Five Ways To Train UR Brain During COVID-19 Lockdown
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to live with this novel coronavirus in every way possible. And with things are opening up in due course. While we are all waiting to go back to normal, our brain has been kind of redundant in the past 2-3 months. The unprecedented changes in our lifestyle due to this lockdown, we need to train our brains to improve cognitive and social skills. Learning new skills, setting new goals and challenges for the brain are part of the training to keep our minds functional. Here are the top 5 ways in which you can train your brain for a more cognitively active lifestyle. Diversity is the key. Our activities in daily life rely on several brain or cognitive functions. They include memory, language, planning and speed of processing, among other things. Different types of activities allow us to train our brain do learn more thinking skills. Doing crosswords puzzles, for instance, maybe a great way to teach language and short-term memory. Set smart goals When you are sitting inactive at home, the best way to get back on track is to set goals. But don't set the bar too high. Instead, look to monitor your small goals. When you are done with one part and want to move forward, revise them and aim for a bit higher. Your goal should be about doing a new task in defined time or even achieving a higher difficulty level in a set timeframe. Brain workouts Brain workouts are a great way to train your grey matter. Research has shown that it isn't compulsory to exercise the brain every day. Instead, doing a 'brain workout' session of 30-60 minutes in a week is a great way to keep going. After you've completed the task, try to use these newly-learned skills in your daily activities. This will help you transfer the gains of the brain workout into your day-to-day operations. Overcoming challenges Always remember that the more challenging the activity, the more chances of sharpening your cognitive ability. It might happen with you that you will not be able to conquer the set goals. It can be either because of setting the bar too high or things going beyond your control. It is in these times that you will have to overcome the obstacles by planning meticulously instead of giving up. Better together Ever heard of the phrase two heads are better than one? Well, it works great in the gym for you, right? Try that when you are doing cognitive training. It will not only be more enjoyable but may also increase our level of effort. It will also help you overcome boredom. Not in the mood to do it with face to face? Try going on video calls with your friends and train together.
COVID-19 has pushed us back against the wall with the unprecedented lockdowns throughout the world. We are surely trying to…
How to set up an at-home gym within 1000 rupees and get a perfect workout too!
You Don’t Need To Visit A Gym To Be Fit Fitness doesn’t need fancy equipment. You can get fit even on a budget, just by keeping things simple. You can have an effective home gym that gives you results with inexpensive devices as well. You don’t need high-priced gym weights but keep in mind that it should be balanced and comfortable to use. You can get a full-body workout and do a wide range of exercises in your home within Rs1000. Yoga Mat Working out at home is what everyone is currently doing during the lockdown period. So one of the first things to get yourself is a yoga mat or exercise mat. A mat is good to prevent back pain while doing lying down exercises. It also protects you from the floor. Yoga mats starts from as little as Rs285. Check online and choose the best one for you. Skipping Rope A workout using a skipping rope is considered to be a full body workout. It promotes heart health and is the best cardiovascular exercise you can do at home. In fact, many professionals use a skipping rope to get an effective cardio workout. Skipping ropes are also available from as little as Rs199. Check online and choose the best one for you. Gym Dumbbell Water Bottles Staying hydrated is very important and more so while training. The hybrid of a water bottle and dumbbell is very useful for not only keeping your hydration levels up but can also be used for various upper body and lower body exercises at home or office. These gym dumbbell water bottles are available online for Rs220. So put it on your shopping list without delay. Resistant bands Resistant bands offer a very effective workout and can be carried anywhere. You can do all kinds of freehand resistance exercises to build your strength with these bands. These bands exert a particular amount of force on UR muscles when stretched and can be used for both upper and lower body training. They improve joint mobility and are also a great way to help improve UR flexibility. These bands are easily available online from sporting goods retailers and cost as little as Rs299 for a pack of three. At-Home Full-Body Exercises We’ve already spoken about a cardio workout with a skipping rope but you can get a good cardio workout by just jogging around your building or climbing up stairs. These are inexpensive activities. What’s more, you can also view a yoga class online to get in some stretches and improve your flexibility. If you don’t have access to all the things mentioned above, use water bottles, a plastic rope for skipping and if you’re really strong you can use an empty gas cylinder as weights. Here are some at-home full-body exercises you can do with resistance bands/water bottle/weighted bags /empty cylinder/ or dumbbells (DB). Legs Warm-up • Suryanamaskar - 1 min • Free squats - 1 min • Free lunges 1 min • Sumo squat - 1 min • Donkey kicks - 1 min 1) Squats with dumbbells or bands (20 reps 4 sets) 2) Sumo squat with dumbbells or bands (20 rep 4 sets) 3) Lunges with dumbbells or bands (20 reps 4 sets) 4) Dumbbell stiff-legged deadlifts or with bands (20 reps 4 sets) 5) Dumbbell calf raises both legs or with bands (20 reps 4 sets) Abs 50 Crunches 50 Scissor leg exercise 50 reverse crunches V-hold for 1 min Plank for 1 min Back/Chest Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) Repeat this warm-up 2 to 3 times 1) Band or DB pull-down for upper back (20 reps 4 sets) 2) Band or DB rowing for mid back (20 reps 4 sets) 3) One arm row with band or DB (20 reps 4 sets) 4) Bent over row with the band (20 reps 4 sets) Chest 5) Band or DB chest press (20 reps 4 sets) 6) Band or DB chest flys (20 reps 4 sets) 7) Incline push-up (20 reps 4 sets) 8) Suryanamaskar (20 reps 4 sets) 9) Pull-over with DB (20 reps 4 sets) Bicep/Tricep Warm-up • Burpees (20 each 4 sets) • Mountain climbers (20 each 4 sets) • Hip bridge pulse at the top (20 each 4 sets) • Crunches (20 each 4 sets) • Leg scissors (20 each 4 sets) • Reverse crunches (20 each 4 sets) • V-hold 1 min each • Plank for 1 min each 1) Standing biceps band or DB curl (20 reps 4 sets) 2) Triceps band or DB press overhead (20 reps 4 sets) 3) Door band or DB biceps curl (20 reps 4 sets) 4) Band or DB kickback triceps (20 reps 4 sets) 5) Hummer curl band or DB (20 reps 4 sets) 6) Tricep dips (20 reps 4 sets) Shoulders Warm-up • Mountain climbers (2 min each) • Jumping jacks (2 min each) • Spot running (2 min each) • Skipping (5 min each set) • Repeat this warm-up 2 to 3 times 1) Shoulder overhead press with DB or band (20 reps 4 sets) 2) Lateral raises with DB or band (20 reps 4 sets) 3) Front raises with DB or band (20 reps 4 sets) 4) Upright row with DB or band (20 reps 4 sets) 5) Bent over flys with DB or band (20 reps 4 sets) This is a circuit of all body parts. Do 20 minutes of cardio exercise like climbing the building stairs or skipping at home, together with any combination of freehand exercises listed above. During The Set Remember this is a 4-day workout. The 5th day is rest day, after which you can start again.
You Don’t Need To Visit A Gym To Be Fit Fitness doesn’t need fancy equipment. You can get fit even…
Redefining The Definition Of Celebrity! UR Chance To Become A Celebrity For The Right Cause
When the needs of the present are met without compromising the capacity of future generations to meet their requirements, there is sustainable development. Closely related with each other and significant predictors of sustainability are social, economic and environmental development. We need to become more aware and be more active in our life, rather than living passively to protect the environment for future generations. Understanding what we are utilizing and why we are utilizing it is a great way to begin. The way forward is to promote a conscious lifestyle by which we can protect the environment. One of the most powerful ways to attract attention to social problems is celebrity endorsement. There are numerous celebrity activists who stand up for the environment and who have raised awareness about the environment, global issues and climatic change. They not only try to reduce their own carbon footprint but are also involved in many eco-friendly campaigns. Many celebrities are successful in motivating people to care for the planet. A celebrity who observes sustainable practices can be a role model and set an example for others. Be it making compost for the garden, recycling clothes, speaking of energy-saving, promoting organic produce and so on - celebrities can make an impactful difference by endorsing sustainability and the joy associated with it. People may not immediately follow the whole idea of sustainability, but can start practising it in their own small way to do their bit for the environment. What makes you a sustainability celebrity? A good start is to make UR house eco-friendly with solar panels and appliances that conserve energy. You can also go a bit further and include plants that can absorb carbon dioxide. Mentioned below are some more ways to help protect our environment. Adopt vegetarianism and veganism and post your meals on social media. Campaign for animal rights, promote a lifestyle that helps to protect animals, reduce waste, and avoid plastic. Raise awareness about single-use plastics and launch campaigns to cleanse our beaches and oceans from plastics. Use natural and organic ingredients and use products that are vegan and a healthier substitute to other skincare products available. Not only will these products be kind to your skin, but to the environment as well – due to the lack of herbicides or pesticides used. Draw on your status to stand up for indigenous communities, the underprivileged and for those affected by the effects of climatic change. You can offer donations to various environmental organizations and speak about the condition of our planet. Adopt and promote sustainable fashion brands. Inspire people to reduce their carbon footprint by advocating sustainable brands. Show your dedication to the environment by inspiring people to wear clothes made from reusable and recycled materials. Use your popularity to create awareness and provide financial backing to some companies working to save our planet. You can even think about launching eco-friendly and sustainable establishments to ensure future generations will get a thriving and flourishing environment. Sustainable Home Practices • Conserve energy: Our simple product choices like compact fluorescent bulbs (CFLs) or LEDs over incandescent bulbs conserve about 70% of the energy. Overuse of any renewable energy is the predominant cause of climate changes. Natural disasters in recent years have occurred due to climate changes. So conserving energy by using products and appliances that are energy-efficient has a positive impact on the environment. • Reduce the usage of one-time-use materials: Most of these products are plastic and are harmful to us and the environment too. Disposable products go to the landfills and if not appropriately monitored, these release toxic gases into the atmosphere. By avoiding the use of such products, we reduce landfills and effectively recycle the existing trash. • Recycle things: Instead of disposing of unnecessary things, find a way to recycle them. Try some DIY ideas to give them a new twist! If throwing them away is UR only choice, make sure you are disposing of them in the right way that doesn't end in increasing the landfills which cause water and air pollution. When we reduce waste, we help to conserve our resources. • Buy fairtrade products: In a fairtrade, producers offer a better deal and improved terms of trade. It allows them the opportunity to locally sustain by improving their lives and invest in their future, their environment and their communities. Fairtrade offers consumers a way to ensure environmental sustainability through their buying decisions. When a product carries the Fairtrade Mark, it means it upholds the fairtrade standards. These standards provide balance in trading relationships, stable markets and curb the injustices of conventional trade. Workers also get a stable income and working conditions are improved. Sustainable Office Practices Many offices might not have the funds to install solar panels for clean and sustainable energy. This doesn't mean you cannot help the environment at all. Here are some small things you can do at UR office to encourage and promote sustainability. • Travel co-dependently: Using a car or bike independently to commute increases carbon emission. So it’s best to carpool with your colleagues. Lesser carbon emission transforms in reducing impacts of climate change. You can also make a healthy choice of choosing cycling as your mode of transport. • Maintain digital files and use recycled paper: Whenever and wherever possible, try to avoid using paper. Promote afforestation or at least do not indirectly participate in deforestation by using virgin paper. In this digital age, there are various effective means to store files and prepare presentations that are not on paper. If there is an absolute necessity to use paper, opt for recycled paper. This simple step will help preserve forests, conserve resources and also contribute towards generating less pollution which is required for manufacturing. • Follow the 3Rs: Reduce, reuse and recycle products like printers, papers, stationery and so on, at every chance you get. This is not only cost-effective but also helps in reducing landfills. It decreases the toxin emission into the atmosphere effectively and efficiently. Following the 3Rs also results in innovative ideas that work in favour of sustainability. • Go green: Encourage employees to place indoor plants on their desk. Let it be a gift from the organization or a personal choice. Indoor plants like succulents, Swiss-cheese plant (Monstera deliciosa), Devil's Ivy (Epipremnum aureum), Mass Cane (Dracaena Massangeana), Peace lily (Spathiphyllum) are fantastic for absorbing pollutants in the air. They also provide a refreshing sight and fresh oxygen. • Choose biodegradable products: While choosing office supplies, pick biodegradable products to help reduce pollution. These products will not harm you and make UR office space safe. Biodegradable materials don’t take years to break down but rather break down quickly and don’t leave back anything harmful. Be a lover for sustainability – help conserve nature by making environmentally-friendly choices because every initiative and action can make a massive difference to our environment and help save our planet.
When the needs of the present are met without compromising the capacity of future generations to meet their requirements, there…
Are You Training In Accordance To UR Biological Characteristics
A Snake wiggles, birds flap their wings sideways and fly, kangaroos hop and move, and dogs and other animals walk on 4's - they are quadrupeds. All of them move in accordance to their biological characteristics, you will never see a dog move like humans on their 2's or a bird move like a snake. Humans have a biological blueprint too, and that blueprint lies in their gait cycle which is walking, running and throwing mechanics. Millions of years of evolution have shown that when we evolved as a species from being a quadrupedal to bipedal, our movement also evolved where walking, running and throwing became our core activities. We are contralateral reciprocators which mean we move with opposite hands and legs moving together where our torso rotation propels us forward. We have a Sling Pattern where the body's anterior oblique slings and posterior oblique slings they coordinate for us to move in space. Your external, internal obliques and your adductors work together as anterior oblique slings and your gluteus maximus and latissimus dorsi work together as posterior oblique slings. When you train in accordance to UR biological characteristics you move efficiently, you live a pain-free life just like the animals in the wild. They don’t warm up or stretch before they pounce on their prey; they directly go for a kill. Your length tension relationship in your musculoskeletal system will always be balanced as it is your biological connection. Functional Patterns is the only system which has decoded the biological connections of your body. This concept is relatively new in India. Using this Biological blueprint of your gait cycle and throwing mechanics we have treated chronic scoliosis, ACL tears, frozen shoulder, rotator cuff and various other dysfunctions. Training in accordance to your biological characteristics is the way to move in space, in a three dimensional world. Dr Nikhil Lad, Human Biomechanics Specialist from Functional Patterns USA. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
A Snake wiggles, birds flap their wings sideways and fly, kangaroos hop and move, and dogs and other animals walk…
Relation between Posture and Pain
Relation Between Posture & Pain Dr Nikhil Lad Human Biomechanics Specialist from Functional Patterns USA Posture indicates the length tension relationship in the musculoskeletal system. With postural body reading you get to know which muscle is short and tight and which muscle is long and weak. Both the extremities lead to dysfunctions and progress towards injury. Normally individuals who stretch without tensegrity or tension are hyper-flaccid, meaning their muscles are long and weak. Individuals who isolate and contract their muscles have short and tight muscles. There are various postural dysfunctions like a Forward Neck posture, Ant Pelvis shift with Posterior Ribcage shift. Or a Posterior pelvis shift with Anterior Ribcage shift extended Cervical and many more. A balance in the musculoskeletal is achieved by training in accordance to your biological connection of the body which is your gait cycle (walking, running and throwing). Lower back pain is one of the most common places of discomfort and injury amongst a large population. The lower back pain is normally caused due to: 1) Tight hip flexors 2) Weak core muscle called transverse abdominus which is the deepest core muscle located anterior to the spine the main function of which is to stabilize the spine. 3) Non efficient Engagement of your gluteus maximus while standing, walking and running. Your muscles have got to engage in the kinetic chain, not in isolation, as you don't isolate contractions while walking or engaging in any form of movement. We must put our efforts in conditioning our body through Muscular Integration of the Kinetic Chain as a system. All three pointers play an important role in Pain Management for lower back. The first point where tight hip Flexors can be released can give substantial relief for your lower back pain. With regard to Postural Corrective exercises to engage your kinetic chain to strengthen your back, you need to do it under guidance of a Human Biomechanics Specialist who understands the intricate details of this. To release the tight hip flexor for relief of lower back pain you need a hard tennis ball. Lie down on the points shown to you for 3-4 minutes letting the ball sink in. The ball has to press on the points shown. This will initially cause pain due to applying pressure to the trigger points or knots in the body. You will get substantial relief on your lower back muscles once the tight hip flexors are released. Ball images 1 You can do these releases around 3 times a week for 3-4 minutes. 5 1) Tensor fasciae latae – It is a very influential hip flexor which inserts on the upper two-third of the femur (thighbone) where the iliotibial band originates. It has direct influence on how the knees function. 2 Releasing this hip flexor will be crucial for building balance in the lumbo-pelvic region. People with lower back pain often get immediate relief after a few minutes of trigger point release. 2) Piriformis - This muscle acts as an external rotator of the hip. By releasing piriformis we aid the body in addressing the dysfunction of external hip Rotation. 3 3) Gluteus medius - This muscle tends to get overactive due to poor functioning of gluteus maximus, releasing this muscle will be crucial if you want to introduce the primary function of gluteus maximus and address the dysfunction of external rotation. 4 The trigger point pain will reduce over time and will give substantial relief to the lower back pain. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
Relation Between Posture & Pain Dr Nikhil Lad Human Biomechanics Specialist from Functional Patterns USA Posture indicates the length tension…
Dance To Set Your Spirit Free – Learn The Moves!
Dance is an art form and also a way of communication in different cultures. It is performed and enjoyed the world over. Dancing is also a great way to increase fitness and improve UR social skills. A popular exercise form, dancing helps to reduce anxiety, enhance self-esteem and improve mental health. For me, dance is attitude. It is how you express yourself and the vibe of what you feel within. When people dance together there is a feeling of togetherness and great joy is experienced. This enhances communication and brings about acceptance and trust in UR own ability, leading to a sense of freedom. Dance can transform UR mind, body and soul because it can be described as something you try to interpret. So when you’re happy and dance – you can feel the joy within. If you dance when you’re sad, you will become aware of the expression. Or if you’re nervous and dance, you will be able to experience your environment better and take in the positivity around you. Dancing can really change your life! When you dance, you give UR body a lifetime of health benefits, even if you are dancing just for fun. But when you dance in a coordinated, systematic way you can improve your health immensely. In fact, doctors sometimes recommend structured dancing because it’s a safe and helpful way to exercise. Dance also plays a significant role in mental well-being. I feel a healthy mind can express well and what’s better than expressing every emotion through dance! So you know what you’re feeling and what you’re seeing. The positive effects of dance on mental health is due to the increase in self-esteem that you experiences as a result of moving UR body to the music, working together with others and interacting with people and making friends. There is a connection between UR body, mind and emotion. So when you dance, UR overall health is increased with this activity. Also, the actions you are required to do while dancing engages UR muscles and help to make you strong from within. Dancing also helps you to get rid of the tension and fatigue that is caused by stress. The health benefits of dance depend on the form you choose to take up but all dance forms improve your health by making you strong and agile. Dancing also helps to improve UR balance and coordination. If you want to increase UR flexibility, it’s best to opt for the ballet and contemporary dance form as these forms have a lot to do with how you project yourself, how you throw UR body, how you express yourself and how you emote through feelings. Dancers always strive for precision and one of the toughest dance sequences we’ve choreographed so far is for the film ‘War’ for the song ‘Jai Jai Shivshankar’ where Tiger Shroff and Hrithik Roshan are dancing together. It was really challenging because we had to perfect perfection, and that’s very tough because it’s not just one who is perfect but two. So basically we had to perfect perfection twice! I love Charan’s style of dancing - he’s got a natural swag. His efforts are so smooth, and he’s got a great vibe! But knowing him, he probably burns a tremendous amount of calories for his dance sequences because his songs are quite hectic and dramatic. That being said, remember that the amount of calories you burn while dancing depends on the duration, the music, and the kind of dance you choose to do.
Dance is an art form and also a way of communication in different cultures. It is performed and enjoyed the…
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve…
5 shocking workout mistakes UR making
5 shocking workout mistakes UR making Do you sweat a lot in the gym and push the speed of the treadmill as high as you can withstand, but often end up with futile results? Beware! UR workout may cause more damage than good to UR body if precaution isn’t taken. Quick fixes often lead to injuries. Choose lifestyle changes for a minimum of 41 days to start with. While there is a common misconception that warming up is a waste of valuable time during a workout, it is indeed the most crucial aspect for the wellbeing of your muscles. After each workout the body repairs entangled muscles. A 10 minute stretch makes coiled tissues more elastic thus keeping aches and pains at bay. Music does wonders as it helps people forget fatigue and elevates the mood. Reportedly, people run longer and swim swiftly than usual which promotes a higher metabolism while listening to the right kind of music. But music has its downside, listening explosively loud music contributes to hearing loss. The next time you hit the gym, adjust to a comfortable volume and enjoy UR experience! While it’s great to socialise with buddies to keep you motivated, incessant chatter can hamper your effort to achieve UR goal. Conversing too much will divert UR attention from the workout causing severe injury or not getting you the right result in the time spent at the gym. Eight hours of sound sleep is a must before you hit the gym. Insufficient sleep can have adverse effects on your body. We suggest REST over working out when exhausted. Inadequate sleep can hinder weight loss efforts and trigger various health problems. Perfect health includes a balance of Workout, Rest & Nutrition. Sweating during workouts can cause fatigue, muscle cramps and mood swings as the body is depleted of glucose. It’s crucial to pay attention to your irregular heartbeat, dry mouth and dizziness caused by dehydration. While exercising in humid or hot weather, increase UR water consumption by a litre that you regularly consume.
5 shocking workout mistakes UR making Do you sweat a lot in the gym and push the speed of the…
Ways to check if UR gym trainer is qualified
Ways to check if UR gym trainer is qualified There are so many quacks acting as trainers cos they have a good body. Their good body comes from discipline, not from the knowledge they have on the subject. Their expertise works for them, not for all of us. Some trainers get paid more than Doctors, this is absolutely unnecessary if the trainer is not qualified. Trainers deal with UR body equally as a doctor, make sure you choose someone who is knowledgeable and trustworthy. Certification & experience – this should be the first question one should ask their trainer. Don’t feel shy, it's UR right. The basic certification for a trainer charging upward of 30k rupees per month for personal training should be a. BA Physical Education/ Physiotherapy b. Valid certification from NASM/ACE/ACSM/NSCA/ AFPA/ NFPT/IFPA/ISSA/NESTA/PTA Global or AIF c. Certification in Bootcamps/ Circuit Training/ Animal Flow / Zumba from authentic sources in addition to points a & b. A lot of trainers may shun this, but we run a couple of Physiotherapy Colleges and deal with a lot of sports injuries so trust me when I’m giving you this information. Client testimonials – Do some Research, look around and find out how his/her previous customers rate UR trainer in overall experience and success. Get feedback from a minimum of 4 people. Not everyone is perfect, knowing UR trainers’ flaws in advance will help you train peacefully. Being comfortable yet not crossing the line of respect is an ideal scenario both ways when it comes to personal training. Attitude – a good trainer must have a very positive attitude. Research shows that using positive motivation helps push clients to reach better results than using aggression and comparison to motivate. The character of a trainer is imperative, as he/she is going to get up close and personal. Let them know UR comfort levels in advance. A lot of women do not prefer trainers touching them, voice UR opinion. It’s perfectly normal, remember its UR hard-earned money and valuable time that’s being spent. Complete Body Analysis – be cautious of UR trainer’s knowledge, if he doesn’t ask for UR recent thorough blood work and complete body analysis, he isn’t good enough. This also includes flexibility, stability, stamina and strength analysis. A good trainer never gives nutrition advice unless he/she is certified. Most educated trainers’ partner with qualified nutritionists to suggest a holistic plan. BTW I urge people to consult a psychologist as well to reach their fitness goals as it’s all in the mind. A combination of a qualified trainer, nutritionist, psychologist and will power was the key element to my weight loss. Appearances- as harsh as this sounds, its true, an unfit trainer can be a de-motivating factor in UR wellbeing journey. It’s really important for the trainer to practice what they preach. Bad Hygiene is a huge put-off. An unkept, unhygienic trainer is unhealthy to be around. The focus shifts from training to the trainers’ body odour or bad breath. Make sure UR trainer has good health habits and doesn’t push you to take unnecessary supplements and fat burners to reach UR goal.
Ways to check if UR gym trainer is qualified There are so many quacks acting as trainers cos they have…
Ways to consume knowledge post-college
Ways to consume knowledge post-college Learning doesn't have to stop after college. The urge to keep learning should last a lifetime. To adapt to changing times keeping yourself up to date is essential. Attend interactive workshops. Quirky workshops help you learn practically and logically and make learning more appealing. Make a list of things you didn’t have the opportunity to learn for whatsoever reason and find a way to start. Simple things like drawing, designing, swimming or even getting involved in communities can give you a sense of fulfilment. Try globetrotting. Post-COVID people are going to globe-trot more carefully. Make a bucket list of places where you want to go based on priority. Do research, study their culture & traditions, do extensive homework before you book UR tickets. This way you will know what’s in store for you. I love to be spontaneous but in a calculated manner. It’s not worth risking something precious for an adrenalin rush. Get the real tee via educational apps or online classes. I overheard a friend saying that he does one Master Class every week. I love apps that summarize books and have an audio read version. I prefer listening to Podcasts than songs when I commute to work, it gives me a different perspective on life. They are easy to access, pocket-friendly or sometimes free and provide you with the latest cutting - edge practices that also improve UR skill sets. Attend a human library event. Have you ever attended a human library? I haven’t, my team told me how cool they are, I looked it up and I’m all set to attend a session with an open mind. Apparently, these events are uber-cool and allow you to interact with intellects from diverse backgrounds. Attending one can also change UR perspective on the new ways of absorbing knowledge. Party or Network Sounds weird, but sometimes Parties can be educational too. Depending on the crowd you can plan conversation topics in advance. Trust me it’s a done thing. A lot of times I have heard that UR Network is UR Net worth, I believe this only cos of the knowledge you gain with people’s experience. Alternately keep in touch with UR old colleagues or college mates to see what’s happening in their industry. The more you seek the more you reap.
Ways to consume knowledge post-college Learning doesn’t have to stop after college. The urge to keep learning should last a…
5 Questions to ask UR nutritionist
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with certified professionals to prescribe a healthy eating plan for their patients. Food is medicine and U R what U eat. 80% of lifestyle diseases are a result of bad eating. If you believe, prevention is better than cure than consulting a qualified nutritionist is absolutely necessary. A nutritionist helps you set a lifestyle, for me, he/she is as important as my doctor. Make sure UR nutritionist is not an enthusiast but has, a. PhD/MSC in diet/nutrition/clinical nutrition. b. PGD in Sports Nutrition, experience counts for only 40%. There are so many diets out there, what is UR USP and on what basis are you planning to suggest a plan for me? This helps understand the approach that’s going to be followed. Nobody knows UR body better than you. Check if the approach suits UR lifestyle before committing to a plan. Family, budget and living environment can play a huge role in meeting goals. Choose wisely. Has UR nutritionist asked about UR budget, working environment, UR daily lifestyle, levels of stress, blood work, medical history and reason to lose weight before prescribing a plan? If UR nutritionist doesn’t spend time understanding you, he/she obviously doesn’t care. Find someone within UR budget that can advise you correctly. Many people avoid going to a nutritionist thinking that it may increase the spend on groceries per month. A good nutritionist will help you plan for the family and give you enough knowledge to work within UR budget. If they forget, don’t forget to ask. How do I keep in touch & how will you track my progress? A lot of nutritionists have assistants that they work with. It’s fine as long as UR disciplined and can check in with the main nutritionist every 15 days. Connect with the team a minimum of once a week. Buy short term packages, see how they work and then commit to a longer plan. Don’t get swayed, U know UR willpower and determination best. If possible, keep a daily food log to track UR progress. Be honest with yourself. What are the key takeaways that need to be followed to achieve my goal? A nutritionist should set guidelines that are easy to work-around. Adapt them to UR lifestyle and get one step closer to achieving results. Who doesn't like junk food after a long day or on a cheat day! I’m not against indulging but find a balance. UR nutritionist should guide you towards being conscious of what you consume. What happens if I don’t reach my goal and cheat a bit? Well, discipline is key if you want to be successful in anything in life. It’s hard for me as well but it's all about willpower. Personally, I recommend shorter goals as its easier to be strict. If you decide to cheat then don’t have great expectations. UR body will respond only when UR mind is set to achieve UR goal. If you don’t reach UR desired goal, give it another shot. But try harder next time, practice portion control, try intermittent fasting or other ways to change UR spontaneous eating patterns. I truly believe in trying, try & keep trying till you succeed.
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with…
Re think these lists post COVID-19
Creating lists is one way of getting to know yourself better. Making lists helps us become more organized and more structured in our thinking, wants and desires. Set UR goals after analyzing UR lists. It's fun simple and extremely impactful. A bucket list helps you prioritize UR wants and desires in terms of travel, adventure and exploring new experiences. Zoom in on what fuels UR life and gives you a sense of fulfilment. You can do it all provided you have a structure and plan around it. Goals list is the blueprint to acing UR priorities. If UR clear about UR goals, UR wishes will automatically start falling in place. Goals should be small and achievable, they have to be stepping stones to reach the top. Mood board list helps you visually see and reminds you to be artistic and have fun. Take time out for yourself, be fit and successful at the same time. Add pictures of the places you want to visit, people you want to be like and things you want to do. Research says pictures carry the same impact as words. Visualizing UR mood board helps manifest things into reality. I truly believe in the power of ‘The Secret’. If you haven’t read it, UR missing out. Smart spending list is a must post the COVID crisis. Managing UR expenses efficiently helps you save money, stabilizes UR future and gives you the right opportunity to invest in something fruitful like a startup or an SME. Based on UR income you can plan savings, gifts and travel. Living within a budget is like a game. The better you get at it the wealthier you will become. Change UR habits list will make you more mindful of UR behavioral patterns. The first step towards becoming a better U is actually addressing and identifying the need for change. Be less reactive to things or scenarios which may trouble you or get the best of you. My mentor asked me to retrospect the difference between an assertive leader and an aggressive leader, this drastically improved my productivity. Practice being positive via guided meditation, positive affirmations or any activity of UR liking that bring about balance.
Creating lists is one way of getting to know yourself better. Making lists helps us become more organized and more…