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Knowing what you’re doing is just the start. Here’s how you can achieve success by following through on your goals. GETTING A PLAN is one thing. Following that plan through to its end is a completely different task. We’ve all had that workout plan, nutrition advice, or cardio routine that we hoped would get us on track with the version of ourselves we want to become. Finding a plan isn’t the part people have trouble with: It’s the follow-through, sticking with the program every day. I get it! Most people start new programs with the best of intentions, but then life gets in the way. Late hours for a work project, a sick child, feeling overwhelmed, or any number of monkey wrenches can derail the program, and sometimes you never get back on track. This is the pain point that keeps many people from making the changes they initially set out to accomplish. Luckily, that is all in the past. Here are the top tricks and hacks I suggest to my clients to help them go from well intentioned to well equipped! 1. Choose Small Goals, or Mile Markers, to Achieve Along the Way We all have goals […]
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It is important to understand what overexertion is Gym workout has become a popular trend, especially among youngsters. However, the knowledge around gym workouts is mostly around building muscles and losing weight. What actually is required is a concrete knowledge on when to stop going to the gym. In view of the growing cases of collapsing during workouts, it is vital to understand when your body signals you to stop hitting the gym. Understanding overexertion Overexertion is when you push yourself too hard physically to do something. It is one of the most common causes of accidental injuries in gyms. As per WebMD, overexertion causes inflammation leading to pain and discomfort and if not taken care of at an early stage it may lead to permanent tearing of muscles, tendons and ligaments. In the gym, overexertion is usually due to lifting heavy weights inappropriately, or lifting too much weight, or unusually high physical activity in a short time, or due to incorrect posture and technique. When should you take a break from workout? As per Dr Manthan Mehta, Program Head (Hypertension and CV), Fitterfly, the following are the indications one should stop the workout: Stop working out if […]
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Love to lift weights but scared of injuries? Well, follow these 6 tips and avoid any kind of injury while you do barbell workouts. If you are someone who loves to hit the gym everyday and do deadlifts, make you take necessary precautions to avoid injury. Barbell workouts can get scary if not done with the right technique. Your goal might be to build muscles and get a toned body but you might end up with a torn body. So, here are 6 tips you must follow to avoid getting injured during a barbell workout. Going to the gym for a day, getting hurt and then missing out on several days of workout makes no sense. Also, the pain you will be in is no party, so why not be careful and do things the right way to avoid getting injured. Apart from getting injured while working out, people also get injured because of wrong handling of the equipment. There have been a lot of cases where one has dropped the barbell on their foot or worse hit someone with it because of not being careful with it. For these kinds of accidents, all you can do is be very […]
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The holidays are a wonderful time to reflect, but once the ball drops, it’s a cue to look forward and map out your goals for the upcoming year. For many, that invariably includes a vow to be more physically active. And why not? Regular exercise is shown to strengthen muscles and bones, boost mood, reduce disease risk, and increase longevity. It can also help you keep your weight in check, if that’s on your list of resolutions. Yet, the best intentions don’t always lead to unwavering self-discipline and habits that stick. If this sounds familiar, consider whether wellness pledges of years past have lacked clarity. “The problem is often a goal we think we should set, versus one that’s actually important to us,” says Allison Grupski, Ph.D., a clinical psychologist and vice president of behavior change strategies and coaching at Weight Watchers. “Or, it’s that we haven’t gotten a clear idea of what [a goal] will look like when we reach it.” If you’re dedicated to making your goals come to fruition this year, use these research-backed tips to inject new momentum into your intentions, and transform your get-healthy resolve into a reality. 1. Identify the “Why” If a […]
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One of the finest methods to better understand yourself and become the best version of yourself is through meditation. While meditating, you watch your thoughts without trying to fight them or make them go away. Focused concentration, a peaceful mind, clarity of feelings and thoughts, relaxation, rejuvenation, improved inner strength, and the capacity to maintain emotional equilibrium even in stressful conditions are just a few of the many advantages of this age-old practice. Studies have also indicated that meditation can help people with diseases like PTSD, fibromyalgia, and irritable bowel syndrome as well as depression and anxiety disorders. Even though there are several advantages to this practice, you can frequently find it to be challenging and tiresome, especially if you’re just starting out. Problems with ideas and restlessness are the main causes. It is crucial to realise that even the most seasoned yoga practitioners have these typical problems. You need a little bit of direction to maintain consistency and incorporate meditation into your everyday practice. Tips to Get Started with Your Meditation Practice: The profound technique of meditation involves ceasing all activity and letting go of all effort in order to unwind in one’s actual essence, which is serenity, […]
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Include these yoga poses in your lifestyle to get rid of frequent neck pain. Neck pain can be extremely painful and uncomfortable, and can be caused due to various reasons. A few common factors that cause neck pain include repetitive forward movement patterns, poor posture, or not moving your head in other directions. Don’t be surprised if your neck pain extends to other parts of your body. Your neck pain may most commonly convert into shoulder pain or headache. Neck pain can even lead to injuries. Yoga should be a part of everyone’s healthy lifestyle. If not so, it can definitely be a solution to your neck pain. According to PubMed, yoga has the potential to provide pain relief and functional improvements for people who practice it regularly. Yoga can help release any tension you’re holding in your body. Here are the 5 yoga poses you should try for neck pain. 1. Extended Triangle Pose This is a classic standing posture that may not require a yoga mat. It may help alleviate backache, sciatica, and neck pain. It helps relax your spine, hips, and groin while strengthening your shoulders, chest, and legs. It may also help manage stress […]
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Everybody knows that exercise is good for the body and mind. A recent study led by DR Hideaki Soya from the Japan University of Tsukuba showed that physical fitness dramatically increases people mental fitness and brain productivity in older men. Overcrowded schedule, digital media distractions, and everyday life can get in the way of taking care of your body and subsequently mind. There is a strong bond between the active mind and body. You won’t get the whole benefits package developing just one side. For absolute best mind and body fitness, you should follow these complementary tips. Top tips for keeping your mind and body fit Physical activity will increase your mental abilities, and additional mind exercises can sharpen the awaken brain. You will have more energy and perform better in personal and business life, but a healthier and fitter body and soul will shield you from many diseases of modern society like diabetes, obesity, and depression. Memory enhancement will lower the risk or slow down degenerative disease like Alzheimer. To get you into great mind and body shape, we gathered some easy to follow tips. 1. Get enough sleep Create a sleeping routine and stick to it. […]
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A good workout session also consists of good preparation to make the most out of it. Working out is not only about hitting the gym and lifting weights. A good session also consists of good preparation to make the most out of it. Here are some common pre-workout mistakes to avoid: Lifting on an empty stomach: Lifting or working out on an empty stomach with the goal of burning more calories will yield the opposite effect. While your body is running low on fuel, it turns out that the largest source of energy readily available for loss is unfortunately not fat, but muscle. Eating a heavy meal: Eating a heavy meal too close to a workout can make you feel nauseous and sluggish. This impact is because your body hasn’t had enough time to digest the food properly. Therefore, it is best to have a light snack a while before the workout. Not stretching or warming up: Warming up is as important as any exercise in your workout routine. It increases blood flow to your muscles, raises body temperature, and most importantly, it reduces the risk of injury to your body.
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Nowadays, everyone wants to keep themselves active and fit because of their healthy fitness needs. Moreover, it is essential to fulfilling fitness needs and having any physical activity daily. Without having any physical activity or daily routine. A lot of people want to start or continue their fitness routine but come up with motivation issues and have zero or low motivation to continue their workouts. Additionally, it is quite difficult for you to initiate a fitness workout without the guidance of any such person who motivates you. To boost motivation levels, you must come up with some innovative ideas and fitness people guidance because motivation enables you to perform fitness workouts with consistency and effort. How to Perform Gym Workouts with Motivation? To fulfill fitness needs daily, there is a need to maintain ourselves accordingly. You must follow some of the following tips to stay motivated at a fitness gym: Set Fitness Goals: Without a goal or objective, you will not fulfill your fitness outcomes. Before starting a fitness workout, you must come up with some basic points and strategies to start a fitness workout. Try to set or design realistic and successful goals which guide you to […]
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Back muscles often don’t receive the kind of attention we dedicate to building bigger guns and a six pack. The reason is obvious: Out of sight, out of mind. But just because we don’t see our back muscles in the mirror every day doesn’t mean that they’re not important. In fact, fitness experts would argue that your back builds the base for your physique. By performing exercises that focus on your back, you not only train your whole body, you also defeat the evils of a sedentary lifestyle. We spoke to Pranay Jain, CEO and Founder of BodyFirst, to find out more about the importance of training your back, and how you can do so. Q. What is the anatomy of the muscles that make up the back? Pranay Jain: The back comprises the spine and two compartments of back muscles, which are further divided into two groups – extrinsic and intrinsic back muscles. The extrinsic back muscles have two layers. The superficial layer includes the trapezius, levator scapulae, latissimus dorsi, and rhomboid muscles whereas the intermediate layer includes the serratus posterior muscles. The intrinsic muscles are divided into superficial, deep, and deepest layers. Understanding the anatomy and function […]
