Hip Dominant Exercises
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5 Easy Exercises You Can Do At Home
When you brought your work home, why not do the same with your workout routine? Going out and hitting the gym with your buddies is now a far-fetched idea with the current situation. But that should not come in the way of you and your fitness. Now you can boost your immunity and strengthen your body with these five simple exercises, which you can do at home every day without any equipment. For beginners who want to give it a try, don't worry, these exercises are perfect for you! 1. Squats We sit and stand for so many hours in a day,especially when we are working or even watching T.V. The muscles that are used during squatting are essential as these are the same muscles we need to sit and stand without any discomfort. When we sit for long hours we weaken and avoid utilising and strengthening the muscles. Generally, people with knee problems hesitate or are afraid to try squats as they believe that it might make the pain unbearable. The truth is if you squat the right way and hold that position, it helps you relieve stiffness, pain, improves your posture and quality of life. If you don't do anything to strengthen these muscles then, you will experience pain doing something as easy as sitting or standing. You just need a few adjustments until you find the right position to squat. How to do it: ● Stand firmly with your back against the wall, place your legs in front shoulder-width apart. ● Slide your back against the wall and stand in the squat position. ● Hold this position for 10 seconds. ● Work at increasing your hold for 5 seconds more each time until you can reach one minute. That is what is going to strengthen your muscles. Need one here If you are new to squats, start with sitting and standing up in a chair. ● Stand in front of a chair. ● Push your glutes into the chair and then come back up, it should be as if you are kissing the chair. Some people might not be comfortable in their knees while squatting. Find a foot position that is comfortable for your knee by spreading your legs a little wider. 2. Wall Push-ups Comparatively, women struggle a bit to do a push-up. With a simple modification, you can extend your shoulder and upper back muscles with a wall push-up. ● Stand in front of a wall. ● Place your hands on the wall. ● Lean in towards the wall and come right back up. ● Then you can also try an inclined push-up. There are various types of push-ups you can do to build strength. 3. Back extensions The idea of maintaining a posture while sitting or working on a computer at home became bizarre. A couch or comfortable chairs like recliners became a popular choice to sit for long hours without getting up and work. Even if you are using an office chair, your back is stretched, shoulders are hunched, and the neck is in a lean-forward position. Anyone would need to work on their back muscles to get your posture back into place. ● Lie down on a mat on your stomach. Make sure to keep your legs together. ● Lift your arms so that they are over your head and stretch for a few seconds. ● Now, bring the navel above the ground. ● While stretching out your arms, legs and spine as far as possible(not in the opposite direction), make sure your face is facing the ground. ● Alternate between your hands and legs and pulse for a couple of seconds. ● Breathe in and hold for 5 seconds. Doing this will strengthen your spine health and strengthens your lower back. If you favour spending a lot of time in front of the TV, I suggest you come forward and rest your face on your two fists right below your chin supported by your elbows. This way, you get to be on your stomach. If you lie on the floor and take the help of your elbows, your upper body and spine are getting some extension and relieves pressure off your back. 4. Core - Abdominal Try planks, they are more effective than crunches and workout every muscle group in your body. When we say core muscles, it doesn’t just stop at your abdominal muscles, it also includes your upper back, lower back, spine muscles and pelvic region. When UR planking make sure UR body is in a straight line from UR head to UR heels, keep UR hip flexors open by keeping UR glutes engaged. ● Start by placing your forearms on the ground similar to an L-shape from your shoulder to your forearms. ● Your shoulders should always be directly above your elbows. ● Your forearms are pressing into the floor so that you stabilise the shoulder and widen your chest. ● Keep your hip flexors open so that they it keeps your glutes engaged. 5. Upper body – triceps Most women accumulate fat in their arms, I call them ‘bye-bye arms’. With the tricep muscles being the least worked muscles. This exercise engages your triceps and glutes. ● With your hands just outside of the hips, sit on a chair or bench. Make sure to keep your knees bent. ● Lift up with your hands and lower down until you are at about 90 degrees. While doing this, keep in mind that your hips are very close to the chair or bench and elbows are bent. ● Keep the elbows pointing behind you, your shoulders down and your abdomen engaged. ● Push back to start again and repeat. These five exercises are simple and can be done at home with no gym equipment. Some exercise is always better than no exercise! Make sure to move your body every hour and stay active to beat boredom and stay fit!
Must-Have Workout Essentials You Need In Your Gym Bag
Sweating it out is inevitable at the gym so packing UR own towel or a washcloth is in UR best interest! A microfibre towel can hold up to three-four times its weight in water, making it the best item to pack in UR gym bag. Make sure you don’t reuse UR gym towel and send it straight for washing, once you’re back home. Why You Should Carry Your Own Towel According to K. Vijay Simha, Exercise Physiologist, people dripping with sweat in gyms are a common sight, but unfortunately, this means these places can be breeding grounds for germs! Carelessness towards hygiene can lead to the spread of these germs. In addition, it lessens UR gym experience and more importantly, you can contract some infectious diseases. Precautions to take while using towels provided by the gym: Make sure the towels are washed and dry Check if they are separated from the used ones Lookout for any stains Ensure the used towels are sent to the laundry to avoid reuse You can also get certain infections by reusing towels, says Dr.Radha Shah, Dermatologist, Apollo Hospitals. Here’s a list of the skin infections you can develop: Impetigo Impetigo causes sores on the skin. It is caused by the strep bacteria and a cut or abrasion on the skin can lead to symptoms. Strep or staph bacteria are transmitted by touching or using another person’s towel. Prevent impetigo by washing UR hands frequently and keeping tabs on the use of UR towels. Ensure it is only for personal use. Staph A common germ that can be found in gyms is staphylococcus bacteria. Some strains of the bacteria can be harmful but most of the time, staph goes unnoticed and does not necessarily cause any infection. Ringworms This infection thrives in wet environments, so if you use a towel which is used to wipe down sweaty machines or equipment you might end up getting this skin infection. Cold & Flu Besides the spreading of skin infections in gyms, cold and flu too can spread very easily. It is transmitted via the droplets emitted when someone coughs or sneezes. As the virus stays alive for some time outside the body, it can be transmitted to many places in the gym – machines, dumbbells, railings and towels. All it takes is wiping any one of the machines or equipment with an infected person’s towel! If you enjoy feeling clean and fresh after a workout, carrying a pair of fresh clothes, socks and undergarments is essential. A change of clothes also comes handy if you are planning to run errands or head to the office, post UR workout. It’s also a good idea to carry a smaller bag for your soiled clothes. If weight training is on the agenda then carry a pair of gym gloves. Gym gloves save UR hands from becoming dry and rough while you lift weights. Gloves also provide a better grip while lifting heavy equipment and there is less chance of hurting or straining yourself while working out. To keep your hands clean and disinfected, UR gym gloves should be washed every alternate day. Gloves should also be laundered on a consistent basis. If your gloves are not cleaned regularly, there are chances of developing contact dermatitis and fungal infections. How To Clean UR Gym Gloves Soak the gloves in warm water. Fill a tub with warm water and add enough washing soap. A dishwashing detergent works well. Immerse UR gloves in it and scrub each glove. Use UR hands to rub off any dirt. Clean the gloves inside out and rinse them thoroughly to avoid any residue. You can also toss your gloves in the washing machine and let them air-dry. A few gyms have in-house shower facilities for the members while some provide washrooms with a vanity. Pack essentials depending on UR gym's amenities. A small pouch with all UR toiletries such as shower gel, face wipes, face wash and a moisturiser comprise of the basics. According to Doctor Radha Shah, Dermatologist, Apollo Hospitals you should be aware of certain harmful chemicals lurking in your face washes, shampoos and shower gels, even though the extent of harm caused to UR skin depends on individual skin sensitivity. If you work out daily you should shampoo UR hair daily or alternatively with mild cleansers, especially if you go swimming. Here’s a list of the common toxic chemicals your cosmetics may contain: Parabens Alcohol Propylene glycol Sodium Lauryl sulphate Colouring agents Music is a great motivator; it uplifts the spirit and provides an adrenaline boost that makes workouts fun! But beware, if you’re a knowledge seeker who explores podcasts or listens to versions of UR favourite book, as sharing headphones can be pretty unhygienic! Infections of the ear like candidiasis or swimmers ear can increase when sharing UR earphones. But this purely depends on the hygiene maintained by both individuals, says Dr. Radha. Additionally, there is an ideal volume level that should be maintained while doing cardio and weightlifting exercises. According to the World Health Organisation (WHO) safe listening levels depend on the intensity (loudness), duration (length of time) and frequency (how often) of exposure. All of these aspects are interconnected and influence the overall sound energy level. The permissible time for safe listening decreases as sound levels increase and 85 dB is considered the highest safe exposure level up to a maximum of eight hours. The output of personal audio devices may range from 75 dB to as high as 136 dB, so it’s best to set personal audio devices volume between 75 to 105 dB. Hydration is the most essential part of UR well-being journey. If you find it a struggle to consume an adequate quantity of water, try infused water. Some infusions can help enhance your metabolism, help you get rid of water retention and also provide you with the required amount of energy you need for the day. If you currently have a health condition like asthma, which requires you to take medication, it would be wise to pack extra medicines in UR gym bag. Medicines can come in handy anytime, anywhere. Moreover, it's better to be safe than sorry! Also, according to K. Vijay Simha there are some basic medical checks you should get done before enrolling in a gym. Here’s the list of the medical check-ups you should undergo: CBC (complete blood count) Lipid profile Vit-D3 Vit-B12 LFT (liver function test) Creatine levels ECG (echo cardiogram) A nutritious snack like a protein bar or a protein shake is an ideal post-workout snack. This helps to maintain energy levels and keeps you going through the day. Keep two protein bars or UR preferred protein powder in UR bag to boost UR energy levels post UR workout. But remember, there may be some harmful products and preservatives in your protein shakes and protein bars. Rakesh Udiyar, Celebrity Fitness Trainer is of the opinion that protein shakes and protein bars that are made from quality ingredients are very beneficial for health, but some protein powders and bars contain harmful chemicals and additives that should be avoided. Here’s a list of ingredients that can be detrimental to UR health. Casein + WPC: Known as whey protein concentrate and caseinate, these contain a high amount of lactose which is not absorbed properly by the body, and which can cause gastrointestinal issues. Gluten: This ingredient may increase inflammation in the body and can also cause hormonal imbalances, fatigue, skin eruptions etc. Dextrins/Maltodextrin: These are common ingredients found in protein powders and used as fillers to add bulk to the protein mix. They contain GMO corn which can cause gastrointestinal issues and can also affect the way fat is stored in the body. Artificial sweeteners: There are many health concerns with ingesting the artificial sweeteners like aspartamine, saccharin etc. Some of the side effects of these sweeteners are gastric issues, weight gain, headaches etc. Skim milk powders & milk solids: These cheap ingredients are used to add bulk to the protein powders. They contain a huge amount of lactose sugars leading to gastric problems like bloating, constipation and so on. Soy protein: The soy proteins may contain pesticide as they originate from genetically-modified sources. Consuming soy protein can cause hormonal imbalances too. Vegetable oils and fats: These ingredients that add creaminess to protein powders contain trans-fat which leads to the build-up of bad cholesterol. Thickeners and gums: Like the name suggests, these ingredients that are derived from corn or soy act like glue in the digestive system. It can lead to gas, constipation and also bloating. Fillers: Filers are cheap and add bulk to the protein. These ingredients include sugar, coconut flour and psyllium. Ingesting these ingredients can lead to gastric problems and reflux too. Added fibres: Some people may have a sensitive digestive system and added fibres in protein powders which are included for weight management or as fillers may sometimes cause gastric issues such as bloating and constipation. Protein shakes and protein bars, including other sports supplements are easily available. The bad news is that those who regularly consume these products are unaware of their adverse effects. Some sports supplements also contain androgenic steroids that are extremely harmful for health. Some of the negative health effects of consuming these steroids is fatigue, irritability, lack of concentration, lethargy, increased cardiovascular risk, osteoporosis, reduced libido, erectile dysfunction, reduced muscle mass, reduced strength, increased fat and so on. Some sports supplements can also aggravate certain ailments or interact with medicines. Energy drinks usually contain caffeine, B vitamins, sugars, and taurine which is an amino acid. Caffeine can increase blood pressure, cause insomnia, nervousness and palpitations. Certain sport supplements also include endocrine disruptors which could be toxic. Benefits Of Eating Protein Post A Workout During recovery, UR body’s two main needs are protein and carbohydrates, states Doctor Lakshmi K, Ph.D in Food Science & Nutrition. While carbohydrates provide energy to UR muscles, proteins help to repair UR muscles. According to the American Heart Association (2015) when you consume protein within 30 minutes of completing your workout, your body stands to benefit the most, even though the repairing and rebuilding process continues for many hours after UR workout. Your fitness goals determine the amount of carbohydrates and proteins you should consume. A 1:1 ratio of proteins to carbohydrates is adequate if UR focus is on aerobic exercise to build cardiovascular endurance. A 2:1 ratio of proteins to carbohydrates is required if UR goal is to build muscle mass. This is because to create muscle tissue, amino acids are needed. If weight loss is your goal, you need to focus on the intake of calories post UR workout. Many energy bars contain a large amount of sugar and calories so try to make yourself a shake using protein powder which will also help to rehydrate your body. Alternatively, eat a banana with peanut butter. You can also try a tuna sandwich made with whole wheat bread or hummus with whole wheat pita bread or a snack mix, containing nuts and dried fruits. A deodorant acts as a lifesaver as body odour can be a complete put-off! Ensure you opt for fresh fragrances rather than bold colognes or rich flowers. Dr. Radha warns of certain harmful chemicals you need to be aware of while choosing your deodorants, roll-ons and deodorant sprays. Some sprays can cause contact dermatitis reactions, but on the other hand, though roll-ons are relatively safer, they have a greasy feel which may not be very appealing. Here’s a list of the chemicals that can cause your skin harm: Parabens Aluminium compounds Triclosan Propylene glycol Silica
Changes to make to UR life post the Quarantine period
Changes to make to your life post the Quarantine period This quarantine period has made many of us realize what we might be taking for granted, and luckily its nothing we can't fix. 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 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 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. 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. 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.
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.
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.
Top 5 Basic Exercises Your Workout Needs
For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises Top 5 Basic Exercises Your Workout Needs Leandi Van Zyl (Lead- Sport Science / Strength & Conditioning) Sir HN Reliance Foundation Hospital For a holistic approach towards your training programme there is the need for specific general movements’ patterns to be included to make it efficient. Knee Dominant Exercises It is important to realize that the movement of this exercise comes from the knee and not the hips. The most basic of these is a squat. It was previously believed that the knee should not cross the toe; however this limits the range of motion of the movement. A better way to look at squats is by comparing the angle of the shin to the angle of the torso - these angles should always be parallel. Other knee dominant exercises include lunges, single leg squats and Bulgarian split squats. Hip Dominant Exercises These exercises are usually neglected due to its technical difficulty. A hip dominant exercises originates from the hip. A lot of people do not have the mobility in their hips or stability in their lower back to perform such exercises. This makes it a crucial movement pattern to add to your workout. It is important to focus on the movement first and then progress towards adding weights. Examples include hip thrust, deadlifts, Romanian deadlifts and good mornings. Upper body Pushing Exercises Here, the most common exercise is a push-up. This movement can take place in two directions - vertical and horizontal. An example of a vertical push is a shoulder press and a horizontal push is bench press. Upper Body Pulling Exercises Often neglected, upper body pulling exercises are important to keep appropriate muscle balance of the upper body. A lot of programmes only focus on pushing exercises and can lead to the anterior (front) muscles getting tight and causing other dysfunctions in the upper back. Like pushing exercises, pulling can be divided into vertical and horizontal. An example of a vertical pulling exercise is a pull-up and a horizontal pulling is a cable row exercise. Core Exercises Lastly, it is important to add core exercises into every programme. The core muscles not only consists of the ‘six pack muscles’ but also includes muscles from the torso, back and hips. The core translates force from the lower body to the upper body and is important in all our daily activities. Core exercises should include rotation, anti-rotation, strength and stability exercises. Adding these 5 exercises into your programme will allow your full body to move better. Always remember to work on the movement first and then progressively load it. For every knee dominant exercise add a hip dominant exercise and for every upper body pushing exercise add an upper body pulling exercise and round it off by adding a core exercise.
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Discover The Primal Side Of Your Life
Discover The Primal Side Of Your Life Joshua J. Holland, Co-Founder SystimFit (Dedicated Biohacker, Celebrity Fitness Trainer, Holistic Health Coach & Sports Professional) Checklist 1. What is Primal Blueprint? 2. My Primal Blueprint Certification 3. Primal Blueprint & Ancestral Wisdom 4. The 10 Laws Of Primal Blueprint 5. The Easiest Primal Blueprint Laws To Follow What Is Primal Blueprint? Founded by Mark Sisson, Primal Blueprint is a programme that focusses on the nutrition and lifestyle of individuals based on studies of understanding how our primal ancestors lived. The foods they ate and the movements they engaged in, the sunlight they received and so on. The Primal Blueprint Health Coaching certification was one of the first the first health coaching certifications that brought everything together for me within my career – and what I mean by that is, Mark put this idea out there that we as people should kind of understand how our ancestors have moved and operated and lived and different lifestyles that we as humans have lived. Mark came up with this sort of primal/paleo ideology that maybe I had forgotten or didn’t know as much about. During the time he had started ‘Mark’s Daily Apple’ in 2006-2007. I had also started to see some of the stuff he would write on his blog and I looked at him and realized that he looks amazing for his age and he is very fit – so I can kind of get behind somebody who’s older that I am, more experienced and someone who walking the talk and living by what he’s preaching and that’s was what kind of also gave me this idea for starting to learn how I can change my life so that I can also help people like I was being helped. My Primal Blueprint Certification When I noticed he was rolling out a certification programme - I thought I definitely wanted to be a part of this because I’ve learned so much and I can continue to learn more because I wanted to separate myself from being just a fitness trainer into becoming more of a health coach and so it was quite an investment for me, but I considered it just that. I considered it an investment for my own health and health of my loved ones and colleagues and friends near me but also into my career, because I knew that this would allow me to kind of diversify my offerings and my services that I could give to my clientele - so I started to dive into the programme and got certified – one of the early group of certified coaches out there because I had followed Mark Sisson for such a long time. Primal Blueprint & Ancestral Wisdom What I like about it is everything within the primal blueprint methodology is the simplest. And of course, a lot of people know me as a biohacker but this didn’t start until I really understood the primal and ancestral wisdom that sort of came about from my learning and my teachings with the primal blueprint. So I went to the foundation, learned what are the basic things that we as humans have done for millennia since we’ve been on this planet – on this earth, and then from there I progressed into learning more about other things. But it started from this as being my roots. So we can call it foundation we call it roots but this is where a lot of it started for me – when breaking out of ‘just fitness.’ The 10 Laws Of Primal Blueprint 1. Eat lots of plants and animals. The thing I like about here is that he doesn’t say you have to eat this much or eat that much – it’s just get good quality plants and animals and if it works for you and you feel like it helps you and you are figuring out what’s going on with your gut then continue that. 2. Avoid poisonous things. When people first hear this, they probably think okay don’t eat chemicals and things like that but he even means don’t eat soda and sugary beverages and things like that. It is considered poisonous to our body. 3. Move frequently at a comfortable pace. This law is very self-explanatory. 4. He was one of the first to bring up this idea of sprinting and when doing it properly. You only need to do it like once a week but it says sprint once in a while. Basically depending on where you are on your fitness level – once a week will suffice and if you are very athletic or a performance athlete then twice a week, but definitely you want to allow a lot of recovery between sprint sessions. 5. Rule number five is get adequate sleep – this is definitely among one of the top of my pillars. 6. Number six is play. In today’s society this one’s important because sometimes we take ourselves way too seriously and we don’t have enough time or we don’t set enough time for play. When we weren’t in a pandemic I was playing basketball a couple of times every week. So this one is a big one for me. I love it. 7. Lift heavy things. This is also very important because a lot of people out there think that only running will be enough for them to be in shape. Also, a lot females, I work with are afraid to lift heavy things because they think it will make them bulky which is totally not true but this reminder really helps us to become more resilient beings and just encourages us to think strong versus only skinny or only the aesthetic looking good – we want to be functional. So I like this one. 8. Get adequate sunlight. This should be easy enough. But it’s an important rule to focus on because we get so many benefits from the sunlight and yes of course we can mimic that by using infra-red - full spectrum infra-red lights and red light therapy and things like that but nature is perfect, so going outside and putting your bare feet on the ground and getting sunlight is very necessary. 9. Avoid stupid mistakes. If you’re going to take risks like doing sky diving which I’ve done – it is a risk, but it’s like you can be the healthiest person on the planet, and have the best tech, eat the most organic food and live the best lifestyle and meditate but if you are bungee jumping and you die, then almost all of this is a waste so just do your best to avoid dying. 10. Use your brain. Using your brain can come in a lot of ways. When you’re playing you’re going to be using your brain. Hopefully, you’re playing in a way that forces you to use your brain. When we putting all of this together, using your brain is something we do, anyway but I think this one is really meant to say that use your brain in a variety of ways because the brain is such a magnificent tool; a magnificent organ is our body when really challenged can help us thrive. You know when you can learn things like juggling and playing chess, playing a musical instrument or singing or whatever. That’s kind of what I think when I see this rule. The Easiest Primal Blueprint Laws To Follow I think all of these rules are easy and simple to follow and carry out but it may not be easy to implement because we as humans are good at finding excuses and we procrastinate. It may be easier for me to point out the tougher ones. I think sprinting once in a while may be tough for most people but the fact that you only need to do it once a week is definitely easy. If you can’t go outside to go and sprint, then do it inside – how can you do that? There’s an exercise I like to do called the running net. You basically stand in place – put one foot in front of the other as if you are about to take off running but you are just staying in one position and moving your arms back and forth as if you are running like you are sprinting down the street. This is a very effective method of getting your heart rate up and giving your body this feeling of as if you are sprinting. Now, is it as good as sprinting in real life like sprinting outdoors or on a treadmill or something like that – no, but with this idea of doing what you can is better than not doing it. The easiest one out of all of these rules I would say. Depending on where you live, getting adequate sunlight might be easy. Actually, moving frequently at a comfortable pace is probably the easiest one we can do. On the whole, doing what you can and picking one or two from this list to focus on each day is very doable.
A Day In The Life Of A Nurse During Covid-19
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali - Infection Control Nurse, Apollo Medical College Hospital, Jubilee Hills There is no typical day at the hospital during these challenging times, but as a nurse there are certainly things we can expect to deal with regularly. I usually wake up at 6.a.m but nothing seems to be usual about these days. We are currently dealing with a pandemic and we need to be extra cautious. This disease has changed the way we deal with our patients and has made us extremely vigilant in order to minimize the risk of contracting the virus. Before leaving my house I prepare breakfast and lunch for my four-year-old daughter and husband. I say my morning prayers, get ready and head out of the house. I live 12 kilometers away from the hospital, so it takes me around half an hour to commute. I ride a bike to work. As lock down rules apply – I’m allowed to pass only when I show my ID. My constant companions nowadays are a mask and an alcohol-based hand rub. One of the first things I do as I reach the hospital at 8.a.m is to change my mask as I enter the clinical area. I also remove my mask and wear a fresh mask while moving out. Movement is mainly restricted for covid-19 patients and also the staff handling covid-19 patients. The doffing and donning areas are strictly monitored and staff movement to the patient care area too is based on the patients need. Unnecessary exposure is avoided. Also, while going to the patient area I wear complete PPE - gown, mask, gloves, goggles, face shield, shoe cover, and head cap. 8.30 a.m. to 8.45 a.m. I head straight to the microbiology department to collect all the reports and inform the concerned departments about the same. 9 a.m. I wear a mask and gloves and go on my rounds which include monitoring and surveillance of all infection control practices in all wards. This goes on till nearly 12 p.m. during which time I complete my rounds. I check all the cleaning activities, monitor the dilutions of the cleaning chemicals, examine all the microbiological reports, check the cleaned equipment, check the cleaning protocols, monitor waste segregation practices and check the linen handling practices. I then report about the abnormal reports and communicating with the microbiology HOD and inform about the necessary measures that need to be taken up by the concerned departments. 12 p.m. to 1p.m. we have our training classes for housekeeping, security and front office departments. 1 to 2 p.m. is reserved exclusively for nurses, because they need more details. 2:15 p.m. to 3:15 p.m. I take training regarding covid-19 for the billing department, pharmacy department, intern doctors, all staff nurses, lab technicians, housekeeping, security and front office staff. Mainly I train them regarding hand hygiene practices, doffing and donning of PPE, biomedical waste segregation practices, cough etiquette, safe handling of linen, safe handling of sharp equipment and environmental cleaning. Each training session is for one hour and I usually train 2-3 departments a day. I conduct training classes to all the health care personnel regularly and daily. During these sessions we maintain social distance while communicating, always use a hand rub and face mask, and never touch the high-touch surface areas directly. We maintain at least three feet distance while communicating and during training classes at least 4 to 6 feet as there are many people. 3:30 p.m. an updated report is submitted to the Nursing Superintendent regarding all the reports, issues during the rounds, surveillance reports, cleaning activities monitoring reports etc. As times we have meetings and attend these according to the schedule planned. Hand hygiene audit is done daily under silent survey. The critical care departments are thoroughly trained regarding bundle care practices. The hand hygiene survey is to check all the staff regarding how well they are practicing hand hygiene daily and routinely in the hospital. It is mainly to reduce the risk of transmission from the health care personnel to the patients and also the staff. I also ensure that all the protocols have been displayed in all the wards. Conduct of nursing care in the isolation ward: •Nursing assessment of admitted patients •Minimizing the exposure to staff from patient •Do's and don'ts to the patient explained at the bedside with physical distance (3 feet) and the same in poster form displayed in the ward •3 layer surgical mask provided to every patient •7 a.m. the third shift nurse checks vitals, sp02, administers the prescribed drug, GRBS and food distribution (breakfast) •8 a.m. doffing of PPE and going directly to the staff isolation area (hostel) •8 a.m. first shift nurse comes for duty •12 p.m. first shift nurse follows the rounds, checks vitals, and administers medications and food distribution (lunch) •2 p.m. doffing of PPE and go directly to the staff isolation area (hostel) •2p.m. second shift nurse comes to duty •7 p.m. second shift nurse check vitals, administer medications and food distribution (dinner) •8 p.m. doffing of PPE and go directly to the staff isolation area •8 p.m. third shift nurse comes to duty 4 p.m. my duty gets over and I try to reach back home by 5 p.m. After reaching home, I instantly keep all my belongings out of my daughter’s reach. I go for a bath, wash my clothes immediately and only then do I attend to my household activities. I cook for my family and we prefer to eat fresh homemade food. I cook all south Indian dishes and ensure we have a high protein diet. My daily diet consists of egg, milk, fruit juices without ice which is freshly prepared and dry fruits soaked in water. We have non-vegetarian food twice a week. During my free time, I like to spend time with my daughter - playing, chatting, writing, singing and dancing with her. Healthcare workers are most needed during this crisis and I consider myself lucky to be able to care for patients during this difficult time. There are constant developments we get to hear of with regard to the treatment of covid-19, but in the meantime it’s best to adopt all safety measures and continue to practice hand hygiene and wear a mask. Stay strong and stay safe. We will get through this!
A Quick Guide To Plyometric Exercises
Checklist 01 What Is Plyometrics? Plyometrics is a term used to describe exercises where you store elastic potential energy for a second and release it into kinetic energy that makes your muscles move. It entails a muscle reaching optimum force in the least amount of time. Plyometrics is used in a very efficient way to increase UR heart rate and it also works UR whole body. As children we used to hop, skip and jump anywhere and everywhere and as grown-ups we have to incorporate these same simple principles in our training programmes to be able to fully develop power. 02 Phases Of Plyometrics There are three phases of a plyometric exercise: First is the eccentric, which is the pre-stretch where the potential energy is stored. The second phase is the amortization phase, the pause between phase one and two. It is important to keep the amortization phase as short as possible so that the potential energy can be converted to kinetic energy. The last phase is the concentric phase where the movement happens. There are also three different modes of plyometrics: upper body, lower body and the trunk. 03 Important Guidelines Before taking part in a plyometric programme there are important guidelines to be followed in order to do these movements safely. Before taking part in any exercise programme, you should get an evaluation done to check if there are any current injuries or illnesses that might obstruct UR training. The most important thing before taking part in a plyometric training programme is technique. When landing, ensure that UR shoulders are in line with UR knees, so that your centre of gravity is over the base of support. When the technique is proper you can benefit from the exercises and prevent injuries. 04 The Role Of Strength & Balance A certain level of strength is necessary before taking part in a plyometric training programme. The recommendation is that you should be able to squat 1.5 times your body weight and you should be able to bench up to 1 to 1.5 of your body weight. Another important factor needed for plyometrics is balance. In order to properly execute bounding, skipping and jumping exercises, you should be able to balance. Here’s a simple way to test your balance – try to stand on one leg for 30 seconds without falling. 05 Precautions Special precaution should be taken if you are on the heavier side as it puts a lot more pressure on the joints which can cause an injury. Before taking part in a plyometric programme make sure the flooring is good. Concrete is not recommended for jumping, because it does not give the knees enough cushioning to absorb the shock from jumping. Also, ensure you are wearing the right footwear as this can help with absorbing the shocks. 06 Effectiveness Of Plyometrics What makes plyometrics so effective is its high intensity training, which means, it’s very good for weight loss and for improving explosive power. It can also serve as a variation in your training programme. It is important to start with the basics, such as skipping and then progress to the harder exercises such as box jumps and depth jumps. Make sure you get enough rest between sessions. Ideally 48 hours between sessions is recommended. 07 Best Plyometric Exercises That Can Be Done Anywhere Skipping is an effective way to increase your coordination and explosive power. Research suggests that if you skip for 15 minutes, it is as effective as running for half an hour. Squat jumps can be done anywhere, provided the floor is good for jumping. You should be able to do squats properly before taking part in this exercise. Make sure UR knees stay in line with UR hips, with UR rear pushed back. The landing is probably the most important part. Make sure when you land, you bend your knees and keep your shoulders in line with your knees. If you want to make this exercise more difficult, you can lift your knees up to your chest while jumping. Explosive push-ups are another way to produce power in your upper body. You should be able to do a push-up all the way to the ground before attempting the explosive push-up. Keep UR core activated and push yourself off the ground. If you want to increase the difficulty of this exercise, you can opt for clap push-ups. The use of medicine balls is an effective way to train for explosive power for the upper body and trunk. Side rotational medicine ball throws is an exercise that trains the lateral muscles of the core. In a squat position throw the ball by rotating only your upper body. Catch the ball in the same position and in the same movement and without stopping throw the ball back to the wall.
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!
Gratitude To Our Healthcare Heroes: We Salute You!
Gratitude To Our Healthcare Heroes: We Salute You! The coronavirus (COVID-19) pandemic is causing turmoil all over the world and some of the people most affected are healthcare professionals – doctors, nurses and paramedics. So as a tribute to the services of our healthcare heroes, we have created a specially recorded video to express our gratitude to them for their dedication and commitment. We have also strived to impart the recommended advice via the beautiful Kuchipudi art form on how to stay safe and protected during this difficult period. Hope you all like it! This idea first came to us while watching the news. We were horrified to witness the insensitive behaviour and unpardonable attacks on doctors and healthcare workers in Delhi and Hyderabad. Instead of saluting them and thanking them for their selflessness, courage and tireless service – people were attacking them! A brainstorming session later, we had decided to create a dance piece as a tribute to the services of the healthcare heroes. But due to the lockdown, creating a new recording seemed next to impossible. The music from ‘Vaidyo Narayano Hari’ that was recorded six years ago came to our rescue. So we decided to utilise the music from this production (as it was easily available to us at this point in time) choreographed a new piece as a tribute, and recorded the dance at home. We believe that this is a time for all of us to stop and reflect on how we can contribute in our own way, and there is nothing more de-stressing than giving back to the community. So it would be good if we could all find ways to encourage and help our heroes at the frontline. It’s also important to disseminate accurate information at a time like this, keep positive and healthy, stay connected with family and friends and help in whatever way possible to fight this pandemic! Dancing helps you to enter a different world as you get totally engrossed in this physical activity that is a combination of graceful movements, rhythmic footwork and expressions! Moreover, you become one with the character you are portraying and try to concentrate on doing it with ease and élan, all of which works as a great stress buster. Kuchipudi is innately a very graceful dance form. Practicing it diligently makes one graceful in all one’s movements and enhances posture and gait, and thus character. Also, each mudra conveys various meanings. Natyashastra, the oldest treatise on dance describes single hand gestures/mudras and double hand gestures/mudras. Animal mudras are easy and fun, especially for young children. Even mudras showing aspects of nature like flowers, sun and moon can be performed effortlessly and when practiced together, is a great way to foster a bond with your children. Additionally, Kuchipudi helps in all-round development as it helps build self-confidence as one loses stage fear during performances. Students are enrolled from the age of six to learn the Kuchipudi dance form but a date or assurance regarding a Rangapravesam (debut on stage) is not provided. This is because it depends a lot on each individual child’s commitment, hard work and dedication. Furthermore, parents are advised not to push their child to do their Rangapravesam since a child should come to a level of proficiency to perform with finesse and be able to hold the attention of the audience. For children to gain experience, they are encouraged to participate in many group performances before their solo debut, given that like any art form, excellence in Kuchipudi comes with a lot of devotion, passion and hours and hours of practice. This art form engages every part of the body from head to toe, starting from the eyebrows/bruha bedhas, eyes/dhrishti bedhas, neck/greeva bedhas, shoulders, arms, hands, waist, core, legs and feet. Both the body and mind get a workout, as you also have to remember the dance sequences, mudras and posture, expressions, and make it all look effortless at the same time! So it’s a fantastic cardio routine which also requires immense coordination. Kuchipudi is one of the noted classical dance forms of India and originated in the village by the same name close to Vijayawada. The present dance form of Kuchipudi can be tracked back to the 16th century, although dance was popular as early as 2nd century BC as is evident through the sculptures at the Amaravati Stupa depicting group dances. Somewhere between the 14th and 17th century, Siddhendra Yogi, stylized the then rustic dance form and gave it a structure and framework. He imparted training only to male dancers, which was the custom at that time. Female roles were also played by men who were beautifully dressed and adorned as females. The ruler of Golconda Abul Hasan Tanesha was enthralled by a Kuchipudi performance during his visit to Machilipatnam and as a gesture of generosity gifted the village of Kuchipudi to the artistes. It was only in 1930 that Vedantam Lakshminarayana brought about a revolution and women were brought into Kuchipudi dance.
Ultimate checklist before hitting the gym
We all know that exercise is important to lead a healthy life. But if you haven’t been exercising and have some pre-existing medical conditions then it’s best to get a check-up and health assessment done by a doctor to ensure it is safe for you to start exercising or begin a weight training programme. This applies to both, men and women. You may risk your health if you exercise with a pre-existing medical condition like coronary artery disease. When you get a full body check-up done, you basically understand how your overall physical condition is inside out and the dos and don'ts when you exercise accordingly. Your doctor may also advise a modified exercise programme for you. Having said that, a sedentary lifestyle is not at all good for your health, so exercise in most cases is safer. Some of the significant medical conditions that need to be checked before you begin a weight training programme are coronary artery disease, asthma, high blood pressure, obesity, some other respiratory ailment, osteoporosis, diabetes etc. Consult an expert on exercise for advice. A physician with training in sports medicine or exercise physiology would be ideal. All over the world over, the fitness industry is expanding in leaps and bounds as there are now many health-conscious and figure-conscious people. But though people have become much more aware about health, not everyone is aware of the importance of medical tests or blood tests before starting an exercise programme. Before beginning a weight training routine or any exercise regime, a blood test should definitely be considered! Here are three important reasons to opt for a blood test: 1) Helps to determine which kind of exercises will be best for you: Not all exercises are good for you keeping in mind UR current fitness levels and overall health. When you get a blood test done, your trainer will be aware of your health conditions and suggest the most appropriate exercises that will benefit you. 2) Helps support your fitness goals: An important aspect of your fitness programme is the nutritional supplementation. Your doctor will be able to guide you with regard to which fitness supplements you should and shouldn’t be taking. This will not only support your fitness regime but will also help you recover better and achieve your goals more efficiently. 3) Helps your trainer make realistic plans for you: For overall fitness, being at an optimal weight according to your body and lifestyle is important. It is vital for your trainer to be aware of your health. So depending on your body’s capacity and your physical health, an achievable fitness programme will be planned for you. This will help to keep you motivated and committed to your fitness goals.