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Benefits of Working out In A Group

Most of us workout with an end goal in mind – it can be to lose weight, get fitter or to just feel good about ourselves. Our end goals are personal and very specific to us and sometimes we start to wonder “Will I achieve these goals better or worse if I work out in a group?”

Working out in a group can have some really good benefits and in fact help you reach your goals as planned or earlier. Here are some benefits of working out in a group

1. Keeps you motivated

Most people find it difficult to work consistently towards their fitness goals. Working out in a group keeps you motivated and makes you want to be regular and push further simply because someone else in your class is doing it! Not just this, meeting new people and making friends at class makes you look forward to your next workout.

2. Routine

When you are the only one training, there is a tendency to keep procrastinating your workout to make space for other things that come up. If you join a group class, you do not have a choice but to be there on time to work out and complete the class.

3. Performance improves

In a group class, you don’t want to give up easily! You want to complete those squats and do those push-ups without giving up too easily and this kind of a positive push helps increase your performance.

4. Learning

In a group class, you get to learn a lot from the people you work out with. It could be fitness or nutrition tips or even how they stay consistent with their fitness goals! This helps keep your initial enthusiasm intact and help you work towards your goals.

5. Fun

More than anything, group workouts are a lot of fun! You meet new people, workout together, keep each other motivated, burn some calories and have a lot of fun in the process.

6. Less intimidating

Working towards your fitness goals all by yourself is a scary thing because trust us when we say none of your other friends want to hear in detail, your weight loss goals! Having someone to workout with and working out with a group of people with the same goal makes this whole process a lot less intimidating.

References:

http://222.popularfitness.com/articles/group-workout-benefits.html

5 Hygiene Tips You Just Cannot Ignore!

Wash your hands, keep your food covered and make sure you drink clean healthy water – I am sure this is not the first time you are listening to this! It does not matter how many times this has been said; one cannot reinforce enough how much hygiene is important for staying healthy.

Hygiene is the first step to good health – here are five non-negotiable lesser known hygiene checks to keep you in place!

1. Foot Care

Our feet are possibly the most ignored part of our body and we seldom pay a lot of attention to our feet – Remember to wash your feet properly, wear comfortable shoes and socks to keep feet clean. It is also really important to make sure that your shoes are the right fit and are maintained well!

2. Nail care

Did you know that keeping your nails short and healthy can keep germs at bay and reduces your risk of infection? Make sure you trim your nails regularly, clean them every day to ensure there is no dirt in between them and also moisturize your nails and cuticles to keep them soft!

3. Dental Hygiene

Brushing your teeth twice a day is essential to keep your teeth free of germs and flossing your teeth will also help remove food stuck in between your teeth. Not just your teeth – even the brush you use needs to be clean! So make sure you replace your toothbrush once every three months to stay hygienic.

4. Keep work spaces clean

You spend a large part of your day at your work desk and this is one of the major areas where germs and bacteria can breed! Make sure you use disinfectants to keep your desk space, mobile phones and laptops clean as infections can easily spread.

5. Washing your hands

This one cannot be said enough times! You must wash your hands before and after eating, after you use the restroom or even after you cough or sneeze. It is very useful to keep an alcohol based sanitizer with you handy so that you can always keep your hands clean.

Reference:

http://timesofindia.indiatimes.com/personal-hygiene-20-tips-for-better-personal-care/articleshow/17371587.cms

6 Habits You Can Emulate From Emotionally Strong People

Ever looked at someone who always seems calm and put together and wondered if you can be like them? Are there certain habits that emotionally strong people have that make them different from others?

Definitely!

The good news however is that these practices are not difficult to imitate – with conscious effort you can easily bring these habits in your life and become an emotionally strong person.

In a world where your emotional quotient has equal if not more importance than your intelligence quotient, these are some things you can always remember to stay happy and healthy.

1. Remember to be grateful

The first step to becoming mentally strong is by staying positive and what better way to stay positive than practicing gratitude and appreciating the things you already have in your life. Maintain a gratitude journal or spend some time every day thinking about all the things you are grateful for.

2. Don’t worry about things you cannot control

There are only two kinds of problems: The ones you have control over and the ones you don’t! Learn to stop worrying about the things over which you have no control as this only drains your emotional energy.

3. Live in the moment

Unless you are able to make peace with your past and not incessantly focus on regrets, being emotionally strong will be a great challenge. Learn to leave behind what has happened and live in the moment with hopes for a better future!

4. Learn to Say No

Emotionally strong people know how to say “No” while still remaining positive and polite. Only when you say “No” to the things you don’t want to do, you will find enough time for yourself and all the things you want to do. Learning to say “No” is an important way to control how your emotional energy is used.

5. Spend time alone

Only when you spend some time with yourself and reflect on your actions you understand yourself, your strengths and weaknesses. Apart from this, every emotionally strong person knows that solitude is just a step towards betterment and growth!

6. Practice perseverance

What is emotional strength if you cannot get right back on your feet when you fall down? Perseverance is a very important quality because we cannot avoid set-backs that come in our way but what we can avoid is getting bogged down by them for too long.

Reference:

http://www.inc.com/amy-morin/18-things-mentally-strong-people-do.html

5 Tips To Cut Back On Sugar From Your Diet

Do you “suffer” from a sweet-tooth? Do you find it difficult to stop after “one” piece of chocolate? If that is the case, it will be quite a task for you to cut back on sugar. You probably find yourself craving for sugar after every meal and find it really hard to skip dessert.

When you start out, giving up on sugar feels like the most difficult task but it does not have to be so hard –

Here are 5 quick tips to cut back on sugar!

1. Start slow

For someone who has been accustomed to sugar in some form or the other, it is very hard to go cold-turkey and completely cut back on all sugar. In the initial few weeks, reduce your sugar intake and gradually work towards completely eliminating sugar.

2. Read food labels and stay aware

The first step to cut back sugar is to understand where the sugar you eat comes from. Almost all packaged food has sugar and it is important for you to read food labels, understand by what other names does sugar go by (fructose glucose, molasses) in order to avoid these foods. Watch out for these sugar alternatives and stay wary of all packaged foods!

3. Choose naturally sweet foods

If you are craving for sugar, the best way to satiate the craving is to eat something that is naturally sweet – like a fruit! Remember not to overdo this and save fruits for the days where you really want to enjoy eating something sweet without feeling guilty about it.

4. Break the habit – monitor your emotions!

For most people, it is more out of routine that they reach out for a piece of chocolate or sweet immediately after a meal – in fact they simply reach out for something sweet because they have been doing this for long enough. If you are one of those people, consciously avoid eating a sweet after a meal!

There is also a general tendency to reach out for desserts when you are stressed, frustrated or feeling depressed – ensure that you avoid this as it is not just unhealthy for your body but it will only aggravate these feelings in the long run!

5. Stay prepared

One of the major reasons we tend to eat unhealthy is because often healthy food is not readily available. Ensure this does not deter your attempt to cut back on sugar and make sure you always have a stock of healthy snacks.

References:

Http://www.health.com/health/gallery/0,,20809521,00.html#more

Https://www.womentowomen.com/nutrition/sweet-poison-kicking-your-sugar-addiction/

4 Hacks to Help Reach Your Fitness Goal!

Come January and the first thing everyone wants to do is get fit – after all it is the perfect time of the year to re-set your routines, get more disciplined and work towards a fitter you. You are already half way there if you have decided to make a commitment to your health but here are four things you should do to make sure nothing stands in between you and your fitness goals!

1. Set clear goals

It is really difficult to change habits overnight and when you don’t know what you are working towards, it only gets harder. Make sure you clearly define your fitness goals and write it down so that it is a constant reminder for you to work towards it. A good fitness goal for instance would read something like i want to lose 4kgs over the next three months!

2. Neglecting what you eat

Fitness and nutrition are both pillars to a healthy body. If you are ignoring one aspect and over-doing the other, you will not reach your goals. Ensure that you watch what you eat and discipline your eating habits to get the maximum results from your workouts.

3. Prioritize fitness

One of the major excuses people give for not being able to meet their fitness goals is “not having enough time”. So make sure you schedule work and your social life well ahead so that you never miss out on a class. Unless you make fitness a priority, your workout time will always keep getting pushed to make space for other “important” things.

4. Starting over

Remember that if you have decided to attend every class regularly and eat carefully every single day, chances are that you might slip and miss out on a day or two – don’t let this demotivate you! Pick yourself back and start over keeping in mind what your goals where in the first place.

References:

Http://www.lifehack.org/articles/lifestyle/10-fitness-mistakes-you-need-avoid.html

5 steps to cope with PCOS

Polycystic ovary syndrome (PCOS) has become a common disorder among women of reproductive age – common however does not mean that living or coping with PCOS is an easy task! PCOS not just affects a woman’s hormones but it also comes with a fair share of side-effects that include adult acne, weight gain, facial hair and sometimes even infertility.

However, here is the good news – adapting a healthy lifestyle and making some simple changes to your everyday habits can go a long way in managing PCOS and evading these side-effects.

1. Eat healthy

There is no substitute to fixing your relationship with food. Cut out foods that involve high amounts of carbohydrates, eliminate junk food and replace these with nutrient dense high fibre carbs or foods that contain lean protein and healthy fat.

2. Exercise

Incorporating some exercise into your day will go a long way in helping you by controlling insulin sensitivity, increasing frequency of ovulation and helping to keep cholesterol in check. Remember, weight loss is not the only goal!

3. Avoid stimulants

Any stimulant – it could be one (or two, or three) cups of coffee, a glass of alcohol or a smoke, although widely prevalent in lifestyles today is the worst thing to do for someone with PCOS. These stimulants increase insulin production and only make PCOS worse.

4. Manage stress

Learning to cope with PCOS involves not just the physical aspects but also learning to manage stress. PCOS often cause mood-swings, depression and stress which is why it is important to stay relaxed, calm and informed about these so that you can handle it better.

5. Stay organized

A large part of learning to live with PCOS involve planning – it could be planning to meet your doctor, planning to take regular tests, planning to eat healthy meals or planning to exercise daily. It is important to stay organized and plan these things ahead so that they don’t stress you out!

References:

http://attainfertility.com/article/pcos-diet-strategies

http://www.more.com/lifestyle/exercise-health/top-10-tips-living-pcos

All You Need to Know About Obsessive Compulsive Disorder

OCD is a very common trait in people and as the name suggests it involves the compulsions with regard to tasks that are part of the normal day-to-day activities of a person. It can be witnessed in people across various age groups starting from age 7. It is more common in boys than girls in childhood but in adulthood, women are more affected than men. 0.6% of children and adults get affected in India.

Types of OCD

Checkers: Keep checking on things multiple times

Washers: Keep everything around you very clean

Sinners: Expecting perfection in anything and everything

Counters: Obsessed with order and symmetry

Hoarders: Unwillingness to throw things away

Here are a few things that will help you understand more about OCD:

OCD is a chronic disease and cannot be cured like fever or cold. There are a lot of self-help techniques that can help you get out of it but if it is not practised the chances of relapse are high.
There are medicines to treat OCD but most of the time it is not the same drug that is used in the treatment; it varies from person to person.
Writing down things that you obsess about again and again whenever you feel it can ultimately weaken the power of obsession.
Create a ‘worry period’ for ten minutes everyday and tell yourself that you will obsess only at that particular time; make sure it’s not close to bedtime.
It’s a good practice to hold on and delay for a bit before you perform your ritual. In this way you will be able to get your obsession under control.
Being independent and learning to manage your OCDs by yourself is very important. Seek professional help if it gets worse.
Cognitive or Behavioural therapy which involves multiple training sessions is an effective treatment compared to counselling sessions.
Telling yourself that it’s ok to not be perfect all the time can help during times of anxiety.
It helps a lot when the affected patients read more about OCD as it helps them deal with it in better ways.

References

http://beyondocd.org/expert-perspectives/articles/ten-things-you-need-to-know-to-overcome-ocd

https://iocdf.org/expert-opinions/25-tips-for-ocd-treatment/

http://yourdost.com/blog/2015/09/12-essential-tips-to-deal-with-ocd.html

8 Amazing Benefits of Soaked Almonds

Almonds, among all nuts are considered to be the healthiest given their rich constitution of proteins, magnesium, calcium, zinc, fiber, vitamin E, omega-3 and omega-6 fatty acids. They have a bag full of benefits to offer provided they are eaten in the right manner. There’s a reason why we decided to talk about the benefits of soaked almonds in particular here. Almonds in general have an outer brown layer called tannin, that basically helps the seed to grow but deters the digestive capability of the human body when eaten. When the almonds are soaked overnight (8 hours), an enzyme called lipase is released which aids in digestion.

Get ready to be amazed by the goodness that these soaked almonds can bring to your body!

1. Soaked almonds are rich in Vitamin B17, flavonoids and folic acid which are vital nutrients required by the body to fight against cancer cells.

2. By taking in 5-6 soaked almonds a day, you are doing your Central Nervous System a big favour. The essential fats present in them have been proven to improve memory power significantly.

3. Cholesterol levels can be kept under control as they are rich in Mono Unsaturated Fatty Acid (MUFA) which are responsible for keeping your heart healthy.

4. Eating a diet rich in almonds increases the amount of alpha tocopherol in the blood which is one of the key components of maintaining blood pressure.

5. The insoluble fibres present in almonds have been proven to help prevent constipation.

6. Pregnant women can be extremely benefitted from the folic acid it has since it provides ultimate nourishment to the mother and the foetus and also makes labour smooth and safe.

7. If you’re working your way towards losing weight, snacking on soaked almonds can help keep your cravings at bay and also aid in metabolism.

8. They are also richly packed with anti-oxidants which inhibit free radical damage and helps slowing the ageing process of the skin.

References:

http://food.ndtv.com/opinions/ why-soaked-almonds-are-better- than-raw-almonds-726909?utm_so urce=taboola&utm_medium=vkool

http://www.thehealthsite.com/d iseases-conditions/health-bene fits-of-soaked-almonds/

6 Reasons to Embrace Spinning

First of all, New Year wishes to all our lovely subscribers. Life has given us yet another fresh start to add and delete a few things in our life. Well when it comes to fitness, you just can’t delete. While we are all gearing up to a fitter 2017 (we know it’s the new year & some may have already started working out), we earnestly urge you to keep going and never let laziness or boredom set in. This New Year, we thought we’ll introduce to the world of spinning to all of you who haven’t heard about it before.

Spinning is a form of indoor cycling (on a stationary bike) which is slowly becoming popular in India owing to the fun and excitement involved while toning yourself. Unlike other normal cardio exercises, spinning helps achieve desired results fast. On an average each spinning session lasts for about 40-50 minutes targeting and strengthening the core muscles, leg muscles, shoulder muscles, quadriceps and hamstrings. Spinning is also coveted by people who love climbing hills owing to the flexibility that the cycle offers them in terms of resistance.

The following are the interesting benefits that spinning has to offer to all the active spinners:

1. It’s a brilliant workout to burn more calories in a shorter span of time. It has been found out that spinning can help you burn more than 500 calories in a 45 minute workout.

2. It’s mostly a group activity when it is done in a studio where there are anywhere between 6 and 20 spinners. The advantage of this is that, such a group activity induces a lot of fun and enthusiasm and provides a great platform to challenge one another and thereby burn far more calories.

3. Spinning helps in pumping up blood to the heart and increasing the lung capacity. When you spin harder, the breathing cycle regularizes and thereby helps the lung expand and contract completely.

4. Since you can control the level of resistance on the spinning bike, you are given the liberty to set your own space and rhythm and move forward. However when there is a trainer involved, it is always better to spin as per his instructions to burn calories more effectively.

5. There’s a low risk of injury since spinning has a provision for hand support and a proper seat that is cushioned. This kind of a support is not always present in other forms of exercise.

6. The best thing about indoor cycling is that you don’t need to know how to balance on a real cycle. Also, this can be performed by people across ages and required only self-motivation to keep going forward.

PS: Rain or shine – there are no excuses for not spinning!

References:

http://www.bestwomensworkoutreviews.com/benefits-of-spinning-workouts-for-health-and-fitness

http://www.thanyapura.com/stories/spinning-for-weight-loss-and-other-benefits/

14 Quick Winter Care Tips for Your Body

Winter is the season of longer hours of lazing in bed. Our body does not always welcome winter with a smile. Whipping winds, dry air and cold temperatures cannot really be friends with soft skin and frizz-free hair. If proper care is not taken, dry skin can be subjected to a lot of cracking and bleeding. If you think oily skin is better then, that’s not true. Oily skin usually requires special care during winters as well. It is not only the skin, but also the hair, nails and our overall health that required special care during winter.

Here we list a few interesting tips to take care of your body during the season.

1. We know it can be tempting, but it is better to stay away from hot showers. Instead use water at lukewarm temperature and then pat your skin dry with a towel (do not rub your towel hard on the skin).

2. Never forget to use a good winter body lotion after every shower. This will help in balancing the secretion of essential oils by the skin and also helps lock the necessary moisture.

3. Cracked heel is a common problem during this season. All you have to do is, soak your feet in warm water for 15 minutes and later scrub with a pumice stone. Lather it with some cream after that.

4. Dry lips can often tempt you into licking your lips. That’s the last thing your lips would want you to do. It’s better to carry a lip balm with a SPF of 15.

5. Adding 5-6 drops of tea tree oil to the water while bathing helps keep the skin soft and supple.

6. Get rid of dry scalp by massaging warm oil 2 hours before you have a hair wash and then rub your scalp with lemon just after you shampoo and wash it off.

7. Don’t shampoo more than 3 times a week and avoid hair dryers after a hair wash.

8. Ensure you buy make-up products that are oil-free and water-based.

9. Wear a scarf to lock the natural oil in your hair. This will help you stay away from dry, frizzy hair.

10. Make it a habit to wake up in the morning and blow your nose even if you don’t find the need to. If you’re nose is stuffy, do steam inhalation with eucalyptus oil.

11. If you feel too cold, start heating your legs first and then work upwards. It’s good to wear thick socks all the time if the weather is extreme.

12. It is better to avoid metal jewellery as they tend to be storehouses of cold temperatures.

13. Brittle nails are a common phenomenon during winters. Tackle this by coating your nails with a transparent nail polish.

14. Keep a bottle of non-medicated saline tears or ear-drops handy and use it to moisturise your eyes if you experience dryness in your eyes.

References:

http://www.stylecraze.com/articles/9-simple-winter-care-tips-for-oily-skin/

http://www.drfranklipman.com/12-tips-to-keep-skin-soft-and-glowing-in-winter/

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