Jan 18

How to Do the Single-Arm Dumbbell Row to Light Up Your Back, Arms, and Abs

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Build strength and improve your posture with this unilateral move. When building a workout routine, you really can’t go wrong with functional exercises, or ones that mirror actions you do in daily life. One prime example? The single-arm dumbbell row, an upper-body smoker that also sneakily hits your core—while providing a bunch of other benefits too. Here, we dig into all the one-arm row has to offer, as well as expert tips for incorporating it into your fitness routine. Keep on reading for everything you need to know about your new favorite back-of-the-body exercise.   What muscles do single-arm dumbbell rows work? The single-arm dumbbell row targets a bunch of upper-body muscles, Teddy Savage, CPT, national lead trainer for Planet Fitness in Baltimore Suggests. These include your latissimus dorsi (lats, the broadest of your back muscles), rear deltoids (a shoulder muscle), rhomboids (upper back muscles), and biceps (upper arm muscles). It also hits your trapezius (upper back and neck muscles). There are a few different ways you can perform the move, but one of the most common variations involves getting into a staggered stance, hinging forward at your hips, and resting one hand on your quad. Thanks to this bent-over […]
Jan 17

How to create a home gym when you have limited space

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Creating a home gym can be intimidating, especially if you only have a small space to work with. But don’t let that stop you from getting fit and healthy. There are plenty of great ideas for setting up an effective fitness studio in even the tiniest of spaces. Whether it’s a corner in your bedroom or living room, there is no shortage of options for creating the perfect home gym. This article will explore some amazing home gym ideas for small spaces, as well as tips on maximising your workout area without compromising on style or comfort. Don’t let a lack of sufficient space stop you from exercising. These areas in your home can effectively house your gym equipment.   1. Bedroom Corner A great way to use limited space is to use just one corner in your bedroom for exercise equipment. Start by picking out two pieces you know you’ll get plenty of use for, like a stationary bike or rowing machine that could easily fit into this type of setup. Then you can build hanging shelves and fill them with weights and mats. It would be best if they could be closed to keep the items hidden away. […]
Jan 16

Healthy living on a budget made easy, according to a nutritionist

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Amidst the rising cost-of-living crisis, the pursuit of a nutritious diet remains a challenge for many South Africans.   The importance of balanced nutrition in promoting overall well-being has prompted a need for practical strategies to incorporate healthy food choices without straining limited budgets. According to respected nutritionist Mbali Mapholi, addressing the nutritional paradox in South Africa requires a concerted effort to promote balanced and nourishing food choices that are both affordable and accessible to all. “Good nutrition should be accessible to everyone, regardless of their budget. By making smart choices and embracing simple cooking methods, we can all nourish our bodies without breaking the bank. “It’s not about overhauling every aspect of life but rather creating small sustainable habits that you and your family can maintain long term,” explains Mbali. To assist individuals and families in achieving a healthy diet without financial strain, Mapholi has shared practical tips and strategies:   Planning is key Planning meals for the week ahead allows for the creation of a shopping list, minimising impulse purchases and ensuring that only necessary items are bought. Additionally, preparing homemade snacks, such as trail mix and freshly cut fruits and veggies, not only saves money but also […]
Jan 15

Aerial Yoga: 5 Tips for Elevating Your Fitness Journey

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Discover five essential tips to enhance your aerial yoga experience. From mastering the basics to prioritizing safety, these guidelines will help you elevate your fitness journey, ensuring a fulfilling and effective aerial yoga practice that balances thrill with wellness. Are you intrigued by the idea of experiencing yoga that literally lifts you off the ground? Aerial yoga, with its visually stunning poses and gravity-defying techniques, offers more than just an aesthetic appeal. It boasts numerous health benefits, such as enhanced blood circulation, improved digestive health, and better spinal alignment. However, before you consider replacing your regular yoga routine with aerial yoga, it’s crucial to understand the complexities this form of yoga entails. It’s worth giving a second thought as to why maintaining your traditional yoga practice might still be beneficial. While aerial yoga can be exciting and advantageous, weighing its challenges against the steady benefits of traditional yoga is important for making an informed decision about your wellness routine.   What is Aerial Yoga? Aerial yoga, as opposed to mat yoga, uses a silk hammock or sling suspended from the ceiling to do the same yoga moves as mat yoga. The hammock’s goal is to provide support during your yoga […]
Jan 14

Forget treadmills — this 3-move walking workout strengthens and sculpts your abs, glutes and legs

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If queues for the treadmills at your local gym are putting a stop to your training plans, and you don’t own one of the best treadmills for workouts — forget them. This three-move walking workout strengthens and sculpts your glutes, legs and abs in under 30 minutes, and you don’t need much gym equipment at all. The best walking workouts should challenge your cardiovascular fitness, build strength and boost your metabolism, helping to burn more calories. You could choose walking for weight loss, try to increase your daily step count, or opt for the intensity of power walking or hiking. Whatever your preferred style, this three-move walking workout will torch muscles from head to toe. We recommend picking up a set of weights like dumbbells or kettlebells to compliment the routine but don’t worry, we offer ways to scale if you don’t have access to weights.   What are the 3 walking exercises to sculpt and strengthen? The workout below has been programmed for all levels of fitness, from beginner through to seasoned exercisers. With that in mind, if you can add weights to this walking workout, we recommend doing so. If you are new to exercise or returning from […]
Jan 13

10 ways to keep yourself healthy in 2024

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Having someone by your side to cheer you on and keep you motivated is very important. When it comes to New Year resolutions, ‘eating healthy’ and ‘staying fit’ are some of the most popular ones. Each year, there is a desire in each one of us to do better than we did the previous year, especially when it comes to taking care of our bodies and, thereby, our health. With the added emphasis on health that the previous years brought about, it’s more important than ever to make those healthy eating resolutions and stick to them. So, if you’ve decided that the coming year is dedicated to changing your habits and start living a healthier life, more power to you! We, as always, are happy to help. Whether it is setting more realistic and achievable goals or making small dietary changes, we’re giving you 10 tips to help you stick to your healthy eating goals this new year.   Don’t skip breakfast: Breakfast is the first meal of the day, so skipping it is an absolute no-no. Your body needs to fuel up and prepare for the day ahead, so instead of skipping breakfast, it must be one of the […]
Jan 12

Top Fitness Tips To Keep In Mind For 2024

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If you’re planning on finally achieving your fitness goals in 2024, these tips will help you stay on track.   As we usher in a new year, many of us are motivated to embark on a fitness journey to prioritize our health and well-being. Whether you’re a seasoned fitness enthusiast or a newcomer to the world of wellness, staying abreast of the latest trends and incorporating effective strategies can make a substantial difference in achieving your fitness goals. As we navigate the evolving landscape of fitness trends, the key lies in finding a routine that aligns with personal preferences and goals. Chittrah Kanal, holistic fitness coach who shares fitness content related to her expertise on coto, a social community platform exclusively for women shares how both diet and exercise are important for weight loss. Kanal said, “In my experience, for overall health and better fitness, both diet and exercise are important at an almost equal ratio, even though most people say that diet can contribute to almost 60-80 percent of overall well-being. Staying in the zone and being pushed to choose healthy, anti-inflammatory foods comes alongside working out. This is because your metabolism increases along with your blood circulation, and […]
Jan 11

Maximizing Recovery: Techniques for Easing Sore Muscles After Workouts

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If you’ve ever hit the gym, gone for a run, or taken a fitness class, you’ve likely experienced sore muscles after workouts. This discomfort, known as delayed onset muscle soreness (DOMS), can be discouraging, especially if it lasts for several days. However, sore muscles after a workout are not necessarily a bad thing. In fact, they’re often an indication that you’re challenging your body and building muscle. In this article, we’ll delve into what causes sore muscles after workouts and explore some strategies to help you relieve the discomfort.   What Causes Sore Muscles after Workout? Sore muscles after workouts are caused by small micro-tears in the muscle fibers. This happens when you engage in activities that your muscles are not used to or if you push your muscles too hard. It is especially common if you’re starting a new workout routine or if you’re increasing the intensity or duration of your exercise. Pain associated with sore muscles after a workout is typically more pronounced 24-72 hours after exercise, hence the term “delayed onset muscle soreness.” DOMS is generally not a cause for concern and typically resolves on its own within a few days. However, if you experience severe pain, […]
Jan 10

The Health Benefits of Music

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Music has been the subject of numerous academic studies around the world, investigating its beneficial effects on health and mental wellness. While you may be aware of these effects first-hand, research has consistently proven that listening to music can often make a more powerful impact than medication on your health and well-being. Here are four ways that listening to music is good for your health.   Boosts Your Happiness While you may have experienced the effects anecdotally, listening to your favorite music is a proven, easy way to elevate your mood. A study from McGill University showed that large amounts of the feel-good neurotransmitter dopamine were released after participants listened to music they like, causing them to feel happy and excited. You can experience this natural high after hearing your favorite songs for at least 15 minutes.   Enhances Your Immune System Listening to certain genres of music elevates your immune system function, possibly helping you recover from colds and other seasonal illnesses more quickly. A Wilkes University study demonstrated that soothing music increases the levels of immunoglobulin A (IgA) in the immune system, an antibody that plays an important role in defending against bacterial and viral invaders. Upbeat dance […]
Jan 09

Pranayama: 3 breathing techniques to calm your mind daily

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By practicing rhythmic breathing, your nervous system feels more relaxed and calm while ridding you of various other health concerns. Practice these everyday essential Pranayama that are suitable for all body types. One of the best ways to control the chatter in your mind and bring your entire body in harmony is by practicing deep breathing techniques. In the world of yoga, breath regulation is known as Pranayama. It is an important component of yoga that results in physical and mental wellness. As per Sanskrit, ‘prana’ means life energy, and ‘Yama’ stands for control. In Pranayama, a person performs breathing techniques in different patterns. While we commonly know about Anulom Vilom, certified yoga instructor Shynee Narang recently drew people’s attention to the other forms of Pranayama too, through her social media page. According to the expert, these are everyday essential Pranayama techniques and are suitable for all body types.   Practice these breathing techniques to improve your overall well-being By learning to master the intake and exhaling of breath, you can learn to create harmony inside your body. Some of the essential everyday Pranayama include:   1. Anulom Vilom Pranayama Anulom Vilom improves patience, control, and focus. It also relieves […]
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