Fitness trends to try in upcoming year

In today’s fast paced world where technology has overtaken most of the place in individual’s life, fitness is one thing that suffers. Sitting all day in front of the computers and laptops, making deals over the phone and internet, video games and smartphones addiction, all these have limited one’s power to do other activities such as a walk in the park or cycling etc.
Due to all this, it has become very difficult to remain fit and healthy. So, here we have got you the latest fitness trends that you may try out in 2015 to keep yourself fit and healthy.

Happy sweating and happy gymming this year buds.

1. Body weight training – According to a survey of more than 3,000 fitness professionals’ worldwide, body weight training is predicted to be the next big thing in fitness world. It is the most happening trend because it saves time and because it does not require any special equipment, they can be performed anytime, anywhere. Some of the basic body weight exercises are Squats, Plank, Lunges, Pushups, Burpees, and Jumping Jacks etc.
2. High Intensity Interval Training (HIIT) - HIIT workouts alternate between short but intense bursts of activity followed by periods of rest or low-intensity moves. Why spend hours working out at gym when you can burn same amount of calories in 20-30 minutes.
3. Personal Training – if you are a person that needs constant motivation to get your ass in the gym and you get bored with same exercises than personal training is what you require. Many gyms offer personal trainers these days. Although, it’s expensive but it’s worth the money to get your body in a shape you desire and be fit and healthy.
4. Yoga – You might have hear about yoga a lot of times but it’s difficult to believe that without sweating to death and without those big equipments to work with, you can get your body in shape and meet your goals. But, you don’t really know the benefits of doing yoga regularly. The various types of yoga including Power Yoga, Bikram, Ashtanga, Vinyasa, and Hatha etc. that you can try according to your needs. Yoga has potential health benefits that you can only know once you start practicing yourself.
5. Group Personal Training – if personal training seems expensive to you then think about group personal training. A bunch of friends working out in a gym with 1 personal trainer but with individual focused attention sounds great. Isn’t it? Economic and helpful.
6. Treadmill Training- Running is the oldest and most beneficial form of exercise. The best thing about running on a treadmill is that one has to never worry about the environment changes and that’s how he can focus on exercising more.
7. Go Digital – There are and there will be a lot of tech health apps coming up this year to make sure you keep a track of what you are really doing. One example is Nike Running App. There is a market flooded with such apps so you have to scrutinize and check what app is worth your use.

FITNESS AT HOME

You don’t get time to walk up to that gym near your place because of the busy schedule? Or you just don’t like gym? Don’t you think home workout is a lot comfortable and easy?
Well whatever the reasons are, if you keep yourself away from working out because you think it is only possible at gym, and then you cannot be more wrong.
To keep that body fit and healthy all you need is willingness, motivation, time and dedication.

Here is a quick and easy home workout session you can perform easily at home. All you need is to get into your exercise costume, an exercise mattress and some free time.

Easy home workouts:
Start your session with some warming up. You can jog or run for 2-3 minutes to get ready.
Now let’s get started.

• 30 Jumping Jacks – You might be familiar with jumping jacks. It is performed by almost everyone as a child. It is the most easy and effective home workout. But most people don’t know how beneficial this exercise is.
  Stand straight in an aligned position with arms to the sides. Jump while raising your arms to each side over the head and separating legs to sides. Jump again and bring legs to the centre and lowering arms to the sides. Repeat the same with a normal pace for 30 times. (Land on the forefoot and not toe s while jumping)

• 5 Pushups – Pushups are meant to strengthen chest and arms muscles. They can be done in variety of ways. The difference is where you put your hands while in the plank position. In this workout you have to perform the basic regular pushups. Lie upside down in a plank position with your bodyweight on your feet and your arms. Place your hands on the floor, slightly wider than your shoulders. At this point, your weight should be supported by your hands and toes. Make a straight line from your head to heels and contract your abdominals. Lower your torso towards the ground until your elbow forms a 90 degree angle and then raise yourself upward against the floor. Breathe out as you push yourself up. Repeat lowering the torso and bringing it back to the same position for 5 times. This quick and easy home workout will tine your arms.

• 25 High Knees – Another quick and easy home workout is High Knees. Run in place, bringing your knees up to your chest as high as you can, the arms will be moved opposite to the leg. Land up on your feet and not on toes. Repeat this with each leg for 25 times as fast as possible.

• 7 Burpees - Stand straight with your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor to perform a push up. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head. Repeat this whole procedure for 7 times.

• 10 Crunches – Crunches are the most quick and easy to perform at home. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart. Keep your hands behind your head. Tighten your abdominals and lift your shoulder up the floor by about 4 inches. Do not lift the back. Hold for a moment in this position and then go back to the previous one. Repeat 10 times.

• 7 Squats – This quick and easy home workout is started by standing straight with your legs apart a few inches and arms spread in front of you parallel to the ground. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. The knees should be in alignment with the feet and should not bend forward than the thumb of your feet. Pause for a moment and go back to the previous position. Repeat 7 times.

Repeat these quick and easy home workouts as many times as specified above and then repeat the whole set at least 5-7 times.

A quick note – Keep breathing normally during the whole workout and take at least 10 seconds break after each exercise.

Breakfast snacks

The best thing you can do to keep yourself healthy is to eat right. Breakfast, Lunch and Dinner are the three most important phase during the day. Amongst them Breakfast is considered as the most important one. It is said that if you have a healthy breakfast than you are likely to start your day better. Healthy breakfast necessarily does not mean heavy breakfast. A good breakfast will make sure you snack less and do not feel hungry all the time. Also, it will help reduce that waistline of you.

Here are some great and quick and easy breakfast snacks you can prepare in no time. Check it out. We loved them and we hope you love them too. They are healthy, easy to make and tasty.

1. Peanut butter banana smoothie - Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes in a jar to get a thick paste like mixture. Pour it in a glass and top it with some nuts and enjoy. Smoothies are low on calories and heavy on stomach. It makes you feel fuller for a long time.I bet every person in your house including you will love this quick and easy breakfast snack.

2. Whole wheat tortilla burritos - Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Wrap a foil around them and stock them for anytime cravings. Heat it in a microwave for 1-2 minutes before serving. This quick and easy Breakfast snack is best served with salsa sauce. (Add other vegetables like tomato, chilies, onions etc. if you wish)

3. Oats N Banana - Combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed air tight container and leave it overnight. This quick and easy breakfast snack can be eaten raw in the morning, or just heat it in the microwave for 1-2 minutes.

4. Veggie egg muffins – They just look great and are very easy to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Serve hot and enjoy with a cup of coffee or tea. A quick and easy healthy breakfast is right before you in no time.

5. Strawberry Parfaits – Take a glass and add a layer of sliced strawberries, low fat vanilla yogurt and some muesli cereal respectively. Repeat the same once again and garnish with sliced berries again on the top. Enjoy.

6. Orient Express Oatmeal - Mix the oats, milk, almonds, ginger, honey, and flaxseed in a bowl and microwave it for 2 minutes. Add yogurt on top and enjoy an amazing healthy but very easy breakfast.

7. Cheesy Mushroom – This quick and easy breakfast snack will leave you fuller for a longer time. Crack eggs into bowl. Whisk eggs to break yolks. Add mushrooms and cheese. Spray oil on hot pan. Pour the mixture onto the pan and Cook until it gets firm. Enjoy with a cup of cold coffee or hot chocolate. Totally up to you. It tastes great with everything.

5 winter health myths busted

Winter is an amazing weather to get cozy, eat food and rest. The days get shorter and the night gets longer in winters. In some regions, snowfall is experienced and in others cold winds and fog can be seen.
Some people tend to enjoy the weather and others not because of some myths that have been said or known over the time. Here is the list of 5 winter health myths that have been busted. So this winter, get a little cozier and enjoy the weather.

1. Myth – Cold air makes you sick. The temperature falls during the winter and it is said that if you hang out in cold winds, they are likely to make you fall sick.
   
   Truth – Your body is likely to fight infections if you go out in cold. The cells in your body those are responsible to fight infection increases when you are out in cold.

2. Myth – You should not exercise in winters. Exercising in winters makes you prone to sprains and body ache.
   
   Truth – What makes you think that leaving your exercise routine for months is going to help you in any way? In fact it makes you stronger and healthier if you keep following your exercise schedule. You can make some changes in the schedule though. In cold temperature, the race time increases and thus more calories are burn in less time. Exercising regularly helps in strengthening your immune system and helps you fight viruses and disease.

3. Myth – You don’t need to apply sunscreen in winters. The reason stated is that you don’t see the sun often and also do not experience warm sunrays.
   
   Truth – It is always not necessary that your body is directly exposed to the sun, during winters you might not be able to see or feel those harmful sunrays but the truth is that our Earth is closer to the sun during winters and without your knowledge your skin is being exposed to the harmful UV rays. So, forget the myth and stock up on sunscreen this winter, it not only protects you from Sun but also makes your skin smooth and healthy.

4. Myth – You tend to experience hair fall during winter season. The hair becomes unhealthy and falls off during winters.
   
   Truth – Most people start to wash off their hair with hot water because of the cold weather and that is the reason why your hair becomes dry and frizzy. Also, during winters the scalp becomes dry and itchy. It’s just that you need to invest in some really good shampoo and conditioners. You need to take care of your hair a little more in winters.

5. Myth – You need not drink 8-10 glasses of water in winters. You are not likely to feel thirsty during winters and so you need not fill up your body with fluids.
   
   Truth – Thirst is only an indicator that your body is not hydrated. But during winters, the bodies sweat less and thus, do not feel much tired and water demanding. But it is important to maintain your regular intake of water to make sure your fluid levels in the body is maintained. Also, during winters, the skin becomes drier and thus it becomes a lot more important to keep your body hydrated.

5 Reasons why your sweat smells

Do you sometimes feel that your body has a bad smell after a workout session or after a walk?
Does your sweat smell?

Smelly sweat not only will turn your mood off but others also who are near you. People will likely to get away from you because of the smell of your sweat.
Most people experience this thing and they do everything they can to combat the smell but fails. Why?
Find out the reason why your sweat has a bad smell and then try to change that habit or thing to make sure it doesn’t ever.

Here are the top 5 reasons why your sweat has a bad smell:

1. Stress and anxiety – You might have experienced yourself or have seen others sweating if they are under stress. When a person becomes stressed or too excited and his emotions are all over place, then is the time breaking out into a nervous sweat. It is a very common problem because it is not in your hands to control it. When a person is stressed or nervous, his sweat glands increases and starts to produce sweat more quickly. This is one of the most common reasons why your sweat smells.
   To combat this, just take long deep breaths and make yourself relaxed and calm whenever you starts to feel nervous or stressed about something.

2. Clothes – Another reason why your sweat smells may be because of poor clothing techniques. Natural fibers like cotton, wool and linen has the ability to soak sweat and lets it evaporate. On the other hand, materials like polyester, nylon or Rayon repel the sweat and thus make you feel sweaty all the time and moreover you start to stink.
   Choose your clothes wisely and according to the climate and area you live in.

3. Eat right – Stuff your plate with a lot of green vegetables and try to snack on nuts. They are a good source of potassium and helps controlling body odour. Also, you can include a small piece of dark chocolate in your diet. It makes you smell good too.

4. Avoid sugary treats – One main reason why your sweat smells is Sugary foods. Eating sugary treats can cause an overgrowth of yeast and it also misbalance bowel movements and form gas. We need not state how that smells. Do we?

5. Change your bathroom habits – Do not hold your urine or feces because it makes you long for bathroom and if hold enough for long, then makes you smell like one too. Constipation is never good and it makes you smell bad. Also, it creates anxiety and thus increases bacteria growth. Poor bathroom habits like not washing hands or not having bath properly also plays an important part why your sweat smells.

There are a lot more reasons why your sweat smells. Just observe your routine and common times when your sweat has a bad smell. Make small changes in your lifestyle and habits and you can get rid of bad body odour problem. Use good products, wear comfortable clothes and eat healthy. Exercise or go for walks. Consult a doctor if nothing helps.

Healthy Heart Habits one should follow

Healthy Heart Habits

Have you ever taken a moment to analyze your lifestyle? Are you living a heart friendly life or are you heading towards disaster?
There are many healthy heart habits that you can develop in your lifestyle to have a healthy and perfect heart. Heart is definitely one of the most important organs of one’s body and so it is equally important to take care of it. Here are some tips that you can follow to have a healthy heart:

1. Stay away from smoking: Everyone knows smoking is bad for health and if you are a smoker than its time for you to quit. Nicotine present in cigarettes is proved to be bad for health especially heart. Consult a doctor as soon as possible to help you quit smoking.
2. Keep an eye on cholesterol and blood pressure levels: People with high blood pressure and cholesterol levels are likely to have 60% more chances of having heart diseases. Also, people prone to or having diabetes is also prone to heart disease. Thus, it is very important to keep your cholesterol, blood pressure and diabetes in control.
3. Eat healthy: As it is said, healthy food healthy heart. Eat more fruits and vegetables. Drink plenty of water (At least 8-10 glasses a day), avoid oily and fried food. Include low fat dairy products and healthy food in your dietary supplements.
4. Spend quality time with your friends and family because nothing is better than a satisfied heart to lead a healthy life.
5. Include exercise sessions in your daily routine: Regular exercise will help you maintain a healthy body and in addition it helps you maintain a healthy heart.
6. Manage stress: Stress and depression are likely to occur at very early stages and people with depression and stress are also likely to have more heart diseases. If you are in depression or in stress for more than two weeks than you may need to consult a doctor.
7. Manage weight: Overweight is the reason for most diseases especially heart diseases. It is very important to manage weight in order to avoid symptoms of heart diseases.
8. Include a piece of dark chocolate in your daily diet: Dark chocolate contains high content of cocoa. Also chocolates are rich in anti-oxidant. Intake of substances rich in anti-oxidants appears to relax blood vessels, soothe mind and relieves stress. NO!! Don’t get carried away. With benefits, chocolates are also rich in sugar content and calories. So, it is advisable to have a piece of dark chocolate with at least 70% cocoa after a meal.
9. Take short breaks: Do not spend too much time sticking to a chair or couch. Take short breaks to make sure you do not increase your waist size unnecessarily. Also, these breaks have a positive impact on mind and helps relieve stress and thus keeps the heart healthy. It also helps in regular blood flow to a healthy heart.
10. Too much or too little sleep can hurt your heart. A person needs at least 6 hours of sleep a day to pave its way to a healthy heart.

Benefits of Eating Chocolates Regulartly

Love Chocolates?

Are you afraid of eating chocolates because of its high calorie content?

Now you all can calm down and eat chocolate without getting worried about its effect on your health. A recent survey has proven some amazing health benefits of eating chocolate. Yes!! You heard it right. Chocolates have a lot of good health benefits. But wait!! That doesn’t mean that you can eat a whole lot of chocolate at once.

A piece or two daily of a good dark chocolate has a potential of health benefits.

Though chocolates are proven good for health but not all chocolates are good. Keep in mind that sugary stuff is not good at all for you. Reach out for Dark chocolates that are low in calories and rich in cocoa content. A bit of these dark chocolates daily will prove to have great effect on your body. Make chocolate a part of your daily diet.

Here we state some potential benefits of eating chocolate:

Lowers cholesterol levels:

      Results have shown that dark chocolates consisting of Plant Sterols (PS) and Cocoa Flavanols (CF) as part of a low fat diet helps in lowering cholesterol levels and improving blood circulation.

     Decreases chances of stroke:

      People consuming dark chocolates on a regular basis are 22% less likely to suffer a stroke and even if they had a stroke than they are 46% less likely to die as a result of regular consumption of chocolate.

     Skin benefits:

      You might have heard of negative effects of chocolate on skin and also the breakouts. But the fact is that dark chocolates are good for your skin because of an anti oxidant called flavonoids found in them. Regular eating of dark chocolate gives you a soft and smooth skin.

     Chocolates are memory booster:

      Scientists have stated that drinking two cups of hot chocolate daily improves blood flow in brain and thus boosts memory.

        Anti-depressant: 

      Dark chocolates contain Serotonin which is a proven anti – depressant.

        Helps in weight control: Chocolates are high in calorie content but not all chocolates are same. Dark chocolates with at least 70% cocoa if consumed regularly then it helps in reducing weight and body toning.

       Chocolates may prevent Cancer: 

     In some chocolates that are enriched with cocoa, a compound called Pentramic Procyanidin is found. This substance provides necessary proteins that help to suppress the growth of cancer cells.

       Lower Blood Pressure:

     Chocolates, especially Dark chocolates contains powerful antioxidants and flavonoids that help in controlling

     blood pressure. Need energy or need to relax than reach out for a piece of chocolate: Chocolates are high in vitamins and minerals that are proven great for health. Rich with antioxidants, chocolates gives instant energy and helps in relaxing brain muscles.

      Lowers risk of getting cavities as compared to other sweets:

     A dark chocolate consists of Theobromine which is known for hardening tooth enamel. Unlike other sweets, it prevents cavities. So, next time when you grab a piece of chocolate, you don’t need to feel guilty about it anymore.

Go give your sweet tooth some treat.