Apr 03

Know How To Create a Meditation Space In Your Bedroom In 11 Ways

by admin in Healthy Living 0 comments
Meditation helps you spend your “me time” peacefully, and you surely would want to make it more unique. If you have been practicing meditation for some time now, you would have already known how much a good meditation space is effective in the whole process and learn how to create a meditation space in your bedroom. Just think of having a meditating room in your home that helps heal your mind and soul. Exciting right? A space devoted to peace, tranquility, and your emotional well-being. A room that enables you to escape your reality and connect with supreme power. A meditation room will give you precisely what you want -mental peace and serenity. We suggest that everyone should create their own meditation space, which helps their mind and body relax and recharge. Meditation is a vital to purify and quiet the mind, thus rejuvenating the body. Doing meditation will give you a sense of calm, belongingness, peace, and balance that can benefit your emotional well-being and physical health. However, there is no specific rule to meditate in a room. You can meditate wherever you feel like- a garden, balcony, room, etc. The idea here is that if you are planning […]
Apr 03

6 best leg workouts for men to get bigger quads

by admin in Workouts 0 comments
The quadriceps, commonly known as quads, are a large group of four muscles on the front of the thigh. They are responsible for most of the movement in the leg. Hence, they are often targeted by common leg exercises. However, because they are at work pretty much all the time every day, developing them would mean having to isolate them completely in your workouts. By develop, we don’t just mean to get them big and have your tear drop muscles pop, but also strengthen them so you can perform other leg exercises better too.   6 best workouts for quads Some of these variations target not just your quads, but your glutes, hamstrings, calves, and adductors too. Regular practice of these will have your quads looking great within weeks!   Barbell Squat A classic move, the barbell squat is common among gym-goers on leg days. You can do this exercise by holding a barbell on your shoulders behind your neck, or balancing it on them in front. • Start by standing straight with your feet hip-distance apart. Place the barbell on your shoulders and hold it firmly. Step back from the rack and take a breath in. • Make sure […]
Apr 03

Muscle-building in Your Teens: The Ultimate Guide

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Getting ripped or big—or both—aren’t exclusively the goals of fully-grown men. But teens and even younger 20-somethings aren’t yet grown men (sorry), so your training has to be a little different, too. Mostly in good ways, though; younger bodies respond better than older ones—all those raging hormones are good for something! With the right plan, you can and will put on muscle and become stronger or leaner or whatever your goal is, says Ewunike A. Akpan, BOKS (Build Our Kids’ Success) Fitness program developer and an ACE-certified personal trainer and owner of Lotus Fitness in Washington DC. And while of course you want to look good, training has other awesome benefits, including increasing strength, improving sports performance, and even preventing injury, she says. But a lot of teens (like a lot of adults) don’t know where to start, even if they’ve spent a little time around a weight room. “When it comes to programming, we talk about training age, not just chronological age,” says Jim Kielbaso, MS, CSCS, International Youth Fitness Association expert and owner of Detroit-area Total Performance Training Center. “In general, teenagers are beginner lifters simply because they haven’t lifted weights long enough to really get great at […]
Apr 03

6 Most Effective Tricep Exercises

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Batwing arms causing you the blues? Use these tips for toned triceps and say goodbye to fly away arm flaps. Best of all – equipment is optional, so no excuses.   Push-ups This humble exercise may not be the latest craze on the exercise scene. It has been around seemingly always and remains a go-to for good reason – it works. Push-ups are a bodyweight exercise that get results without fancy equipment. You’ll target not only your triceps but also your chest, core and biceps. Push-ups build bone and burn calories, too. Add at least two sets of ten to your routine if you are a beginner. Increase that number as you gain the strength needed to maintain proper form for the duration of the set.   Standing tricep kickbacks You’ll start to feel this one pretty quickly. To begin, hold the weight on your right side and lean slightly forward with knees softly bent. Move your upper arm until it is parallel with your torso and bend your lower arm to bring the weight midline. Straighten your arm fully to extend the weight behind your back in ski pole fashion. Return to start and repeat for the desired number […]
Apr 03

6 Quick Tips to Make the Most of Your Abs Workout

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As long as you have some floor space—okay, and maybe a mat—you have all you need to start working your abs. And that’s important, since training your core, which includes the muscles around your spine, lower back, and hips, as well as your abdominal muscles, plays a huge role in improving your strength and mobility both during your workouts and in everyday life. “Every movement you do—whether it’s walking, getting up, lying down, or whether you are in the gym or carrying your child—whatever it is, there is so much core involvement,” Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, tells SELF. “So having a strong core and a functional core is really important just for quality of life.” Not only will core strength help you perform those movements more easily, but it’ll also help guard against pain in your back, hips, and knees, he says. You don’t need to spend hours at the gym doing exercise after exercise to start seeing results either. In fact that can actually stall your progress (which is good news for anyone hoping to squeeze in a couple of episodes of Schitt’s Creek after the gym but before bed […]
Apr 03

The Best Gym Tips for Beginners

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As the expression goes, hindsight is 20/20. Think back to most major accomplishments in your life and ask yourself, if you knew at the beginning what you knew when you reached your goal – how would that have changed your journey? For most of us, it would have meant a less bumpy road, right? And with that in mind, we present you with Elevate Fitness’s gym tips for beginners. Tip #1: Remember that Rome wasn’t built in a day. It’s going to take time to reach your fitness goals, and more importantly, it’s probably going to take some time before you even start to notice progress. Think about it this way: one workout isn’t going to magically get you into shape just like it wasn’t missing one workout, or spending one lazy day on the couch that got you out of shape in the first place. If you start your journey toward fitness with the expectation that you’ll see big results fast, you’re going to end up disappointed and back on the coach. The best way to avoid this is to be realistic about both your goals and the program you’re going to use to achieve them. Consider sitting down […]
Apr 03

5 Best Fitness Tips for Seniors

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An active lifestyle isn’t just for young people. As you age, it’s just as important to embrace an exercise routine that works for you. Here are some reasons why you should stay active and five tips on how to get started with exercises as an older adult. Why is it important for older adults to exercise? Simply put, exercise can extend your lifespan and improve the quality of your life. It’s vital if your goal is to enjoy a sense of independence and minimize emergency trips to your health care provider. Benefits of exercise for the elderly include the following: Decreased risk of cognitive problems like memory loss Improved mood and reduced stress Improved quality of sleep, which can boost your focus and energy levels during the day Increased mobility and balance, which helps you avoid falls and injury Stronger immune system and decreased risk of conditions like heart disease, osteoporosis and diabetes If knowing the benefits isn’t enough to stir you into action, rely on the following tips for exercise for seniors. Do what you enjoy The best way to ensure you’ll stick to a workout routine is to choose activities you really enjoy. Don’t like the idea of […]
Apr 03

Ideal Weight for Healthy Living

by kevin in Healthy Living 0 comments
How do you know your ideal weight? Is it by the fact that people are always amazed by your body shape? Alternatively, do you take an extra step to learn what it means to be of ideal weight. Some people think that the ideal weight has got everything to do with your shape not knowing that there are many factors that are considered before your ideal weight can be determined. So what is your ideal weight? Ideal weight Your ideal weight is one that you do not need to lose or add to live a healthy and fit life. All you need is to endeavor to maintain it. According to many doctors, they prefer defining it as your healthy weight as losing or gaining of weight has a direct relation with your health. Your ideal weight can be determined by various factors such as diet, exercise, genetics, age, environment and metabolism rate. Body Weight versus Body Mass Index One important thing that you should know is that weight varies according to the stature of different individuals. If you are 5’1 inches tall, you should not compare your weight to someone who is 4’9 inches tall just because you are age […]
Apr 03

Aiming for Weight Loss? Check Out These Easy Yoga Poses to Help You

by kevin in Mind & Body 0 comments
With the fitness centric world that we are living in today, we have a majority of the world just rushing in on diets, trying those intense workouts and then going to their jobs. Unfortunately, this causes a lot of stress since your body is already tired when you leave for work. We aren’t saying that a workout is bad by any means, we certainly encourage doing yoga at the start of your day, and then having a workout after your job. There are some yoga poses which are really beneficial and help a lot in weight loss. Here are some of them: 1. Rocking Boat: Stressing on your abs and back, performing rocking boat is a great way to get your tummy in good shape. To perform it, simply start by sitting with your knees bent, hand on your thighs and feet on the floor. Keeping your torso straight and your head aligned, slowly lean back by around 45 degrees, and raising feet in the manner that your body resembles a wide ‘V’. 2. Chair: For making a chair yoga position, just stand with your toes forward and feet together, keeping your arms at the sides. Next, breathe in and […]
Apr 03

Part II: Yoga Workouts with a Twist

by kevin in Mind & Body 0 comments
What’s not to love about yoga? You get countless physical benefits that can greatly improve your fitness, not to mention the amazing gains towards mental health that are just as beneficial as the physical ones! Not everyone finds a style of yoga that they really enjoy, but that doesn’t mean you should give up. For those seeking something a little different and more out-there from their yoga, why not try your hand at some of these styles? Yoga Dating Yes, yoga dating is in fact, a thing! It’s pretty much like you would imagine it to be – speed dating meets yoga. So rather than go out to a crowded bar or noisy club why not take a different approach to finding love and keep in shape at the same time? It’s all rather light-hearted of course; the yoga moves are based on using two people, with you rotating with various partners to try them out. You perform different stretches, lifts and attempts at balancing using two people, which can be a lot of fun – especially if your partner is rather cute! You could even gain a fair amount of confidence from this too, which is an added bonus! […]
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