Jan 17

The 10 Best Strength-Training Exercises to Feel Strong and Confident

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Boost your confidence and self-esteem by including these exercises in your workout routine.   It’s estimated that up to 85% of people struggle with self-confidence issues at some point in their lives, according to a 2023 Gitnux report. While most everyone can relate to occasional self-doubt or a dip in confidence, it is important to find practices to boost confidence to avoid bigger issues like anxiety and depression that can occur if self-esteem issues aren’t addressed. A 2023 review in the Journal of Intellectual Disability Research states that there is evidence that suggests that a lack of self-esteem predicts depression—meaning, people who lack self-esteem tend to also have depression. Studies indicate that resistance training is associated with an improvement in mental health and self-esteem. For example, a 2024 review in Psychiatry Research suggests that resistance training is associated with an improvement in symptoms of depression and anxiety in older adults. And a 2019 review in Sports Medicine Open suggests there is evidence that resistance training has a positive effect on self-efficacy, body image and self-worth in youth. I see this research in action in my personal training clients. Regardless of weight loss, clients tell me, “I am getting so much […]
Jan 16

10 tips for healthy eating out

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Whether it’s lunch with work colleagues or an evening celebrating with friends, most of us tend to eat less healthily when we eat in restaurants, pubs and cafes. Senior Dietitian Victoria Taylor offers her tips for eating out without overdoing it. Believe it or not, it is possible to eat, drink and be merry without overdoing it. Here are my tips for having a good time while keeping an eye on your waistline and good health.   1. How often are you eating out? A one-off meal out probably won’t make any difference to your health in the grand scheme of things, so enjoy it. However, if it’s one of many, consider carefully how it fits into your overall diet. This could mean having a lighter meal in the evening, like soup or a sandwich, if you had a big meal earlier in the day. Or you could choose the healthiest menu options to make the meal fit into your normal diet, rather than just going for your favourites.   2. Check what’s on the menu One of the best ways to ensure you make healthy choices when eating out is to check the menu before you arrive, whether online […]
Jan 15

Daily exercises, healthy diet and other expert tips to keep your mind sharp as you age

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Tips to keep mind sharp with age: By focusing on regular exercise, a balanced diet, mental stimulation, and strong social connections, you can maintain and even improve cognitive function well into your later years. Incorporate these practices into your daily routine to age without health complications. It’s normal to experience occasional memory lapses, like forgetting where you placed your keys or misremembering details. This forgetfulness is often linked to natural changes in the brain, such as a decrease in neuron density and a shrinking hippocampus, the region responsible for memory formation. Age-related conditions like hypertension, diabetes, and heart disease, along with certain medications, can further impact cognitive health. Dr Nisha Kumar, a neurologist at LifeCare Clinic, explains that while these changes are a natural part of ageing, lifestyle factors such as poor diet, lack of exercise, and stress can speed up cognitive decline. Thankfully, there are proactive steps you can take to slow this process and keep your mind sharp. By focusing on regular exercise, a balanced diet, mental stimulation, and strong social connections, you can maintain and even improve cognitive function well into your later years.   Here are some strategies to help maintain your mental acuity:   Regular […]
Jan 14

Ankle Weights Are the Key to Firing Up Your Abs—These Are the 8 Best Exercises to Do

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If you’re looking to take your core workouts to the next level, try adding ankle weights to your next ab routine. Strapping on a light pair of ankle weights adds extra resistance and forces your core to work harder while stabilizing your body, explains Taylor Phillips, CPT, a certified personal trainer and Pilates instructor at Equinox in New York City. The result? Stronger abs. Having a stronger core helps improve your posture, balance, and stability, according to Harvard Health Publishing. Working on your core strength can also make daily activities, like bending down to tie your shoes or sitting in your desk chair, that much easier. Below, you’ll find the best ankle weight exercises that’ll isolate your abs and help build a solid core. Think of these moves as the cherry on top of your strength routine.   But first, the benefits of using ankle weights for ab exercises   1. It adds an extra challenge to your core “Light ankle weights challenge the core by adding extra weight for the muscles of your core to brace against,” Phillips says. With more weight on your legs, you’ll have added resistance on your core muscles, which increases the demand on both […]
Jan 13

Simple changes for a healthy new year

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9 ideas to help you eat healthier and be kind to yourself   For many people, a new year is inspirational. It’s a time to set goals and think about what you want to accomplish in the year ahead. Where to focus? We’re going to look at ideas for making positive changes to your eating habits. Eating well is an important component of a healthy lifestyle, along with staying active, getting enough sleep and reducing screen time. Before the tips, a word about goal setting: It takes planning. You need to figure out what you want to do, how you will make it happen and why this goal is important to you. Will it make you happier, healthier or improve things in some way? It’s vital to have a clear sense of purpose to help you focus on what you want. Keeping your goals small and manageable will give you a better chance of success. And remember to treat yourself with kindness. Here are some small changes that could help you eat healthier in the year ahead.   Think about your plate: The key to healthy eating includes eating more whole, nutrient-dense foods, while cutting back on ultra-processed options. That means choosing vegetables, […]
Jan 12

7 tips to deal with an anxious mind

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Dealing with an anxious mind doesn’t mean you have to rely on complicated or time-consuming methods. These small, simple actions can make a big difference when practiced regularly. Anxiety is a natural reaction, but learning how to manage it empowers you to handle life’s pressures with greater ease. Give these tips a try and see which ones work best for you! An anxious mind can feel like a never-ending hurricane of thoughts, particularly during stressful circumstances. It’s typical to feel stressed when facing tight deadlines, crucial meetings, or unexpected challenges. Yet, you do not have to let anxiousness take control. Trying these lesser-known, practical tips can actually calm your mind and regain the control that you had.   Try the 4-7-8 breathing technique When anxiety strikes, your breathing becomes shallow, which worsens stress. A simple method is the 4-7-8 breathing technique. Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. A recent study published in the year 2023 showed that fast breathing can effectively reduce stress when paired with slower paces or holds. This slows your heart rate and signals your brain to relax, helping you feel more in control […]
Jan 11

Walking Workouts: 9 Myths and Facts to Know

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Should you be walking every single day? Is one long walk better than multiple shorter ones? And how fast should you be walking?   There are lots of reasons walking workouts are so popular. Walking boasts all the health and fitness benefits of other low-intensity steady-state cardio (LISS) workouts. Plus, they’re convenient and accessible. You don’t need a fancy gym or a lot of equipment to walk. Walking workouts are customizable to your personal ability. And they’re good for people of all fitness levels and ages. TikToker @exactlyliketheothergirls claims to have coined the term “hot girl walk,” which took the social media platform by storm. Her January 2021 video shows her weight-loss transformation that she attributes to the “hot girl walk” (which details her playlist and other recommendations). The video was viewed three million times and sparked the trending hashtag #hotgirlwalk (1.1B views) that appears on videos like those from @meeksbruh (18.2M views) and @nataliexelise (1.7M views). But are the glories of walking overrated? Here we bust a few myths and back up the cold hard truth about walking as exercise.   1. Myth: Walking 10,000 Steps a Day Is Ideal Many people use 10,000 steps as a benchmark for […]
Jan 10

Nutrition tips for men: Boost your immunity in your 20s, 30s, and 40s with these tweaks in your daily diet

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Diet tips: In your 20s, 30s, or 40s? Each decade has unique nutritional needs. From protein to vitamins, here’s how to fuel your body and boost immunity at every stage. Check out this essential guide to fulfil your nutrition requirements.   Proper nutrition is vital for men of all ages to maintain optimal health and immune function. In their 20s, men need nutrients to support rapid growth, muscle development, and overall energy. By their 30s, a balanced diet addresses increasing metabolic demands and supports cardiovascular health. By their 40s, nutrient needs shift towards preserving muscle mass, bone health, and preventing chronic diseases. Lean proteins and high-fibre foods remain important, while calcium, vitamin D, and B12 support bone density and cognitive functions. Here’s a complete guide on what men need across different ages for optimal immunity, as suggested by Dr Harshad Arora, senior cardiologist at Serenity Hospital, Hyderabad.   In your 20s: Protein: Lean meats, eggs, and legumes help build and repair muscle, which is crucial for a strong immune system and overall bodily function. Fruits and vegetables: Diverse, colourful fruits and vegetables provide essential vitamins, minerals, and antioxidants that support immune health and combat free radicals. Whole grains: Foods like […]
Jan 09

10 Ways to Keep Your Mind Healthy in 2025

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Adopting even just one of these easy strategies can make a meaningful difference in how you feel and function.   Are you feeling mentally ready for 2025? Whatever your answer, there are some tried-and-true habits to help you feel sharp, alive and well in the coming year — and they’re easy to practice. As journalists who cover the mind and brain, we are continually asking experts about the behaviors, conditions and outlooks that influence mental and cognitive health. The tips listed here — some of our favorites from the past year — aren’t meant to ensure you’ll be upbeat and performing at your best 24/7 (frankly, that just isn’t realistic), but they can help you build resilience, find balance and prioritize the things that you hold most dear.   1. Move your body. If you’ve heard it once, you’ve heard it 1,000 times: Physical activity is one of the best things you can do for your brain. Immediately after a workout, people tend to report feeling better emotionally, and their performance on tests of working memory and other cognitive functions improves. But the real benefits come from exercising consistently over time: People who do have a lower risk of developing […]
Jan 08

Want Bigger Arms? This Tricep Training Hack Could Help

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It’s all about extending the shoulder as well as the elbow, says top kinesiologist and trainer Jeremy Ethier   Is finally building sleeve-filling arms on your 2025 wish list? You won’t be alone – but to substantially grow your guns you need more than just curls. It’s your triceps, not your biceps, that are the biggest muscle in your arms, making it likely your failure to build is down to misdirected focus. So, instead of focusing all of your effort onto the front of your arms, spend this year thinking more about the other side. ‘If you’re struggling with your triceps growth or just want to get bigger triceps – and bigger arms – fast, there’s one triceps exercise that you need to include in your weekly routine,’ says Jeremy Ethier, kinesiologist, fitness trainer, and founder of Built with Science. Before we get into this magic movement, let’s quickly talk arm-building strategy.   How To Build Bigger Triceps The most important thing to know is that you shouldn’t rely on compound exercises to grow muscles like your tris. Yes, your triceps are bigger than your biceps, but they’re still small compared to your chest and shoulders. When you do compound […]
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