Aug 22

Quick Fixes for Sore Muscles

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Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness after a workout can range from barely noticeable to extremely painful.   Why Do Our Muscles Get Sore in the First Place? Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine (ACSM). When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, says Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab. Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent says. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, […]
Aug 21

7 habits that shape a stronger, healthier personality

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From routine to radiance, try building resilience and strength one habit at a time Ever wondered what happens if the secret to a vibrant, resilient, and inspiring personality lay not in your DNA, but in your everyday habits? Don’t worry it isn’t something just to speak and it’s not going to happen. Remember, the small choices which you make daily hold a powerful impact to show you what you exactly are, boosts your energy and defines your presence in the world. Habit building has always been a difficult task and that too if it is a positive one. Habits are the invisible architecture of our lives and if followed in a proper way they sculpt the very person you become. So, are you ready to cultivate a stronger, healthier and more magnetic personality? Try these seven habits that can help you shape a stronger, healthier personality.   Be proactive: Own your attitude and actions Being proactive is not just a habit, it means taking responsibility for your mindset and choices. Procrastination is an easy task, however taking things on priority basis and working proactive requires habit building. Strong personalities don’t wait for life to happen; they steer the course on […]
Aug 20

​7 foods that weaken the bones​

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Bones are like the backstage crew of the body –hardly noticed, yet running the whole show. They keep everything upright, protect delicate organs, and even store minerals for emergencies. But here’s the twist: while they’re built to last, they’re also quietly affected by what’s on the plate every day. And sometimes, without even realising it, the food choices made out of habit, convenience, or sheer craving might be slowly chipping away at bone strength. It’s not one slice of pizza or a single glass of soda that does the damage – it’s the slow, steady wear-and-tear over months and years. Let’s talk about the everyday culprits.   Salt Salt makes food taste alive. Fries without it feel unfinished, popcorn tastes flat, and soups lack soul. But here’s the problem: too much sodium pushes calcium out of the body through urine. The body then replaces what’s lost by borrowing from the bones, and over time, that’s a recipe for thinning them out. Salt doesn’t just come from the shaker – it hides in bread, instant noodles, chips, pickles, and even “healthy” snacks. Swapping heavy-handed seasoning for herbs, spices, lemon juice, or lightly salted roasted nuts keeps flavour without the constant calcium […]
Aug 19

The 8 Best Exercises Personal Trainers Recommend for Every Workout

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Get more out of your workouts with these calorie-burning, expert-recommended exercises. If you’re a beginner or have very limited time to work out at the gym, picking the right exercises can be tough, especially given the endless number of options and variations. To help you build strength and endurance as fast as possible, I talked to certified personal trainers, coaches and specialists to find the best exercises you can add to your workout regimen, all of which can be adjusted to match your current fitness level.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves,” says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates the upper and lower body simultaneously, allowing […]
Aug 18

Brain health: 10-minute habits that are perfect brain exercises

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Why 10-minute daily habits matter for brain health In our fast-paced lives, we often overlook mental fitness. But just 10 minutes a day can make a huge difference. Simple habits like reading, moving, or journaling can boost memory, enhance focus, and protect your brain from premature aging. These daily micro-practices don’t require fancy tools, just intention and consistency. Over time, they improve neuroplasticity, reduce stress, and help your brain stay sharp and agile.   Mindful breathing or meditation Spending just 10 minutes focusing on your breath can significantly reduce stress and improve cognitive clarity. Mindful breathing calms the nervous system, lowers cortisol levels, and enhances concentration. Whether it’s traditional meditation or a few minutes of silent reflection, this habit helps improve brain structure over time, especially the hippocampus, responsible for memory. Practicing this every day clears mental clutter and helps the brain perform better under pressure.   Reading a page or article daily Reading just one article, short story, or book page daily can keep your brain stimulated. It enhances vocabulary, improves comprehension, and strengthens the neural connections related to critical thinking. Non-fiction sharpens factual retention, while fiction boosts empathy and imagination. Even short reading bursts act as cognitive workouts, […]
Aug 17

Food science is shaping the future of everyday nutrition

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This article is authored by Swarn Singh, director, R&D, Kellanova South Asia. The way we think about nutrition is undergoing a quiet but profound revolution. It’s no longer only about counting calories or following simplistic few dietary rules. Today, the conversation is far more complex—and far more urgent. It’s about closing nutritional gaps, strengthening immunity, reducing the risk of diseases, and doing all of this without compromising on taste, convenience, or cultural relevance. At the core of this transformation lies food science—not the fleeting, fad-driven kind, but steady, evidence-based innovation that is subtly reshaping what ends up giving taste and nutrition on our plates every day. Take fortification, for instance. Once considered a mass-scale intervention for public health, it is now evolving into more precise, targeted solutions. Advances in nutrient delivery systems are ensuring that micronutrients survive the rigours of storage and cooking, reaching the consumer in the form and amount intended. In a country where hidden hunger—the deficiency of essential nutrients despite sufficient calorie intake remains a serious concern, such quiet progress can make a tangible difference. Fortified staples like flour, rice, and salt are offering better nutrition without asking people to change their traditional diets or cooking habits. […]
Aug 16

Are You Lifting Wrong? Why Heavy Weights May Not Be the Only Key to Bigger Muscles

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There are other ways to add size to your frame than just adding more iron to the bar. You’ve heard this before, because it’s said out loud in many a gym: “If you want to get big, you’ve gotta lift heavy.” On face value, it sounds legit. You look around the gym and see that the lifters who lift heavy are big. So, it’s easy to think more plates equal more gains. But here’s the truth… You don’t need to lift like a powerlifter to look like a superhero. The idea that only heavy weights build muscle is a persistent myth surrounding strength training. While going heavy has its place in the hypertrophy toolbox, it’s not the only tool—or even the most important one. Here, with the help of Andrew Coates, a personal trainer with over 25,000 hours on the gym floor, and Greg Nuckols, three-time world champion powerlifter and the head dude at Stronger By Science, we’ll break down where this myth originated, why it persists, and what triggers muscle growth.   Lifting Heavy Alone Won’t Maximize Muscle Growth This myth originated in the weight rooms of the golden age of bodybuilding, when Arnold, Franco, and Lou Ferrigno were […]
Aug 15

People who succeed in everything they pursue usually practice these 5 daily habits, according to psychology

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Sarah runs three companies, speaks four languages, and just qualified for the Boston Marathon at 45. When I asked her secret, she laughed: “I disappoint people every single day before 9 AM.” That cryptic response revealed something I’ve noticed about serial achievers—they don’t do what you’d expect. While everyone else is optimizing morning routines and drinking bulletproof coffee, truly successful people have developed habits that seem almost antisocial, even selfish. But these practices are precisely what enable them to succeed where others merely survive. Psychological research on high achievers reveals that success isn’t about working harder—it’s about working differently. The habits that separate serial winners from everyone else aren’t sexy or Instagram-worthy. They’re almost boringly consistent.   1) They say no to good opportunities every morning Sarah starts each day by reviewing her inbox and declining 90% of what’s there. Speaking engagements, coffee meetings, collaboration requests—all rejected before her first cup of coffee. She calls it “disappointing people before breakfast.” This isn’t rudeness—it’s mathematics. Serial achievers understand that attention residue from task-switching destroys deep work. Every “quick coffee” or “brief call” doesn’t just take 30 minutes; it fragments an entire day’s focus. They’ve learned what most people never grasp: success […]
Aug 14

Nutritionist Shares Tips To Lower Cholesterol When Statins Don’t Work

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Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. High cholesterol is a common issue these days, and many people don’t even realise they have it. Nutritionist Anjali Mukerjee, in her latest Instagram video, sheds light on why cholesterol sometimes stays stubbornly high despite taking statins. Cholesterol is a waxy substance found in your blood that your body needs to function properly. Having too much of the “bad” cholesterol (LDL) causes it to build up in your arteries like gunk in a pipe. Over time, this buildup can lead to serious heart problems such as heart attacks and strokes. The tricky part is that high cholesterol usually doesn’t show any symptoms, so many discover it only through a blood test. Common factors that contribute to high cholesterol include eating too many fried or fatty foods, being overweight, not getting enough exercise, or having a family history of heart disease. Statins are medications that help lower LDL cholesterol by blocking an enzyme called HMG-CoA reductase in the liver, which is responsible for producing […]
Aug 13

Sprint Interval Training: 10-minute fat-burning workout that beats HIIT

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A 2025 study published in the Run Repeat suggests that sprint interval training can help you burn 40% more fat than traditional HIIT, and in 60% less time.   Obesity and weight loss are two oxymoronic words we hear every day, almost like they shouldn’t belong in the same sentence. For those struggling to lose weight but pressed for time to exercise, Sprint Interval Training (SIT) offers a fresh, intense, and surprisingly effective challenge. Here’s everything you need to know.   What is sprint interval training? A sprint is a short, all-out run where you push yourself as fast and hard as you can, usually lasting between 20 and 30 seconds. It’s not about pacing yourself but giving everything in a burst of speed. To lose fat faster, sprint hard for 20-30 seconds, lungs burning, feet pounding, then slow to a walk to catch your breath. Repeat a few times. It requires no equipment.   Who is this for? Anyone who’s ever stood panting by the roadside, heart pounding, legs trembling after a desperate sprint to catch a bus. If you have 10 minutes and want to lose fat efficiently, this is for you. But here’s a warning: it’s tough […]
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