Apr 28

Build a Shredded Upper Body With These 5 Power Workouts

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Build a Shredded Upper Body With These 5 Power Workouts – Are you ready to transform your upper body into a powerhouse of strength and definition? Whether you’re just starting out or fine-tuning your fitness journey, this high-energy guide will show you how to build a lean, muscular upper body that not only looks incredible but performs like a champion. With five essential compound exercises—pull-ups, bench press, overhead press, rows, and dips—you’ll unlock functional strength, sculpted muscles, and unstoppable confidence.   1. Pull-Ups Pull-ups are a powerhouse move for building a wide, V-shaped back while targeting your lats, biceps, shoulders, and core. To perform them, grab a pull-up bar with an overhand grip slightly wider than shoulder-width. Hang with arms fully extended, engage your core, and pull your chest toward the bar by driving your elbows down. Lower yourself back to the starting position with control. If you’re new to pull-ups, use resistance bands for assistance or practice negative pull-ups (jump to the top position and lower slowly). Avoid swinging or using momentum—focus on controlled movement and keep your chest up and shoulders back. Aim for 3 sets of 6–8 reps (or as many as you can perform with good […]
Apr 27

How to Build Awesome Abs and Core Strength with the Pallof Press – Benefits and Technique

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This full guide to the Pallof Press will teach you everything you need to know about this unusual and highly effective exercise. It is not a common abs exercise, yet it yields excellent results, with a variety of ancillary benefits thrown in for good measure.   What is the Pallof Press? The movement makes an athlete hold a cable or band in front of their body and slowly, with great control, press it out and back. The full range of motion is performed under great tension, as the cable or band are taut. The Core is required to work hard to balance the lifter and control the movement. It trains an athlete’s ability to stabilise under a load. It reminds and teaches the core to activate and stay tight.   Why is it Called the Pallof Press? Tony Gentilcore explains, “For those not in the know, the Pallof Press is aptly named after physical therapist John Pallof who is the guy who showed it to both Eric Cressey and myself back in the fall of 2006 when we both moved to the Boston area.”   Benefits of the Pallof Press There are many primary and secondary benefits to the Pallof […]
Apr 26

Why You Should Take Care of Your Body and Health

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Taking care of your physical body is good for your mental health. The mind and body interact and influence one another in complex ways. Physical illness can make managing your mental well-being more difficult. Stress, lack of energy, poor sleep, and other problems can also take a toll on how you feel mentally. This article discusses why you should take care of your body and how it can support your mental health. It also explores what you can do to take better care of yourself.   Why Taking Care of Your Body is Good for Mental Health   There are a number of reasons why taking care of your body is good for your mental health: Health problems affect functioning: Health problems, even minor ones, can interfere with or even overshadow other aspects of your life. Even relatively minor health issues such as aches, pains, lethargy, and indigestion take a toll on your happiness and stress levels. Poor health habits can add stress to your life: They also play a role in how well you are able to cope with stress. The stress that comes from poor health is significant. Poor health interferes with daily living: Health challenges also affect […]
Apr 25

10 Really Simple Habits That Will Make You Healthier

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We’ve gotten a lot of great health advice over the past 25 years, but these are the habits we swear by.   Health doesn’t come down to one magical formula. Maintaining good health is the result of many habits that you make over time, like moving more, getting enough sleep, creating a happy home environment, and so much more. Here are 10 simple ways you can start taking care of your physical wellness.   Hit the Stairs Go up and down a flight of stairs, and repeat three times. Do this regimen three times a week to improve cardiorespiratory fitness by 5% to 10% over six weeks—the same improvement you’d get if you walked for 30 minutes three times a week, says Jonathan Little, PhD, an associate professor at the University of British Columbia’s School of Health and Exercise Sciences.   Snack Wisely Before Bed Before-bed nibbles can promote better sleep, says W. Chris Winter, MD, a neurologist specializing in sleep and the author of The Sleep Solution. One of his top suggestions: hummus with crackers. Chickpeas are high in the amino acid tryptophan, which can increase levels of serotonin, a precursor to melatonin. And the carbs in the crackers […]
Apr 24

Want toned arms? Fitness coach shares ‘number 1 workout for flabby arms’ without gym or dumbbells

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How to lose arm fat with only home workout? A fitness coach has shared a 3-step arm workout routine, and said that it ‘actually works’.   Losing stubborn arm fat can be challenging. But fitness coach Patrick Hong believes his ‘3-move arm workout’ can help you achieve toned arms from the comfort of your home. In an Instagram video he posted on April 20, Patrick shared his ‘number 1 workout for flabby arms’.   10 minute workout to ‘tone your triceps, shoulder’ In his caption, he wrote, “’My arms look flabby no matter how much I workout’… if that’s you — this actually works. No dumbbells. No gym. Just 10 minutes to tone your triceps and shoulders, and tighten that underarm jiggle. Save this 3-move arm workout and do it from your living room.” Patrick added, “Try two rounds — you’ll feel the burn by the end.” Patrick’s home workout for toned arms included these three exercises: 1. Overhead extensions – 12 reps 2. Plank shoulder taps – 12 reps each side 3. Tricep dips – 10 to 12 reps   More details of 3-step arm workout In the video, Patrick further shared details of the workout: “Try this 10-minute […]
Apr 23

8 Foods High in Creatine To Boost Muscle Growth

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Your body produces creatine, an organic compound that helps produce energy and keeps muscles healthy and strong. Many athletes take creatine supplements to boost muscle growth, improve exercise performance, and support recovery. Some research suggests that creatine may also benefit brain function, improve blood sugar control, and slow down muscle loss as you age.   Creatine in Foods Creatine is naturally found in seafood, meat, and poultry, but not in plant foods. Fish, cows, pigs, and chickens store over 90% of their creatine in muscle tissue. Some fish and beef contain similar amounts of creatine per pound (raw), but some fish, such as herring, have more creatine. Total creatine is 45% more abundant in white, fast-twitch (type I) muscle fibers than in red, slow-twitch (type II) muscle fibers. Fish typically have more white muscle to meet the high-energy demands of swimming, which may explain why some seafood contains more creatine. Ultimately, the amount of creatine varies by species. Keep in mind that cooking can cause some creatine losses in both seafood and meat.   1. Herring Creatine: 1.25 grams per 4-ounce serving Kippered herring is usually served with crackers or scrambled or poached eggs. Herring contains up to 5 grams […]
Apr 22

8 things people do every morning that quietly ruin their mood for the rest of the day

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Mornings can be a powerful launchpad for the rest of our day. But if we’re not careful, small actions in those first few hours can send us off track without us even noticing. We’re all guilty of certain morning habits that seem harmless on the surface but can quietly chip away at our mood, energy, and overall outlook. Let’s talk about eight of these subtle mood-ruiners.   1. Checking your phone the moment you open your eyes I’ll start with a common culprit: the phone. That bright screen is almost irresistible—our inbox, social media feeds, and the never-ending news cycle all beckon us for attention. Yet the moment I dive into my phone right after waking up, I notice that little by little, my mind shifts into reactive mode. Before I’ve even taken a proper breath or opened the shades, I’m answering other people’s demands or bombarded by updates that can easily stress me out. Greg McKeown, author of “Essentialism,” once said we should focus on the vital few rather than the trivial many. When you start your day responding to notifications and external demands, you risk missing the real priorities that could set a positive tone for your morning. […]
Apr 21

Fitness trainer shares 20-minute workout routine that saved his knees: ‘If you’ve got pain, this might help’

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The 7-step exercise routine that ‘saved’ a fitness trainer’s knees involves a combination of exercises that strengthen the muscles around the knee joint.   US-based fitness trainer Nick Reiherzer has shared a workout video for people who struggle with knee pain. With it he wrote on Instagram, “This routine literally saved my knees!” Nick said that after struggling with severe knee pain from years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started this 20-minute knee workout routine with seven exercises.   ‘My knees felt better than they had in years’   In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain from years of wear and tear. I was losing the ability to play my sport or exercise without significant pain. Even daily activities like walking downstairs or standing up from sitting were becoming an issue. Then I had a friend point me to @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. 12 weeks later, my knees felt better than they had in years!” He added, “Now, here I am, three years later, playing my sport without […]
Apr 20

8 daily habits of people who will never truly be happy, according to psychology

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Happiness is a choice, right? Well, according to psychology, it’s not quite that simple. There are certain habits that can trap us in a cycle of discontent, despite our best intentions. It’s not necessarily about what we’re doing wrong, but rather what we’re doing too much. These are the daily habits of people who, unfortunately, will never truly find happiness if they continue on as they are. Here are 8 of these habits – the ones that have the power to keep you from ever really feeling happy. And remember, being aware is the first step towards change.   1) Overthinking Ever found yourself stuck in an endless loop of negative thoughts? Welcome to the world of overthinking. This is a common habit among those who struggle to find happiness, according to research. It’s like being trapped in your own mind, with every worry, doubt, and fear amplified. Overthinkers often dwell on the past or stress about the future, but rarely live in the present. They spend so much time analyzing and dissecting every detail that they miss out on the joy of the moment. The problem with overthinking is that it often leads to anxiety and stress. It makes […]
Apr 19

8 foods to naturally improve digestion after a heavy meal​

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That overstuffed feeling after a big meal—when your stomach feels heavy and all you want to do is lie down—is something most people know too well. Whether it’s from a holiday feast, a weekend barbecue, or just one too many slices of pizza, your stomach can sometimes get overwhelmed. But no need to suffer through the discomfort. Nature offers simple, gentle ways to help your body digest all that food. Here are a few natural digestion helpers that can get you back to feeling light and comfortable.   1. Ginger Ginger is a well-known natural remedy for digestion. It helps ease nausea and settle an upset stomach when you’ve eaten too much. Its natural compounds boost digestive enzymes, helping your body break down food faster. You can drink it as tea, chew on a bit of crystallized ginger, or add some to a smoothie. It also has anti-inflammatory benefits that can reduce bloating and discomfort after meals.   2. Pineapple Who knew dessert could help your digestion too? Pineapple isn’t just tasty—it has an enzyme called bromelain that helps break down protein in your stomach. This makes it great after a heavy meal. A few chunks after dinner can help […]
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