Feb 12

Tips to Help You Stay Fit in Winter

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Exercising in winter might be a tough one for some people. That’s why we’re bringing fitness expert Amin Attallah to help us keep moving in this cold weather! Staying active and working out throughout the year is a lifelong, important journey. But we can’t deny that sometimes it could be hard to follow through or stay motivated especially on cold days when all you want to do is stay warm and cozy with reruns of your favorite TV show playing for hours on end. This, naturally, puts a dent in our motivation and workout routine. Of course, what you’re feeling is normal and skipping a few days of your fitness journey isn’t a big deal. But that’s why we’re here with Amin Attallah, a HIIT athlete and fitness champ who’s been named Jordan’s fittest man for more than 6 years in a row! He’s giving us 4 helpful tips on how to work out in the winter and keep our bodies agile, active, and on the up and up, even if temperatures are way down!   #1 Focus on the mind and make the cold weather your challenge Remember that hard conditioning creates strong people. So, take the cold weather […]
Feb 11

The Mind-Body Connection: How Mental and Physical Wellness Are Linked

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In ancient Greece, three doctors would see a patient together. They were the “knife” doctor, the “herb” doctor, and the “word” doctor. The people who “invented” medicine understood there was a connection between the mind and body and practiced accordingly. Our modern-day Western counterparts (surgeons, physicians, and therapists) rarely even speak with one another. There is increasing evidence the ancient Greeks were right: Our thoughts, feelings, and attitudes can affect our biological functioning, and what we do with our physical bodies can affect our mental state. In fact, until about 300 years ago, most systems of medicine treated the mind and body as a whole. It wasn’t until the 17th century that Western cultures began to see the body and mind as distinct entities. Researchers began revisiting the mind-body connection in the late 20th century, and since then, they have compiled an impressive amount of data that indicates our bodies and minds share a common chemical language and are constantly communicating with each other. In this article, I will introduce just four of the ways research demonstrates this connection between the mind and body. Perhaps the most obvious of our examples is the effect of chronic stress, which we often […]
Feb 10

Puffy Face, No More! 7 Smart Tricks To Avoid Bloating On Face

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A puffy face is a very common condition, and we experience it quite often, especially during the morning. According to experts, it is a result of fluid retention. Picture this – you have a big day ahead, and you wake up with a puffy face. Such a bummer, isn’t it? The worst part is that no amount of makeup helps you fix the situation and make you look bright and glowing. So, what do you do then? A quick search on the internet will tell you to dip your face in ice water. We agree this celebrity-endorsed hack works wonders, but it is just a temporary solution. You can’t surely think of doing this during winter. Right? This is why we found you some sustainable diet and lifestyle habits that may help you go a long way. These healthy tips are shared by nutritionist Simrun Chopra on her official Instagram handle.   What Does A Puffy Face Indicate? Reasons Why Your Face Looks Swollen: A puffy face is a very common condition, and we experience it quite often, especially during the morning. According to Medical News Today, it is a result of fluid retention, which can stem from several factors […]
Feb 09

10 best shoulder workouts for stamina and stability

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For structured body Shoulders are a crucial part of your upper body, contributing to both body structure and functionality. Whether you are looking to sculpt well defined shoulders or enhance your overall strength and posture, including effective shoulder workouts into your fitness routine is essential. Let’s get started on the path to stronger, more defined shoulders and explore the 10 best shoulder workouts that can help you achieve impressive results.   1. Overhead shoulder press The classic overhead shoulder press is a cornerstone exercise for shoulder development. It targets all three major shoulder muscles: the anterior (front), medial (middle), and posterior (rear) deltoids. Use a barbell or dumbbells to perform this exercise. Do not forget to ensure that you maintain proper form throughout.   2. Lateral raises Lateral raises are excellent for targeting the medial deltoids, creating a wider and more rounded shoulder appearance. Start with light dumbbells and gradually increase the weight as you progress. Keep your arms slightly bent, and lift the weights to shoulder level while maintaining control.   3. ​Front raises Front raises primarily work the anterior deltoids and can help improve shoulder symmetry. Use dumbbells or a barbell for this exercise. Remember to maintain a […]
Feb 08

Science-Backed Ways to Push Through Workout Fatigue

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That tiredness might be all in your head. Here’s how to work past a mental block if your muscles still have some energy.   What makes your muscles want to give up when you’re trying to hold a plank, go the distance on a long run, or do speed drills? Well, research shows that they may not actually be tapped out — but instead are getting mixed messages from your brain. In other words, when you’re putting in the workout time to train your muscles, it’s your mind you may actually need to condition to get past that moment when you want to quit. That’s right: Mental fatigue can seriously affect your workout. Here’s exactly what’s going on, and how to prevent your brain from getting in the way of your gains.   What’s Happening When Mental Fatigue Inhibits Your Workout When you work out, your muscles and your brain are in direct communication. With every step or rep, your muscles are sending signals to the brain, telling it what they need in order to keep going — namely, oxygen and other fuel — and reporting their level of fatigue. The brain then responds, adjusting muscle contraction demands accordingly, says […]
Feb 07

5 Tips For A Healthy Lifestyle

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A healthy lifestyle is one that you have the power to control. With a little bit of discipline and self-awareness, you can do your best to live a long, healthy life. It doesn’t mean you have to be perfect all the time, but it does mean that you should be conscious of what choices you make on a daily basis. In this guide we will cover 5 tips for living a healthier lifestyle:   1. Have a Breakfast Everyday It is important to have breakfast everyday because it can help you stay full longer and manage your weight, as well as keep your brain alert and healthy. A healthy breakfast can be something like oatmeal with fruit, yogurt and granola, or eggs cooked in olive oil with toast on the side.   2. Increase your Water Intake The second tip is to increase your water intake. Water is a necessary part of life, and it’s essential that you drink enough of it. You should be drinking at least eight glasses (64oz) per day, but if that seems like too much for you to drink at once, try splitting up your daily intake into smaller portions throughout the day. Water helps […]
Feb 06

5 nutrition tips to maximize your workouts

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Are you looking for ways to maximize your workout or training plan, but are unsure where to start? An excellent starting point is nutrition. Eating and exercise are closely connected; proper nutrition is essential for building strength and fueling activity. Try these five nutrition tips to help boost the benefits of your exercise routine.   1. Eat a balanced diet of carbs, protein and fats.   Carbohydrates Eating a variety of carbohydrate sources, such as whole grains, fruits and vegetables, is key to optimizing sports performance, especially for high-intensity and long-duration exercise programs. Consuming carbs creates energy for the central nervous system and muscles, while also supporting digestion, microbiome health and immune function. Plan to eat carbohydrates throughout the day for meals and snacks. It’s recommended that carbs make up 45%–65% of your total daily calories.   Protein Protein supports energy metabolism, immune system function and hormone production. During a workout, it helps sustain your energy level, and afterward, it’s essential for muscle recovery. Ideal protein intake is .6–.9 grams per pound of body weight per day. For example, if you weigh 150 pounds, you should be eating 90–135 grams of protein per day. For maximum benefit, spread your protein […]
Feb 05

10 amazing benefits of running

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If you’ve never run a step, you might be wondering whether you should take you first few and give running a go. The answer? Yes – because the benefits of running for both your body and mind are huge. Here are 10 of the best…   1. It can help you live longer Various studies have shown the life-extending benefits of running and exercise more broadly. Most recently, a 2023 study published in the International Journal of Environmental Research & Public Health has found that running for as little as 75 minutes per week can add a solid 12 years to your life. Looking at 4,400 subjects, this study compared those who ran at least 75 minutes a week with those who ran less than 10 minutes a week, and shows that big rewards can come from a small, manageable amount of running. The National Runners’ and Walkers’ Study at Lawrence Berkeley National Laboratory in California backs this. Having followed more than 154,000 runners and walkers since 1991, the Study has found that as little as three to seven miles of running per week reduces the risk of stroke, heart disease, diabetes and high cholesterol. In a study of 55,000 […]
Feb 04

How many times a week should you exercise and how long for?

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Keeping active is crucial for staying healthy, and considering 27 per cent of Britons aren’t exercising at least once a week, according to a 2020 YouGov survey, you might be inclined to up your activity levels. But it’s hard to know just how much exercise you should be doing to reach your fitness goals, be that weight loss or bulking up. “The type of workout you do ultimately depends on your ability, goals, likes and dislikes, equipment available, what injuries you have, and how much time you have available,” personal trainer Tom Mans explained to The Independent. Whilst there isn’t a one-size-fits-all approach, there are principles and guidelines that you can follow and apply to your training to ensure you have a balanced, effective, safe and enjoyable workout regime.   How many days a week should you train? Unless you’re a fitness enthusiast, you probably want to spend as little time in the gym as possible to achieve your health and fitness goals. But Mans says training only once or twice a week won’t give you more than a low level of fitness. “You should train at least three times a week if you want to achieve your health and […]
Feb 03

How to become more resilient to stress? Here’s some tips

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From eating a nutrient-rich diet to improving vagus nerve tone, here are a few ways to be more resilient to stress. We are constantly living in the world of hustle. Deadlines and stress are parts of our lives, and we slowly adapt to this lifestyle. However, maintaining emotional and mental sanity in such times is very important. While we do not have control over stressful situations, we can control how we deal with such situations with grace and composure. Being more resilient to stress helps us to stay calm and relax the nervous system and avoid feeling the sense of threat. “Eliminating all stress from your life is not possible, but becoming more resilient to it is,” wrote Nutritionist Marina Wright. “Discover the key steps and my top tip for each one to cultivate resilience, enabling you to adapt effectively to various environments, situations, experiences, and stress levels,” she further added. Eat a nutrient-dense diet: Eating a diet dense with the necessary nutrients helps in balancing the blood sugar levels and sustaining energy of the body. It also helps in supporting brain functions, regulating hormones and enhancing the gut-brain connection and reducing inflammation of the body. Protein, fibre-rich carbs and […]
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