Feb 17

Do you ever crave to workout? Try out these ‘exercise snacks’

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The innovative concept of ‘exercise snacks’ is a promising solution for integrating fitness into our daily lives, where sitting for prolonged periods has become increasingly common. The approach breaks the intimidating notion of exercise into small, manageable segments, allowing for easy incorporation throughout the day. Coined ‘exercise snacks,’ this method draws an analogy with snacking on food, proposing short bursts of physical activity as a way to snack on exercise. It stems from the realization that long hours of inactivity negatively impact health. This concept suggests that even brief amounts of exercise can significantly improve one’s well-being, offering a ray of hope for those tethered to a sedentary existence.   The science of exercise snacks A slew of recent studies and analyses have illuminated the tangible effects ‘exercise snacks’ have on both mind and body. Research collated in Sports Medicine, reviewing 32 studies involving inactive but healthy adults, found that small, feasible instances of movement, like brief walks, motivate individuals to meet daily activity targets and bolster health outcomes. These snippets of exercise have been linked to a decreased risk of heart disease and certain cancers. Additionally, findings in the Journal of Applied Physiology revealed that short spells of moderate-intensity […]
Feb 16

3 Reasons Why You Should Never Be Cutting Short Triceps Training

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You can’t have a strong upper body without working on this muscle group. Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise variations for increased flex time. But wait, isn’t something missing? If you guessed tricep training, you would be correct. Minus standing overhead triceps variations, many triceps exercises are not performed in front of a mirror, so they are sometimes pushed aside for exercise variations where your handiwork can be admired. But your triceps—the three-headed horseshoe-shaped muscle on the back of your arm — deserve more attention. The triceps make up two-thirds of your upper arm muscle and cover the entirety of the back of your arm. That’s some prime flexing real estate, and the triceps are not all show and no go, either. It’s your triceps doing work whenever you’re pressing or doing dips. Here, we’ll dive into a little triceps anatomy and three reasons to never neglect your tricep training again during arm day.   […]
Feb 15

Follow These 9 Tips to Lower Your Risk of Heart Disease

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These habits are easy to implement into your routine to keep your heart happy and healthy. Among Americans, heart disease is the leading cause of death. Someone has a heart attack every 40 seconds in the US. While heart disease statistics are scary, heart disease — generally speaking — is preventable for those who don’t have preexisting heart conditions. That said, there are challenges and several risk factors that can’t be changed, including family history, sex or age. Additionally, some people don’t have access to heart-healthy foods and others don’t have the opportunity to see a doctor and get insights about their current health status. For the most part, the average person can significantly reduce their risk of heart disease with simple lifestyle changes, like the nine steps detailed here.   1. Take a daily walk Decades of research support cardiovascular exercise as a first defense against heart disease. Walking is an easy, simple way to get cardio exercise in, and you can do it pretty much anywhere outdoors or indoors with a treadmill. Studies show that walking can prevent heart disease risk despite being a less intense modality than other forms of cardio exercise, such as hiking, jogging or […]
Feb 14

Want to Stop Stress? Add These 7 Simple Habits to Your Life

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Don’t let daily stress overwhelm you. Use these surprisingly easy strategies to regain control over your mood. Being intentional about focusing on positivity can go a long way when things are stressful. It sounds small, but it can make a big difference in boosting your satisfaction and mood. I’m not talking about big, sweeping changes to your life. It can be as easy as making yourself laugh and meeting up with friends. Nourishing your mental health will help you connect more deeply with others, reduce anxiety and boost your confidence. Small things can do right now will make a difference, and it won’t cost a thing. Start with these seven happiness hacks today.   Simple mental health habits to start using today   1. Make relaxation a routine Very few things in life are promised, but stress-free times are unfortunately guaranteed. There will be times when you feel overwhelmed or stressed out, but you can control how you respond to the strain. Implementing relaxation techniques into your daily routine can help you manage stress. Meditation is a popular way to relax as it can help reach a state of calm, decrease stress and improve your mood. Some people even use […]
Feb 13

The 7 Keys to Longevity

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Ignore the hyperbaric chambers and infrared light: These are the evidence-backed secrets to aging well. Humans have searched for the secret to immortality for thousands of years. For some people today, that quest includes things like sleeping in a hyperbaric chamber, experimenting with cryotherapy or blasting oneself with infrared light. Most aging experts are skeptical that these actions will meaningfully extend the upper limits of the human life span. What they do believe is that by practicing a few simple behaviors, many people can live healthier for longer, reaching 80, 90 and even 100 in good physical and mental shape. The interventions just aren’t as exotic as transfusing yourself with a young person’s blood. “People are looking for the magic pill,” said Dr. Luigi Ferrucci, the scientific director of the National Institute on Aging, “and the magic pill is already here.” Below are seven tips from geriatricians on how to add more good years to your life.   1. Move more. The number one thing experts recommended was to keep your body active. That’s because study after study has shown that exercise reduces the risk of premature death. Physical activity keeps the heart and circulatory system healthy and provides protection […]
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 […]
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