Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
Dec 09

6 Calming Habits That Work Even Better Than Meditation

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Simple practices that soothe your mind when meditation just isn’t cutting it. My most recent attempt at meditating was pretty embarrassing. I downloaded an app that my friend swears by and had planned to begin a daily practice to help reduce my stress during a particularly chaotic time. The app promised that my mood would improve with a consistent practice and that the more time I spent meditating with the app, the better I would feel. This sounded great and I was anxious (hah!) to get started. I figured I would start with a very modest chunk of time, so I chose a beginner meditation that was less than five minutes. I hit the button, closed my eyes, took a deep breath and sat there. After what felt like an eternity, I peeked…it had only been one minute. Disappointed with myself, I closed the app, canceled my membership, and dug back into my email stack. Why was I so bad at this? My husband can meditate for an hour without getting distracted. Was I too impatient? Too weak of spirit? Instead of spiraling, I turned to a few experts on the subject to see if I could find ways to […]
Dec 08

​7 superfoods that make your knees stronger​

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When we think of our overall health, we often tend to overlook certain body parts that need our attention — like the triceps of the arm, the calves of our legs. Likewise, the knees are one of the foundational parts of our legs — the unsung heroes, whether you’re walking to work, playing with children, climbing stairs, or just standing up from a chair. So, it’s only natural to want to take care of your knee health, to make them strong and functional. In fact, knee pain is now one of the most common health complaints across age groups — not just among older adults, but also young professionals, athletes, and people who spend long hours sitting. As per orthopaedic specialists, weak joints, inflammation, poor muscle strength, and nutrient deficiencies are often responsible for stiffness, clicking, swelling, or that familiar dull ache after a long day. Now, while regular exercise, posture, and medical care matter, nutrition plays a surprisingly big role in building strong, flexible, pain-free knees. Certain foods contain natural anti-inflammatory compounds, collagen-supporting nutrients, and minerals that protect joint cartilage. Recent research suggests, these “knee superfoods” help reduce inflammation, support bone density, maintain joint lubrication, and improve connective tissue […]
Dec 07

Gut-friendly tips to help boost your workout routine, according to an expert

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Ready to make your fitness goals more gut-friendly? Award-winning registered nutritionist and science manager at Yakult, Dr Emily Prpa, explains how… Everyone knows that looking after your physical health through exercise is beneficial and, in recent years, curating a positive gut health routine has also been linked to improving overall wellness when paired with a fitness regime. But how closely are the two factors linked and is there any proof that practising good gut health can boost the effects of whatever physical activity you’re already doing? “Exercise plays a crucial role in promoting a healthy gut-brain axis by increasing gut microbiome diversity,” says Dr Emily Prpa. “Physical activity also stimulates the release of beneficial metabolites from gut bacteria, which can influence brain function and mood. “Additionally, exercise-induced changes in gut motility and blood flow contribute to better digestion and overall gut health, while also boosting the flow of oxygen and nutrient-rich blood to the brain, fostering a stronger connection between the gut and brain.” To explore this relationship further, we asked Dr Prpa to share some insight into how being more gut-conscious can improve our training, and similarly, how certain kinds of exercise can help us lead a more tummy-go-happy […]
Dec 06

Chicken vs Fish: Which is better for protein?

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Chicken and fish are two of the most popular protein choices in Indian diets. Both are rich in essential amino acids, help build muscle, and support weight management. But when it comes to pure protein content and overall health benefits, which one is better? Here’s an easy, science-backed comparison.   Chicken vs Fish: Protein comparison Chicken Has Slightly More Protein Per Serving On average, 100 grams of cooked chicken breast provides around 31 grams of protein. Meanwhile, 100 grams of most cooked fish provide around 22–26 grams of protein, depending on the type (salmon, rohu, tuna, pomfret, etc.). So chicken edges ahead in total protein content, especially lean cuts like chicken breast.   Fish vs Chicken: Which protein is better for your health? 1. Fish Offers Better Quality Protein Even though chicken has slightly more protein, fish provides highly bioavailable protein, meaning your body absorbs and uses it more efficiently.   2. Fish Contains Omega-3 Fatty Acids (Chicken Doesn’t) This is the biggest nutrition advantage for fish. Omega-3s help: Reduce inflammation Improve heart health Support brain function Boost skin and joint health   Chicken lacks these healthy fats unless fortified or pasture-raised.   3. Chicken is a leaner, more affordable […]
Dec 05

How Much Water Do You Need In Winter? Tips To Ensure Intake

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It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. Read on to know how much water you need during winter. Water is a necessity and it is required for several important functions of the body. During the summer months, your body loses water to sweat and you feel thirsty, which eventually makes you drink water. However, during the winter months, your body does not sweat as much and there’s no fluid or salt that is lost. This means you don’t tend to feel thirsty naturally and you end up not drinking water. It is important to understand that your body needs water to function, both during winter as well as summer. Hence, water intake in winter is crucial even though you may feel less thirsty. If you don’t drink water during winter, it can lead to dehydration. And this can be more dangerous in winter because the dry and cold air causes loss of moisture from the skin and respiratory tract. According to the American Heart Association, “Even minor dehydration – the level at which people […]
Dec 04

The 3-Day To Lean Workout Plan

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Maximize your fitness and look your best in less than a week. We all know that getting a great physique requires a long-term commitment. But sometimes you want to tighten up your midsection and build a little extra muscle quickly. Whether it’s before a weekend beach trip, to impress an upcoming date once the clothes come off, or even to prep for an actual photo shoot where some skin will be showing. Or maybe you just want to jump-start your workout plan and put your training into overdrive. Whatever your motivation, we’ve got a 3-day workout plan to get your body lean and tight—provided you’re already in decent shape. To make the magic happen, we consulted with Paul Vincent, an LA-based fitness trainer who’s worked with stars for movies like Star Wars: The Force Awakens and Blade Runner 2049. As a trainer to the stars, Vincent is often asked to help actors under the gun forge perfect celebrity bodies with little notice. “Three days is a tough deadline to make significant change,” but it’s doable, says Vincent, who’s also the co-founder and CEO of Altus Sports Institute. But overhauling your body quickly isn’t just about working out—you also have to […]
Dec 03

Want healthier lungs? Avoid these 7 everyday foods that damage your respiratory health and make breathing tough

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Your diet significantly impacts lung health, influencing inflammation and breathing. Avoiding processed meats, salty foods, sugary drinks, fried items, dairy, sulfites, and salicylates can improve respiratory function. Prioritizing nutrient-rich, plant-based foods supports clearer airways and better lung capacity, reducing the risk of lung-related diseases. Maintaining lung health extends beyond avoiding smoking and pollution; it begins with what you eat. What you eat can directly impact your respiratory system, influencing inflammation, mucus production, and overall lung function. Certain foods, while common in everyday diets, can worsen breathing issues, trigger asthma symptoms, or increase the risk of lung-related diseases. By identifying and reducing these harmful foods and replacing them with nutrient-rich, plant-based options, you can support clearer airways, reduce inflammation, and improve lung capacity. From salty and fried foods to processed meats, dairy, and additives like sulfites and salicylates, understanding what to limit is essential. This article explores seven foods to avoid to protect and enhance your lung health naturally.   Avoid these 7 foods to improve your lung health Taking certain foods off your plate can significantly benefit your lung function and overall respiratory health. Replacing them with whole-grain, plant-based options can reduce inflammation, ease breathing, and promote better lung capacity. […]
Dec 02

The art of happiness: 8 simple habits of people who love their lives

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Happiness isn’t luck. It’s not something reserved for people with perfect families, perfect finances, or perfect circumstances. In fact, after writing about mindfulness and psychology for years—and watching my own life change dramatically as I grew up, moved countries, built businesses, and became a husband—I’ve come to believe something simple: Happiness is a habit, not a miracle. When you look closely at people who genuinely love their lives—not the ones pretending to on Instagram, but the grounded ones—you’ll notice that they aren’t necessarily richer, smarter, or more successful than anyone else. They just live differently. They make small choices that slowly build into a meaningful, peaceful, self-directed life. Here are eight habits these people practice every day—habits you can adopt yourself, starting now.   1. They practice gratitude as a daily ritual, not a rare moment People who genuinely love their lives aren’t necessarily luckier—they’re more aware of their luck. Gratitude, to them, isn’t about making a list once a year. It’s a daily recalibration of perspective. They notice little wins: a calm morning a good coffee a meaningful conversation a surprising moment of clarity a quiet night of rest   What I’ve noticed—especially living in Vietnam and Singapore, where […]
Dec 01

8 Satisfying Quad Stretches to Relieve Tight Muscles

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Your knees and hips will thank you, too. If your hips grumble after long periods of sitting, your knees talk to you (and not in a good way) after climbing stairs, or your walking stride feels a little constricted, these could be signs that the fronts of your thighs—also known as your quadriceps—are doing more than their fair share of work. Strengthening the quadriceps happens without trying. They’re crucial in everyday movements including sitting, standing, walking, and running. The quads are also majorly involved in most gym workouts and your yoga practices (think Squats and Chair Pose). Because of this, they’re prone to chronic tightness, which can throw the body out of whack and cause the knees or hips to feel “off.” This is why quad stretches are essential in helping your legs and entire lower body maintain balance, range of motion, and ease in movement.   Anatomy of the Quadriceps The quadriceps femoris is a group of four muscles on the front thighs that, when contracted, straighten the knees. Three of the quad muscles run from the thigh bone (femur) to the kneecap (patella). The fourth, called the rectus femoris, originates higher on the body on the front of […]
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