• Execise Daily

    Execise Daily to keep your self fit and strong

  • Say NO to Junk Food

    Eat Clean and stay fit and healthy

  • Follow Three E’s to stay healthy and fit

    1-.Eating Right 2-Exercise Regularly. 3-Everyday active.

Sunday, 16 December 2018

Build These Simple Strategies into Your Days for Better Head-To-Toe Health




Head-To-Toe-Health
Head-To-Toe-Health


Image courtesy of Pexels

 Build These Simple Strategies into Your Days for Better Head-To-Toe Health

Does it seem like you don’t have the energy you used to have, or that you catch every virus that goes around?  There are some surprisingly simple actions you can take to improve your overall well-being.  Read on for important suggestions that can help keep your mind and body in top form. 

Take a deep breath.  

While you might think of your home as a refuge from the outside world, Huffington Post explains the air in your household might contain pollution that is damaging your health.  Air fresheners, cigarette smoke, cleaning products, and other contaminants could be lurking nearly anywhere, too tiny for you to see but big enough to hurt your body as you breathe it all in.  Thankfully, you have an easy course of action to fight these little enemies: change your air filters routinely.  Changing your air filters is good for your health, especially if you have allergies or asthma, and it also keeps your heating and cooling system running more efficiently, saving you money both in energy use and wear and tear on the system.  To stay on top of your air filters, it might help to sign up for a subscription service; that way, you’ll have some on hand when it’s time to replace them.  It’s a win in every way!

Hello, sunshine. 

How much time do you spend in the sun each day?  If you tend to be holed up in an office under artificial lighting for the bulk of your waking hours, adding some time in the sun could be a boon to your well-being.  In fact, there are a number of important health benefits to be gained from catching some rays every day, such as lowered blood pressure, better sleep quality, less risk for certain cancers, and stronger bones.  You can even literally be in a “sunnier” mood, thanks to the release of hormones triggered by sunshine, and with routine sun exposure, you might even drop some extra pounds.  You don’t need much, either - just 10 to 20 minutes per day with some exposed skin.

Check your vitamin D. 

 One of the great things about sunshine is it helps to boost your body’s vitamin D production.  Vitamin D in and of itself offers important perks.  It’s necessary for bone health, can decrease asthma symptoms, protect your brain against aging and dementia, and supports your immune system.  For days when you don’t get enough time in the sun, you can boost your body’s vitamin D by including it in foods you eat, such as salmon, tuna, egg yolks, mushrooms, or fortified dairy products. 

Laugh it up.  

Laughter is said to be the “best medicine,” and there is good reason for linking giggles and health.  Some research indicates laughter can potentially lower stress and anxiety levels, reduce high blood pressure, lower risk for depression, promote a more positive outlook, and boost your immune system.  Even if you don’t have anything to laugh about, pasting on a smile can help you feel better.  According to Psychology Today, simply smiling - even a forced smile - can release feel-good chemicals in your brain.  You can reduce your stress levels, relax your body, lower your heart rate and blood pressure, and even improve how others perceive you. 

Take a time-out.  

Spending some time each day in mindful meditation can provide important benefits to your mind and body, and as Mayo Clinic points out, it’s so simple that anybody can do it.  You can use meditation to reduce asthma symptoms, control pain levels, lower risk of heart disease, increase self-awareness, reduce stress, and improve your outlook on life.  Learn some mindful breathing exercises so you can better manage tough situations and improve your overall health.

A better quality of life doesn’t have to be complicated.  Improve your home’s air quality, get some sun, and spend time laughing, smiling and meditating.  You can feel better and live a fuller life with some simple solutions.

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Sunday, 21 October 2018

Fitness Mantra 25


 IT'S A LIFE STYLE, TRAIN LIKE THERE'S 
NO 
"FINISH LINE"

Motivation Training Heath Fitness
Fitness Motivation

Image Source : Wallpaper-House


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Friday, 19 October 2018

Stay Fit Even When Hard Workouts Aren’t Possible

Stay Fit Even When Hard Workouts Aren’t Possible


Those marathon crossfit workouts at the gym? They’re fantastic for burning calories and toning muscle, but they’re not always possible and hardly advisable if you’re sick or injured. So, there’s no choice but to sit back on the couch, turn on the TV and binge watch your favorite series with a bag of chips in hand. That’s not true, and you know it. Fitness is not a matter of huffing and puffing and heaving and straining until you have no strength left to give. You can stay healthy in other ways, even when life’s been unkind to your poor body. Here are a few suggestions.

Cross-Fit Stay Fit Even When Hard Workouts Aren't Possible
Cross-Fit

Stick to Your Diet

This isn’t always easy with temptation lurking in every fast-food joint and junk food aisle of the supermarket, and that shows in modern Americans’ expanding waistlines as they consume 25 percent more calories than they did in the 1970s. If you’re no king or queen of the kitchen, consider ordering from a meal delivery service as they’ll serve up dishes made from the freshest produce and in portions that won’t bust your belt.


Ride a Bike

The best thing is you get your workout just by pedaling down to the store to pick up some milk. Someone who weighs around 150 pounds would burn off a cool 95 calories in just 10 minutes at a leisurely pace of just 12 to 14 miles per hour. And if you want to want to step up the difficulty, just change the route to add a bit of uphill climb.



Try Yoga

Although this form of exercise and meditation proves more strenuous than some presume, there are ways to go about it even when you’re under the weather. The key is to listen to your body and follow its signals, yielding to an easier style such as restorative or kundalini if you can’t handle difficult poses at the moment.



Plunge Into Pilates

It’s the close cousin of yoga but involves some machines as well as work on the mat, with a strong focus on core strength along with flexibility. You can begin at home with some simple exercises such as leg circles and scissor kicks, which you’ll find in Self’s simple guide to the basics. If that’s appealing, there are dozens of additional techniques to try.



Start Power Walking

It may look silly to some, but they probably haven’t tried it. With an exaggerated swing of the arms and hips, you’ll trim and tone your thighs, buttocks, abs, and shoulders without the high impact on the joints that you get from running. The technique requires some attention, but with practice, you’ll reach a rapid pace and an elevated heart rate for burning calories.



Jump in the Water

A session of low-impact aquatic aerobics builds muscle while increasing endurance. What’s more, you can increase the intensity without risking any damage to your bones and joints, as the water acts as the ultimate cushion while offering ample resistance to movement, says a writer at Get Healthy U. Burn fat, gain strength, and have fun. It’s simple.



Go for a Hike

Choose your trail wisely, as you don’t want to take off on a hundred-mile trek through the Rockies while you’re nursing an injured knee. A nice nature walk would be more like it, and you’ll get all the fresh air and sunshine your body and soul require along with a decent cardio workout. Remember to bring water and something warm to wear in your backpack.



Paddle Around

Do you live near a river, lake, or sea? If so, then you’re missing out on an excellent and enjoyable workout if you’re not kayaking or canoeing. There’s a bit of a financial outlay involved, but it’s worth the pleasure you’ll get while trimming and toning with each stroke of the paddle.


You may find that your new fitness routine works just as well as the old one, if not better. And with less stress and strain, you can continue without your joints telling you to stop.



Image via Pixabay

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Thursday, 13 September 2018

Combat Work Stress with a Healthy Dose of Self-Care


Combat Work Stress with a Healthy Dose of Self-Care 

In today’s world, finding that elusive work-life balance can feel impossible. It’s all too easy to bring work home with you and let it take over. While that may feel like you are being more productive, it can cause you more stress. Instead, when you are off the clock, you should focus on practicing self-care.

work-stress


Let Yourself Unwind



After a long day at work, the last thing you should do is check your email when you get home. Whatever it is can wait, now is the time to let yourself unwind. Find a relaxing hobby to take your mind off things. Reading, knitting, exercise, cooking and meditation are excellent forms of stress relief. According to A Very Well Mind, hobbies can prevent you from burnout and provide a source of gratification.

Be wary of unhealthy coping mechanisms. Grabbing a drink can sound like a great way to unwind, but can actually increase your stress levels. Those with chronic work stress are at risk of drinking to excess and developing a problem. Alcohol and substance abuse is not only unhealthy, but can also worsen anxiety and depression as well as cause other financial and social problems. This is why it is so vital you find a healthy way to unwind.

Create a Support System



Friends and family can be a great source of relief. Spending quality time with the people you care about is known to reduce stress. This is why it is so important to disconnect from work when you are at home. Your friends and family are also the perfect people to vent your work frustrations too without risking your job. Do not be afraid to use them as emotional support, as you’d do the same for them.

Another great way to seek out the support you need is to find groups of people with similar interests as you. You can even use this as a networking opportunity. Joining a peer group of people in your industry is a fantastic way to connect to people going through a similar experience as you. They will be able to offer advice and support in ways your family and friends might not think to.

Get Enough Sleep



We all know we should eat right and exercise, but too often do we sacrifice our sleep. According to Healthline, lack of sleep can lower your immune system, eschew your emotions, and increase stress and anxiety. Getting enough sleep is vital to keeping yourself physically and mentally healthy. Adults should aim to get seven to nine hours of sleep a night.

If you are having trouble falling asleep at night, try doing one of your hobbies to unwind. It is also a good idea to avoid any screens for an hour before you want to go to bed. Most screens produce a blue light that tricks your brain into thinking it is still daylight, therefore causing you to stay awake for longer.

Learn to Take Breaks



Even if you are good about leaving work at the door at the end of the day, that does not make it any less stressful when you are actually at work. For the times you feel overwhelmed at the office, sometimes the best thing to do is to walk away, literally.

Take a break and go for a walk around the block. This will give yourself a chance to relax and come back to the task at hand with a fresh mind. In fact, taking breaks actually makes you a better employee and keeps you from burning out.

Draw the Line

Self-care is a necessary part in relieving your stress, but you have to take an active role in it. No one is going to stop you from putting in those extra hours at the office or answering an email late at night. It is up to you to draw the line and take care of yourself, and it is worth it.



Photo courtesy of Unsplash.

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Monday, 10 April 2017

What Happens to Your Body When You Drink Lemon Water

What Happens to Your Body When You Drink Lemon Water

Ah, the humble lemon. We at Bright Side are big fans of this little yellow fruit — so unassuming, yet with so many unexpected uses. Not long ago we reported on what happened when we drank water with warm honey and lemon every day for a year — and the results were fascinating.


lemon-water


As if you needed any more convincing that starting your day with a glass of warm water and lemon was the way to go, we have compiled this ultimate list of health and beauty benefits that can be derived from lemon water.


Article Source : Read here

1: It works wonders for your digestive health

It is often said that a healthy digestive system is the cornerstone of good all-round health. Lemons are an important source of pectin fibre which is necessary for good colon health, so a glass of warm lemon water each morning acts as a kick-start for your digestive system, reminding it to eliminate accumulated waste from the previous day.

2: Lemon water = the original rehydrator

Centuries before energy drinks, rehydration salts, and glucose-electrolyte solutions flooded the market, lemon water was used as a highly efficient dehydration treatment. When we exercise we lose electrolytes (minerals including sodium, potassium, and chloride) through sweat — and whilst drinking water alone will re hydrate you, adding a few slices of lemon to the mix will speed up the process of re balancing the electrolytes in your body.

3: The eyes have it


Remember being told as a child that eating carrots would make you see in the dark? Well, there’s a new (age-old, actually) mantra in town. As a citrus fruit, lemons are packed full of Vitamin C and antioxidants which work together to form a protective effect against cataracts and macular degeneration. Drink up, kids!

4. For peachy soft skin, drink...lemons!

This one seems like it should be a no-brainer since we all know that staying hydrated and drinking plenty of water is the number one thing you can do for your skin. Turn that water into lemon water, however, and you get supercharged benefits. Because lemons contain powerful antioxidants, you will notice a decrease in blemishes and wrinkles, and smoother, healthier-looking skin as a result of its detoxifying benefits.

5. Lemons are your liver’s best friend

Keeping your liver happy is one of the most important things you can do for your overall health, and drinking lemon water can help your liver function at a tip-top level. As well as flushing out toxins by enhancing the enzyme function, the citric acid found in lemons also helps dispel harmful bacteria.

6. Oh, you clever potassium

We all know about bananas and potassium, but did you know that lemons are also high in this essential mineral? Or that, as the third most abundant mineral in the human body, its importance is often underrated? Drinking lemon water will help ensure optimal heart, brain, kidney, and muscular function.

7. A lemon a day keeps the doctor away



lemon-keeps-Doctor-Away
lemon-keeps-Doctor-Away


Well, sort of. Whilst there is no cure for the common cold, it is certainly true that those who drink lemon water every day experience less colds, and with significantly shorter duration than those who haven’t yet discovered the benefits of lemon water. This is mainly down to the concentration of Vitamin C, the undisputed defender against viral infections and immune system weaknesses.


8. It’s an inflammation buster


Inflammation doesn’t only refer to the visibly, temporarily ’inflamed’ - your body’s natural response to injury. Chronic inflammation in the body is a key component in many serious illnesses and has been linked to excess acidity in the body. Drinking lemon water decreases your body’s acidity levels, which in turn assists your body in removing harmful uric acid which can cause inflammation.

9. Helps maintain pH perfection.


ph-balance-chart
ph-balance-chart


Given that lemons are, as a citrus fruit, acidic by nature, you might be surprised to learn that once absorbed into the bloodstream, lemon water actually has an alkalizing effect on the body tissue. Why is this a good thing? Whilst we need acid to aid in the digestion of food, it is important to balance our body’s pH levels as too much acid makes us prone to diseases from high cholesterol to diabetes.

10. ...all while boosting your metabolism

If you are looking to lose weight by making healthy, sustainable changes to your diet and lifestyle, lemon water is the perfect accompaniment. Helping to increase metabolism, lemons also contain pectin fiber which has the effect of reducing hunger cravings.


11. So step away from the latte (with ease!)


Many of us rely on our morning coffee for a booster shot of energy, which makes us feel super productive until about 10:30a.m. when the mid-morning slump sets in. By replacing your morning coffee with a cup of warm lemon water for just two weeks, you are sure to feel so alert, refreshed, and all-round healthy that you won’t ever go back.


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Friday, 24 March 2017

The Do’s and Dont’s of Losing Weight That Make Dieting So Much Easier


If losing weight were easy, nobody would be overweight. Every person’s body is different, and this holds true when it comes to embarking on a weight-loss journey as well. 

There is no one-fits-all routine when it comes to eating and working out to lose weight, but there are some general rules that everyone needs to know before starting their personal regimen. 


With so much information out there and plenty of misconceptions, we’ve rounded up some do’s and dont’s you should consider before starting any form of dieting to reach your goals.


Do-&-Don'ts-weight-loss
Do-&-Don'ts-weight-loss


  • Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. Details about SuperFoods will be posted in later articles.

SuperFoods-for-Weight-Loss
SuperFoods-for-Weight-Loss

  • Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first
Drink-Enough-water
Drink-Enough-water

  • Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch

salads before or after meal
salads before or after meal

  • Ensure all your meals have a protein source. If any meal is lacking in it, thrown in an egg or dal preparation.Whey protein shake helps in meeting your protein recommendations. Read Rich Protein Sources , Whey Protein
Protein- Diet
Protein- Diet

  • 1 day of the week can be designated as a cheat day. It will help you get back on your diet chart for weight loss! On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.

Cheat-Day
Cheat-Day


  • Never at any point during the diet, starve yourself.
Never-Starve-yourself
Never-Starve-yourself


  • Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested.
Short_term-Thinking
Short_term-Thinking

Saturday, 25 February 2017

The 5 Most Common Training Mistakes for Runners



The 5 Most Common Training Mistakes for Runners


Original Article Source : Runtastic

Running in and of itself is pretty simple. However, if you have specific goals in mind for improving your performance and you want to beat your personal best at a particular race, then things start getting more complex. We have put together some useful information for you on how to avoid making the five most common training mistakes for runners.


Running_Mistakes
Running Mistakes
1. Running only at a “feel good-pace”

Many runners train regularly and enthusiastically for a long time, but don’t understand why they aren’t getting faster. The reason for this is often the monotony of their training program. If you are running just for the sake of exercise, then training in your comfort zone is totally fine. But if you want to boost your performance and increase your speed, then you need to add some variety to your training routine. 

The most important factor for improving your performance is creating a training stimulus. Your body needs to be pushed out of its comfort zone (homeostasis) to kick-start the recovery/adaptation process that will make you faster. 


If you always run at the same pace, you will improve initially, but soon your body will get used to that effort level. The training stimulus will no longer be sufficient to trigger the adaptation process. 

That is why it is necessary to vary your training volume and intensity. You can spice up your training with different running workouts like intervals, tempo runs, hills or fartleks and thus force your body to constantly meet new challenges.


Running_Mistakes
Running Mistakes



2. A lot helps a lot


This mantra is basically correct, but it also comes with certain risks. Professional runners do twelve or more workouts per week. It takes several years of intense training to build up the strength and stamina necessary to work out at such high volumes. 


Many runners increase the number of training sessions from one day to the next from one or two times a week to five or six times because they have recently decided to train for a marathon. 

But since the passive structures of the body (bones, ligaments, tendons, cartilage, etc.) require time to get used to the new loads, this often leads to overuse injuries. 
These include runner’s knee, shin splints and achillodynia (inflammation of the Achilles tendon). 

Therefore, it is important to give yourself enough time to prepare properly for the race. You should increase your training volume and intensity gradually and in accordance with your fitness level to avoid overtraining and overuse injuries.


Running_Mistakes
Running Mistakes

3. False ambition in the last weeks before the race


Have you been working hard for weeks to get ready for a particular race only to stand at the starting line and realize that you don’t feel ready? Not exactly great conditions for running a new personal best. This mistake is due to false ambition in the last one or two weeks before the race.
ambition
ambition



 Many runners think they have to give it their all right up until the big race. But what they should be doing is the exact opposite: Tapering involves reducing your normal running volume by 30-50 % depending on your training age, your performance level and the distance of the race. 

At the same time, you should include one or two hard workouts to give your muscles one last intense stimulus to optimally prepare your body for the demands of the upcoming race. 

You should also avoid strength training and unfamiliar exercises in the last days before the race. Fatigued or sore muscles can quickly endanger your target race time.


4. Intense workouts without warming up


Unfortunately, the positive effects of warming up are often underestimated. In fact, a proper warm-up can help you set a new personal best, and should be a regular part of your training. 
Intense_Workout
Intense Workout


A good warm-up can lower the risk of injury especially for fast and explosive muscle contractions, as well as movements that require a high degree of flexibility. A number of scientific studies have shown that warmed-up body tissue is capable of tolerating more stress. Plus, warming up also reduces the risk of injury by improving your concentration and speeding up your reaction time.



5. Avoiding cross-training of any kind

Many running injuries are a result of muscular imbalances and underdeveloped back and abdominal muscles. That is why you should regularly incorporate runner-specific strengthening and stabilization exercises into your training routine. 
Cross Fit Exercise
Cross Fit Exercise

A strong core not only helps you run more efficiently, but it also eliminates compensatory movements, stabilizes your spine and prevents injuries and overuse symptoms.


If you avoid these training mistakes, nothing can really go wrong come race day  :-) We wish you the best of luck on your next race!




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