Jun 28

Back exercises in 15 minutes a day

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Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you’re beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.   Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. […]
Jun 27

Breathing exercises to help you cool down post workout

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The importance of cooling down after a heated workout session cannot be overstated. Yoga expert shares breathing exercises to help you cool down   When it comes to yogic tradition, the importance of breath cannot be overstated. From decreasing stress to relieving pain—breathing exercises provide a range of health benefits. For those who seek new ways to effectively cool down post-workout, breathing exercises can be extremely helpful. “Incorporating breathing exercises and yoga into your post-workout routine allows for a gradual transition from a state of heightened activity to a state of relaxation and recovery. It supports physical and mental recovery, promotes overall well-being, and helps you feel refreshed after your workout,” says certified yoga instructor and JetSynthesys’ ThinkRight.me Master Sneha Desai. She further says that improved blood circulation, enhanced relaxation, and a stronger mind-body connection can be achieved through breathing exercises, and yogic stretches. Below, she shares three exercises that are easy to follow and will help you regulate your breath post-workout.   1. Belly breathing or candle blows During this exercise, you breathe in from the nose and count till 5 in your mind. You will count till 10 when you breathe out from the mouth. Remember it is […]
Jun 26

Healthy Life: Improve Your Spiritual Wellness With These 10 Fulfilling Tips

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Here’s how you can unlock your limitless potential in this lifetime through spiritual wellness.   Spiritual wellness has become increasingly popular — and important — over the past few years. The concept of spiritual wellness rose to prominence in the 1950s, 1960s, and 1970s as physicians and philosophical thinkers examined how the idea could help people build a happier and healthier life in society. Flash-forward to the 2010s and 2020s, the concept of spiritual wellness and health has become even more of a hot-button topic of discussion today as people continue to unlock their limitless potential and purpose. Read on to discover 10 tips to enrich your overall wellness and spiritual journey to achieve fulfillment.   What is Spiritual Wellness? According to the Laborers’ Health and Safety Fund of North America, spiritual wellness is defined as having a relationship and interconnection to something beyond yourself while developing values, morals, and principles that help you navigate your actions and give you a sense of an earnest and meaningful life.   How Did Spiritual Wellness Begin? Spiritual wellness isn’t an uncommon practice. It stemmed from ideologies and customs found in ancient Roman, Greek, and Asian cavillations that delved into holistic wellness.   […]
Jun 25

Social Media Bodybuilding Influencer Shares His “3 Tips” for Creating Bigger Biceps

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Social media influencers are a big part of our lives, consciously or subconsciously. Other than travel and styling, which are widely popular areas of interest, fitness is one of the leading fields where influencers play a big role. When it comes to bodybuilding, Ross Dickerson is considered a genuine and trustable fitness influencer who provides expert knowledge and good variations to his followers. Other than that, he is a fitness model and an entrepreneur as well. Recently, Dickerson shared an Instagram video in which he shared three pro tips to pump your biceps. Let’s find out if they’re of any help.   Bodybuilding influencer promises bigger biceps   Ross Dickerson has one of the most aesthetically pleasing physiques out there. He began his fitness journey at the age of 19. Moreover, after he built an excellent physique, he began sharing his knowledge about bodybuilding and being fit through his website and social media. With time he built the trust and now is looked up to for his essential advice about health, fitness and workout advice. View this post on Instagram A post shared by Ross Dickerson (@dickersonross) Recently, he shared workout tips to gain better results from the training session. […]
Jun 24

6 Easy Tricks to Boost Your Leg Day Workouts

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Leg day stalling? Lower body workouts coming to an almost stand still? You’re not alone – for many gym goers it’s leg day that suffers most. But why? Perhaps it’s simply down to motivation (or lack of), after all, why do legs when you can do chest, but for others, a badly executed leg day routine could easily be rectified through some small tweaks and quick tips. As the old saying goes: knowledge is power. So let us run you through 6 easy tips and hacks that will help you get most out of your leg day routine and workouts. You’re going to thank us for this, although your legs may say otherwise.   How to Get the Most out of Leg Day   1. Warm-up This is an obvious one, but it’s amazing how many people forgo a proper warm-up prior to working out. Raise your core temperature with five minutes of light jogging, followed by a complete set of stretches, focusing on hamstrings, groin, calves and quads. If you’re not properly warmed up you simply won’t get the same results, says fitness adviser Simon Harling.   2. Fuel up Your legs and glutes are the biggest muscle group […]
Jun 23

Intermittent fasting isn’t working? Try these 5 tips to lose weight

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Nutritionist shared a post about intermittent fasting and how it could harm the body.   Intermittent fasting (IF) has been one of the most popular diet plans for decades. It involves fasting for a number of hours and eating only during a certain window in the day. There are many forms of doing IF, such as restricting the number of hours to eat and fast. While many IF experts suggest that this eating pattern involves altering a person’s lifestyle rather than just what to eat healthily. But it doesn’t work for all. Celebrity nutritionist Rujuta Diwekar shared an Instagram post about IF and how it could harm the body. “Diets don’t work because they are not sustainable, are restrictive in nature, don’t take into account the food systems of your region or daily practicalities of life, etc. Focus on developing good habits for good health and sustainable weight loss. Keep it simple and common sensical with food,” the expert wrote in the caption. In the post, she added, “Weight loss during fasting comes from losses in muscle, bone density, etc.”   View this post on Instagram A post shared by Rujuta Diwekar (@rujuta.diwekar) She quoted the latest research about IF […]
Jun 22

How to keep fit without hitting the gym

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Keeping fit is very important to your health and it’s good to engage in exercises to help you maintain your body. When most people hear about keeping fit, they think about the gym but it doesn’t always have to be the gym. There are some steps you can follow with your friends, family, or individuals to keep fit. Eating balanced diet food is very important taking plenty of fruits helps to stay hydrated always.   Here are some tips for fitness:   Take a walk Taking regular walks can help increase cardiovascular fitness, strengthen bones, reduce body fat, and boost muscle power.   Dance Dancing relieves stress. It is a great mood buster and also assists in weight loss. Yoga is also a deal to keep fit, the twisting, stretching, and folding during yoga practice helps build a good digestive system, circulation among other health benefits.   Climb stairs This is a perfect way to strengthen your bones, it helps burn calories and also improves one’s fitness. Health Experts say that climbing stairs burns more calories than jogging.   Participating in sporting activities Activities like swimming and tennis help improve blood circulation which assists the body to keep fit.   […]
Jun 21

7 Best Barbell Exercises to Get a Tiny Waist Like Betty Brosmer

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Betty Brosmer, also popularly referred to as ’the girl with impossible waist’, is a popular physical fitness expert and former bodybuilder. She was also a popular commercial model in the 1950s, who knew how to turn heads. Known for her curvaceous figure, bright smile and blonde hair, Brosmer was much more than that, though. Steven Sullivan described the model as a striking beauty with a glow that could be found in none else. Also known as the “First Lady of Fitness”, Brosmer built quite an impressive career in both bodybuilding and modelling. Getting a tiny waist like Brosmer’s will require nothing short of an arduous training regimen along with a proper diet.   Barbell Exercises for Tiny Waist like Betty Brosmer   We have rounded up a list of barbell exercises that can help you get a tiny waist like Betty Brosmer. These seven exercises can help in cinching your waist along with strengthening your core muscles:   1) Romanian Deadlift The Romanian Deadlift is one of the most important barbell exercises that can boost your overall health. This barbell exercise works on your back and abs, and minimises stress. The movement of this exercise completely engages the core and […]
Jun 20

5 ways to live a healthier lifestyle

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Maybe you think you know all the ways to live a healthier lifestyle. You take the stairs instead of the elevator, skip desserts and go to the doctor when you are sick.   But we can all do better. Here are some ideas to jumpstart new habits.   1. Diet. Eat plenty of fresh, non-processed foods, drink 64 ounces of water every day, and limit caffeine and alcohol intake.   2. Exercise. Get 150 minutes of moderate-intensity aerobic activity weekly, or 30 minutes most days. Also get two-to-three 20-30 minute sessions of strength-training per week, focusing on major muscle groups.   3. Sleep. Try to get 7-8 hours every night and try to keep a regular sleep-wake cycle – go to bed and get up at the same time every day.   4. Socialization. It reduces stress and anxiety and improves mental functioning – and that helps guard against depression, heart disease and dementia.   5. Have a primary care physician. Annual visits are important for all ages because they are intended to detect disease early, before it leads to serious consequences. These are really the basics, the foundation for good health.
Jun 19

Here are 7 expert tips to combat stress and anxiety naturally

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Stress is absolutely manageable and can be kept under control. Expert yogini suggests lifestyle changes in order to manage stress and keep anxiety at bay   Stress: A phenomenon that everybody knows yet very few people have a solution for. Life has its own challenges, some more intense than others and without the right grounding techniques, stress can become a chronic, seemingly unmanageable condition. In fact, so many people truly believe that a stress-filled life is normal. Short-term stress is normal and can push you to do what you need to. Long-term stress (above 1-2 months) on the other hand causes depletion of life quality leading to a subtle process of inflammation in the body that can lead to severe diseases. To learn how to tackle stress,  Radhika Iyer, the founder of Anahata Organic, and yogini by passion, shares the following hacks to deal with stress and anxiety naturally:   Pranayama (breath work) Your breath is connected to every single mood or emotion you feel. Think about it: when you’re excited, scared, angry, anxious or upset your breath speeds up. When you are happy, relaxed or focused your breath slows down. The easiest and most effective way to manage stress […]
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