Nov 18

Here’s How and Why Powerlifters Need to Work on Unilateral Strength

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Get stronger one limb at a time with these heavyweight hacks.   No one talks about their one rep max for a dumbbell bench press and row. And why would they? Because boosting unilateral strength numbers is unheard of. If you ask a lifter how much they squat, bench, and deadlift, those numbers roll off the tongue. Ask them how long they have been married and their partner’s birthday; they might be stumbling around. But the big 3 numbers are always at the forefront of the mind. Unfortunately, some lifters who fall in love with the big 3 tend to neglect unilateral training for a variety of reasons—because it’s more challenging to lift equally as heavy, it’s not the barbell, and it may not be as fantastic and awe-inspiring as a big squat, bench, or deadlift. But that line of thinking is a mistake because you can never get enough strength, whether unilateral or bilateral. Here, we’ll go into why every powerlifter needs unilateral strength and some big bang-for-your-buck unilateral exercises to improve the performance of your squat, deadlift, and bench. Chris ‘Heavy Metal’ Kershaw, a powerlifting coach extraordinaire from England, shares his expert opinion.   Qualities That Are Needed […]
Nov 17

8 healthy eating hacks for busy professionals

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The demanding schedules, frequent meetings, and tight deadlines can make it challenging to prioritise nutritious eating for busy professionals, juggling work responsibilities and maintaining a healthy lifestyle can often feel like an uphill battle. The demanding schedules, frequent meetings, and tight deadlines can make it challenging to prioritise nutritious eating. However, with the right strategies and a little planning, it’s possible to achieve a harmonious balance. Here, we’ll explore eight healthy eating hacks tailored by Dr. Rohini Patil, MBBS, Nutritionist, to the hectic lives of professionals, enabling them to stay energised and focused on their careers without compromising their well-being. Prioritise Meal Prep: Effective meal planning is the cornerstone of healthy eating for professionals. Allocate a portion of your weekly schedule to planning and prepping meals in advance. This could mean cooking in batches, portioning meals, oar even just chopping veggies for easy access. Having healthy, ready-to-eat options readily available reduces the temptation to opt for fast food or unhealthy snacks. Pack Snacks Smartly: Busy workdays often include meetings and conference calls, leaving little time for full meals. Packing smart snacks like fresh fruit, nuts, Greek yogurt, protein bar or whole-grain crackers can help you stay nourished and focused during these hectic […]
Nov 16

Coping with sleep anxiety – tips to get better sleep without losing your mind

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Ever struggle to fall asleep at night? It’s the sleep anxiety. Your mind is racing, worrying about tomorrow or replaying the events of the day. The anxiety builds as you watch the minutes tick by on the clock, knowing you need to be up early. Sleep anxiety is the worst, but the good news is that there are some simple techniques you can use to relax your mind and body, making it easier to drift off to sleep. Read on to find natural remedies for overcoming sleep anxiety and establishing a calming bedtime routine. Within a week, you will be snoozing the night away and waking up refreshed.   Signs and symptoms of sleep anxiety If sleep anxiety is interfering with your sleep, there are some common signs to watch out for.   1) Racing thoughts at bedtime Your mind won’t stop spinning with worries and to-do lists when you try to fall asleep. Taking some time to unwind with a calming routine before bed can help shift your mind into relaxation mode.   2) Difficulty falling asleep You toss and turn for what feels like hours before drifting off. Relaxation techniques like meditation, deep breathing and a warm bath […]
Nov 15

9 Proven strength training exercises for rapid weight loss

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Strength training exercises significantly enhance body reshaping, muscle sculpting, metabolism boost, and weight loss goals by not only pumping iron but also boosting metabolism. Think of strength training as your trusty companion on the road to a healthier, fitter you. It’s not about complicated routines or mysterious rituals. Instead, it’s a straightforward approach to fitness that anyone can embrace. There is no need for extravagant equipment or extravagant gym memberships – just you, your determination, and a few key exercises that we’re about to explore.   How do I prepare for strength training? Proper preparation can help you maximize the benefits of your workouts while minimizing the risk of injury. In this comprehensive guide, we’ll walk you through the essential steps to prepare for your strength training sessions.   Gathering the right gear You don’t need a fancy gym or an array of expensive equipment to start strength training. However, having the right gear and attire is essential for a safe and comfortable workout. Here’s what you’ll need: Athletic shoes: Invest in a pair of supportive athletic shoes that provide stability and cushioning for your workouts. Comfortable clothing: Choose moisture-wicking, breathable workout attire that allows for a full range of […]
Nov 14

Practical Ways To Live A Healthier Life

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Everyone desires to live longer, everyone desires to have a happy and healthy life. In this generation, millennials become more conscious of their health. Your genetics only play 25 percent of how long a person would live. The rest, well, they’re up to you. If you want to achieve maximum health, wealth & enjoy long life to enjoy your family & friends, you have to lead a well-balanced healthy lifestyle. I have collated quite a few practical tips on how you can live a healthier life. I will thoroughly discuss each in order for you to have a full grasp of each tip.   Physically:   #1 Exercise Every Day I cannot stress this enough. Most people tend to disregard the importance of exercising on a daily basis. Even a 10-minute workout would already be sufficient in a day. The “I don’t have the time to exercise” excuse shouldn’t even be an excuse because even ten minutes of exercise could make all the difference. Also, exercising daily can reduce all the biomarkers of aging! Exercising can help improve your eyesight. Normalize your blood pressure, improve your lean muscles, lowers down your cholesterol, and improves your bone density. You could use […]
Nov 13

5 Ideas for Developing Spirituality and Imbuing Wellness

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These practices are good for mind, body, and soul! Living a spiritual life may heal mind, body, and soul. This is because connecting to a higher power may instill a sense of purpose, gratitude, and hope. Along with these positive feelings, embracing a spiritual practice may help improve mental and physical health. More fluid than religious practices, spirituality is a connection to a higher power and involves a search for meaning, explains PsychCentral. Although it is not necessarily connected to religion, it can be part of a religious practice in the form of prayer, meditation, and chants. There are many avenues to living a spiritual life as this connection is very personal and differs for each person. Here are five activities that nurture spirituality, inner peace, improve health, and decrease stress.   Practice mindfulness Mindfulness, according to The Wellness Corner, is a great spiritual practice as it calms the mind and body. It also reduces stress and quells negative thoughts and emotions. Added to a spiritual practice, mindfulness is present in yoga, deep breathing exercises, and meditation.   Develop a sense of belonging Being part of a social network of like-minded people helps one better cope with hardships like stress, […]
Nov 12

5 best workouts for men over 50 to live a long and healthy life

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Workout for an amazing long life​ Exercising regularly is crucial for maintaining good health and longevity. If you are a man over 50 years of age, a previously sedentary lifestyle may start showing its impact on your health now, through various issues like body pain, weight gain or weak muscles. However, by committing to a fitness regime, you can improve your health and fitness. Consider training under supervision if you are just starting working out now or took a big break. Incorporating a well-rounded fitness routine can help improve cardiovascular health, build strength, increase flexibility, and enhance overall well-being. Here are five best exercises for men over 50 to live longer:   Stationary bike​ Stationary biking is an excellent low-impact exercise that is easy on the joints. It helps improve cardiovascular health by increasing heart rate and enhancing lung capacity. This is crucial for reducing the risk of heart disease and stroke, which become more significant concerns as men age. Maintaining a healthy weight is vital for longevity, and stationary biking is an effective way to burn calories and support weight management.   Deadlifts​ To do a deadlift, you are required to lift a loaded barbell or bar off the […]
Nov 11

How To Reduce Weight Without Gym: Tips and Tricks

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To lose weight without a gym, focus on a balanced diet and regular physical activity at home or outdoors. Following a regular diet and exercise plan can be hard, but there are practical tips backed by science that can make eating fewer calories easier. These methods help you lose weight and prevent gaining more in the future. Here are a few ways to lose weight without strict diets or formal exercise, all supported by science. Chew Slowly- Take your time to chew your food well. This helps your brain realize you’re full. Eating slowly is linked to eating less and feeling satisfied sooner. Fast eaters tend to weigh more. Use Small Plates for High-Calorie Foods- Smaller plates can make portions seem larger, which can help you eat less. Save bigger plates for healthy foods and use smaller plates for high-calorie foods. Eat Protein- Protein makes you feel full and reduces hunger. It affects hormones that control appetite. Foods like chicken, fish, yogurt, and lentils are good sources of protein. Cook at Home- Making your own meals is healthier. People who cook at home tend to gain less weight. Plan meals and try new recipes using healthy ingredients. Eat Fiber-Rich Foods- […]
Nov 10

Seven Tips for Healthy Living without Gym

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In our fast-paced world, finding time and motivation to hit the gym can be a challenging task. The good news is that staying active and maintaining your fitness do not always require an intense workout regimen. With a few easy tweaks to your daily routine, you can incorporate fitness effortlessly into your life. Here are some practical fitness tips for those of us who are a little too ‘lazy’ to hit the gym, especially on a Saturday morning.   1. Start with small changes Abuja or Lagos was not built in a day, and neither is a fit and healthy body. Begin by making small changes to your daily routine. Take the stairs instead of the elevator, park your car a little farther from your destination, or choose to walk for short errands. These incremental changes can lead to significant improvements over time.   2. Walk it out Walking is one of the simplest yet most effective forms of exercise. Aim for a daily 30-minute walk to improve your cardiovascular health, burn calories, and clear your mind. You can take a stroll around your neighborhood, a nearby park, or even during your lunch break at work.   3. Break up […]
Nov 09

This 2 minute exercise daily can bring profound joy in your life

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In our fast-paced world, finding profound joy can feel elusive. However, just two minutes of daily exercise can be life-changing. Find a quiet space. Sit comfortably and focus on gratitude. Practice mindfulness by focusing on your breath. Engage in positive visualization. End with gratitude again. This simple practice has scientifically proven benefits, including increased well-being and reduced stress. In our fast-paced and often stressful world, finding moments of profound joy can sometimes feel like an elusive dream. Many of us lead hectic lives filled with responsibilities, deadlines, and obligations, leaving little room for personal well-being and happiness. The good news is that you can achieve profound joy with just two minutes of daily exercise, and this simple practice can be a life-changing experience. It’s easy to dismiss the idea that two minutes a day can make a significant impact on your happiness, but the power of consistency and mindfulness should not be underestimated. Let’s explore the benefits and the steps to this transformative daily practice.   Step 1: Find a quiet space Begin by finding a quiet and peaceful space where you won’t be interrupted. This can be in the morning, during your lunch break, or before bedtime. The key […]
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