May 18

Fueling fun: Summer nutrition ideas for active kids

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As the days grow longer and warmer, children eagerly embrace the freedom that summer vacation brings. But for parents and caregivers, ensuring that kids maintain a balanced diet and stay active can be challenging, especially with the allure of laid-back days and sugary treats. However, with a little planning and creativity, kids can stay nourished and energized all summer long. One of the most effective ways to achieve this is by offering a variety of nutritious snacks tailored to the different summer occasions. Whether it is a day at the pool, a playdate with friends, road trip or a family picnic, having a selection of wholesome snacks on hand ensures that kids are fueling their bodies with the nutrients they need to thrive throughout the summer months. With all that in mind, here are my top four snacks to pack for any summer occasion! 1. Frozen fruit kabobs: Thread colorful chunks of watermelon, pineapple, grapes and strawberries onto skewers for a refreshing and hydrating treat. Freeze them overnight for a cool, refreshing snack. 2. Homemade trail mix: Mix together a variety of nuts, seeds, dried fruits and a sprinkle of dark chocolate chips for a satisfying blend of protein, healthy […]
May 17

5 Yoga Poses That Will Benefit Athletes of All Levels

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Boost your athletic performance (and prevent injuries) with instructor Josh Kramer.   “If you are looking for something to support and enhance your athletic endeavors, then yoga might just be your ticket,” says Josh Kramer, Alo Moves instructor and international yoga teacher. Simply put, incorportaing yoga poses into your routine can make you a better athlete. When we talk about yoga poses for athletes, think of these moves as invaluable tools that work on strength, balance, flexibility, agility, injury prevention and more. Reaching far beyond stretching, “the benefits of yoga for athletes are manifold,” says Kramer, and he’s narrowed the ancient practice down to three important tenants: Flexibility, strength, and breath—all of which help build a better athlete. With great detail, Kramer covers several yoga poses for athletes and techniques that when practiced regularly, can boost athletic performance, aid in recovery, and, hopefully, allow you to become a better athlete.   How These 5 Yoga Poses for Athletes Will Help Improve Flexibility Numerous yoga poses are designed to stretch and lengthen various muscles in a variety of ways. “Longer passive stretches and short dynamic movements, as well as a range of complex positions, place the body in contorted positions while […]
May 16

Train your brain: 5 exercises to boost its function and memory

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Never underestimate the power of workout for the brain! Here are 5 brain exercises that can improve focus and memory, keeping it young.   Without even realising it, we talk, lift, bend, dance, breathe, and do many other activities every day. Do you know how? Every single daily job you carry out is made possible by your brain! So how can brain fitness be neglected? Ladies, keep in mind that you may have a number of problems both mentally and physically if your brain is weak. These brain exercises are necessary to manage it and stop cognitive decline.   Why is brain fitness essential? If you neglect your brain health, you may have a number of issues such as: Cognitive decline Difficulty in learning things Higher risk of anxiety and depression Brain may struggle to solve problem Stress management can become tough Trouble in concentrating Brain fog   In order to find a way to boost brain health, Here are some insights from fitness expert Mukul Nagpaul, Pmftraining, and Fit India Movement Ambassador. He believes that the following simple workouts can improve brain health.   Brain exercises to improve function and memory “Exercises which are good for your heart are […]
May 15

5 simple things a top nutrition scientist who studies the gut microbiome does to stay healthy

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A top nutrition scientist has shared what he does to care of his gut health, including eating up to 30 plants a week and fermented foods. Dr. Tim Spector, a British epidemiologist and cofounder of the nutrition company Zoe who studies the gut microbiome, wrote in a post shared on Instagram earlier this month: “What I do to look after my gut health is the question I’m asked most often and I always go back to these 5 principles.” A person’s gut health is considered important for their overall health because the gut microbiome, or microbes that populate it, has a symbiotic relationship with our bodies and plays a key role in its functions. The food you eat contributes to the health of those microbes. “Do all these things and you can’t go far wrong,” Spector said.   1. Eat 30 plants a week Spector said he ate 30 different plants in a week because “the wider diversity of plants you eat, the more diverse your gut microbiome tends to be.” In studies, gut-microbiome diversity has been linked to greater longevity and overall better health. An unbalanced microbiome, meanwhile, is related to health issues such as inflammatory bowel disease, infections, […]
May 14

This 4-Week Workout Plan Will Have You Feeling Strong and Fit

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Cover all your bases with a workout routine that includes cardio, strength, and recovery in just 20 minutes. Feeling aimless in your fitness routine? Not sure how to Tetris your cardio and strength workouts together to get the most results? This four-week workout plan for women will be like your personal trainer and accountability buddy in one, offering expert workout guidance and a solid schedule to keep you on track. Best part? Most of the workouts take 20 minutes or less — but be prepared to sweat. “To really see results, you need to intensify your workouts,” says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. (It’s true; science confirms it.) That’s why these quick workouts don’t go easy on you. But stay consistent, and you’re sure to see results from this workout routine even without logging crazy hours at the gym. Ready?   4-Week Workout Plan for Women How it works: Follow the workout program calendar, doing each strength or cardio workout on the day indicated. If you have time, add a warm-up and cool-down to the beginning and end of your workout. (Don’t forget to take rest days — your body needs them!) Strength training workouts: […]
May 13

Fitness on your mind? Make sure you stay away from these 5 things

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There is growing consciousness around how to stay fit and healthy, but are there any tips that can ease the process? Well yes, some tips can definitely be helpful. Read on to know more. Fitness has become paramount today, more so with a global health crisis like covid-19 taking over our lives. But is there a hack to achieve the healthiest body and mind? Well, it’s never a one-size-fits-all approach, but yes, there are some things that one must completely avoid to derail their journey. Of course, having a nutritious meal and moving your body are important, but there’s also other stuff that’s equally important. Ready to find out? Let’s go!   1. Do not give in to waking up at odd hours Of course, everyone wants to be a part of the 5 am club! It is being touted as the ultimate solution to achieving the perfect life, of course, fitness levels included. But are we all made the same? Our sleep patterns are all so different, so how is it even possible to wake up at the same time? If it works for you, that’s great! Else, find some time that works best for you.   2. Working […]
May 12

How to Increase Your Running Stamina and Endurance

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Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range. Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always […]
May 11

Monday to Sunday workout and diet routine for achieving summer body

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With the scorching sun blazing overhead and the mercury soaring, it’s imperative to fine-tune your regimen to ensure optimal health and vitality throughout the summer season. Many people are eager to get in top shape, especially for their summer body. By carefully planning and focusing on nutrition, one can always achieve great results. Highlighting the importance of a personalized fitness plan for the Indian population, let’s look at some easy but effective ways to keep the body fit and mind healthy this summer:   Workout routine: Creating a workout routine from Monday to Sunday doesn’t have to be complicated. A simple split that targets different muscle groups on different days can help achieve balanced strength and endurance. Here is a workout split that you can use to get into shape in summer, especially whilst being in India: 1. Monday: Upper Body Strength – Push-ups: 3 sets of 10-12 reps – Dumbbell Shoulder Press: 3 sets of 10-12 reps – Bent-over Rows: 3 sets of 10-12 reps – Bicep Curls: 3 sets of 10-12 reps – Tricep Dips: 3 sets of 10-12 reps 2. Tuesday: Lower Body Strength – Squats: 3 sets of 10-12 reps – Lunges: 3 sets of 10-12 […]
May 10

13 Benefits of Yoga: How It Helps the Mind and Body

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Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time. Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.   Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous.   What Is Yoga? The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time. Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation. While it was first practiced in India, yoga […]
May 09

Scientists Say You Can Walk Way Less Than 10,000 Steps to Stay Healthy

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The ideal number of steps may surprise you, and it’s very doable.   Easy and free, walking is one of the best tools for working towards a healthier you. Our bodies are designed to move, and if you’re one of the 60% of U.S. adults who doesn’t get in the recommended amount of exercise, walking can be a great entry into a more active lifestyle. There are many compelling reasons to lace up and get moving. Research has long linked walking and weight loss, as walking effectively increases energy or calorie expenditure over time. Studies have also suggested that walking routinely can reduce the risk of cardiovascular disease, improve a person’s cognition and even decrease symptoms of anxiety. But the common guidance of 10,000 steps a day can be unrealistic for many, and new research found that you may be able to reap benefits at a far smaller daily step count. The meta-analysis, published in the European Journal of Preventive Cardiology, pulled data from seventeen long-term studies with over 226,000 participants across the world. The split was pretty even for male and female, and the average age of the participants was 64 years. The researchers looked at the daily number […]
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