Aug 21

6 diet tips for vegetarians to improve their protein consumption

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Protein-rich diet plan for vegetarians   Protein is an essential micronutrient that the human body requires to build muscle mass and development. In addition, protein is essential for several bodily functions like cell regeneration and repair. Many individuals who follow a vegetarian diet frequently worry about getting an adequate amount of protein in their diets. Usually, people who follow a strict vegetarian diet might result in nutrient deficiencies, including those in calcium, zinc, iron, omega-3 fatty acids, vitamin D, and protein. But, eating smartly and balancing out your meals will help you in reaching your fitness goal. Here, we help in explaining diet tips for vegetarians to improve their protein consumption.   1. Diversify protein sources Our bodies cannot produce protein; therefore, we have to provide them daily. Complete protein sources would be eating dals like moong, chana, urad, masoor, and lobiya and combining them with rice. Additionally, you can reach out to Rajma and Chickpea or try out hummus for a change.   2. Include whole grains In addition to offering protein, whole foods also have other minerals, fibre, and health benefits. Include whole grains like whole wheat, oats, corn, barley, farro and graham flour. You’ll increase your protein […]
Aug 17

Weight Loss Tips: Dos & Don’ts Of HIIT

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Below we share a list of dos and don’ts to keep in mind when practicing HIIT.   HIIT stands for High-Intensity Interval Training. It is a workout technique that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This form of training alternates between high-intensity intervals and recovery intervals, typically lasting anywhere from 10 to 30 minutes. The workouts are known for its effectiveness in improving cardiovascular fitness, boosting metabolism, and promoting fat loss. As beginner, there may be some things you should avoid or follow when practicing HIIT. Read on as we share a list of dos and don’ts to keep in mind when practicing HIIT.   Dos: 1. Warm up properly Before starting any HIIT workout, it is crucial to warm up your muscles and prepare your body for the intense activity ahead. This can include dynamic stretches, light cardio exercises, or mobility drills.   2. Focus on proper form Maintaining proper form during HIIT exercises is essential to prevent injuries. Pay attention to your posture, breathe correctly, and engage the right muscles during each movement.   3. Start at the right level HIIT workouts can be intense, so it’s important to start […]
Aug 13

What is Acro Yoga, The Latest Fitness Trend? 4 Reasons Why It is Good For Your Health

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Acro yoga is a growing health and fitness trend. It requires involvement of two people, lot of stretching, flexibility and more. A blend of two exercises, acro yoga and has several health benefits as well. Yoga is one of the most ancient practises that has been used to connect the body, mind and breath. Tried and tested for generations, this fitness regime never goes out of trend, and never will. From head, neck, torso, arms to legs, there is a yoga pose for every body part and mental health as well. In the myriad of yoga poses, there is a new fitness trend Acro Yoga growing. This is a blend of acrobatics, thai massage and yoga. But, like a blend of names and in exercises, this yoga also requires two people to practise it together. While this form of yoga involves stretches, and a little bit of gymnastics, sometimes most advanced practitioners also involve a little bit of massage in the movements as well. Acro yoga is also about body weight management and the strength of both partners.   Benefits of Acro Yoga Improves Concentration: Acro yoga requires full concentration and attention to the pose the partners are trying. Therefore, […]
Aug 09

How to Workout Shoulders Safely

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There’s one specific muscle that can easily be injured and difficult to build… Your shoulders. In general, working out has its risks, but when it comes to shoulders you want to make sure you’re training them properly and safely. Our shoulders are the weakest muscle group due to bad posture, like hunching over your computer or looking down at your phone. Not only that, they are used for almost everything! Picking up things, reaching over to type, lifting things off the ground, etc. They’re also one of the only muscles and joints that are used in almost every strength training exercise! This can lead to them being overused during your workouts which can cause a strain or injury that needs sufficient time to heal! On the other hand, you shouldn’t avoid working out your shoulders because strengthening them can help pull your shoulders back in place which will help alleviate neck pain, improve your posture, and actually reduce your risk of an injury. This is why training your shoulders safely is so important. To help, we’ve gathered the best training tips and safe shoulder exercises, so you can build shoulders like boulders safely.   Shoulder workout tips Before hitting the […]
Aug 06

The Power of Good Stress on Your Mind and Body

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In today’s fast-paced world, stress often gets a bad rap but did you know that without good stress, it would be impossible for us to function? In this article, we’ll explore the concept of good stress and how short-term anxiety can surprisingly positively influence our brain and body. So, let’s dive in and discover the surprising benefits of embracing good stress.   Does Good Stress Exist? Good stress, also known as eustress, is a positive stress response that involves optimal levels of stimulation. It arises from engaging in demanding yet enjoyable activities or events. While we often associate stress with negative outcomes, eustress can also offer favorable results. It’s important to note that distress, the more commonly known form of stress, can also have positive effects on our minds and bodies.   How Can Good Stress Be Positive? Contrary to popular belief, short-term stress can actually be beneficial for us in several ways. Let’s explore some of the ways in which eustress can have a positive impact on our overall well-being.   It Helps Boost Brainpower: Amazingly, low-level stressors can activate the synthesis of brain chemicals that improve cognitive performance. Exercise, for instance, strengthens the connections between neurons in the […]
Aug 02

7 Ways Exercise Can Boost Your Mental Health

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Studies find exercise improves your mood, helps depression and eases anxiety   For all the focus on looking and feeling fit, it would be easy to miss how much of a boon exercise is for mental health. Besides increasing muscle tone and endurance, cardio and strength training can, quite literally, change your mind. Research finds that regular physical activity can essentially make your brain more nimble, even enhancing the organ’s ability to form neural connections so you’re better able to handle everything coming at you. Although there are many mysteries about the body-mind link, what’s clear is that whether you’re running, swimming or lifting weights, exercise can bolster your mental health in many dynamic ways. Here are seven:   1. Changing your brain If you’ve ever felt like you were firing on all cylinders after a workout, you might be benefiting from the way workouts can change your brain. By being active, you can support cellular growth in the brain and make more of those neural connections. Exercise enhances all of this neuroplasticity, explains Abigail Norouzinia, senior instructor and psychologist with the University of Colorado Anschutz Medical Campus in the Department of Psychiatry. And it improves brain function, as a […]
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 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 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 19

7 tips to improve mental health

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Maintaining good relationships with people around takes you a long way to keep up a good mental health.   Stress is an integral part of us & believe it or not, its not going anywhere. More than the stress, our reaction or our way of handling stress is what can create more stress. So if you do not want to feel stressed then learn to calm down & handle the mind. Feeling low, anxious, or struggling to keep attention are some symptoms that you are stressed. But now-a – days, even without these symptoms, it’s important for each one of us, to take care of our mental health. Also, good psychological well-being will automatically help in reducing many other physical health problems as well.   Creating a positive outlook – The most important and first rule- Accept that you have some anxiety or stress. Not all our thoughts or behavioural patterns are always positive. There may be some which are not helping us in a good way. So identifying them is very important. If you feel, overwhelmed or incapable of handling certain situations its better to accept it. Say it out loud either to yourself, (you can pen down your […]
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