Oct 17

The Best Exercises for Strengthening Every Muscle in Your Arms

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Your arms are constantly in use throughout the day, so make sure you’re keeping them strong with these simple exercises.   Using lighter weights during arm exercises will boost endurance, while using heavier weights will build muscle strength. If you’re aiming to boost your upper body strength, don’t neglect your arms! Strengthening the arm muscles can go a long way when it comes to making it easier to tote around luggage, throw a football, or swing a tennis racket, as well as promoting long-term bone health. Read on to learn more about your arms — and the best exercises to get them in shape.   Which Muscles Make Up the Arms? There are three main sections of the arms, namely the anterior (front), posterior (back), and shoulders, and you want to make sure you’re training all three sections, says Mecayla Froerer, an executive at the fitness technology company iFIT and a National Academy of Sports Medicine (NASM)–certified personal trainer who is based in North Salt Lake, Utah. In the front, you’ll find the biceps brachii (also known as the biceps), the brachialis muscle, and the coracobrachialis muscle, per StatPearls. The back of the arm contains the triceps brachii (or triceps).The […]
Oct 16

Maximizing Your Potential: 5 Tips For Prioritizing Your Mental Health

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Skills, experience and hard work. You all are familiar with the holy trinity of success. Throw in a solid network and perseverance, and you have got yourself a solid career plan. And now imagine you added mental health to the mix. What would change? Your career plan would be sustainable and you could fully live your potential without having worrying thoughts like “Well, what if something happens?”, “I hustle, hustle, but what if I don’t manage to follow through?” This year’s World Mental Health Day is a perfect occasion to make your mental health a priority and start exploring how you can maximize your potential by including mental health in your personal wellbeing strategy. If you are not convinced yet why mental health matters and need numbers to actually realize what implications mental health issues have, the World mental health report by the World Health Organization (WHO) is an excellent resource. According to the report, 1 in 6 working-age adults live with a mental disorder and 12 billion workdays are lost every year because of depression and anxiety alone. Imagine what would happen if everyone started taking their mental health seriously? Read further to start with yours right now.   […]
Oct 15

5 Uncommon Facts to Know For Fit Lifestyle

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Healthy living is not just drinking enough water, or exercising regularly, there are lot of other facts that one should know for actually having a healthy lifestyle. What comes to mind when we say, ways to a healthy living – is to exercise regularly, drink ample water, and stay fit. But, it is not just that. There is a lot more that is required for a healthy lifestyle. One should also understand the nutritious value of certain foods, and comprehend what portions are important for the body. In addition to the above, here are some lesser-known health facts that one must be mindful of for a better lifestyle. Nutritionist Lovneet Batra shared some lesser-known health facts that one should know about.   5 Uncommon Health Facts to Know   Zinc-Rich Foods: Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders. Adding zinc-rich foods like sunflower seeds, amaranth, bajra, kalonji, pistachio and more has proven to be beneficial in treating diarrhoea colitis, leaky gut and other digestive issues. Sleep For Brain Health: When you sleep, your brain’s glymphatic (waste clearance) system clears out waste from the central nervous system. It […]
Oct 14

Practice These 8 Dumbbell Exercises 4 Times A Week For Better Results

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These exercises can boost weight loss by increasing your metabolic rate, building muscle mass, and burning calories. Dumbbells are a type of weightlifting equipment commonly found in gyms and fitness centers. They consist of a short bar with weights attached at each end, allowing for a variety of strength training exercises. Using dumbbells can help with weight loss by increasing muscle mass, which in turn helps to boost metabolism. When you have more muscle, your body burns calories more efficiently, even at rest. Additionally, strength training exercises with dumbbells can increase overall endurance and improve cardiovascular health. Performing dumbbell exercises can be an effective way to help lose weight and boost weight loss. Keep reading as we share some easy exercises you can perform with dumbbells and explain how they might benefit your health and help you lose weight.   Here are 8 dumbbell exercises you can incorporate into your workout routine:   1. Goblet squats Hold a dumbbell at chest level, lower into a squat position, and then return to the starting position. This exercise targets your lower body, specifically the quads, glutes, and hamstrings, which helps to burn calories.   2. Lunges Hold a dumbbell in each hand, […]
Oct 13

Eight tips to help you stick to a workout routine

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One actually needs to do more than just planning in one’s head how to hit the gym again after a long time. Remember, consistency is an important aspect of physical fitness. The more you work out, the easier it will become to achieve your fitness goals. In view of this, here are tips to help stick to a workout routine.   Consider and set fitness goals First of all, what is your reason for deciding you want to start working out? What are you trying to achieve? Are you trying to lose or gain weight? To become more physically fit? You need to set your goals. However, these goals must be clear, realistic and measurable. Having clear and specific goals helps you stay focused, and motivated and also gauge your progress.   Setup a workout routine After knowing exactly what you want to gain from working out, you need to set up a workout routine or schedule. In order to stick to your fitness journey, you need to create a personalised and consistent routine that fits your lifestyle and daily routine. A workout routine where your day-to-day activities are put into consideration. By this, one activity won’t affect the other. […]
Oct 12

Staying Healthy as a First Year: 5 Tips and Tricks to Lead a Healthy Lifestyle as you Enter your First Year of College

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Entering your first year of college is stressful! Amid this stress, prioritizing your own mental and physical health can be a challenge. Between eating at the dining hall, finding time to workout, and finding the balance between studying and spending time with friends, it can be hard to prioritize yourself and your own wellbeing. As a guide, I have compiled a list of 5 tips and tricks to lead a healthy lifestyle as you enter your first year of college!   Tip number 1: Drink water The first, and most important tip is to drink water! According to Forbes, water is essential in maintaining a healthy lifestyle. The benefits of water are endless; it boosts metabolism, helps keep skin healthy, and keeps you hydrated. If you want to focus on leading a healthy lifestyle in college, be sure to stay hydrated by drinking plenty of water!   Tip number 2: Have variety The next tip would be to have variety. Second-year Biomedical Engineer Grace Murphy said that having variety when eating on campus was her top tip to stay healthy during her first year of college. Having variety in your diet ensures you are getting all the proper nutrients, while […]
Oct 11

4 Tips and Tricks for Losing Weight While Fasting

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It’s important to keep in mind that for anyone planning to exercise while fasting, shorter, lower-intensity sessions are preferable to longer, higher-intensity workouts.   Whether it was for health, religious, cultural, or other reasons, all of us have tried fasting at some point. Although many people believe that fasting has health benefits, this misconception is dangerous. It’s a common misconception that you shouldn’t exercise when fasting. In actuality, exercising while fasting might be advantageous if you know the type of workout plan that is ideal for you. Even if there are a few things to bear in mind when exercising while fasting, it is advisable to keep going. Fitness expert Kushal Pal Singh from Anytime Fitness discusses how to plan exercises around fasts.   4 BENEFITS OF EXERCISING WHILE FASTING- Fat Burning:When you fast, your body’s glycogen stores are low. This encourages the body to use fat that has been stored as an energy source. Improved Insulin Sensitivity:Exercise and fasting in moderation help to increase insulin sensitivity, which can help with blood sugar regulation and have long-term advantages for metabolic health. Mind-Body Connection:Fasting may lead to an increase in mindfulness and awareness. When combined with physical activity, it can strengthen […]
Oct 10

Train The Brain: Tips To Keep Your Mind & Body Healthy

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The term ‘Train the Brain’ in exercise science refers to the concept of engaging the human brain while doing any physical activity   Here’s what I’ve learned in my many years of propagating body wellness: Training your brain will help you to develop neuromuscular coordination, which will then help increase your body’s awareness and metabolism. Numerous studies show that if you are able to activate neurons during your fitness training sessions the result would be 10 times better than the orthodox model of training. In our day-to-day life, where we all mostly live a sedentary lifestyle, we must find a way to be active. When we talk about ‘training the brain’, it is one of the most effective ways to burn more calories while also helping you lead a stress-free life. Brain fitness can be improved by various challenging activities such as practicing sports, playing chess, tai-chi, and yoga. Another example would be asking the participant to run when he/she hears a clapping sound and jumping when the coach whistles. It not only sounds interesting but it’s really fun when done.   CHALLENGE YOURSELF   Most of us tend to get bored with mundane types of training and slowly lose motivation. But […]
Oct 09

Daytime Fatigue: 7 Lifestyle Tips to Keep Your Body Energised For the Day

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Feeling tired and sluggish all day problem is a common problem we all complaint that further may affect our efficiency at work as well. Here are few lifestyle changes that can help us navigate through the day with more energy and less fatigue. Feeling tired all day long? The feeling of weakness and sluggishness may become heavy on people even at the start of the day. Daytime fatigue has become a real problem majorly because of the sedentary lives we all live. This sluggishness leads to procrastination and affects efficiency during the day as well. When ignored for a long time, it may start to show effect on physical and mental health as well. But how do we really combat this tiredness? Here are a few tips and tricks to adopt in everyday lifestyle and keep oneself brimming with energy all day long.   7 Tips to Fight Daytime Fatigue Everyday  Increase Vitamin B Intake: Vitamins play an important role in converting food into energy. B complex vitamins convert carbs into energy and keep the body energised. Vitamin B12, folic acid, pyridoxine are needed for energy production. Low level of B12 causes significant low energy, fatigue, mood swings, irritability, nervousness […]
Oct 08

This is exactly how to build glutes in 7 simple steps

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Most people have goals when it comes to working out. For some, they’re mental: beat a personal best, complete a half marathon or just simply feel your strongest, fittest, happiest self. For others, motivation is more aesthetic-based. Think improving your stomach definition, strengthening your arm muscles or growing your glutes. That’s right: everyone has an end goal of some kind – and we say, each to their own. But, if your motivation is of the latter kind and, more specifically, glute-focused (read: you wanna grow a bigger bum), then you’re in the right place. There’s a whole load of conflicting information floating around the Internet about how to build a booty reminiscent of Kim Kardashian though, including whether or not you can achieve strong glutes simply by working out. Well, according to personal trainer, Shannon Jewell, it’s possible, but following the wrong advice could actually end up leading you away from your fitness goals.   What are the benefits of building strong glutes? Fun fact for you: aesthetics aside, having strong glutes promises a heap of health benefits, from overall stability and strength, to proper posture, to power. They are, in short, essential for overall health and wellbeing. While it […]
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