)

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Achieving a strong mind and body through health and wellness is no easy task. It requires dedication, hard work, and discipline. But with the right tools and approach, you can achieve a strong mind and body in no time. In this blog post, we’ll explore the benefits of health and wellness, discuss how to make healthy lifestyle changes, and provide tips to help you achieve a strong mind and body. So, if you’re looking to take your health and wellness to the next level, read on!   Set realistic goals Goal setting is an important part of staying healthy and achieving your desired physical and mental states. When setting goals, it’s important to make sure that they are realistic and achievable. Make sure that you break down your goals into small, achievable steps that you can take to reach your ultimate goal. For example, if you want to run a marathon in the next year, break it down into smaller goals such as running three miles per week for the first few weeks, then gradually increasing the distance. Also, make sure that your goals are specific and measurable so that you can track your progress. If you set realistic goals, […]
Jun 07

7 ways to trick yourself into working out when it’s the last thing you want to do

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Is working out the last thing you feel like doing? Try one of these mental tricks to get yourself moving. Even if you’re completely dedicated to your fitness plan, sometimes the motivation to workout is hard to find. And if you’ve let fitness fall by the wayside over the last year (and maybe even put on a couple pounds), then it is definitely the last thing you want to do. After all, the dishes in the sink are piling up and you’re behind on your favorite show — excuses are easy to find. For those times when you could use a little push, we tapped our favorite trainers to share their secrets when it comes to how they convince themselves to work out when they really don’t feel like it.   1. Keep scrolling As a personal trainer, when I’m looking for an extra reason “why” I should work out, I often find inspiration from Instagram accounts. I start by typing in hashtags like #cleaneats or #healthyeating to see how others are fueling and taking care of their bodies. Then, I’ll switch over to exercise and fitness accounts, and look for inspiration for a new move to incorporate into my […]
Jun 06

How to Wake Up Early in the Morning: 8 Tricks That Help

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If ‘rise and shine’ in your life is more like ‘hit snooze and whine,’ try these tips for making friends with your alarm clock.   You set your alarm clock the night before with the best of intentions. Maybe you’ve got a spin class, a commute to work, or early-morning meetings. But if you’re hitting snooze on repeat and struggling to get out of bed, something’s got to give. “Some people have an easy time falling asleep earlier in the evening, and they’re most likely to wake up in the morning naturally. But this doesn’t apply to everyone,” says John Cline, PhD, a licensed clinical psychologist specializing in sleep medicine who is based in Cheshire, Connecticut. The key lies inside your body. Within your genetic makeup is your chronotype, or your natural sleep schedule and inner circadian rhythm. And these schedules run from one end of the spectrum (“early birds”) to the other (“night owls”) — and everything in between, according to Michelle Drerup, PsyD, a psychologist and director of the Behavioral Sleep Medicine Program at the Cleveland Clinic. Dr. Drerup also notes that generally, everyone has a circadian rhythm that’s slightly longer than 24 hours: on average, about 24 […]
Jun 05

5 tips for staying healthy as a student

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The early morning alarm signals the imminence of an 8:15 class. With jam-packed social lives, students find themselves juggling various commitments throughout the day. Driven by the pressure of impending 11:59 deadlines, students often embrace late-night study sessions as a matter of routine. As the cycle never seems to end, the pursuit of a healthy lifestyle as a university student is no easy undertaking. However, by incorporating a few simple habits and easy recipes into your routine, you can prioritize your well-being. Embracing a healthy lifestyle doesn’t just make you feel better about yourself; it’s a key factor in managing stress, enhancing academic and social performance, and even improving sleep quality. The best part is, the journey to living a healthier life is simpler than you might think. Here are five tips for eating healthy as a university student.   1. Rise and dine! Without a doubt, breakfast is the most important meal of the day. The breakfast meal jump-starts your metabolism and provides essential energy to use throughout your day. Experts from WebMD connect breakfast to better memory, concentration and overall health. To start your day off right, consider a nutritious breakfast such as a bowl of mixed berries […]
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