Jul 20

9 Posture Exercises to Try If You Sit at a Desk All Day

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Do you spend your days working at a desk? Stretch and strengthen particular muscles with this posture workout to beat the slump. Stop right there — without moving, do a posture check. Back rounded? Chin sticking out? Dowager’s hump? While these slumped positions may feel more comfortable in the moment, poor posture doesn’t just look “blah.” Over time, slouching can cause major stress and injury to your body, too. “Poor posture can cause certain muscles to weaken while causing others to become overused leading to muscle imbalances,” explains Franco Calabrese, P.T., D.P.T., clinical director at React Physical Therapy. “This will create force inequities between larger and smaller muscles. This can cause functional movement to be limited and often strenuous, which can increase the probability of an injury.” These risks are especially prevalent if you’re prone to poor posture while working at a desk for the majority of the day. Other common causes of poor posture include sitting or standing for too long, a lack of physical activity, previous muscle or joint injury, and muscle imbalances or weaknesses, adds Calabrese. “How you move outside of your workout affects how you feel just as much — if not more so — as […]
Jul 19

Therapist says these 5 everyday habits could secretly damage your mental health: ‘It destroys your attention span’

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Therapist Jeffrey Meltzer shares 5 everyday habits like overstimulation and isolation that could be silently damaging your mental health and focus.   Feeling mentally exhausted even when life seems fine? Struggling with low motivation or emotional burnout without knowing why? Sometimes, it’s not major life events but simple everyday habits that silently impact your mental health. Jeffrey Meltzer, licensed therapist, shared in his July 14 Instagram post 5 common behaviours that could be hurting your mental health more than you realise. “Some habits can slowly wear down your mental health. It helps to notice them early and lean into behaviours that protect your mind,” Jeffrey wrote in the caption.   1. Overstimulation “When your day is filled with quick dopamine hits, endless scrolling, constant gaming, short-form content, it destroys your attention span and makes it harder to feel motivated or focused. Instead, try doing something that takes real effort. It might feel difficult at first, but it leaves you feeling stronger, prouder, and more in control,” says Jeffrey.   2. Social isolation Jeffrey explains that while it might feel safer to withdraw, humans are wired for connection. “The more you isolate, the harder it becomes to reconnect. Even one genuine […]
Jul 18

3 Push-Up Modifications to Try If You Can’t Yet Get a Full One

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These expert-approved moves will help you build the strength you need.   Sure, the push-up is a bodyweight exercise, but that doesn’t mean it’s easy—in fact, it can be really challenging to master. That’s why push-up modifications (basically, less intense versions of the OG exercise) are so useful. These variations ease up the challenge by reducing the amount of load you have to push with each rep while allowing you to practice the movement pattern and build the strength you need to crush a full one. And just like the traditional from-the-floor push-up, you don’t need any equipment, making them an easy addition to your routine. Below, we have three great push-up mods to try along with expert intel on the muscles these moves work, why they’re great regressions (i.e., more beginner-friendly variations on the traditional exercise), and exactly how to use them to build up to the full thing. Stay right here for all the must-know info!   What’s the best way to modify push-ups? There are two main ways to modify push-ups: Stay on the floor but drop to your knees. Or stay on your toes but elevate your hands on a stable surface, like a box, step, […]
Jul 17

9 Best Foods Combos To Boost Energy Before A Workout

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In this article, we share a list of food combos to boost your energy levels before a workout. Certain food combinations can significantly boost energy before a workout by providing the right balance of carbohydrates, proteins, and healthy fats. Carbs serve as the primary source of quick energy, while protein supports muscle performance and recovery. When paired correctly, these nutrients optimise blood sugar levels, improve stamina, and reduce fatigue during exercise. The goal is to fuel your body with easily digestible foods that give sustained energy without causing digestive discomfort. Below we share a list of food combos to boost your energy levels before a workout.   9 Best food combos to boost energy before a workout   1. Banana + peanut butter Bananas are rich in fast-digesting carbohydrates and potassium, which help with muscle function and sustained energy. Pairing a banana with a spoonful of peanut butter adds healthy fats and a bit of protein, creating a well-rounded snack that keeps you energised without a crash.   2. Greek yogurt + berries Greek yogurt is packed with protein to support muscle performance, while berries provide quick-digesting natural sugars and antioxidants. This combo gives you a steady energy boost and […]
Jul 16

How To Burn Belly Fat: From Diet To Exercise, Here’s A Complete Guide

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From diet to lifestyle changes, several factors can help you lose belly fat effectively in a sustainable manner. Here are some of these. Belly fat, also known as visceral fat, poses several health risks. Several studies have highlighted the potential side effects of visceral fat that can be detrimental to health in many ways. Belly fat is linked to higher blood pressure, cholesterol levels, and inflammation, all of which can lead to cardiovascular issues. Some studies have also shown that excess abdominal fat can disrupt the body’s insulin response, increasing the risk of insulin resistance and type 2 diabetes. Additionally, belly fat can contribute to hormonal disturbances, metabolic conditions and even increase the risk of certain cancers. When left uncontrolled, belly fat can lead to irreversible damage. However, belly fat is preventable and treatable. From diet to lifestyle changes, several factors can help you lose belly fat effectively in a sustainable manner.   A complete guide to losing belly fat 1. Diet changes A well-balanced diet helps maintain a healthy weight, ensures optimal nutrient intake and promotes overall health. To reduce belly fat: Focus on consuming whole foods such as fruits, vegetables and whole grains. Consume protein-rich foods and add […]
Jul 15

Best Foods To Add To Your Dinner If You Want To Wake Up Fresh

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Choosing the right foods at night can help your body rest and repair more efficiently. Here we share a list of dinner foods to help you wake up fresh. What you eat for dinner can significantly impact how refreshed you feel the next morning. Your last meal of the day influences digestion, hormone regulation, sleep quality, and even hydration, all crucial factors for restful sleep and an energised start. A balanced dinner that supports melatonin production, stabilises blood sugar levels, and avoids heaviness can promote deep, restorative sleep. On the other hand, heavy, greasy, or overly sugary meals may disrupt sleep cycles and leave you feeling groggy or sluggish the next day. Choosing the right foods at night can help your body rest and repair more efficiently. In this article, we share a list of dinner foods to help you wake up fresh. 10 Best foods to add to your dinner if you want to wake up fresh   1. Salmon Rich in omega-3 fatty acids and vitamin D, salmon supports melatonin production and reduces inflammation, which promotes deeper sleep. It also helps regulate serotonin, which improves mood and sleep quality, key for waking up refreshed.   2.Sweet potatoes These […]
Jul 14

12 expert-backed tips to help you stop overthinking and increase productivity

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Tired of racing thoughts? Overthinking can kill your productivity and peace of mind. Give these 12 tips a try to stop overthinking within minutes.   Have you ever found yourself caught in a loop of thoughts only to feel stressed in the end? Overthinking is something many of us do without even noticing, especially when we are under pressure. It can slow down your work, make decisions harder, and leave you feeling mentally drained by the end of the day. The good news is, overthinking is a habit you can change. With the right strategies, you can train your mind to stay focused and calm. Here are some expert-backed tips to help you clear the mental clutter and make your day feel lighter and more manageable.   How to stop overthinking? Here are 12 simple and effective tips to help calm your mind and ease the cycle of constant worrying and overthinking:   1. Set boundaries It is normal to think about problems, but doing it for too long can make you feel stuck. “Try setting a time limit for how long you will think about a certain issue, maybe 10 or 15 minutes. After that, gently shift your attention […]
Jul 13

Squat University’s 5 Tips for Pain-Free Shoulders While Bench Pressing

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Squat University is known for high-quality lifting advice for athletes in multiple sports, including strongmen, bodybuilding, CrossFit, powerlifting, weightlifting, various field sports, and more, to train healthy and pain-free over the long term. One of the most common issues from consistent lifting is an excess strain on the shoulders during a bench press. Squat University has advice to remedy that.   1. “Lock 3” Shoulder Routine For the first tip, Dr. Aaron Horschig, a physical therapy doctor and coach head of Squat University, has his assistant, Micah, lie prone on the floor. With light weights – one to two-and-a-half pounds – the routine begins with lifting the arms backward into the air, engaging the posterior muscles in the shoulders. There isn’t much range of motion, but it helps with posterior flexibility and strength, which is an important facet for weightlifters, who are typically anterior-dominant in the torso/shoulders. Fifteen to 20 reps with lighter weight and palms up is generally enough to create more body balance. Micah then flipped their hands’ palms down. They flared their arms and lifted them a few inches while not over-retracting the rhomboids. Dr. Horschig suggested focusing on the hands rather than pinching in the back […]
Jul 12

20 vegetarian foods that have more protein than 1 egg

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Proteins are vital for bodily functions, with eggs being a popular source. Nutritionist Ravneet Bhartwal shared a list of 20 vegetarian foods surpassing an egg’s protein content per 100g, including tofu, paneer, and soy chunks. Combining dal with roti or rice with legumes creates a complete protein source, essential for vegetarians. Proteins are important nutrients, and they are needed for building, repairing, and maintaining the tissues in our body. And so, every cell in our body– from muscles to skin and even hair– contains protein. It also supports the immune system, helps in hormone production, and carries oxygen in the blood. Thus, having enough protein in our meals is important for the proper functioning of our bodies. Those looking for weight loss or low-carb diets also prefer having more protein in their diet, as it helps in keeping you full for longer durations and supports metabolism. Whether you’re physically active or not, your body needs protein daily to function properly. It is often believed that eggs are one of the best sources of proteins, especially for eggitarians. One egg has roughly 6 grams of protein along with other important nutrients like Vitamins A, D, E, B12, folate, iron, selenium, and […]
Jul 11

Walking: Avoid These 10 Mistakes That Are Hindering Its Benefits

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Walking is one of the simplest and most effective forms of physical activity great for cardiovascular health, mental well-being, weight management, and even digestion. It’s low-impact, free, and suitable for nearly all fitness levels. However, many people unknowingly make common mistakes that reduce the effectiveness of their walking routine. Poor posture, wrong footwear, lack of consistency, or improper pace can lead to reduced results or even discomfort. In this article, we outline some common mistakes you are making that are hindering benefits of walking.   10 Mistakes that might be making that are hindering benefits of walking   1. Wearing the wrong footwear Wearing sandals, flats, or worn-out shoes can strain your feet and joints. A good walking shoe should provide cushioning, arch support, and grip. Neglecting proper footwear can lead to foot pain, shin splints, or even knee problems over time.   2. Incorrect walking posture Hunching forward, looking down, or swinging arms too rigidly can stress your spine and reduce oxygen intake. Keep your back straight, shoulders relaxed, and eyes looking forward. A proper posture helps prevent fatigue and improves breathing and circulation.   3. Walking Too slowly or without purpose Leisurely strolls are relaxing but may not […]
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