Jan 26

How To Do Dumbbell Skull Crushers, The Ultimate Triceps Burner

by admin in Workouts 0 comments
When you think about arm workouts, you might imagine bicep curls or bench presses, but if you want to specifically target your triceps (the back of the upper arm) there’s one move, in particular, you’ll definitely want to remember: skull crushers. This simple exercise requires only one dumbbell, and it’s as effective as it is quick—plus you can adjust the weight of the dumbbell to suit any skill level. Here’s how to do it, as demonstrated by personal trainer and holistic nutritionist BB Arrington, CPT, who tells mbg skull crushers are an excellent strengthening move that will make pulling and extending movements easier.   How to do skull crushers: Lie on your back with feet planted on the floor. With dumbbells in hand, extend your arms to the ceiling. Bending from the elbow, lower the weight to your forehead. Extend the arm back to the ceiling to complete the rep. (Note: Upper arm should remain perpendicular to the floor the entire time.) That’s one rep. Complete 8 to 12 reps.   Form tips With skull crushers, your upper arms should remain perpendicular to the floor the entire time for proper form and to prevent shoulder injuries. Hold them still and […]
Jan 26

4 Ways Meditation Changes the Brain

by admin in Mind & Body 0 comments
Meditation is a powerful tool that comes with a number of health benefits. It’s the practice of thinking deeply or focusing one’s mind for a period of time with the goal of obtaining feelings of relaxation and inner peace. While meditation is an ancient practice that has been around for centuries, scientists are just beginning to study its effects on the human body. One realm of research concentrates on how meditation impacts the brain. Studies show that meditation has a variety of neurological benefits, from changes in brain volume to decreasing activity in parts of the brain involved with stress. Below are four ways that meditation has been shown to change the brain:   1. Meditation Changes Structures in the Brain Some studies suggest practicing mindfulness meditation can actually change the structures of the brain. A study published in the journal Psychiatry Research that was conducted by a team of researchers at Harvard University used brain scans to determine that eight weeks of a mindfulness training program called Mindfulness-Based Stress Reduction (MBSR) increased the cortical thickness in the hippocampus, the part of the brain that controls learning and memory and plays an important role in emotion regulation. While scientists are still […]
Jan 26

How To Speed Up Metabolism

by admin in Healthy Living 0 comments
Our metabolisms get blamed for a lot. “Metabolism” is a word that is bandied about in our frustrated conversations with girlfriends. Our inability to mainline chocolate without putting on weight? Metabolism. Those seven pounds that just won’t budge? Metabolism. Our general fatigue? Metabolism. But do you know what your metabolism is and what it even does? According to the NHS website, “metabolism describes all the chemical processes that go on continuously inside the body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.” Our bodies need energy to carry out all those metabolic processes, and it’s our basal metabolic rate (BMR) that is the number of calories our body uses to just keep us alive. The site also says that “a slow metabolism is more accurately described as a low BMR.”1 While we probably need to shift the focus from wanting to speed up our metabolism to increasing our BMR if we want to be totally accurate, at the end of the day, we all just want to know how to lose any excess weight, right? Keep scrolling for easy-to-follow tips on how to boost your metabolism.   Eat a Metabolism-Boosting Breakfast […]
Jan 26

How To Fit Exercise Into a Busy Schedule

by admin in Healthy Living, Workouts 0 comments
According to the CDC, only 53.3% of Americans get the recommended amount of aerobic physical activity. Why doesn’t the other 46.7% workout “even a little?” The answer is, overwhelmingly, not having enough time. While we can’t add more hours to the day we can teach you and your team how to fit exercise into a busy schedule so that you’re all healthier, more relaxed, and happier. Here are plenty of actionable tips you’ll want to share with your high-stress employees to manage them better and make sure they’re incorporating exercise into daily life even as projects pile up.   Why exercise reduces stress for a better work-life Even just five minutes of aerobic exercise can provide anti-anxiety benefits — something most people don’t realize when they think about how to fit exercise into a busy schedule. But how does exercise reduce stress? Most of those benefits are a result of increased oxygen to brain tissue and muscles, as well as the release of natural endorphins, which boosts moods, health, and productivity. Exercise can also reduce stress by strengthening immunity and relieving both physical and emotional tension. Anecdotal benefits of exercising include improved self-esteem, better sleep, higher metabolism, and more energy […]
Jan 26

10 Fitness Tips & Tricks From the Pros

by admin in Workouts 0 comments
1. Remove “weight loss” as an actual goal! Chris McGrath said that while this tip may seem crazy, “weight loss is too abstract and subjective to be stated as a legitimate goal.” Weight loss is an outcome that cannot happen without action, so your goals need to include specific actions that will lead to weight loss. Jonathan Ross also said that goals should be small and attainable. This will save willpower because rather than focusing on the negative — fighting the urge to say “no” to certain foods and behaviors — accomplishing smaller, tangible goals will “build confidence, which builds hope, which builds consistency.” 2. Train like the celebrities and use a process called Internal Overload Tanya Becker’s gym regularly hosts celebrities like Kelly Ripa. What does her gym provide that keeps these celebrities looking good and coming back? “At Physique 57, we do a combination of strength training, cardio and stretching using a process we call Internal Overload,” Becker said. “We work all your major muscles [in these full body workouts under an hour] to the point of fatigue and then stretch them for relief.” The result of this work is a “lean, supple, toned body.” Internal Overload also […]
Jan 26

What Tools Are You Bringing To The Fountain Of Life?

by kevin in Mind & Body 0 comments
Life is all about being happy right? We want to feel loved and give love. Then all else falls in to place, right? Well then the things like looking good in that new pair of skinny jeans or getting that promotion at work. Or maybe what makes us happy is starting a family, having enough money to live comfortable in a big home. The point is, our life should be filled with happiness. And yet, we often are afflicted with health problems that can dampen that happiness. We are often overwhelmed, stressed, tired and upset with our busy lives. We become imprisoned inside our busy life and that happiness dies. Life Is A Daily Struggle Or it can be a daily struggle. Your entire life can be nothing more than one struggle after another. You may have financial struggles, job struggles, family struggles and then your own personal struggles. You have aches & pains, you feel bloated, fat and simply overwhelmed. That is imprisonment with life and it isn’t healthy. Most times we can chalk our poor physical health to our poor mental health. What we have to realize in life is that we cannot do everything by ourselves. We […]
Jan 25

Trending workouts that will get you moving in 2023

by admin in Workouts 0 comments
Get healthier in the new year with fun exercise formats, nifty home gadgets and easy-to-implement wellness habits.   The pandemic has resulted in several worrying health trends, particularly in terms of weight gain and sedentary lifestyle habits. According to Herbalife Nutrition’s Asia Pacific Personal Habits Survey, many respondents reported putting on excess weight. About half of these individuals gained 3kg to 5kg, while a fifth added 6kg to 10kg. The main culprit was not exercising or being less active, as reported by 61 per cent of those who gained surplus weight. The survey also found that poorer stamina or fitness levels, excess weight gain and a weaker immune system are among the most common negative consequences resulting from unhealthy lifestyle habits developed over the past two years. If you need a little push to get that exercise routine back on track and reverse the effects of a sedentary lifestyle, consider some of these fitness trends recommended by Ms Samantha Clayton, vice president of Worldwide Sports Performance and Fitness at Herbalife Nutrition.   WALK ON The simplest exercises may also be the most efficient. Walking and running – which are free, effective and can be done just about anywhere – will […]
Jan 25

Follow These Fitness Habits To Live to 100 and Beyond, Trainer Says

by admin in Mind & Body 0 comments
Take care of your body, and it will take care of you. Living a long, healthy, and productive life can be pretty exciting stuff. But in order to live to 100 and beyond, there are more than a few habits you’ll have to start and stick by. We spoke with an expert and learned some crucial fitness habits to live to 100 and beyond, so get ready to revamp your lifestyle and exercise regimen. You’re about to have a lot more birthday parties in the years to come! Eat This, Not That! reached out to Kami Blease, a personal trainer on Fyt, the nation’s biggest personal training service that makes in-person or virtual expert-guided fitness training accessible and convenient for everyone. Blease lets us in on these key exercise habits you’ll have to make priorities. The end result will be worth every bit of effort and motivation you put into making your goal happen. Keep reading to learn Blease’s tips.   1. It’s important to get solid sleep each night. Sleep is a key part of your overall fitness and wellness. If you don’t get the right amount of sleep, you won’t be able to get the right amount of […]
Jan 25

How To Do A Single-Leg Romanian Deadlift To Lift & Strengthen Your Glutes

by admin in Workouts 0 comments
One word you probably hear plenty of when it comes to building strength is stability, and targeting your glutes through exercise is one of the best ways to naturally support your body. Squats may be one of the most well-known lower-body exercises, but single-leg movements are equally useful for evening out muscle imbalances and individually working both your glutes and legs. Our personal favorite? The single-leg RDL. Focusing on targeting the hamstrings (or glutes depending on how you do it) the single-leg RDL is accessible to all fitness and strength levels, easily modified by keeping both feet on the ground or increasing your weights. Below, fitness trainer BB Arrington, CPT, provides her top tips for nailing this move for a more balanced base of strength—plus, better stability.   How to do a single-leg Romanian deadlift. How-to: Stand on one leg with your weight in the opposite hand. Keeping your standing leg soft and core braced, allow your back leg to rise up into the air. Keep upper body tight for increased stability. With your hips square, drive your hips backward. Return to standing to complete the repetition. That’s one rep. Complete all reps on one side before repeating on the […]
Jan 25

Getting Started with Mindfulness

by admin in Mind & Body 0 comments
What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.   The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.   What is meditation? Meditation is exploring. It’s not a fixed destination. Your head doesn’t become vacuumed free of thought, utterly undistracted. It’s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds: our sensations (air blowing on our skin or a harsh smell wafting into the room), our emotions (love this, hate that, crave this, loathe that) and thoughts (wouldn’t it be weird to […]
Recent Posts
Categories