Jul 30

What to Eat for Better Brain Health

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These simple strategies may help keep your mind sharper longer   Doing puzzles, playing memory-boosting games, taking classes, and reading are activities that we often turn to for help keeping our brains sharp. But more and more, research is showing that what you eat, how often you exercise, and the type of exercise you do can help lower your risk of dementia to a greater extent than previously thought. Although more studies are needed, “there’s a lot of data that suggests exercise and diet are good for the brain and can prevent or help slow down [cognitive changes],” says Jeffrey Burns, MD, co-director of the University of Kansas Alzheimer’s Disease Research Center in Fairway. And living a healthy lifestyle can produce brain benefits no matter what your age.   The Big Diet Picture If you’re already eating in a way that protects your heart—plenty of whole grains, vegetables, and fruit, and little saturated fat, sodium, and ultra-processed “junk” foods—there’s good news: You’re also protecting your brain. A healthy cardiovascular system keeps blood vessels open, allowing good blood flow to the brain and reducing the risk of high blood pressure, stroke, and dementia. Research suggests that two specific dietary approaches, the […]
Jul 29

5 Effective Tips To Reverse Weight Gain While Exercising

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Embarking on a fitness journey with dedication and effort, only to find the scale tipping in the wrong direction, can be a disheartening experience. Yet, weight gain despite regular exercise is a common struggle faced by many individuals striving to shed those extra pounds. The quest for sustainable weight loss goes beyond simply hitting the gym; it involves understanding the underlying factors that might hinder progress and adopting a holistic approach to wellness. In this article, we explore some major reasons why weight gain may persist despite a consistent exercise routine and offer valuable tips to achieve sustainable weight loss. By addressing these contributing factors and adopting healthier lifestyle practises, you can inch closer to your fitness goals with confidence and embark on a journey towards a happier, healthier you.   The Reasons For Weight Gain Even After Exercising   Eating More After Exercising: One common mistake that individuals make after a workout is overcompensating for the calories burned during exercise by consuming more food than necessary. Exercise can increase appetite, and the perception of having “earned” indulgent treats or larger portions can lead to overeating. This excess calorie intake can easily surpass the calories burned during the workout, leading […]
Jul 28

These 8 habits could add up to 24 years to your life, study says

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Want to live up to an additional 24 years? Just add eight healthy lifestyle choices to your life at age 40 and that could happen, according to a new unpublished study analyzing data on US veterans. Starting at age 50 instead? No problem, you could prolong your life by up to 21 years, the study found. Age 60? You’ll still gain nearly 18 years if you adopt all eight healthy habits. “There’s a 20-year period in which you can make these changes, whether you do it gradually or all at once,“ said lead study author Xuan-Mai Nguyen, a health science specialist for the Million Veteran Program at the VA Boston Healthcare System. “We also did an analysis to see if we eliminated people with type 2 diabetes, high cholesterol, stroke, cancer and the like, does it change the outcome? And it really didn’t,” she said. “So, if you start off with chronic diseases, making changes does still help.” What are these magical healthy habits? Nothing you haven’t heard before: Exercise, eat a healthy diet, reduce stress, sleep well and foster positive social relationships. On the flip side, don’t smoke, don’t drink too much and don’t become addicted to opioids. “The […]
Jul 27

10 Tips to Balance Your Mind, Body & Soul

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In today’s fast-paced society, we can often forget to take a moment to slow down and take care of ourselves. Whether it’s a stressful day at work, unresolved past trauma or social anxiety after spending much more time in solitude over the last few years, self-care is of the utmost importance. Here are some easily-implemented holistic healing therapies to help you revitalise your mind, body and soul in Melbourne.   1. Exercise more Whether you’re a pet owner or not, you’re surely aware of how much dogs need an active lifestyle to stay physically and mentally happy. Humans are no different. Regular exercise helps us to sleep better, stay in shape, and get our endorphins flowing, which helps with mood regulation. You don’t necessarily have to engage in sports or go running if you’re not into those types of activities – just find something you enjoy which gets your heart rate up and works up a sweat. The more you enjoy it, the more inclined you’ll be to make it a staple of your routine.   2. Make sure you get enough sleep Sleep is extremely important – your body needs time to recuperate, while your mind needs time to […]
Jul 26

These 4 Mistakes May Be Halting Your Back Gains When It Comes to Rows

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Build your back better, stronger, and safer with these quick row fixes.   If you’ve been around the lifting game for a while, you have heard the term, “you need to row to grow.” Rowing, whether a vertical or horizontal pull, helps build a thick upper back, giving you that much-desired wingspan. But vanity is not all the back is good for because a strong and muscular back plays a vital role in and out of the gym. These roles include: Keeping a neutral spine during the squat and deadlift. Preventing excessive leaning forward during squats. Supporting a better pressing path during the barbell bench press for better technique. Reducing the incidence and severity of concussions. Supporting good posture.   Regularly adding some variation of rows to your routine will help you look better and perform better, leading to happy and healthier shoulders. Oh yeah, rows also work your biceps hard and heavy.   Why Rows Can Be Tricky Regardless of the rowing variation or tool, rows should form the foundation of your strength training routine.  But many rowing movements can be tricky to nail down because all the action happens behind your back. Maybe that’s why some exclusively train […]
Jul 25

5 Immunity-Boosting Superfoods To Include In Your Breakfast Diet

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Immunity-Boosting Foods: It is also important to consume foods that boost immunity, especially in the monsoons to keep the diseases at bay and stay healthy. Scroll down to know more. Immunity-Boosting Superfoods: When it comes to our overall health and well-being, the food we consume plays a detrimental role. Every meal that we consume throughout the day plays a significant role in shaping our bodies and health. When it comes to breakfast, the first meal of the day should be a healthy and nutritious meal that keeps you full, satiated and energised for longer hours. It is also important to consume foods that boost immunity, especially in the monsoons to keep the diseases at bay and stay healthy. Here is a list of some healthy superfoods that are known as immunity boosters and are a must on your breakfast plate.   1. Citrus Fruits Citrus fruits such as orange, lemon, grapefruit, key lime and many others are a host of health benefits. They are rich in numerous nutrients such as vitamins, minerals, fibre, and flavonoids, that are not only known to reduce inflammation but are also beneficial in reducing the risk of several chronic diseases such as diabetes and cancer. […]
Jul 24

Dos and don’ts to keep in mind when you start hitting the gym

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Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Starting a gym routine is a fantastic way to improve your health, fitness, and overall well-being. It can be an excellent opportunity to challenge yourself physically, increase your strength, and build your confidence. However, it’s important to remember that starting a gym routine can be overwhelming, especially if you’re new to exercising or haven’t been physically active in a while. There are several dos and don’ts to keep in mind to ensure that you have a safe and effective workout experience. Whether you’re a beginner or a seasoned gym-goer, these tips will help you get the most out of your workouts and achieve your fitness goals.   Dos and don’ts for first-time gym goers: Rihana Qureshi, Certified Nutritionist and Strength Training Coach, shared some important dos and don’ts you should keep in mind when starting your gym routine.   1. Start with cardio Start with a light cardio workout, such as walking on the treadmill for 15-20 minutes, if you have never worked out before. Once you are comfortable with that, increase your pace. […]
Jul 23

Should You Do Cardio Before or After Lifting Weights? Trainers Explain

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Fitness pros break down the age-old dilemma.   Any well-rounded fitness plan utilizes both cardio and strength training. But knowing if you should do cardio before or after weights can be confusing. Experts say there is a way to maximize the benefits of both cardio workouts and weight training while staying safe and meeting your goals—and that there are pros and cons to the fitness order you choose. Ahead, trainers explain the most efficient order to work out.   Should you do cardio before or after weights? The short answer is: It depends on your goals. When it comes to fitness, we usually work toward strength (or muscle size) and endurance (or cardiovascular health). It helps to understand which of these goals is your priority before determining whether you should be doing cardio or weights first. “Using the holistic view of exercise, the choice to do cardio or weightlifting first depends on the goals and attitude or mindset of the individual,” explains Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios. These goals usually come down to building strength or building endurance. “You should prioritize and give more time and energy to whichever type of training […]
Jul 22

When exercising at home beats going to the gym

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What you need to know: Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home.   In today’s world where almost every task is accomplished with the help of machines, fitness is slowly becoming synonymous with gym equipment. When many think of exercising, they are more likely to imagine lifting weights and using other gym equipment. It is easy to think that gym equipment is a requirement for fitness, with many probably putting off exercise simply because they cannot afford gym equipment or gym subscription, find the right gym or live too far away from the gym of their choice. Nothing could be farther from the truth. Experts say one could workout effectively and improve one’s mental and physical health just by using one’s body weight at home. Below are the benefits of working from home with no gym equipment.   Convenient and affordable When you exercise from home, you save the hefty amounts you would have spent on gym subscription but more importantly, the millions you would spend fitting your home with gym equipment. It is also affordable because you do not have to burn fuel driving to […]
Jul 21

Flye to Greater Gains By Eliminating These 4 Dumbbell Chest Flye Mistakes

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When done right, flyes can be a great chest-building exercise.   The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest just as long as you keep away from some of the common dumbbell chest flye mistakes. Many lifters can’t “feel” their chest working with some press variations, and the dumbbell chest flye solves this problem. When performed with good form, the dumbbell chest fly will encourage an excellent mind-muscle connection for better gains. But a one of the most common dumbbell chest flye mistakes is that some think more is better and let ego get in the way of their gains. Here we’ll briefly explain how to do the dumbbell chest flye and four common chest flye mistakes that’s stopping you from getting a massive chest pump.   How to Do The Dumbbell Chest Flye Lie face up on a flat bench with dumbbells held with a neutral grip near your chest. Press the weights […]
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