Mar 19

5 Top Strength Training Exercises To Shrink Your ‘Apron Belly’

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Do you have a somewhat stubborn, saggy abdominal area? These exercises will help tighten and tone.   If you like to stay on top of your health and fitness game, there are a few things you need to know. For instance, do you have a somewhat stubborn, saggy abdominal area? If you’ve lost weight or have gone through pregnancy, it’s quite possible that you do. Listen up, because we spoke to an expert who came up with five top strength training exercises you can do to get rid of your “apron belly.” Yes, there’s a name for it—and you can totally take steps to work on that area. Let’s learn exactly what an apron belly—also known as a panniculus—is. Eat This, Not That! spoke with Mike Bohl, MD, MPH, ALM, a member of our Medical Expert Board and a certified personal trainer and nutrition coach who has helped develop the Body Program at Ro. Dr. Bohl describes this condition as an extra layer of fat that hangs over the waistline from the belly. “The two main causes of developing an apron belly are pregnancy and weight gain. Rapid weight loss can also cause a panniculus to form, because the skin […]
Mar 19

The 4-Step Plan to De-Flab Your Body and Tone Up, Trainer Says

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A fitness pro shares his go-to tips to firm up the flab. A brand new year is on the horizon, and that means one thing: It’s the prime time to get on track with your fitness, nutrition, and weight loss goals. We know sticking to New Year’s resolutions can be a tad tricky—especially during this extremely cozy time of year—but your mind and body will thank you for getting back into shape. We chatted with Tony Horton, celebrity fitness trainer & founder of Power Life, who shares exactly how to get rid of body flab with four of his top-recommended tips.   Tip #1: Interval training is king. According to Horton, interval training is the most productive kind of exercise you can perform in order to tone and tighten things up. Intervals consisting of 30 seconds on and 30 seconds off—or 20 seconds on and 40 seconds off, if you’re more of a beginner—increase your heart rate and turn on your body’s fat-burning mode that keeps going strong after wrapping up your workout. “Interval training also keeps the body guessing to avoid a plateau in your progress,” Horton adds.   Tip #2: Focus on foundational movements for your intervals. “For […]
Mar 19

Lesser-known benefits of stretching for your body and mind

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Streching is one of the easiest way of moving your body and offers tremendous benefits for your mind too. Here are all the benefits.   Streching is one of the easiest way of moving your body and offers tremendous benefits for your muscles and joints. You can greatly benefit by stretching if your job requires long hours of sitting considering not moving your body may make your muscles stiff and prone to injury. Stretching is also useful for athletes and players who are recommended to do it before and after the game. Stretching should also be incorporated in your workout routine to prevent injuries and strengthen your muscles. (Also read: Guest column | Fitness, just a stretch away) Regular stretching can also keep those pesky back and neck pains away and help improve your posture. Stretching regularly is an effective way of releasing stress and it is excellent for mental health too. Himalayan Siddha Akshar, Founder, Akshar Yoga Research and Development Centre talks about wonderful benefits of stretching.   Benefits of stretching for the body and mind Stretching regularly brings many health benefits not just for the body but also for your mental health. When stretching becomes a part of […]
Mar 18

6 lifestyle tips for a healthier and stronger brain

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Your brain is the remote control of your body, and you ought to take care of it. A neurologist tells you 6 ways to keep brain healthy. The brain is a complex organ with billions of neurons in it. It has various complex networks, that are helpful for the normal functioning of the body. This decides the way we behave, feel and perceive the world around us and respond to it. So, it is essential to preserve it by following lifestyle tips to keep your brain healthy. The dysfunction of the complex networks happens in different conditions affecting brains like brain stroke, epilepsy, Parkinson’s disease, and dementia. Y Wang et al.(2020) defined brain health as ‘the preservation of brain integrity and mental and cognitive function at a given age in the absence of overt brain diseases that affect normal brain function’. In this way brain, health, and proper functioning are important for an individual’s well-being, the well being his family and in turn for the progress of a nation.   Here are some ways to keep your brain healthy: 1. Physical exercise Regular exercise is important for preserving brain function. It stimulates the brain, increases learning capacity, and preserves mood. […]
Mar 17

5 Incredible Ways Exercise Improves Brain Function

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When you think of exercising more, what trade-offs come to mind? A slimmer physique, improved cardiovascular health, maybe even the ability to turn heads in that bathing suit you’ve been dying to get into? But have you thought about what exercise is doing for your brain? Numerous studies have proven that exercise, particularly the kind that gets your heart pumping, has a whole host of positive effects on the brain, even to the point of enhancing its structure. Here are just five of the ways exercise improves your already miraculous brain.   1. Exercise Turns Your Brain into a Pleasure Powerhouse Exercise stimulates a rich concoction of feel-good chemicals in the brain, including dopamine, serotonin, endocannabinoids, and norepinephrine, according to the American Psychological Association (apa.org), each of which has different roles in managing stress, enhancing feelings of wellbeing, and promoting an active interest in life. If that wasn’t enough, exercise increases the number of dopamine receptors in the brain, meaning not only is your brain producing more of these happy chemicals, but it’s also better at enjoying them. According to the Greater Good Science Center (greatergood.berkeley.edu), exercise is so good at delivering pleasure to the brain that it’s successfully used […]
Mar 17

How can I be mentally healthy and happy?

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When many people think of a healthy lifestyle they immediately think diet and exercise and completely ignore mental health. However, mental health is one of the most important factors in creating a healthy lifestyle. “Focusing on how to be mentally healthy and happy is important in any aspect of life,” said Dr. Gregory Dikos, a trauma surgeon at OrthoIndy. “Many of my patients recovering from traumatic injuries experience significant pain and have to endure a lot of rehabilitation before they get better. My patients who practice positive thinking usually feel better sooner.” How do you maintain good mental health? The ability to manage your feelings and deal with everyday stresses and difficulties can be challenging. Maintaining good mental health means occasionally putting your own needs first. We can’t take care of others if we don’t take care of our own mind and body. If you are looking for a healthier lifestyle, start with your mental health and make sure you are finding time to relax and do things you enjoy, rewarding yourself for accomplishments and spending time with good people who value you. Seeking professional support and treatment is one way to improve your mental health. There are additional ways […]
Mar 17

Mind-Body Connection: 10 Facts About How It Impacts Substance Use And Mental Health

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How Does The Mind-Body Connection Work? The mind-body connection works by the feedback loop between your body and your mind. The way that you feel influences the way that you think and vice versa. The mind-body connection is the communication between your thoughts and your feelings. While you might think of your feelings as something that exists in your mind, the word “feeling” implies a physical sensation. Your feelings are a bodily experience. All of your feelings have bodily sensations that define them. For example, when you are nervous, you might feel it in your gut. Your heart rate might go up. Your posture might change from open to closed as you attempt to protect yourself. When you feel confident, you might feel relaxed, standing up tall and proud. Your breath and heart rate are controlled. You might feel calm and strong. Your thoughts will follow how you feel.   How you feel influences what you think. What are your thoughts like when you feel nervous versus confident? You might think the world is ending when you feel anxious. You might see yourself as weak or in danger. When you feel confident, you might have thoughts that you are powerful and resilient. Sometimes, you […]
Mar 17

Simple habits that raise your intelligence to the highest level

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Check out these interesting habits! Intelligence is a complex and rare trait that only a few people have. Some are naturally born intelligent while some people work their way towards it by practising and focusing on themselves. There are certain habits if we incorporate them into our lifestyle, can improve our intelligence level to the highest level. Here listed are some of the simple habits that can boost your intelligence.   Read regularly Start reading regularly because this boosts your vocabulary and knowledge. It boosts your reading abilities and exposes you to new ideas, concepts and perspectives. This can help your thinking capabilities and even induce creative thinking.   Exercise regularly It is not only good for your physical health but is good for your mental health as well. Exercising regularly increases the blood flow to the brain which improves cognitive function. It also reduces stress and anxiety which will improve overall health. This will also improve your thinking abilities.   Get enough sleep You need to have a good night’s sleep for your brain to process all the information and knowledge in a calm and peaceful way. Good sleep helps your brain to relax and destress your body.   […]
Mar 17

10 tips to boost your mental health

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“Mental health” refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties. Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. One in five Canadians lives with mental-health or substance-use problems. These tips can help you elevate your mood, become more resilient and enjoy life more.   1. Make social connection — especially face-to-face — a priority Phone calls and social networks have their place, but few things can beat the stress-busting, mood-boosting power of quality face-to-face time with other people.   2. Stay active Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better.   3. Talk to someone Talk to a friendly face. In-person social interaction with someone who cares is one of the most effective ways to calm your nervous system and relieve stress.   4. Appeal to your senses Does listening to an uplifting song make you feel calm? Does squeezing a stress […]
Mar 17

Yoga to calm your mind and heal your body

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At a time when the COVID-19 scare has gripped our lives taking an emotional toll, it helps to try and shift focus on your well-being. Going to the gym may not be an option anymore, however, there’s no reason to slack on your regular fitness routine. Dr Hansaji Jayadeva Yogendra, a yoga expert recommends three asanas that can help you de-stress, and are good for your physical and emotional well-being.   Bhujangasana (Cobra pose) This asana looks similar to that of a fanned cobra. A simple backward-bending pose that helps to tone the abdominal muscles. It also helps calm your mind, all of which are necessary in the current times.   How to do it Lie down on your stomach with hands by the side of your chest. Inhaling, raise your head and neck upwards to look up towards the ceiling. Raise your body up only until the navel. Stay in the final position for six seconds. Exhaling, slowly lower yourself down, and relax.   Paschimottanasana (Seated Forward Bending Pose) It is popularly known as the Posterior Stretch or Seated Forward Bending Pose. It is an excellent asana to reduce the fat from the abdominal area and brings some flexibility […]
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