May 23

8 Simple Tips You Can Do Today to Help Manage Your Stress Level

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Improve performance and longevity with heart-healthy advice from Dr. Steven Kesten.   If you’ve been slammed at work, eating all the wrong foods at your desk, and trying to figure out where the next window of time for your next gym session is coming from, then you probably didn’t notice that April is “Stress Awareness Month.” Fortunately, you don’t need to get extra tense for missing the memo, because taking care of your stress levels is something that you can work on all year round. Our hearts are essential for longevity and for reaching peak performance. Short-term energy levels and long-term health outcomes depend on us taking care of our ticker. So, M&F talked to Dr. Steven Kesten, M.D. F.C.C.P., to find out how we can reduce stress levels and add a few beats.   How does stress relate to heart health? “Clinical studies show that psychological stress may be important in predicting poor cardiovascular outcomes,” says Kesten, who is also the chief medical officer of CONNEQT Health. “In fact, among people suffering from coronary heart disease, mental stress is more likely to lead to heart attacks, strokes, and other heart problems than physical stress.” Kesten explains that when we […]
May 22

Nutrition Tips To Build Muscle Mass Effectively

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Well, here we share some nutrition tips that are not only limited to the consumption of gainers   If you are a bodybuilding enthusiast, it is most likely that building muscle mass is among your goals. Well, there is no shortcut to the same but you can surely optimise the process of gaining muscle mass by making some tweaks to your lifestyle. In addition to the workout routine that you follow, nutrition plays an important role in how effectively you are able to achieve an increase in muscle mass. You must have surely heard about the consumption of a balanced diet, best mass gainers, and certain nutrient-dense foods that can help you achieve your fitness goals. But what if we told you there’s more to it? Well, here we share some nutrition tips that are not only limited to the consumption of gainers:   1. Prioritise the Intake of Protein in Your Diet We all know that protein is an important component of every fitness enthusiast’s diet. But do you know the exact role it plays? Well, protein has multiple benefits when it comes to building muscle mass. It provides your body with the amino acids that are the building […]
May 19

8 Tips That Will Boost Your Mood & Make You Feel Happier

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Making the right lifestyle choices can improve your mood and make you feel overall happier. There is no doubt that our lifestyle choices have a great impact on our mental health. In today’s fast-paced world, many people tend to lead sedentary lives and engage in unhealthy eating habits that can cause a range of mental health problems such as anxiety, depression, and stress-related disorders. Lack of proper routine, poor diet and sedentary lifestyle all lead to poor physical as well as mental health. Hence, it is more important now than ever to make conscious efforts towards improving your routine. Making the right choices can improve your mood and make you feel overall happier. In this article, we list some simple tips and lifestyle changes you can make to improve your routine and overall quality of life.   8 Daily practices that will boost your mood and make you feel happier:   1. Practice gratitude Gratitude is a powerful tool to increase happiness. Start a gratitude journal, and write down things you are grateful for each day. This simple practice will shift your focus away from negative thoughts and help you recognize the good things in your life.   2. Get […]
May 18

Strong Body, Strong Mind: 8 Things All Personal Trainers Should Know

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Personal training is a rewarding and fulfilling career choice for those passionate about health, fitness, and helping others achieve their goals. As a personal trainer, you have the opportunity to positively impact people’s lives, inspiring them to become the best versions of themselves. In addition to the satisfaction of helping clients achieve their fitness goals, personal trainers can also enjoy a flexible schedule, the ability to work in a variety of settings such as gyms, studios, or even online, and the potential to earn a lucrative income. To accomplish all of this, you need the best personal trainer certification possible, among other things. Let’s look at the eight things all personal trainers should know to have a great career.   1. A Relevant Certification So, what is the best personal trainer certification, anyway? Well, it depends. Different certifications have different areas of focus. Some examples of specialties you can choose include anatomical kinesiology, exercise pathology, nutrition, psychology, weight loss, muscle building, sports performance, prenatal and postnatal fitness, corrective exercise, and senior fitness.   2. A Strong Knowledge of Fitness and Exercise Science Principles This includes understanding proper form and technique, safety considerations, and modifications for different populations and goals. By […]
May 15

6 health benefits of mind-body workouts

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These workouts help you stay fit by providing a holistic approach that includes both the body and the mind!   Mind-body workouts are physical activities that focus on mental and emotional well-being in addition to physical fitness. These workouts incorporate movement, breathwork, and mindfulness exercises to help create a mind-body connection. Presently, the most well-loved mind-body workouts globally include Yoga, Pilates and Tai Chi. With the increasing popularity of mind-body workouts, we spoke to leading health and fitness experts for an in-depth guide on the benefits of these workouts. Here’s what they had to say. 6 health benefits of mind-body workouts   Relieves Stress Mind-body workouts involve breathing techniques and meditation, which can help reduce stress and anxiety levels. “Mind-body workouts combine physical movement, breathing patterns, and mental focus, making them different from conventional exercises. Yoga is an example of a mind-body workout as it focuses on body postures (asanas), breath control (pranayama), and meditation (dhyana). Studies have shown these workouts improve physical and mental health, supporting brain function, enhancing cognition and learning, and relieving symptoms of anxiety, stress, and depression. Including a 45-50 minutes yoga session in your daily routine can have several health benefits,” mentions Aman Puri, fitness […]
May 12

5 Exercise Habits That Are Wrecking Your Body After 40

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Are you guilty of these habits during your workouts?   Picking up bad exercise habits—along with good ones—is not out of the norm during your fitness journey. Reevaluating your routine every now and then is a necessary step to help keep you on track and ensure you’re not doing anything that’ll lead to injury. We spoke with Kelly Najjar, NBC-HWC, a personal trainer on Fyt, the largest personal training service in the nation that makes expert-guided fitness, whether in-person or virtual, convenient for everyone, who shares five exercise habits that are wrecking your body after 40. If you’re doing any of the below habits, ditch them ASAP. “Welcome to Prime Time, the second half of your life. This is the time to invest in your health and wellness so that your retirement is full of all the things you want to do. Pain and its limitations prevent many from enjoying an active retirement. Now that you are over 40, it is important to care for your body by avoiding these exercise habits,” Najjar tells us. “As you age, maintaining your strength, balance, and endurance safely will keep you doing the things you love.” Keep reading to learn more about the […]
May 10

10 Proven Mind-Stimulating Tips for Seniors

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Just as exercise improves your physical health, brain workouts strengthen your mind — boosting your memory and thinking skills. Even better, it’s never too late to begin exercising your most important muscle. Read on for 10 easy ways to stimulate your mind.   1. Stick to an exercise routine Your mind and body are interconnected. Often, what benefits the body benefits the brain. Regular exercise, even taking a simple walk, goes a long way toward improving your memory and cognitive skills, according to Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School. In fact, the foot’s impact during a walk sends pressure waves through the arteries, increasing blood flow and resulting in a healthier mind, according to researchers at New Mexico Highlands University. Try adding some of these physical activities to your daily or weekly routine to boost blood flow to your brain: hiking on nearby nature trails tennis or pickleball walking your dog yoga or tai chi water aerobics   2. Make reading a habit In a study in the journal Neurology, regular reading and writing in late life reduced the rate of memory decline by 32%. Here are some great ways to make reading more of a habit: Join […]
May 05

Why Hiking Is the Perfect Mind-Body Workout

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At first, walking and hiking may sound like two words for the same form of exercise. The footwear and scenery may vary, but the lower-body mechanics seem the same. Surprisingly, though, they’re radically different. Research shows that your joints, heart and muscles perform in distinct ways during a hike compared to what they do during a jaunt around the block. “When you walk on a level surface, your body does a really good job of what’s known as passive dynamics,” says Daniel Ferris, a professor of engineering and biomechanics at the University of Florida. Your walking stride, he says, is like the swing of a pendulum. “Thanks to gravitational and kinetic energy, if I start that pendulum swinging, it’s going to keep moving back and forth for a long time without any additional energy input,” he says. Like a pendulum, walking on flat terrain allows you to keep moving with little effort. “But when you walk on uneven terrain”—the type you’d encounter on nature trails, deep-sand beaches or other natural surfaces—“that knocks out a lot of that energy transfer,” Ferris says. “Your heart rate and metabolic rate go up, and you burn more calories.” In fact, hiking on uneven terrain […]
Apr 29

10 Simple tips to follow for your holistic wellbeing: Mind, body and soul

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Wellness takes into account an entire person as more than just the sum of body, mind and soul and extends into a combined understanding that encompasses all three together as a whole. Its interpretation of health is not merely defined by the “absence of illness”, and expands into a state of being, — that includes the presence of modal conditions necessary for happiness, positive emotions, and moods. The practice of wellbeing — may be seen as the cultivation of behaviours, habits and routines, that provide for a conducive environment that positions us best to endure a time of adversity, — through a more balanced and harmonious approach towards one’s self. Well-being does not cure. Rather, it creates the necessary conditions required to preserve the soul and body to the best of its capacity through adopted measures that enable the maximization of self-healing. Measuring wellbeing is now being seen as a better indicator of relevant health in a country, community, company or business. The steps to finding states of wellbeing in our lives involve the construction of experiences that add up to the transformation of ourselves [not “ourselves”]. This journey begins with an intention to cultivate and design a desirable future. […]
Apr 27

Three yoga practices to calm your mind and body

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​Three yoga practices to calm your mind and body   The coronavirus pandemic has forced all of us to stay at home. While staying at home is the right thing to reduce its spread, it has made us all lazy and inactive. So, if you are also in the list of people who live by the excuse that they will start working out as soon as the gym reopens, you need to try yoga. Yoga, as we all feel, is not just about twisting your body in different poses but something that helps you achieve balance of mind and body, making you feel calm and relaxed. It also reduces visible signs of ageing, improves blood circulation and helps your skin glow. Yoga doesn’t just help you achieve your fitness goals but also works on your inner self.   Here are three yoga practices that can help you destress and stay fit:   1. ​Pranayama Prana means life and yama means the extension of the breath. Pranayama refers to controlled breathing exercises like Kapalbhati, anulom vilom, even count breathing, bhastrike etc. These exercises help stimulate your lungs and other organs. It also helps in decluttering your mind, boosts your immunity and […]
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