Jan 10

Experts Share 3 Simple Habits to Stay Healthy This Holiday Season

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The holiday season is a time of exciting activities, family get-togethers and a time away from the normal work and school routine. As a result, your family, like many others, may feel like your usual routines are lost in the holiday hustle. Possible disruptions that can affect well-being and cause household stress include irregular meals, more snacking and screen time and later bedtimes. The good news is, integrating simple, healthy household habits over the holidays can help your family maintain healthy eating, sleep and activity behaviours to feel your best during this busy holiday season. As registered dietitians and family health researchers, we have conducted studies on family health and learned a number of effective strategies that can help your family create healthy habits. Here are our three top tips to help your family maintain healthy eating, physical activity and sleep habits while still enjoying everything this special season has to offer.   1. Make meals a family affair Hectic schedules during the holidays can make it feel almost impossible to find time to cook and sit down for a family meal. However, during the holiday season, when there are many chances to snack on cookies and candies, making time […]
Jan 09

16 winter exercise ideas to start 2026 the right way

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Key Takeaways You can perform many of the same exercises in the winter as other times of year, but some activities may need to be modified slightly. The winter months can make exercise more challenging, but exercise is equally important for your overall health in the winter as at any other time of year. If you live somewhere with freezing temperatures, you can try exercises like ice skating, cross-country skiing, or even sledding. No matter where you live, you can also try indoor activities like dancing, resistance training, and yoga.   Finding the motivation to exercise regularly during the winter months can be a challenge. Once the cold weather hits, the sun sets early, and the temperatures drop, it’s only natural to want to hibernate at home under the blankets and with a warm drink. Regular exercise still plays an essential role in your overall well-being and health year-round, no matter what the weather is like outside. The good news? You can still perform most of your favorite types of exercise during the winter months with some modification. Your options for outdoor activities depend on where you live. Snowshoeing in Miami probably isn’t happening, but if you’re in Minnesota, you […]
Jan 08

7 Warming Foods That Will Also Help You Lose Weight This Winter

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During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods can be an effective strategy for weight management. Weight loss while staying warm is a common goal for many during the winter season. While it might seem impossible to achieve both simultaneously, certain foods can help you do so. Thermogenic foods are those that can help increase your metabolism and generate heat in the body after consumption. They raise the body’s temperature through a process called thermogenesis, which involves burning calories to digest and metabolise these foods. During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods not only helps maintain body temperature in winter but can also be an effective strategy for weight management.   Best thermogenic foods for winter 1. Chili peppers Chilli peppers contain capsaicin, the compound responsible for their heat, which triggers several physiological fat-burning responses. Capsaicin stimulates the sympathetic nervous system, increasing body temperature and fat burning. Chilli peppers can significantly raise your metabolic rate and bring warmth during cold weather.   2. […]
Jan 07

Perfect 5 exercises to build a chiseled body at home

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Calisthenics workouts require minimal equipment while delivering maximum results for strength and muscle definition Building an impressive physique does not require expensive gym memberships or complex equipment. Calisthenics, a training method that uses body weight and gravity for resistance, offers a straightforward path to developing strength, burning fat and achieving the toned body many people desire. This ancient form of exercise has evolved from its Greek origins into a modern fitness approach embraced by athletes and everyday fitness enthusiasts worldwide. The accessibility of calisthenics makes it particularly appealing, as anyone can perform these exercises at home, in a park or virtually anywhere with minimal equipment.   Why bodyweight training works Calisthenics exercises engage multiple muscle groups simultaneously, promoting better coordination and balance while building functional strength. Unlike isolation exercises that target single muscles, bodyweight movements mirror natural human movement patterns, reducing injury risk and improving overall athletic performance. The compound nature of these exercises means burning more calories during workouts while building lean muscle mass. This combination creates the foundation for transforming body composition and achieving visible definition. Additionally, the emphasis on controlled movements enhances flexibility and joint mobility, supporting long-term fitness sustainability.   1. Push-ups for upper body power […]
Jan 06

Why your favorite workout might be wasting your time

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Fitness experts reveal 7 popular exercises that don’t burn as many calories as you think, plus better alternatives That relaxing yoga session or scenic walk might feel productive, but fitness experts have news that could change how you approach exercise. Some of the most popular workouts deliver far fewer calories burned than most people realize, potentially stalling progress toward weight loss and fitness goals. Understanding the actual calorie expenditure of different activities allows you to make strategic decisions about how to spend your precious workout time. While every form of movement offers health benefits, knowing which exercises provide the biggest metabolic bang can help you design a more effective fitness routine. Physical therapy professionals emphasize that intensity, pace and muscle recruitment dramatically impact how many calories your body burns during exercise. The difference between a low-intensity and high-intensity workout can mean hundreds of extra calories torched in the same amount of time.   1. Yoga brings zen but minimal burn Traditional yoga classes enhance flexibility, balance and mindfulness through deliberate poses and breathing techniques. However, the slow-paced movements typical of most yoga styles burn only 180 to 250 calories per hour, according to physical therapy experts. The focus remains on […]
Jan 05

5 Yoga Poses for a Calm and Peaceful Mind

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In today’s fast-paced world, where stress and anxiety often take the forefront, it’s crucial to find effective ways to maintain mental well-being. Yoga, with its rich history and mindfulness practices, has become an invaluable tool for calming the mind and achieving inner peace. By incorporating specific yoga poses into your daily routine, you can not only reduce stress but also improve focus and emotional stability. Here are five yoga poses that can help you cultivate a calm and peaceful mind.   1. Child’s Pose (Balasana) Child’s Pose is a gentle, restorative yoga posture that encourages deep relaxation and reduces stress. This pose is ideal for unwinding after a long day or before bed, as it helps release tension in the body and calms the nervous system.   How to Practice Child’s Pose: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Slowly lower your hips back towards your heels, reaching your arms forward on the mat. Let your forehead touch the ground, and relax your chest towards the floor. Breathe deeply and hold the pose for 1-3 minutes, allowing your body to relax with each exhale.   The forward fold […]
Jan 04

How To Lose Fat With Strength Training

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Strength training can help you lose fat by boosting your metabolism and building muscle. Cardio complements this by burning calories.   Fat Loss vs. Weight Loss Weight loss and fat loss are related, but the two are not necessarily interchangeable. Your body weight consists of body fat and lean mass, which includes your bones, muscles, and organs. Fat loss is a subset of weight loss. Weight loss can involve losing body fat, water weight, and some muscle mass but with the goal of maintaining lean mass. That’s why you may find if you build muscle but lose fat, your body weight may not always decrease. However, one of the advantages of increasing muscle is weight management. The more muscle you have, the easier it is for your body to burn calories.   What Types of Strength Training Help With Weight Loss? Two types of strength training can contribute to weight loss: pure strength training and metabolic resistance training (MRT), also known as HIIT.   Pure Strength Training True to the way it sounds, this part of the program is explicitly designed to build or maintain muscle mass. Building and maintaining muscle is essential as people age because muscle loss happens […]
Jan 03

7 morning habits of people who live a happier life than 95% of the population

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Have you ever noticed how some people just seem to radiate contentment? They walk into a room and bring this quiet energy that makes everyone feel a bit lighter. I used to wonder what their secret was, until I realized it wasn’t one big secret at all. It was a collection of small, deliberate choices they made every single morning. After years of observing these naturally happy folks (and yes, doing my fair share of trial and error), I’ve discovered that the happiest people share remarkably similar morning routines. These aren’t complicated rituals or expensive habits. They’re simple practices that anyone can adopt. The difference? Consistency. While most of us hit snooze three times and stumble toward the coffee maker, these people have already set the tone for a day that feeds their soul rather than drains it.   1. They wake up at the same time every day (yes, even on weekends) I know, I know. Sleeping in on Saturday feels like a divine right. But here’s what I learned the hard way: your body doesn’t understand weekends. It craves rhythm. The happiest people I know treat their wake-up time like a sacred appointment. Not because they’re rigid control […]
Jan 02

Hot Water With Honey & Lemon: Real Benefits vs. Hype

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Morning searches for hot water with honey and lemon spike 40% during cold season (Google Trends data), yet most users misunderstand its actual role. Many believe it’s a medical treatment for detox or immunity—studies show it’s neither. The truth: it’s primarily a pleasant way to increase hydration while replacing sugary drinks. This matters if you struggle to drink plain water daily, but won’t impact health meaningfully if you already hydrate well. For those with acid reflux or dental issues, the acidity may outweigh minor benefits.   Why This Drink Became Popular (And Where Beliefs Go Wrong) Hot water with honey and lemon gained traction as a “natural remedy” in wellness circles. But unlike pharmaceuticals, it lacks clinical proof for curing diseases. Medical News Today confirms vitamin C from lemon may slightly shorten cold duration only if taken daily before symptoms start—not as a treatment once sick. Honey’s soothing effect on sore throats (per NHS guidelines) is real, but it’s the warmth and hydration doing the work, not magic properties.   What Actually Works (And When It Doesn’t) Let’s separate observable effects from hype: Hydration boost: Warm water feels more soothing than cold, helping some hit daily water goals. This only […]
Jan 01

6 exercises that help muscles hold strength longer

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Why Muscles Matter As We Age Around age 50, most people shed nearly 2 percent of muscle each year without training. Strength exercises send growth signals to muscle fibres, counteracting this drift. Just two to three sessions weekly halt decline, sometimes reversing it. This isn’t cosmetic—it’s functional survival for stairs, groceries, grandkids.   Chair Squats: The Foundational Move Sit in a sturdy chair, feet hip-width apart. Stand up without using your hands, pause briefly, then sit back slowly. Do 8 to 12 reps for three sets. Your thighs (quadriceps) and glutes activate heavily. Progress by holding light weights or doing the movement faster. Safe, trackable, works everywhere.   Wall Push-Ups: Upper Body Starts Here Stand arm-length from a wall, palms flat at chest height. Lean in, elbows bending, chest nearing wall, then push back. Ten to 15 reps, three sets. Builds chest, shoulders, arms. Too hard? Use a table edge instead. Too easy? Move farther from wall. Adjusts to anyone’s strength level honestly.   Resistance Band Rows: Back and Arm Endurance Loop a band around a sturdy post or door. Stand facing it, grab both ends, feet shoulder-width apart. Pull elbows back, squeezing shoulder blades together, release. Twelve reps, three […]
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