Apr 05

Top 10 Tips for Exercise Beginners

by admin in Mind & Body 0 comments tags: daunting prospect, goals to keep you motivated, new exercise regime, set realistic goals, spending your time sweating, tips for exercise beginners
Getting started on a new exercise regime is a daunting prospect. You know it’ll hurt, you know you’ll have to drag yourself there on occasion and the prospect of spending your time sweating among all those toned and muscled Adonises is quite an intimidating one. So follow our top 10 tips for those gym beginners among you and you’ll find your workout goes without a hitch. Set Realistic Goals It may take some time to get the results you want. It’s vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way. Be Consistent Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts. Too Much Too Soon Do not increase the amount of exercise you do too soon. Increase what you’re doing by no more than 10% per week. Accept Feelings of Discomfort When you first start exercising you’ll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising. Don’t worry, this is completely normal and everyone feels like this when they’re first starting out. Train With a Friend Training with a friend not only […]
Apr 05

Advantages Of Working Out With Peers

by admin in Workouts 0 comments tags: big motivator, conducted yielded results, exercising in synchronization, hardest part of working out, keeping your body fit, michigan state university, scientific evidence, solitary task, working out with peers, workout with peers
The act of keeping your body fit does not necessarily have to be a solitary task. In fact, it can be way more beneficial when you team up & start working out with your friends. Following are some of the benefits that are associated with working out in the company of other people. Scheming Fitness to be more Responsible – Sometimes, the act of getting to the gym may prove to be the hardest part of working out. The idea of someone meeting you at the gym & working out with you can be a big motivator & this isn’t a mere placebo, this is a fact which has scientific evidence to back it up. A study conducted yielded results that showed exercising with a partner yields to working out more often. On top of that, you will have to schedule the appointments beforehand to meet the other people, so it will on your calendar, further imbibing the act of staying fit in your lifestyle. Breaking Boundaries – Whether or not you consider yourself a competitive person, working out in a group can bring out our ambitious nature. A study conducted in the Michigan State University tested out three situations: […]
Apr 05

How To Unlock Your Inner Usain Bolt In 8 Easy Steps!

by admin in Workouts 0 comments tags: ankle rotations, barbell hip thrusters, board member of HealthAdvisory, easy steps, efficient workout session, hip flexor stretch, inner usain bolt, sports of running, stephen cheuk, stronger runner, true potential
These eight exercises warm-ups & exercises will help you find your true potential in the sport of running! It is a very obvious fact that to be considered a runner, you have to run. For many people, that’s the end of it, but to be considered a strong athlete, addition of another exercise into your daily routine is a sure-fire way to becoming the best runner you can be! Here’s where this set of exercises crafted by Stephen Cheuk, founder of the S10 training & S10 recovery in New York City & a board member of HealthAdvisory comes handy. Exercise 1) Hip flexor stretch with a band – Securely attach a moderate resistance band to a hefty & strong object so that it doesn’t move while exercising. Improvise using what you have around you. In a gym situation, the most ideal anchor point would be a squat rack. Put your left leg into the band & let it rest exactly where your buttock & hamstring meet, following which step the left foot back far enough so that the band is taut & stretched. Exercise 2) Hip CARS (Controlled Articulated Rotations) – Begin with all fours with your hands under your […]
Apr 05

3 Exercises You Need To Boost Your Chest Growth!

by admin in Workouts 0 comments tags: big and muscular chest, boost your chest growth, controlled tempo, decline bench press, exercise to build chest, incline cable flyes, isometric peck deck, squeeze your pecs
Time to build yourself a wide, big and muscular chest with the help of these 3 movements. A big chest is a dream come true for many people and so if you too want to build it in the least possible time then these 3 exercises are going to help you achieve that in no time. Decline bench press The traditional form of the heavy bench press is done on flat surfaces so that doesn’t usually help in building mass for your chest. However, if you do the decline pressing it will help you get a better contraction on the chest along with very little shoulder engagement. In order to simulate the growth, you need to use a rep range that is going to be in between 8 to 12 with a 3-second eccentrics so that the pecs are put under a lot of mechanical tension. Handles less incline cable flyes Flyes are great for building pecks. If you perform them along with cables then you will find the tension highly targeted on the chest region. Owing to this you will be able to produce a lot more hypertrophy. You can start off with a repetition range that is going […]
Apr 05

6 Amazing Low Carbohydrate Vegetables To Try!

by admin in Healthy Living 0 comments tags: carb meal plan, carbohydrate vegetables, essential parts of diet, healthy bacteria, improve immunity, improving eyesights, low carbohydrate vegetables, omega 3 fatty acids, vegetables to try
Fresh vegetables are one of the most essential parts of our diet. They are low in calorie and fats and add to the crucial nutrients that are needed in your body. Having too much carbohydrate is absolutely not necessary by us, which is why you can try these 6 low carb vegetables which will be within you carb controlled meal plan. • Brussels Sprouts – They are antioxidants which have a tiny amount of omega 3 fatty acids in them that makes them anti-inflammatory in nature. They also help us to protect the inner lining of the digestive tract that we have. • Cabbage – As surprising as it might sound cabbages are excellent sources for vitamin C in your body. It helps in immunity as well as helps in collagen formation in our body. This also feeds the healthy bacteria that are present in our body and is needed by us. • Spinach – This is known as the super food because it is literally stuffed with Vitamin K which is known to strengthen our bones. It is also one of the few sources of plant-based iron that we have and even though it might be difficult to consume, […]
Apr 05

Do You Have Gym Anxiety?

by admin in Healthy Living, Mind & Body 0 comments tags: anxiety needs proper attention, avoid rush hours, body image insecurities, driving into anxiety, gym anxiety, health goals, judging gym, social anxiety
Do you feel like everyone in the gym is judging you for not being ripped like them? or do you feel the stare of others driving you into anxiety? Well, it’s normal to get intimidated by other people who are attending the gym, which is why gym anxiety is a very real thing that needs proper attention. What is gym anxiety? Head of Fitness at Fitness First, Michael Cunico, explains that “Gym anxiety is a type of social anxiety marked as a fear of social or performance situations in which a negative evaluation may occur,” The Gym anxiety is also extremely common, it does not discriminate between gender, strength, size, or fitness level. It’s also seen as a major hindrance for many people who are looking for achieving their fitness goals. Why do people have gym anxiety? 1. Being Unsure about what to do in the gym or with the equipment present there. 2. Comparing oneself to the other people present in the gym. 3. Feeling like people are constantly judging you in the gym. 4. Feeling like you don’t belong in the gym because “you’re not ripped enough” or “you don’t visit the gym regularly”. It is normal to […]
Apr 05

Part I: Quick and Easy Ten-Minute Workout

by kevin in Workouts 0 comments
The post-holiday blues are kicking in for many of us, and that means one thing – less food and drinks and more exercise. Gaining a little weight over the holidays is to be expected, but you wanted to make sure it doesn’t become anything more than just a little holiday weight that needs to get worked off. Trying to hit the gym or go for a run in January is never the easiest feat to accomplish, which is why so many people tend to fail at their New Year’s fitness resolutions! For those looking to ease their way back into better shape, this ten-minute workout will serve you well. It’s based on yoga positions that should be easy enough to pull off and won’t leave you feeling too fatigued post-workout, and they should help to de-stress you and make getting back into shape an overall easier experience. The Bridge Pose Position your back so that it sits flat on the ground. Your feet should also be flat, with your knees bent, bringing your heels towards your butt. At this point take a deep breath to fill your lungs, inhaling for 5 seconds before exhaling slowly for 3 – this breathing […]
Apr 05

Part II: The Most Effective Exercises

by kevin in Workouts 0 comments
Anyone looking to get into shape can often be at odds with what type of exercise to try. There’s a fair amount out there to try too, with the likes of aerobic and strength training offering various benefits to your health and fitness levels. Thousands of routines are available based on different forms of exercise, so it can be a bit confusing where to start for those who are new to fitness. Check out the basic and most simple forms of exercise and why they are so good for you – be sure to try a few of these out and see the results for yourself! Squats Squats are a form of strength and conditioning exercise that work wonders at improving strength in many of the muscles found in the lower body. Many different styles of squats exist; all tailored to improve certain muscles or work on certain body parts (thighs butt, lower back, etc.) Your core strength is improved through squats too, not to mention improvements in strength to your bones and ligaments too. Most notably are your quads, glutes and hamstrings, which get a simultaneous workout when squatting. Introducing weights can further increase strengthening of muscles, toning and […]
Apr 05

Part I: Yoga Workouts with a Twist

by kevin in Mind & Body 0 comments
Yoga has been practiced for thousands of years, offering benefits in both the mind and body for all who taken part in one of the many disciplines available. Such longevity in a form of fitness alludes to something that is incredibly beneficial for a person’s health, which it unquestionable is. Aerobic and strength exercise is provided from the physical side of yoga, and overall mental well-being can be improved through the various forms of breathing and meditation that are also part of yoga. All in all, you can expect to be more flexible, toned and mindful when practicing yoga regularly – no wonder it’s so popular! However, sometimes you can get into a rut and get bored with your classes. Maybe you tried a few out and haven’t quite found one to your liking. There are many different schools of yoga, with a lot to offer depending on what you are looking for. This has led to some impressive interpretations of yoga that are a little different from the norm. Check them out and see if any of these take your fancy: Boxing Yoga The core of the body is one of the main areas of the body where you […]
Apr 05

Eating Healthy Doesn’t Have To Be Boring

by kevin in Mind & Body 0 comments
For the most part, how the brain works is more mystery than not. But one thing scientists have learned is that food can directly affect how well it functions. They call it brain health just like a low cholesterol diet is heart health. But the health of the brain plays a major role in fighting off Alzheimer’s, diabetes and heart disease. The trick is finding ways to make that knowledge taste good. Contrary to what most people think, eating foods that are good for you don’t have to taste bad. What we put on our plates can improve our cognition, emotion, memory and moods as well as our physical health. Here, we have provided 2 recipes from The Healthy Mind Cookbook. They both have the key ingredients needed for healthy minds but are flavor-packed and ready for your everyday menu. Pomegranate Mock Mojito Makes 2 servings in about 5 minutes Half-cup freshly squeezed lime juice Half-cup pomegranate juice Two teaspoons honey, optional 24 sprigs spearmint or peppermint 1 cup seltzer water Ice In a large measuring cup, add the honey, lime juice and pomegranate juice and stir. Then add the mint leaves, and crushing along the side of the cup […]
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