Aug 10

5 Simple Ways Dance can Improve Mind, Body, and Soul

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“Little Mermaid” co-choreographer Tara Nicole Hughes helps you find your own rhythm. As we approach the end of May, also known as Mental Awareness Month, how much time have you really devoted to finding your own rhythm in the past few weeks? If you still haven’t got those endorphins flowing by taking up running, like you promised that you would, or felt the exhilaration of hitting a PR in the gym because “life” keeps taking over, then Tara Nicole Hughes may have the perfect solution for restoring harmony between your mind, body, and soul: Dance M&F Hers sat down with the co-choreographer of Disney’s new live action spectacular, “The Little Mermaid” to find out how those of us with two left feet should begin, and what benefits we can expect to receive from letting loose on the floor. We soon learned that whether it’s on the big screen, or in a safe space at home, dance is truly a gift.   Dance Is for Everyone In the same way that we take up any other form of exercise, every individual starts their dance journey from a different starting position. “I was born with pigeon toed legs,” says Hughes, who is […]
Aug 09

How to Create Your Own Muscle-Gain Workout Plan

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Trainers weigh in on how to design a weekly workout plan that promotes muscle growth.   If you’re trying to build more muscle, committing to an optimal weekly workout plan is key. For one thing, it’ll help you become more efficient at the gym since you’ll be focusing on exercises that are important to your goals. Plus, you’ll be able to avoid overworking your muscles by incorporating adequate rest, which will decrease your risk of injury and help you see real results. When it comes to building strength and gaining muscles, there are a few ways to do it. Read on for top trainers’ advice for crafting the ideal muscle-gain workout plan.   5 Days Per Week Muscle-Gain Workout Plan To encourage hypertrophy (increased muscle size), you’ll want to go with low reps of heavy weights. Rather than performing full-body strength workouts every day, follow a workout split that works different body parts on different days, suggests Autumn Calabrese, Beachbody trainer and creator of 21 Day Fix. (FYI, you won’t just build muscle: You’ll reap all the other benefits of lifting heavy weights too.)   Muscle Building Splits “When you break it up into specific body parts, it allows you […]
Aug 08

Health Tips for Today: 10 essential suggestions for balanced and vibrant lifestyle

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With the summer season going on, adjusting your health routine to stay safe and healthy is essential. Here are some health tips specifically designed for summer:   Stay Hydrated: Drink plenty of water throughout the day. Aim for at least 8 glasses (about 2 liters) to keep your body well-hydrated, especially if you’re active or in a hot climate. Balanced Diet: Include a variety of fruits, vegetables, whole grains, and lean proteins in your meals. A balanced diet helps maintain energy levels and supports overall health. Regular Exercise: Engage in at least 30 minutes of moderate physical activity, such as walking, jogging, cycling, or yoga. Regular exercise improves cardiovascular health, strengthens muscles, and enhances mood. Adequate Sleep: Aim for 7-9 hours of sleep each night. Quality sleep is crucial for mental clarity, emotional well-being, and physical health. Manage Stress: Practice stress-relief techniques like meditation, deep breathing, or mindfulness. These practices can help reduce stress and improve mental health. Healthy Snacks: If you need a snack, choose healthy options like nuts, yoghurt, fruits, or vegetables instead of processed foods or sugary snacks. Limit Screen Time: Take breaks from screens, especially before bedtime. Reducing screen time can improve sleep quality and reduce […]
Aug 07

I meditated for 10 minutes before exercise every day for a week — here’s what happened to my mind and body

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Just 10 minutes to boost your wellbeing   At the start of this year, I decided to make consistent meditation one of my wellness goals. And since incorporating it into my nightly routine, I’ve noticed that my muscle tension has diminished and I’m a lot more in tune with my body. Seeing all of these positive physical changes made me wonder if I could also use meditation as a warm-up before my daily workouts. Would the same practice that’s been shown to relieve stress and improve focus better prepare me for vigorous exercise? I downloaded Headspace (one of the best relaxation apps there is), searched for an appropriate guided meditation, laced up my sneakers, and closed my eyes for a few focused minutes before hitting the gym. Here’s how meditating before my workouts impacted my performance.   What are the benefits of meditating before a workout? Meditation has long been heralded as a way to manage anxiety and enhance mood, but its advantages extend far beyond emotional wellbeing. According to a study from the journal Neural Plasticity, meditation was found to positively affect endurance and cognitive function in college athletes. But you don’t have to be training for the big […]
Aug 06

I Swapped Evening Workouts for Early Morning Routines and I’m Never Looking Back

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I know how energized I can feel after working out in the morning, but finding the motivation to wake up early, every day was challenging. I’m someone who both loves to work out and naturally wakes up between 6 and 8 a.m. However, apart from that one time I had personal training at 5 a.m. for 9 months (crazy, I know) the two don’t always go hand-in-hand. For the last 12 months, my busy freelance work schedule (often 12 hour days) has only allowed for my workouts to come at the end of my workday. Plus, working out after a long day of deadlines feels like the perfect reward and outlet to get out any frustration from the day. On days when my agenda isn’t as packed, working out directly after I wake up isn’t even close to something I crave. I like to take my time in the morning and ease in by making breakfast, do my 5-step skin-care routine, grab coffee from a local shop, or meditate. However, I’m currently training for a marathon and it’s becoming tricky finding enough time to log my longer runs (15 to 23 miles) at the end of my work day — […]
Aug 05

5 Tips to Stay Healthy If You Sit at a Computer All Day

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It might be due to the darkness that accompanies shorter days, or the invasion of warmer, comfier clothes into the winter workplace, but now is the time when long hours, slouching, slumping, and straining dominate the office. Clean up your act around the computer, before bad habits lead to poor health. Here are five ways to make sure your computer desk doesn’t become the death of you.   1. Give your monitor a second look. If your screen is planted directly on your desktop, it’s time to ask management for a raise — for your computer’s display. According to Dr. Jim Sheedy, director of the Vision Performance Institute at Pacific University, the top of your the screen should be level with your eyes. The ideas is to get the eyes looking down about 10 degrees. If it’s any lower or higher, computer users will adapt to it by moving their head. If your screen is to low, your head points down, causing neck and back aches. High displays, meanwhile, contribute to dry eye syndrome.   2. Poor posture? Take it on the chin. Poor posture is something that every office-based employee should consider throughout their day. Most people sitting at […]
Aug 04

Exercise is good for your body and your mind, study says

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The benefits of exercise are widely known: it helps you live longer and lowers risk of heart disease, stroke and diabetes. A new study published Wednesday in The Lancet Psychiatry journal suggests that when done in moderation, it leads to better mental health as well. The researchers analyzed responses from 1.2 million adults in the United States taken from a US Centers for Disease Control and Prevention survey given in 2011, 2013 and 2015. The average number of days of poor mental health per person in the past month was around 3.4, according to the study. Those who reported exercising had about 1.5, or 43%, fewer days of “bad self-reported mental health” in the past month compared to those who did not exercise. Poor mental health was reported in the study as stress, depression and trouble with emotions. “I think in comparison to all other treatments, when a patient successfully exercises at the right dose, there is a sense of self-efficacy and confidence that the patient develops that is absolutely also a remarkably positive thing,” said Dr. Madhukar Trivedi, Director of the Center for Depression Research and Clinical Care at the Peter O’Donnell Jr. Brain Institute at UT Southwestern Medical […]
Aug 03

How to strengthen and tone the thighs

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Various types of exercise, from weight training to running and biking, can improve the strength and endurance of the legs. The thigh is the part of the leg between the hip and knee, and it contains three primary sets of muscles: the quadriceps, at the front of the thigh the adductor muscles, on the inside of the thigh the hamstrings, at the back of the thigh   Regularly performing exercises that target these muscles will strengthen and tone the thighs over time. In this article, we look at some of these exercises.   Exercises to tone and strengthen the thighs Below, find six exercises and activities that can lead to stronger, more sculpted thighs.   Squats Squats are a compound movement, meaning that multiple muscle groups are working at the same time. Squats are highly effective for strengthening the leg muscles, and there are several variations. Bodyweight squats may be best for a beginner; they require no equipment and are a good way to learn the correct form. Over time, some people increase the intensity by adding weight. Some common variations that include weights are barbell front squats, barbell back squats, and goblet squats.   Bulgarian split squat Bulgarian split […]
Aug 02

How to Lead a Healthy Life in 2024? Here are Some Tips

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How to Lead a Healthy Life? As we are going to step into 2024 soon, many of us have set resolutions to enhance our lives, and a common theme remains the pursuit of a healthier lifestyle. To guide you on this transformative journey, we present practical health tips that can set you on the path to well-being.   1. Nourish Your Body with a Healthy Diet Begin your wellness journey by prioritizing a balanced and nutritious diet. Opt for a variety of fruits, vegetables, whole grains, and lean proteins to provide your body with essential nutrients.   2. Limit Salt and Sugar Intake for Better Health Cutting back on salt and sugar can significantly contribute to a healthier lifestyle. Be mindful of processed foods, and opt for fresh, whole ingredients to control your intake of these substances.   3. Say No to Harmful Fats Swap out saturated and trans fats for healthier options like unsaturated fats found in olive oil, avocados, and nuts. This small change can have a positive impact on your heart health.   4. Maintain a Healthy Weight Keep an eye on your weight to ensure it stays within a healthy range. Balancing calorie intake with regular physical […]
Aug 01

Should you stretch before exercise? Or after? These tips on stretching could be beneficial

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Stretching can help make you more flexible, improve range of motion in your joints — and feel good. Resistance training can be an effective form of stretching too For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise. It turns out, both those things can be true, but the differing advice has created some confusion. Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:   Warm up first It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of “The Science and Physiology of Flexibility and Stretching.” He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes. Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you […]
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