Mar 09

How To Do An Incline Dumbbell Press To Challenge Your Entire Upper Body

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If you’re not already utilizing compound movements in your workout routine, now would be a great time to start. Targeting more than one muscle group and therefore firing up your body more effectively, compound movements are the hidden gems of fitness—they offer the most bang for your buck when it comes to weight training. One of our favorites? The incline dumbbell press. Building your upper-body strength not only improves muscle tone, but it can actually make day-to-day life that much easier (think carrying your groceries all in one trip), and an incline dumbbell press targets several areas of the upper body and core. Below, we break down exactly how to perfect your form as guided by fitness trainer BB Arrington, CPT, along with some helpful tips for modifying the movement to match your fitness level.   How to do an incline dumbbell press. Seated on the floor, in front of your sofa (or a wall), lean back so that your shoulders rest against it. With dumbbells in hand, lift your elbows to shoulder height, wrists stacked over elbows. Brace your core and keep your gaze forward. Press the dumbbells up to the ceiling, and return to start. Keep the dumbbells […]
Mar 08

The best way to do Full Moon Meditation to clear your mental blockages

by admin in Mind & Body 0 comments
Full moon meditation is a guided form of meditation that uses visualization as a way to encourage healing of the body, soul, and mind. A full moon is considered an auspicious occasion across many cultures in the world. It represents completion or fruition in nature. Spiritually, it is believed that the illumination intensity of the full moon allows the release of powerful energy from the cosmos, and provides spiritual energy for the one practicing full moon meditation. In this article, we will delve deep into the benefits of practicing full moon meditation, and how to do it effectively.   What Is Full Moon Meditation? Full moon meditation incorporates chanting and breathing practices, mainly practiced when the moon is full and bright. It has several positive effects on a mental, physical, and spiritual level. The main reason behind the positive effects of full moon meditation is that the moon shares a natural rhythm with water, being the force behind high tides, and our bodies are primarily made up of approximately 75 percent water. Full moon meditation is a practice that has been embraced across cultures since old times. Its roots go back to ancient yogic traditions, and this practice plays a […]
Mar 07

7 amazing winter superfoods to boost your brain health

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Eating junk food and sugary treats during winter can affect your brain function. Here are winter superfoods that will help improve your brain health. Winter is a welcome relief from the prolonged summer heat, but the cold weather despite its charm has its own challenges. While the chilly months provide the opportunity to nourish well and exercise more, it is also the season when illnesses are on rise due to reduced immunity. Besides, in winter our body has to work extra hard to generate sufficient heat to keep it warm. Diseases like common cold, pneumonia, bronchitis, flu are on rise during this time. No wonder, your brain also needs some extra nourishment to stay active and fight winter blues. Nutrition plays an important role in brain health and adding the right foods can help you with your energy levels throughout the day. It is easy to fall into the trap of junk food and delightful desserts during the season, as the appetite is more and digestion improves. However, using the season to our advantage and indulging in seasonal delights can help boost our health in long run. Kanika Malhotra, Nutritionist and weight loss specialist and Founder of Health Astronomy talks […]
Mar 06

10 ways you can keep yourself healthy in 2024

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When it comes to New Year resolutions, ‘eating healthy’ and ‘staying fit’ are some of the most popular ones. Each year, there is a desire in each one of us to do better than we did the previous year, especially when it comes to taking care of our bodies and, thereby, our health. With the added emphasis on health, it’s more important than ever to make those healthy eating resolutions and stick to them. So, if you’ve decided that the coming year is dedicated to changing your habits and start living a healthier life, more power to you! We, as always, are happy to help. Whether it is setting more realistic and achievable goals or making small dietary changes, we’re giving you 10 tips to help you stick to your healthy eating goals this new year.   Don’t skip breakfast Breakfast is the first meal of the day, so skipping it is an absolute no-no. Your body needs to fuel up and prepare for the day ahead, so instead of skipping breakfast, it must be one of the most nutritious meals you consume in the day. Besides, eating a good breakfast keeps you away from the urge to nibble on […]
Mar 05

When Lower Back Pain After a Workout Is Cause for Concern

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Some soreness after hitting the gym is okay, but if you have excruciating lower back pain after a workout that just won’t quit, you might have an injury. There are some major worries around lower back pain — during or after a workout — pervading the fitness world. Case in point: While you’re powering through a class, you’ll probably hear your instructor give a reminder about keeping proper form and stress that you’re doing something wrong if you’re feeling it in your lower back. To be fair, back injuries are not fun. Not only can they force you to dial back your fitness routine, but they may also require you to go through physical therapy or even have surgery. So, it makes sense that gym-goers and at-home fitness enthusiasts alike often want to baby their backs and start to panic if they feel any aches or pangs. But is lower back pain after a workout something you actually need to worry about? Simply put, it depends on your symptoms and their severity.   When Lower Back Pain After a Workout Is Normal It’s common to feel some tightness across your lower back after a workout, particularly after performing exercises that […]
Mar 04

Your brain needs a break. Try these 6 expert-approved tips

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A well-rested mind feels refreshed, alert and focused. In our fast-paced society, we are constantly surrounded by numerous stimuli, and our minds race with a multitude of thoughts — ranging from what to have for lunch to pondering others’ opinions of us or whatnot. You get the point. Science says brain breaks are important. Several studies have shown that your brain needs rest for various reasons. Firstly, the continual influx of information and tasks that we put our brains through can lead to mental fatigue. Even a computer cannot process data 24/7; and just like you don’t want your computer to crash, similarly, you should also give your mind some rest. A 2010 LexisNexis survey shows that our habit of being constantly busy doesn’t necessarily equate to increased productivity. In fact, by taking adequate breaks, our brain can contribute to better attention, motivation, productivity, creativity, and memory formation. Before going into how to give your brain a break, let us understand what exactly giving your brain a break means. Dr Manish Kumar, a neurosurgeon at Venkateshwar Hospital in Dwarka, New Delhi, explains that when we say brain break, it does not mean that our brain is not working, as it […]
Mar 03

6 Ways to Improve Life Quality

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The percentage of Americans considered to be “thriving” is on the decline while the number of individuals classified as “suffering” is higher than ever before. While this isn’t a positive trend, the good news is that people who want an improved quality of life can achieve this goal. If this sounds like a monumental task, it’s worth noting that it’s possible to improve life quality, along with happiness and well-being, without having to make drastic changes. Here are six steps that, when taken, help work toward this effect.   1. Maintain Healthy Relationships Our interactions with others can affect our mental health. Research shows that not only do healthy and supportive relationships increase happiness, life satisfaction, and psychological well-being, but they also reduce the risk of suicide. Conversely, negative relationships can create toxic situations filled with conflict and stress. Disconnecting from these unhealthy interactions and fostering healthy ones is vital to personal well-being. Ways to maintain healthy relationships include: Engaging in positive thinking Being open about our thoughts and opinions Assuring the other person that we care through both our words and actions Developing our own relationships with friends of people we care about Sharing tasks to help reduce each […]
Mar 02

6 Best Dumbbell Leg Exercises to Do at Home

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Whether you’re looking to boost your lower body strength or want to train your legs, there are various dumbbell leg exercises that can be included in your home workout routine. Dumbbell leg exercises allow you to work on your legs unilaterally, which means you can train one leg at a time and also identify potential imbalances between the two sides. Additionally, dumbbells are versatile, easy to use, and suitable for beginners and advanced exercisers alike. While a barbell can limit your range of motion, dumbbell leg exercises help you complete a move with the full range of motion and enhance volume as well, without making the bones and joints vulnerable. Incorporating dumbbell leg exercises into your home workout session can help train your legs and develop your lower body muscles for massive growth.   Dumbbell leg exercises to do at home As a beginner, start with lightweight dumbbells, and look to complete at least eight reps. If you’re already into strength training for several years, go for a medium-weighted dumbbell, and aim to complete the following dumbbell leg exercises for 12 reps max. Here’s a look at the six best dumbbell leg exercises you can do in the comfort of […]
Mar 01

What Is Mind-Muscle Connection and Why It Is Important?

by admin in Mind & Body 0 comments
Mind-muscle connection (MMC) refers to paying attention to your body while moving. MMC does more than just promote progress with purpose. It also entails thinking about directly engaging the core muscles as you move. The mind-muscle connection is an intentional and conscious type of activity. It refers to the capability to direct the tension created during exercise to a muscle group or area of muscle throughout the body, which differs between passive and active strength movement. When concentrating on the use of muscle groups to generate contractions, the brain recruits a higher proportion of muscle fibers to accomplish the task. This also prevents muscle fibers that are not in use from being innervated. The body can gain size and muscle strength in all the correct spots if you create tension in the correct muscles.   What Is The Importance of the Mind Muscle Connection? According to research, thinking more deeply about muscles’ movement stimulates the muscle tissue more than conducting the exercise without paying attention to it. In other words, the more you focus on the target muscle while going to perform an exercise, the more strength and memory you will gain. When we direct our thoughts and attention to […]
Feb 29

Overeating on weekends? 5 tips to kick the habit

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Many of us struggle with the weekend binge eating habit, on our journey to a fitter body. A whole week’s hard work and discipline in the gym can be ruined if you indulge in sinful eating for all meals during the weekend. At times, it can also affect your motivation to continue eating healthy the next week. if you want to make sure your diet plan isn’t screwed up on Saturday and Sunday without ruining the weekend fun vibe, here are a few tips to follow:   A cheat ‘meal’ over a cheat day A cheat meal, once a week won’t hamper your fitness routine, much. However, make sure that you work hard during the week to deserve the weekend cheat meal. The human brain craves reward, and your cheat meal can be a lot satisfying if you can show yourself your fitness achievement earned through hard work, over the week. Put enough thought into the cheat meal and make sure you eat it mindfully, taking time, so that you don’t feel it was over in a snap. Also, make sure the portion size is justified.   Keep a food journal A weekend food journal can help you track what’s […]
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