Changes to make to UR life post the Quarantine period
01
Eat only as much as UR body needs not wants
Make smart food choices. Don’t over-order. Buy vegetables and fruit in smaller quantities to reduce wastage. Limit the quantity of food prepared at home and reduce the number of dishes to a vegetable dish, a protein dish and a complex carbohydrate. Keep meals fresh & simple.
Healthy recipes with local ingredients
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02
Be progressive about UR health
Gone are those days where you can take UR health for granted. Make adequate lifestyle changes, go for full body checkups regularly, stay active, don’t delay in addressing medical concerns and finally don't exert yourself. Be positive.
03
Revamp UR routine
Time management is key. Concentrate on working smart that investing those long hours that tire you out. Create a to-do list based on priority. Set short term goals to improve UR health, wealth & happiness quotient.
Join the wellness movement!
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04
Take a digital break
Our digital consumption has grown overnight to enhance our lives. Cutting back on screen time is easier said than done, just be conscious and things will start to improve. Don’t have FOMO, give yourself time, take small breaks, explore nature, interact face to face or read a book.
05
Be mindful and thankful
Be grateful for what you have, UR surroundings, and pay close attention to what you allow to happen in UR life. Appreciate people, nature and give them the due credit they deserve. Be compassionate.
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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
5 Hair Myths Debunked!
Our hair has an important role to play in our overall look and personality. Still, we have been living with some myths about hair care for so long, that we have actually started believing in them mindlessly, disregarding the facts. Therefore, it’s important for us to debunk such myths and to take care of our hair with natural ingredients. Here’s the list of five common myths associated with hair. MYTH 1: Greying Of Hair Happens Only Because Of Stress FACT: It is often thought that greying of hair occurs because of the presence of increased stress in our lives. But this is not the case, it happens because of the absence of the pigment named melanin which is responsible for our hair being black in colour. However, stress can aid the greying of hair but is not the only cause. Genetic factors, unbalanced diet or illness also contribute to the lack of melanin. MYTH 2: Increased Hair Fall Because Of Shampoo FACT: It is often thought that shampooing the hair often increases hair fall. But this is not really the case. Hair fall happens when our hair roots are not strong enough to hold the hair properly. Therefore, it is necessary for our scalp and roots to be healthy and nourished so that it can hold the hair. MYTH 3: Hair Grows Faster When Cut Regularly FACT: The hair growth actually takes place from its roots and not the ends, hence it doesn’t really matter if we cut them regularly or not. Nevertheless, it is important to get a regular haircut to chop off the split ends. Doing so provides more volume to your hair and add a fresh look. MYTH 4: The Presence Of Dandruff Means Your Scalp Is Dry FACT: Dandruff is actually developed due to the existence of a certain type of yeast which is actually present in oily hair. MYTH 5: Shampoo And Conditioner Should Be Applied To The Entire Hair Length FACT: One of the biggest myths is that one should apply shampoo and conditioner to the entire hair length. However, the basic purpose of shampoo is cleansing. Therefore, it should be applied nicely on the scalp. Whereas, conditioner should be used on the hair ends to make them softer and to reduce split ends.
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
Revealed: Health Secrets Of Living Water & Hydrogen
The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. Revealed: Health Secrets Of Living Water & Hydrogen Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) & Tessa Cash, NYC-based creative writer - www.tessacash.com The concept of living water has been present in human consciousness for many years. It is the energising life force that creates a generative and fecund environment for the cultivation of life on earth; essentially one of Mother Nature’s best creations! However, the extent to which water sustains life is dependent on the quantity and quality of ‘life’ in the water. Today, the water on our planet is ill-treated to the point of detriment, thus resulting in the absence of ‘life’ present within it. The damage endured strips the water of its natural ability to optimally support living beings. Our most pressing environmental priority is ensuring that the quality of ‘life’ in our water sources remains intact. ‘Dancing with Water: The New Science of Water’ is an investigation into water’s liquid crystalline phase, a state in which water molecules create a repeating geometric pattern similar to the molecular organization that occurs in the construction of a solid quartz crystal. Although the molecules remain mobile, they appear to move together as a coherent ‘whole.’ This specific arrangement of molecules is referred to as full-spectrum living water. Full-spectrum living water is created and maintained via a series of elements that cultivate life-supporting frequencies – water that supports life at its fullest capacity. These include movement or turbulence, a gentle, structural energetic force, mineral ions, a period of stillness which provides the water with the opportunity to organise itself and lastly a frequency based input, most important of which is the resonance of the Earth. According to Dr. Gerald Pollack, professor of Bioengineering at the University of Washington, “liquid crystalline phase of water is intimately connected with the generation of life.” Much of the water in a healthy human body is in a liquid crystalline/structured state, which creates a solid platform for the instantaneous transfer of signals and other biological information. Healthy DNA is surrounded by structured water. As water loses its crystalline formation (a byproduct of age and disease), the integrity of the DNA is often compromised. I make a very concerted effort to ensure the water I consume is well and truly alive. QLife.com, along with WaterandWellness.com both, sites have solid information as to how to reinstate the liquid crystalline molecular phase into your water source, thus recreating full-spectrum living water. If you live in an area around the world where there is a plentiful source of naturally flowing spring water, then you’re at an advantageous optimum in terms of the quality of your water! However, as many of us dwell in inner city areas, access to this precious resource is cut off. Not to worry, this is where biohacking comes in very handy! A culmination of science and experimentation plus a few handy tools purchasable on these fabulous websites make it possible to recreate the state of naturally occurring living water. As stated by Albert Szent-Györgyi, the Nobel Prize-winning biochemist, hydrogen, rather than oxygen, is the fuel of life. When hydrogen is infused with oxygen, water is formed. Hydrogen is plentiful in the universe and is created on a daily basis by our body. It is the most fundamental antioxidant, as it is the smallest of the chemical elements and thus reaches every organ and every cell of the body. Hydrogen inhalation or ingesting molecular hydrogen assists the cells that make up our bodies fight oxidative stress as hydrogen has abundant antioxidant powers. From a therapeutic standpoint it also helps reduce inflammation, combats allergic reactions, prevents cell death, aids digestion, restores and repairs the nervous system and boosts energy metabolism. Studies indicate that molecular hydrogen supplementation infused with water to create hydrogen-rich water enhances performance in sports, leads to better recovery and across the board wellness. Drinking hydrogen-rich water prior to exercise helps to reduce blood lactate levels and aids and abets muscle function which can decrease during exercise. There are numerous methods in which to incorporate hydrogen into your daily wellness routine. Choosing one will depend on your lifestyle and preferences. Hydrogen inhalation devices produce regulated amounts of hydrogen gas, which saturates arterial blood, enters cell membranes and easily crosses the blood-brain barrier, providing benefits at the sub-cellular level. They can be used for up to an hour a day. These devices are costly but of course only require a one time, long-term investment purchase. Hydrogen can also be consumed via molecular hydrogen tablets which are handy if you happen to travel a lot and serve as more cost effective in the short-term. Delivery via inhalation is the most systemic as absorption through the nasal and sinus cavities travel straight to the lungs and bypasses the digestive system. However, oral consumption via tablets can improve digestion and clear up ailments within the digestive tract so each system has its benefits and contribution! There is a company that makes hydrogen bath tablets so you can pop these into a foot bath or bath tub apparatus and soak up the fantastic anti-inflammatory, soft tissue soothing, skin rehabilitating wonders. Incorporating all three absorption methods is what I would call a trifecta, as you'd be effectively be covering all bases! I personally like to use a combination of all methods to fulfill my daily molecular hydrogen intake. I have access to an inhaler device so I use it in conjunction with taking two tablets to reestablish the quality of life within the water in my body! It's also great to consume it orally, so it really helps with digestion and sort of anything that is needed internally. From a cost effective point of view, in comparisons to water filters and other purifying devices, molecular hydrogen is relatively inexpensive and has an array of added benefits that complement the prolific capabilities of living water. From my standpoint, any product that enriches your health is definitely worth the investment.
Life-Changing Benefits Of Practising Yoga
Yoga is for everyone! It holds the power to balance the mind, body and spirit! The best aspect about yoga is that everyone can do it, irrespective of age. Life-Changing Benefits Of Practising Yoga UR Team Yoga is for everyone! It holds the power to balance the mind, body and spirit! The best aspect about yoga is that everyone can do it, irrespective of age. Yoga incorporates a series of stretches and asanas which utilises the breathing technique to help you attain the best outcome from this holistic practice. There are also different types/styles of yoga, which help lower blood pressure, reduce anxiety, and strengthen UR body and more. However, many do not wish to change their fitness regimens due to a few persistent myths of yoga. Moreover, different people have different opinions about yoga. Few think it is boring and slow, but for some it is relaxing and peaceful and eventually helps them lead a wholesome and healthy life. Let’s try to understand yoga better. There are many groups of people who find yoga extremely boring. If you have less interest while attempting yoga and don't give in completely, you are bound to look over the benefits of yoga. The inventive idea of yoga is to improve the stability of the connection between mind and body. Unite with UR inner self, as the relationship with yourself is more significant to find nirvana in any activity. On the other hand, if you show complete dedication and interest when you are doing yoga, you will be surprised by the benefits you can receive! It's all about the journey of finding what works for you. Yes, it could work for individuals differently, but in the end, what you give while doing yoga is what counts. When you find calmness and inner peace, things will automatically feel fascinating and yoga will definitely not be boring! Yoga has many fitness benefits, including evolving muscular forte and survival, flexibility, harmonisation and balance. It also involves UR body to use additional calories to energise you during UR workouts. Burning calories is important if you are doing yoga for losing body fat or maintaining healthy body composition. Yoga can be practised anywhere and it doesn't require any specific equipment as such. Yoga gradually takes the body through a full series of multifarious gestures, which gradually release tight muscles without putting any extra stress on UR joints. In fact, since yoga is a weight-bearing exercise, it sets only tolerable stress on the bones which in turn improves the capability to store calcium; hence harmonising not only muscles but also strengthening the bones, simultaneously. There are many superb reasons to practise yoga regularly and we will highlight a few of these here. Stress has become a worldwide epidemic that needs to be addressed and yoga can help to lower stress levels. According to studies, certain yoga poses help in lowering cortisol (our body's primary stress hormone) levels in the body which in turn helps in reducing stress levels. Some asanas of yoga also help to manage blood pressure and reduce anxiety. If you are using sleeping aids, throw them out and welcome yoga into your life. Yoga is a practice that helps you to relax and soothes your nerves, thus easing you into a restful sleep. According to various researchers, yoga can help get rid of insomnia by allowing UR mind to calm down and relax. As we age, our body tends to stiffen easily, due to lack of flexibility. This might lead to muscle strains or pain. The continuous practice of yoga not only boosts flexibility but also helps to maintain UR posture which reduces the chances of getting chronic back pain in the future and less prone to injuries. Yoga is a great tool to induce positive thinking and calm the mind's internal chatter. When you're feeling stressed out or irritable, do yoga for 10 minutes early in the morning to help feel relaxed. Yoga can also help calm you down, lower UR anxiety levels, restore inner peace and also bring positivity and tranquillity to UR mind. Yoga is a full-body workout that helps in strengthening UR body's muscles and core which results in making UR whole body resilient and healthy. In fact, yoga like any form of exercise can assist in improving UR strength and making UR body stronger. Weight management is vital if you want to stay healthy and fit. Maintaining ideal weight also contributes to UR overall well-being. Yoga helps in enhancing metabolic levels which assists you to become mindful of UR eating habits and daily diet. Yoga can improve your body's strength and increase stamina, both physically and at the mental level as well. Holding a particular pose for longer periods helps in enhancing UR body's strength and increases your body's stamina slowly, but surely. Yoga poses are designed to cleanse, detoxify and strengthen our internal organs. Practising these postures helps provide relief from issues like bloating. It also stimulates the digestive system which consequently contributes to healthy digestion and natural bowel movements. Yoga helps in developing stronger concentration skills which increases focus and helps in creating a strong memory. This is because yoga helps in audio-visual recall ability and increases retention ability too. Yoga assists in carrying out fresh blood flow throughout the body. Poor blood circulation can lead to fluid retention, acne breakouts and more! Yoga is one of the best tools to increase blood circulation and deliver oxygen to the blood, which gives your skin a natural glow too. Yoga provides numerous benefits that can immensely improve the quality of your life. Moreover, there are various types of yoga that can match your specific needs and abilities. So, kick-start your yoga journey today!
Fundamentals Of Exercise For Every Body
We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? Fundamentals Of Exercise For Every Body Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? By learning the fundamentals of exercise, we can determine what works for our body without overexerting it. Whether it is the food we eat or the current exercise regimen we are enrolled in, we will be able to get the results we want by implying the right technique and approach. This is where ADL – Activities of Daily Life come into the picture. So, let’s try to understand how we can go that extra mile in our fitness goals with just a little effort. Get a complete body analysis done to learn more about UR body as this will help you understand UR body’s current fitness levels and the precautions that need to be taken if you have been previously injured. A complete body analysis will also provide a better understanding of how far you can push UR body without injuring and exerting yourself. Moreover, learning more about your body will assist UR fitness trainer to make the right choices for you to achieve your fitness goals. Understanding your body also helps you avoid extra stress to existing injuries, pains and aches. A complete body analysis will help UR trainer determine which exercises are suitable for you to attempt and include in UR daily workout. By doing so, you can avoid any additional stress on your body and most importantly, you will not opt for intense regimens that can do more harm to your body than you know. There are certain things you need to consider before opting for any workout regimen. These include current body analysis, BMR basal metabolic rate, daily lifestyle analysis, medical history and daily medicinal intake, previous injuries or physical health issues, if any and diet and habits. As every individual is different, all of these aspects above will help determine how far UR fitness trainer can push you to attain UR fitness goals without exerting your body. Being aware of these aspects can also help you and your fitness trainer shape your fitness journey by implying the right techniques and by including precautionary steps such as what to avoid while working out. For example, if you experience back pain frequently, your exercises will be designed accordingly. As all of these attributes are very crucial, they should be understood properly and taken into account before starting any long-term or short-term exercise regimen. There are three fundamentals of exercise and the core fundamentals of exercising are built on strength, agility and stability. So the truth is that the core of UR fitness routine should be strength, agility and stability, all of which work on every muscle of your body, enhance your body’s coordination skills and strengthen your body’s core. Therefore, any exercise regimen should incorporate the perfect combination of all three of these aspects which will also help you and your trainer understand how far you can push yourself in your workout regimen. Here are the three fundamentals of exercise you can include in UR workout sessions, without exhausting your body: Strength Training: This exercise is not just about looking bulky and gaining more muscle mass. Strength training exercises help you burn additional calories so that you can keep unwanted weight away. The best part is you don’t require much equipment when you are doing strength training. Props such as inflatable balls, dumbbells and more can help enhance your muscular endurance. Agility Training: This exercise generally refers to UR body’s ability in stopping, starting and being able to change and manipulate your body’s reflexes quickly while maintaining the right posture. Agility training includes exercises such as ladder drills, cone drills, running and more. Stability Training: These exercises include a combination of exercises that utilize your body’s resistance to induce muscle contractions. Therefore, this helps build and enhance your body’s strength, skeletal muscle and overall strength. These exercises also help condition and improve your body’s balance. Functional Training This training involves a series of exercises which synchronizes your cardiovascular, nervous, and musculoskeletal and respiratory system together. It is one of the oldest methods of physical training without the use of any equipment and was first introduced in the field of physical rehabilitation by physiotherapists, to help patients recover from any previous injuries or physical disabilities. Functional training stimulates movements in your body in order to enhance your daily performance, so that your body functions like a well-oiled machine. Functional Training helps enhance cardiovascular endurance, muscular endurance, strength, flexibility, speed and agility. Not everyone can opt for an intense workout programme. An individual needs to have certain necessary physical activities in their daily routine to qualify for an intense training programme. For example, if you have no physical exercise in their daily routine, it would take more time to achieve a specific fitness goal. Like in the case of CrossFit training, this training is mostly chosen by athletes and fitness enthusiasts who are usually used to intense workout sessions. So just blindly opting for CrossFit training sessions can cause unnecessary injuries, which is usually not recommended or encouraged by fitness trainers for individuals who are new to exercising. Working out is entirely dependent on UR daily activities. As simple as this may sound, UR current fitness levels also helps determine the type and level of workout regimen UR fitness trainer may recommend for maximum results. So it’s best to increase UR endurance and stamina slowly, as it takes time for your body to adjust to any form of exercise regimen. No matter which age group you may belong to, or the body type you may have, the most important thing to keep in mind is your nutritional intake, as it assists in maintaining your overall health. Also, creating a wholesome lifestyle is the key to achieving the fitness goals you have in mind. So, don’t get carried away with the latest trends when all you need to know is the fundamentals of exercising. Mentioned below are some easy points to keep in mind. ● Every individual should be aware of the training they are opting for, which can or may not be inclusive of their current fitness goals and achievements. ● Don’t push yourself or exert yourself as this can cause unnecessary complications, injuries and discomfort. ● Ensure your trainer is certified and has renewed his or her license before the expiry date. ● Check with UR doctor whether it is suitable for you to enroll in an exercise regimen, before you begin. ● Fitness is a journey, so allow UR body to adjust to the new movements that assist in improving your flexibility, coordination, balance and overall strength. ● Track your fitness goals and journey with the help of UR trainer, or by recording your achievements in a diary.
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5 Ultimate Workouts That Need No Equipment!
If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! 5 Ultimate Workouts That Need No Equipment! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If you’re dreaming of a slim and trim body, you don’t always need an expensive gym membership or some fancy equipment. It can also be achieved by utilizing your own body weight! There are tons of home workouts that can give you positive results without any equipment. Listed here are some of the most effective workouts you can do just about anywhere! Running/Walking Focussing on cardio makes your body transform and it is not expensive too. You just need a good pair of running shoes and the willpower to run! While you are doing cardio, the maximum benefit you can gain is by pulling your navel into the core. For the newbies, you can try walking at a brisk pace or running for 15 to 30 minutes. Keep adding 5 to 10 more minutes at the end of every week. Squats Apart from working on your leg muscles, squatting is helpful for developing your core strength and stability along with upper and lower body strength. Once you perfect your form, you can move to more difficult versions over time. Push-ups A push-up is considered to be an ideal muscle-building exercise that works on UR chest, shoulders, and triceps. As you gain strength, you can progress from classic to different push-ups like elevated or decline push-ups that put more emphasis on UR shoulders, upper chest, lower chest and triceps. Crunches Crunches are helpful to tone UR mid-section. Along with other exercises, you can include crunches to develop core strength which is crucial for overall body strength and balance. Lunges Lunges work on some hard-to-reach muscles of the thighs. It’s also an ideal exercise to build lower body strength. Variation in UR exercise routine is important. Daily exercise is recommended for healthy living but when you repeat the same exercises day in and day out for a certain period, workouts become monotonous. If there is no variation in UR workouts, your body will reach the plateau stage sooner. Adding variety to your workout regimen brings changes in your strength and endurance levels which helps you to get closer to your fitness goals. Moreover, mixing different workout programmes helps you to understand the strength and weaknesses of UR body. Trying different workouts also adds fun to your workout sessions and helps you to stay motivated towards your fitness goals.
5 Ways Coconut Oil Improves UR Skin & Hair
We all know that coconut oil is immensely beneficial for our skin and hair. However, what we didn’t know is that there are a number of explanations justifying this claim. Right from moisturizing dry and flaky skin to treating frizzy hair, coconut oil has a number of benefits. The natural element of the oil has a wide array of therapeutic and beauty-enhancing properties. Moreover, coconut oil is also used as a component in various hair care and skin care products. It is the most common and cost-effective products to nourish and treat your skin and hair. Here are a few benefits of coconut oil you can enjoy at home. Hair Conditioner Coconut has a fatty acid structure, which penetrates into the hair roots. So, if you feel your hair is dry or is prone to break, manage it with coconut oil as an overnight treatment. For this, you need to take virgin coconut oil and apply it on your hair, starting from the roots to the ends. Tie your hair in a ponytail. Wash your hair with shampoo and conditioner. It is the most effective way to deal with split ends as well. Reduces hair loss and breakage When you feel your hair is puffy, rub a small amount of coconut oil on your fingers and run it through your hair to keep fizziness at bay. In addition, if you are in a pool or at the beach, it is likely that your hair will become little tangled. So at times like these, it’s best to leave coconut oil in your hair, as it saves your hair from the scorching sun, chlorine and saltwater. It also keeps your hair conditioned. Skin Moisturiser During the winter season, our lips get dry, so to moisten your dry lips, apply coconut and then rinse it off. Again, apply a little coconut oil to your lips to keep it moist and soft for a longer period. Overall Skin Treatment Coconut oil is enriched with natural anti-fungal and antibacterial properties, which makes it the perfect ingredient to prevent infections and fungus. Therefore, apply coconut oil to keep your skin moisturized. To keep your feet smooth and fungus-free, use the oil every day. Exfoliator Coconut oil is also good for pedicures. Take half a jar of coconut oil and add two tablespoons of honey and one tablespoon of sugar. Mix all the three ingredients until the sugar is immersed completely in the oil. Take a spoonful of the scrub and rub it on your legs and feet to exfoliate your skin. Doing so takes away the dead skin and smoothen your cracked heels and rough spots.
The Absolute 10 Best Online Yoga Courses You Can Opt For In India
As the Covid-19 pandemic continues to curb movement around the world, social distancing is widely practiced. So yoga teachers are now conducting online classes, tutorials and even meditation practices of different yoga styles. Some of these classes are also customized to meet an individual’s specific goals and requirements. All you have to do is choose a class that best suits your need. Classes are conducted every day but it also depends on the location, time and the size of the group. According to Dinesh Pratap Singh, personal trainer a certified yoga & fitness instructor at Apollo Life Studio, an online yoga session is a simpler way to learn yoga if you are a beginner. Online sessions are effective, especially when you want to stay consistent and keep it regular. You needn’t step outside your home, you don’t have to miss a session and it’s also easier on the pocket. Online classes/courses allow flexibility of choice, duration, space, time, intensity and attention! It enables personalized training, customized, specific routines towards your own fitness goals (mind and body) all in the comfort of own personal space. However, if you plan to start online yoga sessions, ensure you inform UR yoga teacher (trainer) of any medical condition you may have. We believe you should benefit the maximum from UR learning experience. So here’s a list of the most reputed yoga schools and teachers in the country and a bit of info about what they offer and teach. Checklist 1. Yogakshema Yogakshema, Delhi NCR’s only accredited Iyengar Yoga Centre, conducts classes six times a week. Nivedita Joshi’s instructions are underlined by clarity and adherence to the principles established by Yogacharya Iyengar. Nivedita participates regularly in yoga sessions in various cities of France with S.F. Biria, a senior teacher of Iyengar Yoga. She introduces simple postures for a peaceful and quality life. Each class not only enhances you mentally as well as spiritually but also prepares you to face the struggles of life with a positive, indomitable and dynamic spirit. Yoga is taught at different levels and there are walk-in classes, along with medical classes and make up classes too. Yogakshema is offering a one-month introductory yoga course to help you get fit and healthy! The course starts on July 11th and will be conducted via Zoom on Saturdays and Sundays, 9:00am -10:30am. For more information log onto https://www.iyengaryogakshema.org 2. Adhyatma Yog Sansthan Adhyatmayogasansthan has been working progressively for the last ten years in the field of health management, health enrichment and stress management. The school offers yoga classes for healthy and positive living and the eradication of health ailments like obesity, thyroid problem, weight loss/gain, diabetes, gastric problem, constipation, hypertension, low BP, sinusitis, hernia, joint pain, arthritis, heart problem, migraine, depression and stress. Some of the programmes conducted by Adhyatmayogasansthan are as follows: • Free yoga camps • Yoga seminars • Yogic lectures • Spiritual lectures • Yogic treatments • All kinds of meditation • Yoga workshops • Yoga demonstration classes • Yoga conference • Stress management • Therapeutic yoga for various diseases • Group classes • Home tuitions/personal classes • Power yoga • Special classes for weight loss and obesity • Acupressure • Yogic massages • Aerobics • Student’s special yoga for competitions • Yoga courses – three month, six month courses and one year yoga diploma For more information log onto http://adhyatmayogasansthan.com 3. Sivananda Yoga Vedanta Nataraja Centre The International Sivananda Yoga Vedanta Centres is a non-profit organization founded by Swami Vishnudevananda and named in honour of his teacher H.H. Sri Swami Sivananda Saraswati Maharaj, one of the most influential spiritual teachers of the twentieth century. This Organization propagates the authentic teaching of Yoga and Vedanta. A variety of courses, classes and workshops are offered, including those for beginners, at the intermediate level, advanced level, foundation to meditation course and weight loss course, amongst others. For those new to yoga, the yoga practices are taught step-by-step to teach the 5 points of Yoga: Proper Asanas, Proper Pranayama, Proper Relaxation, Proper Diet Positive Thinking and Meditation. During this current phase, various classes, courses and programmes are also offered online. Details regarding this can be found at sivananda.org.in/online-sessions. For more info log onto www.sivananda.org.in/delhi 4. Bharat Thakur Artistic Yoga Bharat Thakur's Artistic Yoga is a leading yoga company in India. It was developed back in 1999 when Bharat saw that the Yoga being taught and practiced all over the world and in India was in no way as powerful, dynamic and immediate as authentic Yoga could be. Online classes are conducted on the basis of difficulty levels such as easy, moderate, difficult and very difficult. The classes include the teaching of the basics of yoga including the different asanas, pranayama, bandhas, kriyas, mudras and meditation. Before you begin online classes, you are required to find out how fit you are, how flexible you are and what kind of classes you should be taking. As a registered user (registration is free), some of the unique features that you will have access to is as follows: • Up-to-date information about the centers and workshops in various cities • A better understanding of the different aspects of Yoga • Online Classes: Videos on specific techniques and more • E- Publications: Loads of articles, E-Books on different topics • The Artistic Yoga Journal: A monthly E- Magazine featuring articles about Yoga & much more… • Bharat Speaks: A video and audio section covering different aspects of life and Yoga as spoken by Bharat Thakur • The Hub: A unique interactivity feature that allows you to ask questions, have conversations, share your notes, make friends (and follow people into conversations with a unique ‘What’s Everyone Doing’ feature!) • Yoga Tube: You can share your practice and see what others are doing • What’s Your Yogability? – A questionnaire that can guide you on what you should be doing towards starting or improving your Yoga practice For more info log onto https://artisticyoga.com 5. Ritambhara Ritambhara offers an alternative way of engaging with life, rooted in Indian tradition and encompassing contemporary practices to help you live a life full of Rasa. Raghu Ananthanarayanan has been enquiring into three questions relentlessly in his life, these are how does one become the best that one can be? How do organizations and groups become the best that they can be? What does it mean to be an Indian? On the other hand, Sashikala Ananth’s passion has been the study of the Vaastu Shaastraas and adapting the profound insights of the ancient texts to contemporary living. Sashikala has conducted several seminars across the world where she brings together a unique confluence of learning and experience. She and her husband Raghu Ananthanarayanan have been running a design and self-development centre called Vadivam for the last three decades. Ritambhara offers online self-paced courses and family retreat programmes designed to energize and nourish the individual, as well as the family space. Among the various other online courses offered, is a course that covers the introduction to working with the Yoga Sutra. So if you have questions about yourself, life, and if you’re interested in understanding the nature of the human mind and transforming it, this course would be an exciting beginning. Ritambhara also believes that the COVID crisis has shown how relevant the practice of a holistic yoga can be. One can enable the celebration of peace by reiterating the individual practice of yoga with a central focus on the basic foundations of yoga, namely: • A deep and abiding concern for the suffering of mankind and the earth (duHkha nivAraNa) • A commitment to non-violence (ahimsa) • A commitment to truth (satya) In keeping with this thought, an International Online Yoga Festival was organized between 18th – 20th June, 2020, titled ‘Peace & Sustainability Through Yoga.’ Also, as an endeavor to understand and deal with all the mayhem that COVID-19 has created, Ritambhara conducts contemplative conversations online to help deal with this situation and to help you recognize how to anchor yourself to in these times. The session is on every Saturday, 4:00-5:45 PM IST. These sessions are offered through video conference on the web and there is no fee for these sessions. For more info log onto https://ritambhara.org.in 6. GNOSIS Medical Yoga Gnosis means spiritual knowledge. Gnosis Medical Yoga is a confluence of Ancient Indian Wisdom with Modern Medicine. Dr. Vineeta Ketkar is a practicing Family Physician in Pune and has been practicing since 1980. Through her well-equipped Yoga Institute she has been offering Yogic Health Services and Yoga training programmes since 2006. Gnosis offers medical yoga therapy based on Ashtang Yoga & Hath Yoga which is extremely useful for Psychosomatic and Life style Disorders. Gnosis believes that healing is a process occurring in the body continuously. The science of Yoga, dealing with body, mind & cognition level helps for maintenance of Health. In Psychosomatic disorders, Lifestyle diseases and Degenerative spine and knee conditions, Science of Yoga offers guidelines in their management. Gnosis also offers individualized programmes for fitness/health depending upon the working pattern and personality traits of individuals. Some of the others services offered by Gnosis includes lectures and workshops, corporate yoga, outdoor yoga, yoga in hospital and yoga for sports fitness. For more info log onto https://www.gnosismedicalyoga.com 7. Be & Make Swami Vivekananda Yoga Institute Be & Make Swami Vivekananda Yoga Institute strives to be a journey of self-discovery for individuals. It has be running for 10 years and offers expertise on asanas, pranayama, meditation and lifestyle management, providing holistic yogic practices that follow internationals standards in yoga. The institute believes that there is yoga for everybody, whether you are young or old, experienced or a total beginner. They offer the best yoga classes at the most economical prices to help people benefit from yoga and create a lifestyle that is full of happiness. The institute promotes the fact that yoga makes you strong, peaceful and healthy! It is an art which connects UR mind, body and soul together. Be & Make Swami Vivekananda Yoga Institute offers various classes, like yoga for senior citizens, yoga at home, yoga for children, spiritual and meditation, corporate yoga, pre-natal and post-natal yoga, yoga for weight loss and so on. Classes are conducted seven days a week from 5:00am to 9:00pm at your convenient timings. Yoga at your doorstep is a great way to get services with the ease of no travelling and in the comfort of UR home. The best yoga instructor gives you individual attention for your overall wellbeing or helps you manage your ailments. The yoga institute also conducts classes at apartments, schools, and universities. For more info log onto http://beandmakeyoga.com 8. VINYAS Yoga Studio The VINYAS Yoga Studio was established in 1997 and is known to offer friendly, flexible, high quality, intensive services. VINYAS Yoga is a holistic Yoga module which targets the growth and enrichment of multiple layers of human existence which is believed to be physical, astral, mental, emotional, intellectual and spiritual. Besides the regular yoga classes, VINYAS also offers yoga classes for women, children, and pregnant women. VINYAS Yoga also aids in management of various common ailments found in women like pre and post-menopausal problems, sickness during pregnancy, anaemia, breast care, leucorrhoea, menstrual disorders and so on. You are also provided an opportunity to practice yoga with your kids with ‘parental yoga’ that is offered by VINYAS Yoga. During the 30 minutes session, parents can spend some quality time with their children. Kids from 18 months to six years are given training. VINYAS Yoga treats and manages various psychosomatic ailments as well. The yoga studio has a very different style and approach to therapy. The treatment and management of every ailment is different. It is supported with appropriate musical ragas. VINYAS also conducts yoga programmes for personality development, job stress management and labour management. The studio conducts two online sessions daily, five days a week on a monthly basis. For more info log onto http://www.vinyasyoga.com 9. Asmyi Iyengar Yoga Asmyi Iyengar Yoga offers a form of Hatha Yoga that emphases detail, precision and alignment in the performance of asanas and pranayama. They utilize props such as belts, blocks, blankets and chairs as aids in performing asanas and help you perform correctly, with no risk of injury or strain. This makes it easy for both, young and old. This system aims to unite the body, mind and spirit for health and well-being. Classes are offered at the beginner, intermediate and advanced level. At Asmyi Iyengar Yoga Noida, certified Iyengar Yoga instructors share their learning wholeheartedly with everyone. Classes are conducted level-wise, Monday to Sunday from 7:15am till 7:30pm. From time to time, workshops and intensive courses are also organized for advanced and serious practitioners. Senior and extremely learned teachers are invited from around the globe to conduct classes. Additionally, every day online yoga classes #Watch&Do is conducted in English and Hindi for all, including beginners and newbies. These are quick 45 minutes sessions that help you do doable yoga asasnas with the help of simple home props like a chair and pillow. For more info log onto https://www.asmyi.yoga 10. Atré Yoga Studio AtréYoga Studio endorses a style of yoga crafted to individual lifestyles. They offer diverse wellness and yoga approaches under the same roof as Ashtanga, Hatha, Yin and Vinyasa Flow; including their very own specialized AtréYoga. The Studio has been known for the uncompromising and anatomically relevant luxury and applied yoga services to yoga practitioners, MNCs, and ace level athletes for over ten years. Zubin Atré’s knowledge and application of anatomy and kinesthetics helps him address students' individual needs and goals as he safely guides them through asanas. AtréYoga comprises of five structured series of asanas developed by Zubin. Based on in-depth awareness of human anatomy and movement, these asana series are designed with variations on flexibility, strength, balance, and breath. Besides classes, AtréYoga Studio also hosts workshops, organizes retreats, provides on-site corporate yoga sessions and yoga counselling. With no levels, and no competition - classes are kept small, and people perform to their own ability. A detailed online yoga schedule hosted on the website helps you plan your workouts much in advance. Reasons AtréYoga style is one of the best yoga styles to be learnt online: • The instructions are very precise, clear and loud. While instructing AtréYoga, the rectangular shape of the mat is always used as a reference for the asana positioning during the class in support of the instructions. • The use of metaphors is used in guiding through the postures (asanas) which makes it easier for students to understand the asana. • The visual cues given, together with the instructions makes it easy for everyone to follow the class, even without previous experience in yoga. For more details log onto https://atreyogastudio.com
Fab Exercises To Get Rid Of Flabby Thighs!
For most of us who try to lose weight, there is always a struggle with certain parts of the body. The stubborn fat from these sites just don’t seem to respond well despite our repeated efforts! The lower body is the least responsive site! The arms, upper back and forearms seem to respond very quickly to weight training, but the abdomen and thighs are generally unresponsive. To bring in some significant changes to the aesthetic profile of the lower body, we need to be smart about our choice of exercises and selection of loads. So here are some exercises that not only tighten but tone the thighs too! Add the below sequence into your training routine to replace fat with muscle! . Barbell back squat complex: No, this is not your regular back squat exercise. In this particular variation, you have to pair back squats with an aerobic exercise like rowing or skipping. This keeps UR heart rate elevated and as you progress forward in the set, it gets harder and harder. Keep in mind to choose an exercise to pair with the squat that doesn’t interfere with the quality of the upcoming sets. Choose a weight that you can maintain for all sets. The load should be moderate enough to be able to perform 8-12 reps without compromising on the quality. Perform 4 sets of back squats for 8-12 repetitions each, paired with 30-45 seconds of an aerobic activity, followed by a minute of rest before the next set. This variation will attack the fat tissues of UR lower body and help you lose the fat. Stair climbing intervals: Looking for a killer variation for your leg muscles? Try stair climbing for intervals at the end of UR workout. After finishing your weight training routine, adopt this variation to accelerate the rate of fat loss of UR lower body muscles. Unlike running, this variation is much harder on the cardiovascular system and the inclined terrain helps strengthen the muscles and joints of your lower body. Perform one-minute intervals with 45 seconds break between sets for six rounds and that should be it. However, those with knee pain should be careful while performing this exercise. Sled push: The sled push is a modifiable exercise which is regularly used by fitness enthusiasts’ pre or post-workout. It is great for conditioning the body for different sports or long-distance running, and some runners even use it to recover after an injury. It involves engaging UR glutes, hips, back, hamstrings, calves, core, triceps, and shoulders all at once that is why it is referred to as an all-out high intensity exercise, whether you load the sled with heavy weights or not. This is what makes it a great full-body exercise for those willing to challenge their fitness. Reach out for a weighted sled and push it as far as you can for as many rounds as possible, when conventional weight training tools fail to deliver its promises. Perform 4-5 sets of sled push with a minute break in between for maximum results. Increased time under tension creates an optimal environment inside the muscle cells to break down the tissues to provide the lean look that you desire. Moreover, sled push is an excellent exercise to engage all the muscles of UR lower body for prolonged durations. Just add the above variations to your routine when you hit a plateau and get confused about the best exercises to choose.
Important Do’s & Don’ts While Weight-Lifting
Weight-lifting/ Strength Training is the most beneficial form of exercise if you desire a toned body, an increase in UR muscle strength, improved metabolism or stronger bones. Weight training also helps add definition to UR body. Many people observe others and attempt to lift weights on the basis of peer pressure. This is wrong! You should always learn the form and technique properly before taking up any form of exercise. The dire consequences of not following a proper technique can range from back injuries to torn muscles to fractures, sprains and strains. In order to help you get all the benefits of weight lifting the right way, we’ve compiled a list of some useful do’s and don’ts for you to follow: Ensure you warm-up beforehand: When you warm-up, UR muscles become more flexible and elastic. This helps to stay away from strains and injuries. Try to do at least 10 minutes of warm-up exercises before weightlifting or any type of exercise. Focus on form: This is crucial. When you don’t use proper form for the exercise, it will not only cause injury but also cause muscle soreness and body pain! Understanding the proper form of each exercise and visualizing the particular muscle working, is of prime importance. Overall, focus on the basics and pay more attention to the form than the amount of weight you lift to get the best of UR training. Breathe properly: It’s essential to maintain a proper breathing pattern while weightlifting. Many people tend to hold their breath while lifting weights. This should be avoided as muscles need oxygen. Think of oxygen as a sort of fuel for UR muscles. In order for you to do anything—talk, walk, exercise—you need to get oxygen to your muscles, the more you move the more oxygen you need. Learn to breathe in, while putting down the weights(eccentric) and breathe out while lifting weights(concentric). This way, you won’t tire yourself easily and you’ll also be able to maintain the correct form. Opt for comfortable apparel & shoes: When lifting weights, wear clothes that are neither tight nor loose. Keep it in mind that UR attire needs to promote mobility so that UR movements are not restrictive. Also, UR shoes need to be proper to protect your feet in case any weights fall. Proper shoes help you engage in proper balance and give you traction while lifting. Don’t overdo it: Make sure you’re not overworking yourself and stop when you feel any strain or pain. It’s best not to concentrate only on one muscle or a group of muscles. Maintain a balanced approach overall. Choosing the right weight is important, choose a weight which feels comfortable but still requires a decent amount of effort. Choose a weight that you can get 12-15 reps and increase the weight as you get stronger. Don’t be in a hurry: Rushing an exercise can hamper your progress as you may get injured. Just lift the weights slowly and focus on each movement to get better control and avoid any kind of injury. When lifting weights, going slow equals faster results. Even though you may be tempted to rush and complete the number of reps, avoid it. When you do the exercises slowly with proper concentration, you reduce the possibility of strain and injury. Don’t overlook increasing the weights slowly: Though lifting weights that are too heavy should be avoided, if we feel we can push a bit harder, then definitely attempt it. If you need to swing the weights (use momentum) to lift it, it means it’s heavy for you. Make sure you don’t choose weights that shift UR focus from the movement of your body. Don’t forget to rest: Your muscles need rest to be able to repair damage and recover. Even though you may not want to take any time off from the gym, it’s very essential, as UR body and muscles must recover from any overexertion. To prevent any overexertion of muscle groups, follow a workout schedule that allows you to plan UR rest days. Don’t forget to enjoy those rest day, as balance is the key to achieving optimal results.
Lose Fat Fast & Get Lean With The Rowing Workout!
The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Lose Fat Fast & Get Lean With The Rowing Workout! UR The rowing machine, also known as rower or ergometer is chosen by several fitness freaks due to its quick fat burning benefits! Also, if you’re not a regular gym goer and prefer to exercise in the comfort of your home, the rowing workout is ideal for you! Unlike other cardio machines like the elliptical machines and treadmills, the rowing machine is compact. It can be pulled out for a workout and kept in a corner of a room after your exercise. Besides, you can work out while watching your favourite TV show or while having a chat with your workout buddy. Perfect for toning muscles, weight loss and boosting stamina, the rowing workout is indeed a fitness game changer! So if getting rid of extra fat and boosting your overall health is what you want, the rowing workout can definitely help you! Here’s why. Good aerobic exercise: Cardio or aerobic exercise is suitable for any age group as it leads to faster weight loss, a stronger immune system and an increase in stamina. Also, as rowing involves flexing of several muscles, oxygen intake is increased and endorphins are released which help you to have a sound sleep at night. Upper body workout: The workout involves constant stretching of the deltoid muscle in the shoulders, triceps in the arms, the erector spinae muscles in the lower back, rhomboids in the middle back and the trapezii in the upper back. So undoubtedly, the rowing machine helps to give you a chiselled upper body! The benefits of a strong back and shoulders will eventually improve UR posture and reduce back pain too. Also, since you need to maintain a stronger grip on the oars, you also develop sturdy hands and wrists. Lower body workout: Another significant benefit of the rowing machine is that it provides an excellent workout for UR lower body. The main leg muscles that get strengthened are the buttocks, calves, hamstrings on the upper back of the thighs and the quads in the upper front of UR thighs. Besides, resistance training on the rowing machine is an easy way to maintain balance and flexibility. Low impact cardio: For those who are overweight or suffer from joint problems and find it difficult to try weight bearing exercises that include running, walking or hiking, the rowing workout is a good alternative. This is because the rowing workout is done while sitting and it is non-weight bearing. Therefore, it applies less stress on the joints as it is a low impact cardio exercise.
