Fitness

Touch-Your-Toe Challenge: How Can You Be More Flexible?

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You might be able to run for miles and crush intense gym sessions with ease. But when it comes to flexibility, you may not even be able to reach your toes. So what’s it going to take for you to become more flexible? Let’s find out!


Factors that affect flexibility:

 

Gender, age, genetics and every-day activities are all factors that contribute to how flexible you are. Did you know that the activities we engage in as children also affect how our joints develop?


If you are not active and spend most hours of your day sitting, that causes a lot of contraction in your muscles, tendons, and ligaments. If you don’t constantly stretch your joints out, they’re going to get tighter.

 

Stretches that will help you touch your toes:

(Hold each stretch for 30-60 seconds)

  1. Seated Straddle

     

  2. Toe reach with band

     

    3. Pigeon pose

 

If you’re looking to work on a certain area, you’re going to have to stretch consistently for a consecutive number of days. Once you start practicing these, you should notice an improvement in a few weeks! Try it out, and let us know which of these exercises worked for you!

4 Ways to Encourage Healthy Habits in Your Partner!- Valentine’s Week Special

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How do you encourage healthy habits in your partner? The secret: You can’t make him do anything! What you can do is change your actions. Here are five tips that will help you and your partner eat and live healthier together.

  1. Stock your house with healthy foods 
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  2. Cook healthy meals for each other
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  3. Plan healthy “together-time’ activities such as working out together
    Couple running together in a race
  4. Reward healthy habits
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Do your best to support, join in, and reward the healthier habits your loved one tries out. Also, be prepared to accept their preferences—or limitations—if needed.

Couples who workout together, stay together! – Valentine’s week special

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A lot of couples look very much in love and connected. The secret to that crazy-in-love vibe they’re giving off could be that they’re working out together. This routine can provide HUGE benefits to your relationship. Read on to discover why the couple that works out together, stays together.

Guaranteed Quality time 

If you’re already making time in your day to exercise, why not do it together? Exercising together will give you quality time during the day, and more quality time helps keep your relationship healthy. Isn’t it?
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Healthy Competition


Bring the playfulness back into your relationship. Challenge your partner to a running race. See who can do the most squats or planks. It not only keeps your workout interesting but your relationship interesting, too!
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Sharing Common Goals


When you workout together, you’re both sharing the same goal of getting healthy and fit. The experience of being on the same page about something big brings you closer together.
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Improve Emotional Well-Being


Working out boosts your self-confidence, and can help you improve your moods. The healthier you are, the more energy you have to give to your relationship!

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The takeaway


Fitness can be about you, or it can be about you and your partner. Discover how doing so might give your relationship a new dimension and a new perspective.

 

References:
https://www.psychologytoday.com/us/blog/meet-catch-and-keep/201401/5-reasons-why-couples-who-sweat-together-stay-together

6 Great Cardio Techniques for People Who Hate Running

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When someone says ‘cardio’, most people almost always equate it to running. However, cardio exercises aren’t just about getting on a treadmill! Here are six ways to get your cardio quota for the day filled:

Swimming

Swimming is a great way to both warm up and cool off at the same time. The workout engages the muscles of your entire body and spikes your heart rate while still being low-impact and gentle on your joints.

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Jump Rope

Jump rope as many times as you can in four minutes for a quick burst round of cardio!

Cycling

Whether your bike is stationary or your way of getting somewhere, cycling is a great way to build endurance and give your heart a jump-start at the same time.

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Climb some stairs

This is a great way to get your hamstrings involved while warming up!

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Burpees

Burpees tax a lot of your muscles at once, but sloppy and bad form can lessen impact.

Zumba

Who said you can’t do cardio and have a party at the same time? Zumba is a great way to sweat and shake it off!

 

So for those of you who hate running, follow the above techniques to have a fun cardio workout!

 

Blurb: If running is not for you, get creative about your next cardio workout by following these techniques!

 

References:

  1. https://www.mensjournal.com/health-fitness/10-great-cardio-workouts-that-dont-require-running-20150706/partner-workout/

https://www.self.com/story/non-running-cardio-workouts

Essential Oils for your Thyroid Hormones

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Hyperthyroidism is a condition that arises when your body produces an excess amount of the thyroid hormone. Few symptoms may include weight loss, anxiety, heartbeat irregularities, and muscle weakness. The biggest threat to your thyroid health is the stress that you allow into your life.

How can you deal with it? Try some self-care routines; using essential oils are a great place to start. Essential oils may not prevent your body from producing too much thyroid hormone, but may help you de-stress and improve the symptoms of Hyperthyroidism.

Lemongrass
Lemongrass oil has been considered for its powerful anti-inflammatory properties. If you have a swollen or inflamed thyroid area, applying lemongrass oil can provide immediate relief.
olive-oil-bowl-lemon-slice-and-jar-on-white-background_23-2147853673Lavender
If you experience anxiety caused by hyperthyroidism, consider using lavender oil. It helps you relax and feel good.

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Sandalwood
Sandlewood oil is known for its anti-anxiety properties. Apply a few drops of sandalwood at your pressure points, or diffuse sandalwood oil through an aromatherapy diffuser to help treat anxiety caused by an overactive thyroid.

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Takeaway
Essential oils can be used to treat some symptoms of thyroid conditions. If you are not sure if you have a thyroid condition, consult your doctor, and get tested and before you try any type of home remedy.

3 Brilliant Ways To Burn Calories On Your Morning Commute!

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If you find it hard to squeeze in a workout or make it to the gym after a tiring day at the office, you might want to take advantage of your morning commute and maximize your activity level.

 

Whether you’re in a car, walking, biking, or on the train, there are ways to make your morning commute worth your while. Here are three ways to turn your morning commute into a mini-workout session:

On your walk to work

Not too long a commute? Don’t worry. There are still some exercises you can do during your short walk to the office.  Add 1 minute of lunging into your commute; they need not be deep lunges. Even half the depth or ¼ of the depth of a full lunge is great.  Also, if there are stairs on the street, or in your building, use them instead of taking the lift. This is a great way to activate more muscles to burn more calories.

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In the car

It’s hard to imagine you could get a workout in while sitting in a car, right? Well, there actually are a few moves you can do to improve your muscle tone. Strap on some arm weights and try to keep both hands on the wheel at all times. This is probably the safest exercise you can do in the car without getting distracted. This will increase the number of calories you burn and continue to burn throughout the day.

Man driving a family car

In a train or a bus

Make that ride a little more bearable by keeping yourself busy with a workout. First off, don’t sit. Give that seat up for someone else. Do calf raises while you’re standing. Time each set for one minute, relax for 30 seconds and repeat 5 times. This one is great for packed trains when you don’t want to draw too much attention to yourself!

 

So, make every bit count when you’re looking to burn calories and stay in shape. You will actually start seeing a difference if you’re consistent and aware!

 

References:
https://www.cosmopolitan.com/uk/body/fitness-workouts/a9937021/how-to-burn-calories-commute/

7 bad habits that you should bid goodbye with 2018!

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If you’ve promised to give your life a major upgrade in 2019—and beyond; the first step is to leave behind bad habits that may be sabotaging your progress. It might not be easy, but let’s give it a try!

 

Procrastination/Laziness

It indeed is very easy to postpone doing what needs to get done and to leave it for the next day – except when the next day never comes. So here’s a suggestion- Maybe you should consider eliminating the word “lazy” from our vocabulary entirely to get back on track and stay active!

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Spending too much time on the couch

People living a sedentary lifestyle tend to be less healthy. Experts believe, you should get at least 150 minutes of moderate cardio activity or 75 minutes of vigorous cardio activity per week, or some combination in between.

Waking up at 12 pm or later

People who wake late miss one of the greatest feats of nature- ‘Sunshine.’ Also, if you try waking up earlier; you will have more time to get things done and won’t be missing out on half the day.

Spending money on unnecessary things

Start off this new year with the best of intentions to save money – buying only what you need and trying to watch your spendings. So, how about learning to budget your money and stopping to rely on your credit cards?

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Convincing yourself that everything you worry about will happen

Worrying yourself too much is one of those common, sneaky bad habits most people indulge in without realizing it. It can cause a lot of stress. So, stop worrying and start living!

Using electronics before bed

You already know you should be getting between seven and nine hours of sleep per night. A before-bed Instagram/Facebook scrolling can steal your sleep away. Moreover, most sleep experts recommend finishing any screen time at least 20 minutes before you’re ready for bed.

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References:

https://greatbigminds.com/5-ways-to-say-goodbye-to-bad-habits/


https://www.self.com/story/bad-habits-to-quit-for-health-happiness

4 easy and meaningful wellness resolutions for New Year!

26-12-2018

Most New Year’s resolutions are about improving your health and wellness. One key to achieving your resolutions is picking specific, realistic and achievable goals. Right?
But beyond those basics, what should you do differently? Let’s have a look.

Eat mindfully

The idea behind mindful eating is pretty simple: If you take the time to truly savor what you are eating, without distractions, then your body will tell you when you’re full and what it’s craving.

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Find workouts that will help you achieve your fitness goals

First, narrow down what it is you want to achieve at the gym, whether that’s building muscle, increasing flexibility, or burning fat. Then try workouts that are aligned with your goals—and the ones you enjoy.

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Nurture your resolutions

How you nurture personal relationships depends on you. If it means you add a weekly lunch with a friend to your schedule? Join a local club or practice your favourite sport. Plan a monthly date night with your partner? Eat meals at the dinner table with your family more often?

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Drink a bit more water

If you want to up your water consumption, try keeping a water bottle at your desk, drinking a glass before starting each meal.

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Wrap up

Don’t wait until Jan. 1 to start setting resolutions to improve your health and wellbeing. Setting goals and improving yourself doesn’t have a right time; that time is any time and it’s best to start right now.

References:
http://thinkhealth.priorityhealth.com/5-tips-for-setting-healthy-resolutions-before-the-new-year/

The Hula hoop Christmas workout is the new #fitspiration!

24-12-2018

All the joy of this festive season may be making you miss the gym! But the fitness freak in you can’t let go of the guilt, right? We have the perfect solution! And what’s more? It is the new #fitspiration trend! The answer to busting stress and burning calories lies in a round hoop. That’s right! Hula hoop- that simple game you used to play during your childhood is now coming up as a fun exercise. So grab a hoop and get started.

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The Routine

You may not have touched one since you were 10, but the humble hula hoop is a bona fide piece of workout equipment that can tone your thighs, abdominals, gluteals, and arms. Try this routine thrice a week and practice till you get perfect

 

Move one: Side to side

Hold the hoop at waist level and sway your hips in a side-to-side motion.

 

Move two: Front and back

After placing the hoop at the waist level, rock your hips forward and back to keep the hoop going.

 

Move three: The orbit
Stand with your feet together, raise your arm above the head. Get the hoop in motion so that it’s rotating around your hand.

 

So, grab a hula hoop and try these moves.You will barely feel like you are working out but at the same time you will be burning 150- 200 calories in a span of 30 minutes. So get started and channel your inner child with this fun workout!

 

References:
https://www.telegraph.co.uk/health-fitness/body/hula-hooping-the-sure-fire-way-to-strengthen-your-core/

 

4 Tips For A Healthier Christmas

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The festive season is all about family, friendship and food! However, this makes it quite challenging to stay on top of your health goals.

 

If you’re looking for practical and easy tips to be healthy during your holidays, we’ve got you covered.

 

Get out the bat and ball



Why just watch cricket when you can play it too? Cricket is the only sport that regularly stops for drinks breaks as well as lunch and evening tea, so take advantage of this and get outside with your family and play!

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Have an active holiday


Where are you going for your holidays? If you plan on lounging by the pool, try diving in from time to time. Get out for a solid 30-minute walk or even go on a cycling tour.

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Switch your focus to healthy eating

 

If you’ve been calculating the amount of sugar, carbs, salt etc. you have been eating, it’s time to change how you think. Here are a few tips that can help keep you on track:

  • Eat plenty of fruits and vegetables
  • Keep water as your drink of choice
  • Replace salt with herbs and spices to flavour your food.woman-s-hands-with-caesar-salad-on-table-in-restaurant_8353-6595

Get a good night’s sleep

 

Stick to a regular sleep routine and get at least 7-8 hours of sleep so that you start fresh the next day.

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Of course, Christmas is a time to enjoy yourself, so follow these tips to stay fit and healthy without missing out on the festive fun!

References:
https://www.heartfoundation.org.au/news/five-steps-to-a-healthy-christmas

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