Whether you’re sick, traveling or just can’t head to the gym for any reason, a nomadic workout can definitely charge you up and prevent you from slacking off. simply put, a nomad’s workout is a workout that you can perform at home, or anywhere else where you don’t have access to gym equipment. the following workout program requires minimal equipment, can be performed in a small space and only needs your body weight and a mat, carpet or towel to lie on. to intensify your workout, minimize rest time and perform these movements seamlessly without breaks. keep your heart rate up throughout your workout to boost you cardiovascular fitness and elevate your endorphin levels! stretch start your workout with a basic stretch routine. 20 reps of the surya namaskar pose is a good option. this stretches the major muscle groups of your body such as the quads, hamstrings, hip flexors, chest, and back. do some neck rolls and tricep and bicep stretches and you are ready to begin! jump rope if you don’t have a jump rope, that’s fine. you can simply mimic the movement without it. continue jumping rope for 4 minutes. this will warm you up and boost your heart rate. burpees people hate burpees for a reason. it’s highly challenging, which is why it works! this is a great compound exercise which utilizes many muscle groups such as the core, upper back, legs and arms. it’s also good cardio and a great fat burner. to perform a burpee, stand with your hands by your sides and legs shoulder width apart. squat and place your hands on the ground. thrust your legs behind and get into plank position. jump up to a squat position and jump again to standing up. repeat 10-15 times. plank go into pushup position with abs tight. maintain this position for at least 60 seconds. squats squats are great for the lower body as they use your glutes, quads, hamstrings, back and core. stand with legs hip-distance apart with toes pointing slightly outward. engage your core and lower your body to a squat position. chin up, maintain a neutral spine, keep your weight on your heels and keep bringing your body down till your thighs are parallel to the floor. do 20 reps. tricep dips you can perform tricep dips using a sturdy chair, a sofa or your kitchen counter. sit on the edge of your chair while holding the front edge and move your butt off the chair with feet hip-width apart. lower your hips toward the floor and facilitate this movement by bending your elbows. push your hands down to bring yourself back up and repeat. perform 15-20 reps without breaks. lunges lunges are great for the inner thighs, glutes, and abs. stand with feet close together, core engaged and head facing forward. take a big step forward and bend down so that your front leg’s thigh is parallel to the ground. alternate legs. repeat 15 to 20 times. side plank take a push-up position and lower your weight to your left forearm. now place your right foot on top of the left one or in front of it and push your body up with your left foot and arm. stretch your right arm upward and look towards it. maintain this position for at least 30 to 60 seconds. and switch sides. repeat 5 times on each side.Oct 15,2019 0
“i exercise a lot but am still not able to lose weight” are you also facing the same problems?? if yes, then it is time to fill in the loopholes, which are actually blocking your way and delaying the desired weight loss goals. basically, when we are exercising there are a number of bad habits all of us fall prey to which ultimately limit the results and get in the way of your long-term health goals. whichever exercise schedule or pattern you intend to follow you are bound to get more bang for your buck if you make these tips a part of your daily routine! 1. engage mentally during workouts when you fail to stay tuned in, you’re more likely to make mistakes. paying attention to what you’re doing can help you position your body in the right ways and engage the correct muscles. for eg :- poor form when strength training can lead to injuries or an inefficient stride during the latter portions of a jog can cause problems in certain muscles and joints. not only this, being engaged with the task at hand allows you to notice when you’ve made jumps or improvements in fitness, which can be highly motivating. 2. include variety in your workouts don’t forget that variety is the spice of life and this is very well applicable to your workout patterns too. it’s obvious to get bored if you follow a monotonous workout schedule day after day, week after week. not only can variety in your exercise schedule generate better weight loss results, but it also keeps your mind engaged. you’ll find that this may even have you looking forward to workouts as you master new skills. try new moves when you are into strength training and create variety in cardio sessions too for better weight loss results! 3. mix up your intensity level no…no, we are not saying that you should change your workout routine but what we advise here is to play with the intensity level in your workouts to boost up the weight loss process. mixing up your intensity level is simply about upping the ante in certain workouts to work different energy systems. it is true that difficult workouts are important, but one should not overlook the role played by the easy workouts too. they burn calories and contribute to fitness while also allowing your body to recover. if you’re just starting an exercise regime, you might begin with all easier-paced efforts and, gradually, add in 1 tougher workout each week. 4. do the extra things being physically active is the most important element if you want to lose weight but one should not forget that the extra things also have a major contribution to make your weight loss efforts successful. this includes stretching or self-massage, getting adequate sleep, drinking enough water and eating foods that contribute to better performance and recovery. just 10-15 mins a few times a week devoted to this type of work can help keep you in tip-top shape for your next workout, so it’s well worth your time. 5. make a plan in addition to doing both hard and easy workouts each week, it is also important to have a long-term plan for exercise. if you simply hop on the elliptical for 20 minutes a few times a week at the same pace for months on end, you’re unlikely to see the progression in fitness you may desire. as you get in better shape, be sure to look at how you can increase the time spent or intensity of the exercise, or try additional activities so that you avoid a plateau and continue to build on that hard-earned fitness. so, don’t worry just keep these simple tips in mind and be dedicated towards your workout routines and you will be able to achieve your weight loss goals in no time!Oct 15,2019 0
In order to lose weight, people are willing to try just anything – be it the fad diets, new exercise patterns or weight loss supplements! it is amazing to know that americans spend about $40 billion every year on weight loss related products and programs. but could you image that weight control can be as simple and as cheap as chewing your food more? more chewing, fewer calories scientists have suggested that chewing your food for longer may help you lose weight. a study has explicated that munching on each mouthful for longer significantly reduces the amount of calories consumed during a meal. volunteers who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times. it is thought chewing for longer prevents over-eating by giving the brain more time to receive signals from the stomach that it is full. slowly chewing the food also appears to lower the levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system. a chinese study was conducted on 16 slim men and 14 obese men in their late teens or twenties to evaluate the impact of chewing on weight loss. in the first, they wanted to see if the obese men chewed their food differently in comparison to their lean rivals. each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing. the results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly. in the second experiment, both groups were given another portion of pork pie to chew 40 times and then swallow. researchers found that when volunteers who chewed for longer consumed 11.9 % fewer calories, regardless of whether they were slender or obese. further, the blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 10-15 times. in a report published in the american journal of clinical nutrition, the researchers said eating food slowly could be a simple and effective way of tackling weight problems. in their words – ‘research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight. ‘our results showed obese participants chewed less and ingested more quickly than lean ones.’ a chief nutritionist at st george’s hospital, london said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological. she explained that when you gulp down the food without chewing you don’t realize how much you are eating. chewing the food for longer makes you attentive towards the taste smell, texture and food which is likely to contribute in your better management of hunger levels! further apart from helping you keep the weight problems away, chewing your food is surely going to contribute towards better digestion and help in the smoother functioning of the overall digestive system in your body! along with chewing the food around 30-40 times, some of the considerations that should be followed while eating food to are – 1. avoid distractions like tv, music, chatting while eating food! 2. manage the portion size and try to divide your meals! 3. be mindful for healthy food when you choose your meals! the bottom line of the discussion is that if you want to lose weight just practice the no effort activity of chewing the food properly and see significant visible changes.Sep 18,2019 0
When people are looking to lose weight, it is quite common to turn to a group such as weight watchers or slimming world. nestled among others desperate to shift the pounds, you will benefit from the comradely of being around others who share the same goal as you; making it easier to stick to targets and reduce the feeling of isolation. however, when you put yourself in a situation where there is a goal or target to be reached it comes hand in hand with the possibility of shame and guilt when that goal is not achieved. not achieving the set target can mean falling colossally off the wagon and being left with a feeling of regret. having to start all over again when the pounds have piled back on, is not always easy. counting calories works well for some people, as they thrive from the challenge and enjoy the social aspect and the support from a network of slimmer’s. but counting calories isn’t for everyone and it isn’t always the best option. people that are dieting and counting calories are often terrified of fat. they will choose the low fat and rescued calorie option, opting for chemically enhanced flavors to replace the sugar. but foods that contain natural fats such as nuts, avocados and coconut oil, can assist with weight loss and they taste great too. avocados are a high calorie food containing around 160 calories, but they contain monounsaturated fats which give your body energy to slowly burn. avocados improve nutrient absorption and curb hunger pangs, leaving you with the feeling of being full after a meal. almonds contain the same monounsaturated fats as avocados and snacking on almonds, or incorporating them into your meal, will actually stop you craving unhealthy snacks and treats. like avocados, almonds are low in carbohydrates and high in protein. high carbohydrates would put extra pressure on the body to produce insulin to transport all the sugars around the body and it would usually end up turning into triglycerides and getting stored as body fat. again, as with avocados, the natural fat present in almonds will be used as instant fuel for the body, giving you extra energy to burn it all off. so don’t worry if you aren’t a calorie counter. turn to natures finest ingredients to give you extra energy, will power and help you burn fat.Sep 05,2019 0
We have all been there before at some time in our lives. we have had a super fun and indulgent weekend full of alcohol, late nights and junk food. it is now monday morning and your body is screaming for a clean start to the week. you know that you feel less-than-great (lethargic, run-down and not-so-sparky) and you want to rest your liver, flush out the toxins and start the week off by looking after your body (rather than abusing it). starting the detoxification process is definitely a good move. this is where you can actually normalize the body’s natural ability to process and excrete toxins that are stored in our fat, while you temporarily reduce the amount of incoming toxins. there are a lot of detox protocols, facts and myths out there. if you jump into detox without prior experience (meaning that you probably have a high toxic load and will release a high level of toxins) or proper supervision, it can backfire. you might start to experience severe detox symptoms including headache, lethargy, and skin issues. if this happens, you are not likely to stick to the detox and will end up back where you started at the end of the weekend. you also need to be wary that the body cannot process the large amount of toxins that are suddenly released into the bloodstream, and if you flush the toxins suddenly, they will get re-absorbed into the fat tissue stored in your body. this then undoes any good work that you are doing. when looking for a safe detox protocol and program, you should pay special attention to: a) a gradual approach that can minimize withdrawal, sudden toxin release, and increase success rate b) enough calorie intake to support the body’s detoxification and elimination process c) addressing issues of addiction prior to start of the program when done correctly, safe detox can bring many benefits to your system, including: 1. weight loss 2. clear skin 3. mental acuity 4. reduced stress 5. more energy 6. improved immune function 7. better digestion 8. reduced cravings in order to start a detox safely, you want to start by doing these five things: 1. use herbs that support your detox organs of the liver, kidney, and colon. great detox herbs that come in the form of herbal teas or tinctures include milk thistle and dandelion. you could also try taking these as an herbal supplement, which you can buy from your health food store. 2. encourage toxin elimination through your skin, which is the largest organ for elimination. ways to encourage this include sweating and dry brushing. get sweaty by doing physical exercise- a cardio workout would do the trick, or try using a steam room or sauna to sweat the bad stuff out. make sure you drink heaps of clean, filtered water to aid the body in flushing the toxins out and to keep your body properly hydrated after sweating. dry body brushing is also a great way to start removing toxins from the skin as well as waking up the lymphatic system which is probably sluggish after the abuse of the weekend. use a dry body brush in a light, circular motion over your skin, starting at your feet and moving up the body. do this before you shower to really remove the dead skin cells and open the pores to allow for easier toxin removal. 3. buy and eat as many fruits and vegetables as possible and ensure they are organic a much as possible. you can eat fresh produce in the form of smoothies or juices to really get the most nutrition from the foods. 4. reduce processed and packaged foods, which are loaded with sugars and chemicals. you have already eaten enough of these over the weekend and now it is time to give your body a rest from trying to process anymore. replace unhealthy snacks with fresh fruit instead. you will also want to avoid drinking coffee and of course, cut out any more booze. minimize your animal protein intake and avoid dairy products to really allow your digestive system time to relax during the detox. 5. there are heaps of toxins within the household and personal products many people use. try and avoid coming into contact with products loaded with chemicals, or better still, replace what you have with those made from natural ingredients. by easing into the detox, you are providing your body with a gentle detoxification. if you are looking to start a more intensive detox, it’s best to go through a supervised detox program so that fewer problems will arise when toxins are released as fat cells are burned off.Sep 02,2019 0
According to researchers at john hopkins university, the edible moringa tree is gaining a foothold as a healthy food source. moringa is a plant which is native to parts of africa and asia. the name is derived from munakkai/murungai/muringa, the telugu/tamil/malayalam word for drumstick. it contains 13 species from tropical and subtropical climates that range in size from tiny herbs to massive trees. every part of the moringa tree is edible, although the leaf clusters are the most easily accessible and among the most nutritious. the role of these leaves towards weight loss efforts is mainly because of the plant’s low-fat, high-nutrient qualities that make it an acceptable, low-calorie substitute for many other foods. along with this, the leaves high in vitamins b-1, b-2 and b-3, which are needed by your body to convert food into energy. identifying moringa this amazing tree is believed to be native to indian and himalayan mountains. some of the major characteristics of this tree which will help you identify it easily are:- a) it is typically 25 feet high in its native regions, and may grow to 10 feet or higher in locations where it is cultivated for food or medicines. b) the leaves of this tree are deep green, with long, edible oval leaflets. c) the moringa tree flowers and produces long, bean-like, edible pods. contribution towards weight loss it is true that moringa leaves play an important role in the weight loss process which is typically because the leaves are low in fat but are packed with so many nutrients, which make it a healthy alternative to many higher calorie foods. you will be amazed to know that is you consume moringa leaves you will be able to suffice 42% of the recommended daily minimum requirement of proteins and 125% of the recommended daily minimum requirement of calcium. the leaves which can be either consumed raw, cooked or boiled; are very high in all type of vitamin bs, which boosts up the digestion process and also speed up the process to convert foods to energy thus improving metabolism. nutritional strength of moring aoringa leaves are a powerhouse of nutrition, vitamins, proteins and minerals and that to without any fat and calories. checkout its nutritional strength:- a) 1 oz of these leaves has more calcium than 1 oz of milk! b) 1 oz of moringa has more potassium than 1 oz of banana! c) 1 oz of moringa leaves has more iron than 1 oz spinach! d) 1 oz of moringa leaves has more vitamin a than 1 oz of carrots! e) moringa leaves contain protein at similar levels to whole milk & eggs! how to consume? there are many ways in which you can conveniently consume these leaves. some of the common and most simple ways are :- a) raw as salad b) added to cooked vegetables and soups c) boiled like green tea leaves d) dry powder e) supplement tablets try to make these amazing moringa leaves a part of your daily routine to boost up your weight loss process. you can choose the way you want to consume them as per your convenience since it beholds the same nutrition and health benefits in all ways!Aug 22,2019 0
Everybody knows that sugar is the biggest culprit when it comes to weight gain, since it is extremely high in calories and also has a negative impact on insulin (fat storing hormone) and blood sugar levels. but can you believe the fact that even though you have been avoiding the intake of sugar to make the most of your weight loss efforts, this little ingredient sneaks and hides in many of the “healthy” items too that you have been consuming. checkout the list of so-called “healthy foods” that are actually laden with sugar: 1. milk don’t get deceived by fat-free milk as one cup of it has 12g of sugar. rather than going for cow’s milk you should opt for soy or almond milk , since both alternatives have nearly half the sugar content in comparison to cow’s milk. 2. breakfast food breakfast is the most important meal of the day and it is advised not to spoil it by opting for commercial breakfast options (cold cereal, instant oatmeal, healthy cereals, toaster pastries, etc.), which usually have high sugar in disguised form. so chuck these and go for options like whole eggs with veggies, protein shake, etc. 3. fast food sandwiches it is obvious that fast food is a big no for people who want to lose weight but generally when you are in rush, grabbing a sandwich on the go seems a nice option but what goes unnoticed are the ingredients that go into its making which contain high sugar. the bread that is used to make the sandwich contains sugar, the sauces used as toppings have sugar, even the meat that is added has sugar content. so from next time instead of going for a sandwich prefer a salad with olive oil and vinegar as dressing! 4. ketchup/tomato sauce everybody loves ketchup since it is tastes good with every kind of food. while enjoying the taste we tend to forget that most of the tomato-based foods are filled with sugar. can you believe that 1 tbsp of ketchup has 1 tsp sugar, using this you can calculate for yourself as to how much hidden sugar you are consuming. considering health and weight loss as a priority, you can opt for mustard sauce rather going for tomato sauce or ketchup. 5. spaghetti sauce one cup of your favorite marinara sauce contains 14.5g sugar and that too majority of it is added sugar. instead of buying packed spaghetti sauces you can opt for homemade pesto sauce, bolognese sauce which is high in nutritional value but has lower sugar content. 6. flavored yogurts you might be thinking that yogurt is a health food but it is important to know that some types of flavored yogurts actually have more sugar in a single serving than the amount of sugar that is there in a serving of ice cream. for a healthier choice, you should go for yogurts that are free of hormones or antibiotics and plain in flavor. you can add your favorite fruits atop it and enjoy with it without any fear of added sugar. 7. juices it is obvious that fruit juices are laden with sugar, but what is worth noticing is that vegetable juices are no exception. a glass of packed vegetable juice has about 8g of sugar per serving, since it contains a large amount of apple juice which is high in sugar. there’s no need to drink sugar and calories when you have a better option to blend a leafy smoothie, which is full of nutrition minus the sugar. 8. granola bars an easy to go protein granola bars which are marketed as healthy are actually the ones having disguised sugar in form of evaporated cane juice, brown sugar, agave, and honey. so in order to avoid the intake of added sugar skip the granola bars and go for fresh fruit with peanut butter dipping, when looking for a quick snack! 9. coffee drink stopping at a drive-thru for a quick coffee drink is a pleasing idea, isn’t it? but what is not that pleasing about the idea is that your favorite latte has more sugar as compared to a doughnut. it’s time that you start enjoying your daily cup of joy without any sugar, i.e. black since it is the best way to enjoy and appreciate the taste and aroma of a coffee bean. 10. bread even the bare minimum necessity of everyday routine is not free of sugar. two slices of whole wheat bread have around 8g of sugar. rather than filling your sandwich stuffing into bread opt for whole wheat pita which has only 0.5g of sugar! 11. salad dressings salad is a great way to improve health since it has lot of veggies and is extremely rich in nutrition. salads are counted as a diet food but the dressings used to enhance its taste have a high sugar content. it is advised to read the labels before actually buying the store dressings and avoid dressings containing high fructose corn syrup or some other type of added sweetener. even better if you could make your own dressings using olive/avocado oil, vinegar, and fresh herbs! 12. dry fruits the whole process of making a dry fruit aims at zapping out the vital nutrients of the fruits which are actually responsible for making it a healthy choice. with the nutrients even the taste goes down which is then compensated by adding things like sugars, dextrose, sulfites, glucose syrup, fruit juice, or sorbic acid, manufacturers are able to create flavors that are enjoyable for taste buds, but less friendly to your waistline. 13. sports drinks even your favorite sport or energy drink is not actually that healthy you consider it to be. according to harvard’s study, sports drinks fall under the “drink sparingly and infrequently” category credited to 50g of sugar in a mere 12oz of quantity. the energy boost you get after consuming these drinks is also because of the sugar rush your body is experiencing. so its time to say no to all the energy booster drinks available in the market and rather go for traditional options including lemonades, leafy smoothies, etc. 14. oatmeal no, we are not talking about oatmeal cooked up the traditional way rather we are pointing towards the packed oatmeal and the one that are being served by famous fast-food chains including mcdonald’s, panera, etc. the convenient options to have healthy food like oatmeal are generally laden with sugar, maple syrups and many other added sugar substitute. so if you go for any option other than the the old fashioned way you are actually harming your body rather than doing any good! 15. low fat foods 1990’s was the time when the world was mesmerized with the law fat diets, which ultimately resulted in increasing the production of low fat products in the market. the problem with low fat food is that after removing the fats the food tends to lose it taste which is then compensated by adding extra sugar. this makes it quite obvious that one should always opt for natural products with full fat to avoid the intake of additional sugar. anyways a little bit of fat isn’t that bad for the body, what say? hopefully this list will prove useful to make smarter decisions in the future and avoid sugar laden food items for quicker weight loss results.Aug 09,2019 0
Across the globe, mushrooms are considered to be a very healthy vegetable. while some people have it because of its delicious taste and others prefer it for its medicinal qualities. can you believe the fact that a 3 oz of portabella mushroom cap provides more potassium than banana or an orange. let’s checkout the nutritional benefits of this amazing vegetable in detail: 1. mushrooms are a great source of lean proteins since they are low in carbs and have no cholesterol at all. furthermore, mushrooms play an active role in balancing the cholesterol level between ldl (bad) and hdl (good) which is important to prevent various cardiovascular diseases like artherosclerosis, heart attack, and stroke. 2. mushrooms are a good source of iron too which makes it a natural cure for people who are suffering with anemia. over 90% of the nutritive iron value can be absorbed by the body, which promotes the formation of red blood cells and keeps people healthy and functioning at their full potential. 3. mushrooms are a powerhouse of antioxidants namely selenium, ergothioneine, etc. ergothioneine, which is unique to mushrooms is effective in providing protection from free radicals as well as boosting the immune system. 4. vitamin d is rarely found in vegetables but this one has this nutrient also. this essential vitamin facilitates the absorption and metabolism of calcium and phosphorous. mushrooms also contains a good amount of these two nutrients, so this effective combination in one vegetable, makes it a good idea to eat them whenever possible. 5. as highlighted above mushrooms are a rich source of calcium, which makes it important for the formation and strength of bones. regular supply of calcium in the diet can reduce the chances of diseases like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation. mushrooms & weight loss along with the benefits of having mushrooms highlighted above, would you believe me if i said that a completely lean protein diet is ideal for losing fat and building muscle mass? well, believe it or not, it’s true. they are an ideal food for people who are aiming for weight loss as they contain almost – no fat, no sugar, and no salt but are a valuable source of dietary fiber. further they contain a lot of water around 80-90%, making them low in energy density. foods that are low in energy density don’t contain many calories per gram which can help you lose weight. use as part of a healthy diet from the above highlighted points it can be inferred that adding mushrooms in your daily diet helps in increasing the fiber intake leading to weight loss, fighting high cholesterol and lowering the risk of heart diseases. following listed are some of the simplest ways you can include this wonder vegetable in you routine without much of an effort: 1. grilled mushrooms 2. use them as pizza toppings 3. add to your favorite soups 4. roasted mushrooms as side snacks 5. sandwich fillin after reading the amazing benefits we are sure that you will be compelled enough to add some mushrooms to your daily meals to ensure that you do not miss out on them!Aug 03,2019 0
Going for a run for the first few times can feel really hard – it’s difficult to breathe, muscles ache, lungs burnout, and all you want to do is stop right away. listen, don’t give up! we have got some simple tricks and techniques, which you can incorporate in your routine and these will actually help to make running as easy as a breeze (definitely, for the first time you will enjoy running) instead of a difficult chore. here’s the list- 1. slow downthe re’s no need to start your run at a speed of 8 minutes per mile. when you are new to running, the key to become a master at it is to go slow. the right speed for a starter would be enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath. just chuck the interval training (we know its great for faster weight loss especially around the tummy) and opt for a consistent running pace. if you slow down a bit, it will allow you to focus on correct running form, give you ample time to enjoy the scenic beauty and also you’ll have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. when you get used to running and are comfortable with it, your pace will increase naturally, and then you can begin to challenge yourself with sprinting intervals. 2. hills & squats strong leg muscles are a must-have to run easily. one way to achieve that is to incorporate leg-strengthening work into your runs by adding hills. running uphill is very challenging, but as soon as you get back to flat surface you’ll be amazed to see the difference in your running speed. another option for a stronger leg muscles is to incorporate leg-strengthening moves like squats, lunges, burpees, or step-ups! 3. add the element of fun if you literally hate your run it means that you are actually doing something wrong. it’s time that you start finding ways to make it more enjoyable like bringing your dog with you, running while listening to your tracks, explore new running place and fitness gears, etc.. adding an element of fun will bring a new spark and motivate you to go for runs more often! 4. being regular is the key in order to make your body accustomed to the demands of running, being regular is the key. instead of waiting for free time or a nice weather to go for a run, it would be better if you could make a weekly running schedule. when you plan to run often it will help in strengthening the lower body and core muscles which will ultimately make the running an easy activity for you. ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout. 5. don’t beyond run though running regularly is going to make you body very adaptive towards it, but it is important to go beyond running to get over boredom and repetitive-stress injuries. it is advised to mix your cardio routine with biking, hiking, dancing, swimming, trekking, etc. engaging yourself in other kinds of cardio is going to enhance the overall strength of your body, so next time when you prepare for run, it easier to stay ahead. not only this, since you are taking a break from run, you are actually gonna miss it and when you get back to it, you will surely find it more enjoyable and fun!Jul 19,2019 0
You want to lose weight and you know that the only way you achieve that is by exercising. starting a new exercise plan isn’t always easy. there are high chances that even though you have started to workout, but you still aren’t enjoying the process all that much. today, we have got some simple tips that will prove really helpful to find your workout groove: 1. blend it all variety is the spice of your life and same is applicable for your workout sessions as well. in order to keep your workouts exciting it is really important to add some interesting elements into it. though consistency is equally important, but that that doesn’t mean you can’t make things entertaining and fun during your workouts. whether you add the variation by the change of exercises or by the music variations, switching up your routine can help you stay motivated and excited about exercise. 2. find the workout you like this is one the most obvious way to love your exercises. even though everybody seems to know it but it is still surprising to see how many people think they have to punish themselves with exercises, and therefore they choose activities they absolutely abhor, like running on the treadmill. there are so many types of workouts when it comes to weight loss, and its important to experiment until you find a few that you can look forward to doing. so whatever activity you like – be it swimming, aerobics or cycling, it is essential to derive some enjoyment during your sweat session in order to develop a liking towards it! 3. check the intensity another main reason that people give up on the exercise plans is the pain that is caused to their body as they push themselves too hard. the motivation to workout automatically goes down when you feel too tired to get up from your couch after your sessions. though it is right to believe that if “no pain” then “no gain” but excessive pain might be your body’s way of telling you that you’re overdoing it. when deciding the intensity of your workouts don’t forget to differentiate between soreness and strain. 4. target quality, not quantity another reason to dislike exercising is because you don’t have enough time to go the gym 6 times a week, which is actually not required! in fact, doing less may actually get you more results. a study that was conducted at the university of alabama at birmingham highlighted that women who worked out 2-4 times a week lost about 200 more calories per day in comparison to the ones who worked out for 6 days in a week. by the end of the four-month study, each group had experienced almost the same levels of improvement in strength and endurance, with both the twice- and four times-a-week participants burning more total calories each day than the more frequent exercisers. the bottom line in order to love your exercises it is important that you don’t let it take over your life, but try to make it a happy regular part of your life. if you plan in such a way that you spend shorter amounts of time that are more focused and concentrated, you can cut your workout time in half and perhaps burn more calories overall!Jun 11,2019 0
If you feel hungry again and again it is the way of your body telling that you need some sustenance in order to work effectively. here we are talking about those days when just 25-30 mins after a hearty lunch you feel starved again. this means you are hungry even before you can finish the snacks that are already there in your hand. this might be happening everyday with you, but the main concern here is why? though it is normal to have an increased appetite after gym or workouts but if you constantly fell like a bottomless pit, there might be some serious issue in there. luckily, here we are tweaking some of your daily habits that can eventually help in keeping a check on your appetite so that you’ll keep all that eating to when you’re actually hungry – 1. confusing thirst for hunger the same part of the brain is responsible for thirst and hunger signals which makes it difficult for the body to distinguish as to whether you are thirsty or hungry. keep a water bottle at your desk so you remember to sip water throughout the day. this will definitely avoid unnecessary snacking and munching. 2. focusing too much on simple carbs & sugars if you eat a lot of simple carbs and sugar it will definitely make it impossible to feel satisfied. this is because your glucose levels will rise and give you energy and the crash rapidly causing your body to crave for more fuel. this ultimately becomes a vicious cycle, where you never feel satisfied no matter how much you keep eating. 3. you’re not eating enough it might sound contradictory to your weight loss goals but it is true that if you space your meals too far it can make you constantly hungry. the simple logic behind this is that if your stomach is empty for long your body is likely to release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished. in order to avoid overeating, try eating a meal or snack every three to four hours. 4. too much stress this is the most common reason – when you are stressed the body’s production of the hormone cortisol increases, which boosts appetite, since your body thinks it needs to prepare to fight. stress tends to increase the cravings for sugar rich and fatty foods which are known for comforting you physiologically. this may make you feel better temporarily, but at the end it increases snack cravings. 5. imbalanced nutrient intake the 3 main components of healthy snacks ate – fiber, protein and fat and these are responsible for slow digestion, which keeps blood sugar stable and keeps you full for longer. if you opt for foods that are rich only in fats and carbs it is going to create an imbalance in your body resulting in overeating. to avoid such situations always carry with you some healthy snacks like – roasted nuts, cherry tomatoes, cottage cheese, avocado. 6. lack of sleep sleep has a close relation with hunger hormones namely, leptin (reduces appetite) and ghrelin (stimulates appetite). when you are sleep deprived, leptin levels goes down and ghrelin rises up which ultimately results in hunger spanks. along with this, when you’re exhausted, your body craves a quick fuel source, glucose, which gets you reaching for those sugar-laden foods. these food items set you off on a hunger spree, since they give you a quick energy boost, followed by a sugar crash that makes you crave more. 7. medical problem if none of the potential reasons match with your overeating habits, it may be worth seeing a doctor to rule out any real health concerns. there are many diseases like diabetes, hyperthyroidism, depression, and anxiety that can result in increased appetite.May 28,2019 0
Think you need expensive equipment or a gym membership to get an awesome, well-defined, thick chest? well, think again. fortunately, gravity is on your side and it can help you work your chest, arms, abs, legs… anything! utilizing the force of gravity by performing body weight exercises for resistance can help you amplify muscular strengthen, definition and flexibility. but here’s the secret: you need to get out of the couch and get moving. move at least for 2 minutes and you’ll get hooked! pushups when it comes to working your chest, the first thing that comes to any person’s mind is pushups. pushups are versatile and can be performed to work your entire upper body which includes the arms, shoulder and chest. start by getting into a basic plank position by supporting your bodyweight on your hands and the balls of your feet. make sure that you position your hands right under your shoulders but are slightly more than shoulder-width apart. engage your core and form a straight line from your shoulders to your ankles. lower yourself to the floor by bending both arms by the elbow at the same time. stop when your chest is just above an inch above the ground. if you are unable to perform a normal pushup, place your knees on the ground and form a straight line between neck, shoulder, hops and knees. pause for a second and return to original plank position. perform as many reps as you can and focus on increasing reps every week. hindu pushups get into plank position just like you did with the normal pushup. instead of forming a straight line from shoulder to ankles, stick your butt into the air and perform a pushup. lower your body just as if you would with a normal pushup but instead of going down straight, dive forward using your chest while lowering your butt to the ground. pause for a second and repeat after returning to initial position. elevated wall presses this is similar to a regular pushup but instead of placing the balls of your feet on the floor, place your feet on the wall (make sure they are clean!) and allow your chest and core to balance you. make sure you are forming a straight line from shoulder to ankles and lower your body by bending bot arms while ensuring your feet are in contact with the wall at all times. pause for a second when your chest is just an inch off the ground and lift yourself up to plank position by using the muscles in your arms, shoulders and chest. repeat until you can’t take it anymore! dips people who go to a gym often use a dip machine for this movement but a couple of chairs at home can do a terrific job too. stand between two chairs and place each hand on each of the top backs of the chairs. make sure your chairs are sturdy or else you might get hurt. lift your feet off the ground, supporting your entire bodyweight with your arms. bend both your arms together and lower your body toward the ground. stop when your upper arms are parallel to the ground. pause for a second and straighten your arms to return to initial position. rest and repeat. warning: if you experience any severe pain during or after these exercises, see a doctor asap.May 14,2019 0
Thank you very much for registering and creating your personal Profile !
We apperciate your support and for choosing our Product!
Keep and eye on your inbox for your cofirmation email for the Server(If you have not received a confirmation email plese email us at
To Begain your experience.you will need to fill out some necessary information so that you can start tracking your progress