Mar 27

5 exercises to tighten and tone your arms for summer

by admin in Workouts 0 comments
Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer. We all have those trouble zones we’re self-conscious about and want to tone up. Perhaps it’s your midsection or your glutes. For many, upper arms top the list, and this is the time of year this insecurity is brought to light. The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses. If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body. My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 […]
Mar 27

How to stay hydrated before, during and after your gym workout

by admin in Workouts 0 comments
Most people know that they need to keep hydrated in order to stay energised. But it can be easy to underestimate how much hydration can affect your workout. It doesn’t help that there are so many contradictory statistics about how much water we’re meant to drink each day, and how frequently. So what are we supposed to believe? We thought it was time to set the record straight. Here’s our definitive guide on how you can stay hydrated before, during and after a workout.   Effects of dehydration on the body You’d be forgiven for believing that only considerable dehydration can have a detrimental effect on exercise; we’re talking headaches, excessive perspiration and general aches. But did you know that a mere 2% reduction in fluids can result in a 10-20% degradation in performance? That means your performance can be sapped even when you don’t feel dehydrated at all. The tell-tale signs of dehydration are thirst and dark-coloured urine. It can also cause digestive issues and constipation, and can even make you feel hungrier, because a dehydrated brain confuses hunger and thirst. When you spot any of these symptoms, your body needs some water.   How much water should I drink […]
Mar 27

Only 4 Resistance Band Exercises To Transform Your Lower Body!

by admin in Workouts 0 comments tags: calves exercise, hamstrings exercise, lowest position, overall leg workout, resistance band exercises, squat position, transform your lower body, workout techniques for quadriceps
Workout techniques for your quadriceps, hamstrings, calves & much more. You can increase the strength of your legs in comfort while sitting in your home way more easily than you may think with the help of simple & hassle free resistance bands! Below stated are the four exercises which involve the use of a resistance band for an overall leg workout. These exercises manage to cover the quadriceps, hamstrings, inner thighs, outer thighs as well as the calves. Start warming up by beginning with your larger muscles first & end with the smaller muscles such as the calves to complete the exercise schedule. Tip: Always remember to breathe out when the tension in the resistance band is at it’s highest, but do so only in a safe position & then progress to a second band or a heavier band to gradually increase the tension. For the Quadriceps – Hold one end of the band in each hand at your shoulder level & proceed to stand on the band both feet, while maintaining a gap of a shoulder between your feet. Gradually lower your body into a squat position, all the while making sure that your knees don’t move in front […]
Mar 27

All That You Need To Know About Clean Eating!

by admin in Healthy Living 0 comments tags: additives and chemicals, bulk amount of diet, canned or processed food, clean eating, consume lean protein, eating complex carbohydrates, fresh organic farms, natural form, nutritional value
Clean eating is the way in which whole foods can be eaten in the most natural form that is possible. So eating processed food which has a high level of chemicals in them and salt and sugar in them. these additives and chemicals are not really good for our health and affect us in various ways. So clean eating should always be practiced, which includes fresh fruits, vegetables and protein source that is eaten in fresh form. take a look at this guide to eating clean. • You should eat all kinds of seasonal as well as locally sourced food items which are plant-based and they should form the bulk amount of your diet. • Make sure you consume lean sources of protein that are from local farms and sources like that. • Try eating complex carbohydrates that are found in the whole grain sources. • You should avoid eating any kind of canned or processed food if possible. White food that contains sugar, salt, flour and all should be avoided at all costs. • Make sure you consume plain water instead of drinking any kind of fruit juice or beverages when you are thirsty. • Try to use the […]
Mar 27

Tips for Lengthening Your Life

by kevin in Mind & Body 0 comments
Most people desire to live long because they have many things that they would like to accomplish before they die. Maybe you want to live long to see your second generation, or maybe you want a long life so that you can see yourself in old age. All these can only be achieved if your body and mind are in perfect health. Ways to ensure that they remain healthy as you endeavor to lengthen life include: Be Active To live long, you need to be active in household chores and take part in exercises. Performing exercises will help strengthen your body muscles while rejuvenating the body. Ensure that you also relax because your body needs to heal and grow, which happens while sleeping. You do not have to hit the gym to exercise; you can carry out simple exercises such as walking, jogging, and swimming. Maintain a Good Social Life They say that a person who lives alone cannot live for long. Having a social life that allows you to meet up with friends will help you relieve stress, and their words can be an encouragement to you. According to studies, people who maintain a good social life tend to […]
Mar 27

Why You Should Be Eating Lentils

by kevin in Healthy Living 0 comments
Lentils have been long-standing staples of healthy diets. Regularly touted as superfoods, these foods offer amazing nutritional value and can be cooked and consumed in many different ways. There are a variety of different lentils and beans, which can help increase the healthiness of your diet. A healthy diet is one of the most important aspects of a healthy lifestyle, and the long-term benefits found in lentils are just as impressive as the short-term ones. Feeling great makes your day that much better, and can make doing other aspects of healthy living, such as exercising, much easier. Have a read and see just why you should be eating more lentils in your diet: Digestion Lentils provide a rich source of both types of fiber – soluble and insoluble. Insoluble fiber can help to promote a health digestive system but encourage regular bowel movements. This means you avoid unwanted digestive problems such as constipation, and it can even help battle against the risks of colon cancer over the long-term. Soluble fibers work in different ways but still highly beneficial. These can help to promote a healthy heart by reducing the chances of developing heart disease and can help to regulate blood […]
Mar 27

Are You Crazy?! Probably Not

by kevin in Mind & Body 0 comments
No, you aren’t crazy. Maybe overwhelmed with life. Maybe stressed out at work. But, no, you probably aren’t really crazy. So, quit with the guilt about stopping and no more guilt about receiving. Take a moment to and remember that you and nature are in sync. Realize now that if you don’t listen to your body now, you are going to lose all your natural reserves and have nothing to run on any more. What Does Your Body Need? Your body needs to be cared for and nurtured. It needs your respect and it needs patience. You won’t get it from the rest of the world, but you can give it what it needs yourself. Some of the most important things you can give your body are: Sleep: Be in bed no later than 10pm every night, even non-school or non-work days. The more sleep you get prior to 10pm, the faster your body can get rejuvenated. Stare: Sometimes, we catch ourselves just staring into space or at a blank wall. Don’t fight the stare. That’s nature’s way of letting your body chill out. Maid: For just a short period of time, maybe two or three months, hire a maid […]
Mar 26

10 bad habits you need to ditch for a better workout routine

by admin in Workouts 0 comments
Whether it’s to lose weight or build muscle, a greater number of people appear to be working out more often nowadays. They’re eager to live a healthy lifestyle and keep their bodies in shape. If you’re hoping to start your own workout routine, you may be thinking that although it’s strenuous, it’s worth a try. However, it’s very easy for people to form and stick with bad habits that can be detrimental both to their health and their routine. Out of all the fitness tips out there for both expert bodybuilders and newcomers, there are some that advise people on how to avoid making working out more harmful than helpful. Below are 10 bad workout habits that, if you happen to do when working out, you need to work on breaking!   1. You don’t give muscle groups equal attention There’s a reason why people say too much of something is bad for you. While it’s okay to put a little more focus on specific muscle groups, don’t neglect the rest of your body’s muscles. Granted, there is no definitive standard as to how much of a certain exercise you need to implement into your workout routine; everybody’s needs or […]
Mar 26

Here’s A Beginner’s Guide To Weight Training For Weight Loss

by admin in Workouts 0 comments
Read on as we share everything you need to know about weight training as a beginner. Lifting weights can help you reach your goals of increasing muscle mass or getting a fitter, toned body. Weight training, commonly referred to as resistance or strength training, strengthens your bones and joints, creates lean, stronger muscles, and can help maintain a healthy metabolism, which means you’ll burn more calories even while you’re at rest. And not only young people can benefit from lifting weights. As we get older, lifting weights can help prevent the loss of muscular strength and mobility and improve our mental health. So, it’s never too late to start lifting weights, even if you’ve never done it before. Furthermore, you don’t even have to be a member of a gym. For many exercises, you can just use your own weight, but you can also obtain good results with free weights, resistance bands, or other home fitness equipment. Continue reading as we share everything you need to know about weight training as a beginner. Simply put, weight training is using weights to exercise your body, most commonly dumbbells, kettlebells, and barbells. As you use heavier weights during exercises, your body is […]
Mar 26

12 tips for healthy eating on a budget

by admin in Healthy Living 0 comments
Is it possible to eat well for less? Our tips for healthy eating on a budget will show you how   It’s never been more important to eat healthily, but eating a variety of fruit, vegetables, and other nutritious foods has become harder for individuals and families in recent years, with food prices surging. We’ve got 12 tips for healthy eating on a budget, to ensure you and your family are eating well every day. According to the US Department of Agriculture(opens in new tab), at least one in 10 US households was food insecure at least some time during 2020, and 5.1m households had very low food security. Experts define food insecurity as being unable to access enough affordable, nutritious food to enable normal growth and development. In this article, we aim to provide support and information on how families and individuals can access nutritious, affordable foods even on a tight budget. From advice on planning meals and shopping lists to tips on making the most of coupons, we have helpful hints to make your money stretch further. We’ve also spoken to Kimberly Snodgrass, registered nutritionist and spokesperson for the Academy of Nutrition and Dietetics(opens in new tab), for […]
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