fabiochiu/medium-articles huggingface dataset:
Necessary Vanity
By: Selim Selim
Tags: Life, Gym, Life Lessons, Exercise, Self Improvement

I’m not a psychologist or by any means anything relating to a health professional. But this conversation spoke volumes to me later on. I started thinking about it and wondered if there’s a different expression that could maybe fit the description?

Nope.

Necessary Vanity is exactly it. People do need it. We need to construct a mantle for us to hold in our minds. We need to understand that life isn’t just about being humble when we have goals and ambitions. We need to stress putting a finger on our successes and accomplishments!

We need to flaunt that success in front of our faces so we know what value we add to the world, and what worth we are owed from it.

This, by no means, should lead you to feel superior over others! Rather, it should help you become a better person by calibrating your methods and focusing your daily doings to fit the person you’d like to be years from now!

I am someone who wants to look at my body a year from now and think to myself:

“God damn! I would definitely not mind some intercourse with me!”

Haha.

But seriously, reader, you have to understand that you’re made of gold. There’s something inside of you that billions of people would dream of having.

What is it? Can you channel it? Is it possible that you already know what it is?

My goals are in front of me, and my life is ahead. Standing in front of a mirror every time I work out, and showing progress to myself (however little), is a way for me to achieve those goals through all the struggles and tribulations of having to go through the same hoops thousands of times until I get there.

One thing is for sure, though: I will get there, and so will you!
How Common Are Exercise and Physical Therapy Before Surgery? Not Common Enough
By: Zachary Walston
Tags: Health, Physical Therapy, Research, Healthcare, Exercise

Photo by George Pagan III on Unsplash

Warning: The results of this study are highly disconcerting. A research team sought to quantify and compare the utilization of opioids, exercise therapy, and physical therapy in the year before spine surgery. The pooled patients beneficiaries of the Military Health System seen at Brooke Army Medical Center. Of the 411 patients treated in 2014 and 2015, 143 (34.8%) patients had a physical therapy plan of care, 140 (34.1%) had at least 1 visit that included exercise therapy, and only 60 (14.6%) had a minimum of 6 exercise therapy visits. However, 347 (84.4%) patients received at least 1 opioid prescription fill (mean of 6.1 unique fills).

These results fly in the face of current evidence, including clinical practice guidelines. We have a lot of work to do.

*For larger research deep dives, check out zacharywalston.com and the Clinical Gap Podcast.
Best Diets and Exercises For the Beginners
Tags: Diet, Food, Diet Plan, Exercise, Workout

Best Diets and Exercises For the Beginners

Knowing the best diet and exercise for eating a nutritious diet and starting a proper workout is new to most people. Proper discipline can be followed after a good fitness schedule. Editing diet and classification patterns will lead to weight loss with increasing weight problems around the world. A recent study confirms that diet changes, especially modifications to low-fat exercise, lead to more weight loss.

It is important to remember that abstinence is a habit, which ensures that for the rest of your life, you must monitor what you eat and drink to gain or maintain controlled weight. You just have to be more discriminating with the help you render toward other people.

About the best diet and exercises for beginners to choose a diet plan

At the same time, let’s start with our goal of healthy eating and staying healthy in general. You can first check your body mass index or BMI, which is an indicator of one’s weight and height. Visit the National Heart, Lung and Blood Institute to help calculate the correct BMI. The second step is to keep a list of what you eat and drink on a regular basis. I concentrate on drinking, so people prefer not to indulge in what they drink. It is important to appreciate that sodas, juices and liquids contain calories in addition to water. This will save about 300 calories or more a day by removing soda from your diet. Approximately 1,200 to 1,500 calories a day is a maximum calorie intake for each individual (we’ll talk about that later), but using some sodas a day is a regular calorie intake. Will have a dramatic effect on the targets. Know that this is a lifestyle change and, let me remind you of it.
Climbing 4 Flights of Stairs Reveals Much About Your Heart
By: Michael Hunter Md
Tags: Health, Lifestyle, Wellness, Exercise, Fitness

Health

Climbing 4 Flights of Stairs Reveals Much About Your Heart

Photo by Lindsay Henwood on Unsplash

Did you know that a simple and free test of your heart health may be in your nearest high-rise building? Researchers indicate that how quickly you can walk up four flights of stairs may be a reasonable heart health indicator. Today we take a brief look at recent research from Spain.

A recent study, presented at the European Society of Cardiology scientific meeting, examined 165 participants. All had symptoms associated with coronary artery diseases (such as chest pain or shortness of breath during exercise). Each subject walked or ran on a treadmill until exhaustion with their exercise capacity measured as metabolic equivalents (METs). Those who climbed the stairs in under 40 to 45 seconds achieved 9 to 10 METs.

What does this mean? Historic studies have indicated that achieving ten METs during an exercise test is associated with a lower death rate (one percent or less per year). On the other hand, those who take 1.5 minutes or longer to climb the stairs achieved less than 8 METs. This translates to an anticipated death rate of 2 to 4 percent annually.

Fast climbing linked to better heart function

For those who took more than 1.5 minutes to climb the stairs, the odds of having abnormal heart function during exercise was 58 percent. in contrast, 32 percent of those who climbed the stains in under a minute had abnormal heart function.

Limitations

While cardiologists often find stair climbing useful, the approach has limitations:

The test is not standardized (the type of stairs, speed of climbing, the timing of effort).

Many patients, including many older individuals, have limited mobility and may have more difficulty climbing stairs.

The descent stresses the knees.

A more comprehensive evaluation in a physician’s office provides more insights about heart health.

As wearables improve, we will increasingly use data obtained at home to inform us about heart health. Thank you for joining me today.

Reference
Be Calmer — Walking at Different Rhythms
By: Zen Michael
Tags: Walking, Mindfulness, Exercise, Stress, Self Improvement

A simple way to calm down is to focus attention on the body and the sensations it conveys to us. A short walk can be a good opportunity for that if you try some variations in the way you walk.

We can start our walk walking in the usual way, at our normal pace, and then try some rhythm variations like the ones that follow.

Slow-motion

For a few minutes, try to start walking very slowly, as slowly as possible.

Feel each pass, notice the way each foot touches the floor, feel that touch.

One step after another, focus your attention on how your foot comes into contact with the floor, how it bends slightly.

Feel how it is then replaced by the other foot and make the same movement, very slowly.

Walk a few minutes in this way, then resume your normal walking rhythm.

Fast movement

For 1 or 2 minutes try walking at a faster pace.

Walk as if you’re late to get somewhere.

Feel your feet and legs gaining some heat and energy with this accelerated movement.

Feel your breathing a little faster, your heart beating faster.

Walk 1 or 2 minutes in this way, then resume your usual rhythm.

Broader pace

For 1 or 2 minutes, try to make your steps more open than usual. As if you were a little taller as if your legs were longer and that naturally made your steps longer.

Feel the effects on your body.

Feel how the back of your legs stretches a little.

Notice those details.

Walk 1 or 2 minutes in this way, then resume your usual rhythm.

Small and faster steps

Now imagine the opposite, imagine that you have a little lower stature than in reality and walk in an accelerated way.

Feel every step you take, every step is now small and fast.

Feel how your body warms up and reacts to this unusual movement.

Walk 1 or 2 minutes in this way, then resume your usual rhythm.

The effects

Doing these exercises can help you calm down because it will make you focus your attention on what is happening, into an unusual event for your body and mind.

It will make you feel sensations that you are not used to, so your attention will be diverted from the thoughts in your mind to what is happening in your body.

Try performing these exercises. It can be a very different walk in the neighborhood and with very beneficial effects that can help you relax.

You don’t need to go for a ride to try them out. You can use these exercises in your normal activity, on the way to work or at lunchtime, or when you leave home for any other reason — this will be a good way to include this practice in your daily life.

Remember that “walking is the best possible exercise” (Thomas Jefferson) and is also something you are always already equipped to do. It has many benefits, that go far beyond the physical aspect and include mental and emotional gains.
Week 2: Electric Boogaloo. This is Week 2 of a series called 3…
By: Adam Henning
Tags: Growth, Happiness, Yoga, Exercise, Self Improvement

Photo by Noelle Otto from Pexels

Day 5 Detox [12.14.2020]

Detox yoga on a Monday morning? Just what the doctor ordered!

All jokes aside this was a sweaty flow of twists and stretches that really got deep down into the spine. At the beginning of the warmup, Eliot reminds us that the body is like a sponge and with the power of yoga twists and bends, we can wring out all the negativity and toxicity that’s built up in the body.

Whether or not there’s any scientific basis for these statements, I can’t really tell. That said, from an anecdotal point of view I certainly felt lighter, cleaner and more open after this session.

You will sweat. A lot.

A lot.

This is somewhat surprising as the flows themselves are not particularly intense, much less so than the Cardio or Strength sessions and yet they somehow penetrated at a deeper level. By then end I was a sweaty, happy mess.

I struggled this morning to get onto the mat; I felt groggy and spent from the weekend, and even though it took a few extra minutes to motivate myself, I eventually got up and got to work.

I’m glad I did and enjoyed the class in spite of myself.

As we enter week 2 I’m excited to see the benefits of this program begin to multiply with consistency and as my body strengthens.

Meditation: Gratitude

This gratitude meditation is in many ways complementary to the Loving Kindness meditation that I did previously. The focus is on generating those feelings of gratitude within you, reminding you of the goodness in your life. I’m a big believer in gratitude as a practice and I felt like this meditation works well in conjunction with a formalized gratitude journaling practice.
TRX Training 💪
By: Ally Weng
Tags: Indooractivities, Stayathome, Exercise, Workout, Trx

TRX Training 💪

We do concern of overeating during our staycation, so, time to do TRX on daily basis 💪💪💪

美國前海軍三棲特戰隊aka海豹部隊人員Randy發明的綁吊攜帶型健身器材是利用自己身體的重量來塑身, 好似人形吊豬肉的多種玩法, 冬日室內鏟肥最適! 💪🥵😂👍

TRX System, also known as Total Resistance Exercises, refers to a specialized form of suspension training that utilizes equipment developed by former U.S. Navy SEAL Randy Hetrick.

TRX is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability simultaneously.
3 Muscle-Building Techniques You Can Use To Make Serious Gains
By: Daniele D'Alessio
Tags: Exercise, Fitness, Self Improvement, Muscle Building, Workout

3 Muscle-Building Techniques You Can Use To Make Serious Gains

Photo by Anastase Maragos on Unsplash

I have tried everything to gain muscle.

Ever since I started training at university, I was fascinated with how lifting weights could change my physique.

As a noobie lifter, everything happened so fast. You can make so many gains in your first month.

But this is short-lived.

The body gets used to resistance training, and progress becomes slow. So then I had to find new ways to see improvements.

I discovered working your muscles is more than lifting as much as possible. There is an element of skill involved which can take you to the next level.

Here are three muscle-building techniques you can use to make serious gains.
Best Exercise To Lose Weight At Home : Tips and Tricks
Tags: Weight Loss Tips, Weight Loss, Weight, Exercise, Weightloss Foods

How to Reduce Over Weight

What do you think reduce over weight is very difficult? No, you are wrong. It is simple enough so you could follow.

To have a slim body is desired by everybody, especially the girls.

Actually they will feel ashamed if their bodies are over weight.

They consider over-weight is not energetic. It is also too difficult to find the dress that fits that is sold in the department store or super market.

Commonly, the clothes that are sold there are the ones that fit those who have a normal size.

Many people try as much as they could to get slim, but they do it in a wrong way. And as a result, they do not get the body size they want, but damage their bodies. Taking a diet and taking over-doses slimming pills will be fatal. The body will be too dry and thin. This case has often been experienced by those who are ambitious to get the slim body. They do not see a doctor to get some advice.

Reducing the weight could be done by taking a diet or not taking a diet. Concerning a diet, most people usually understand that they must reduce the meal they consume. Usually the kinds of food that they must avoid are the delicious ones. Why? Because they contain fat and usually arouse their appetite. This makes them lazy to obey the diet restrictions.

Your diet would be useless if you keep eating the meals that are forbidden. Here I will give you the simple ways to reduce the weight.

Limit your portion. The portion takes an important role to make the body fat. Avoid the meals that contain fat. It is rather difficult but you must try. Some examples of the fatted-food, are like avacado, chocolate,bakso,nuts, durian, etc. Consume much fresh fruits, like mangoes, oranges, grapes, papayas, pineaples, water melons, etc. Consume a lot of fresh green vegetables, like spinach, kangkung, carrots, nuts, cabbages, etc. Try to eat at a regular time. Usually the one who does not eat at a regular time could suffer from a stomach upset. Now guess! What happens if they eat when they are starving? They will over-eat. Consider the health term, try to understand and fulfill it well in your daily life. Applying it will cause our body healthy and avoid a lot of disease.

For more information please visit here : https://wellbeinguidance.com/how- to-lose-weight/
What I Learned While Laying on My Kitchen Floor Unable to Move
By: Audrey Malone
Tags: Health, Healthy Lifestyle, Wellness, Exercise, Fitness

BACK HEALTH

What I Learned While Laying on My Kitchen Floor Unable to Move

This Photo by Unknown Author is licensed under CC BY

The Incident

Ok, so when I was working a corporate job instead of working from home, I got up before work one day to get ready to go. Everything was going along as normal.

I felt great and I was going along with my morning routine as always. After my shower, I went into the kitchen to have my coffee and fix my breakfast.

While gathering up my utensils to scramble my eggs, I dropped a fork on the floor. So, I bent over to pick it up.

And, then, it happened.

When I went to stand back up, I was stopped by an excruciating pain that I’d never felt before in my life.

So, I attempted to straighten up again, and again the pain hit me like a lightning bolt through my lower back. And it felt as if the area of pain was as stiff and rigid as a rod.

It was confirmed in my mind…I could not stand back up.

“Oh my Lord. What is wrong with my back?!”

Picture this. There I was bent over at a 90-degree angle, scared to try to stand up again. But, I tried it again anyway, and honey why did I do that?

The pain shot through my back again and this time ran down my legs.

“What in the world is going on with my doggone back? And what am I gonna do? I can’t stand up!”

I got to thinking and I decided that I would try to just lie down on the floor instead of trying to stand up. So, that’s what I did. I got myself down on the floor. There was a pain but not as bad.

Now, the picture is me lying on the floor on my stomach. At which time, the cat comes over and pokes her face in my face and meows because she’s wondering where’s her food while I’m relaxing on the floor.

“Never mind that! Get away from me cat!”

My mind was racing trying to figure out how and when I injured my back or what had I done to hurt my back. After some memory tracing in my mind over things I’d done in the past few days, it hit me.

The only thing I could think that may be the culprit was using that inner/outer thigh press machine at the gym.

Turns out it’s on a list of most useless equipment at the gym, and I see why!
A Lazy Workout which will assist you Tone the entire Body
Tags: Fitness, Yoga, Exercise

We all mean to be fit. But there are days once you feel just too lazy to push yourself to hit the gym or placed on your tracks to travel jogging within the park. as long as there was some workout regime that would be followed reception, then life would be perfect, right? Well, now you would like not to worry! we’ve got exactly what you’ve got been trying to find.

Here we offer you 7 workout sets that you simply can try in your very house. It’s not only easy and convenient, but it also guarantees results. to understand more about them, just scroll down and have a glance at them!

1. Leg Raise

Lie down on your back. Your legs must be straight and stretched within the front.

Keep your hands at the edges with the palms facing down.

Now slowly raise the legs to form an angle of 90 degrees with reference to the ground. Your knees must be together, and you’ll keep them a touch bent.

Remember to exhale once you lift your legs up and inhale once you bring them down slowly.

Do 15 reps per set.

2. Leg Raise With Plank Arms

With the assistance of your toes and hand, raise your body in order that your shoulders, hips, knees, and foot form a line.

Now raise your right arm, keeping the elbow straight, extended slightly above the shoulder level.

do that while also raising the left leg, and keep the knee straight and extended slightly above the hip level.

Maintain the position for a couple of seconds and repeat the subsequent set together with your left arm and right leg.

Do 10 reps per set.

3. Side Plank And Twist

Lie down on the left-hand side and keep your knees straight.

Raise your torso, supported by your forearm and therefore the left elbow. Tighten your abs.

Now raise your lower body in order that the shoulders, hips, knees, and ankles form a line.

Raise the proper arm in order that it remains perpendicular with reference to the ground, then move the arm under then behind your upper body, so on form a body ‘twisting’ action.

Bring the proper arm back to the initial position.

Do 10 reps per set.

4. Squatting

Stand together with your feet wide apart, almost the width of your shoulders. Keep your buttocks, knees, and ankles properly aligned.

Don’t let your back crouch. Keep the spine during a neutral balance.

Stretch out your arms straight, in order that the palms face down and therefore the hands remain parallel to the ground.

Inhale and begin to maneuver your butt out, slowly towards the rear while bending the knees slowly.

Make sure that your shoulders and chest are upright, and your back is straight. Also, keep your head and eyes looking forward so as to take care of the neutral position of the spine.

Go down, bending your knees the maximum amount as your body allows, and are available back slowly to the first position — standing together with your legs apart. Repeat the set.

Do 25 reps per set.
How do you get motivated to workout?
By: Katie Harding
Tags: Exercise At Home, Chloe Ting, Bikini Body, Exercise, Workout

Step One — Writing Goals

Write out your goals and workout plan for the next 2 weeks. Why only 2 weeks you may ask — this is because 2 weeks seems like an achievable goal to start out with and isn’t as overwhelming say if we planned for a whole month.

For example I followed the Chloe Ting 2 Week Shred workout guide https://www.chloeting.com/program/2020/two-weeks-shred-challenge.html.

First I measured my weight, waist and hips, followed by a checklist for each day I worked out in the 2 weeks on the sticky notes app on my laptop:

Step Two — Keeping Motivation

Just like I mentioned in step one, writing out small and achievable goals will help you stay on track. However we all have those days where we simply just don’f feel like it. During the 2 weeks, I had just one day where I lost motivation. Why? Because I didn’t stay on track with my routine.

For me personally, and everyone will find something slightly different that will work for them, found that working out first thing in the morning kept me on track. If I missed the morning, I found it harder to get motivated to workout out.

Consistency and Routine is KEY!

Step Three — Results

After the 2 weeks was finished, I recorded my measurements once again. I saw a little improvement:

Start (day 1 measure — morning, no food/drink)

Height: 163cm

Weight: 59kg — 130 pounds

High Waist: 71cm — 28in

Low Waist: 79cm — 31in

Hips: 91cm — 35.8in

Bust: 86cm — 33.85in

Finish (Day 14 measure — morning, no food/drink)

Height: 163cm

Weight: 57.4kg — 126.5 pounds

High Waist: 69cm — 27in

Low Waist: 78cm — 30.7in

Hips: 84cm — 33in

Bust: 85cm — 33.4in

Although there wasn’t huge differences in my measurements, keep in mind that I already had a small body shape. However the results in how I FELT was HUGE!!! I had more energy, my posture improved and I just felt really good. This was a feeling I haven’t felt before and I was almost craving to feel more of it. This is where the real motivation kicks in.
6 Simple Exercises To Reduce Belly Fat
By: Blog Trendy
Tags: Health, Weight Loss, Belly Fat, Healthcare, Exercise

6 Simple Exercises To Reduce Belly Fat

Are you finding it tough to look slim fit and most attractive all the time? does your belly fat making you awake all the nights? If your answer to both the question is yes, you need to adopt some effective exercise to get the figure of your dreams in less time. No doubt, belly fat looks exasperating.

Abstaining from excessive food intake and exercise should go connected at the hip for a phenomenal outcome. On the off chance that you imagine that solitary abstaining from excessive food intake will give you a level paunch, at that point you are incorrect. In the event that you truly need to lose midsection fat and look alluring, at that point you need to remember an hour of activity for your day by day schedule for the best outcome. Here, I have made top notch of 6 activities that can assist you with condensing your midsection fat quicker than you suspected it would take:

1. Crunches

All things considered, Let me disclose to you clear nothing copies stomach fat quicker than crunches thus, I have kept it in the principal position in fat-copying works out. Here is the means by which you can do this activity.

How To Do it.

Easily rests level on a tangle with your knees twisted and feet on the ground and start then again lifting your legs off the floor at a 90-degree angle. Lift your hands and spot them behind your head as appeared in the pic or keep them crossed on your chest. Inhale profoundly and keeping in mind that you lift your upper middle over the floor, exhale. Inhale profoundly again when you get down and breathe out as you lift up. Do this for multiple times as a beginner. Repeat this for a few sets.
Nutty Ideas that Just Might Work
By: Janice Arenofsky
Tags: Tongue In Cheek, Diet, Psychology, Eating, Exercise

Psychology

Nutty Ideas that Just Might Work

Photo by Clem Onojeghuo on Unsplash

How many times have you read something in a how-to publication and thought to yourself, that’s crazy. Well, sometimes nutty ideas actually work. For example, the other day I discovered a new exercise regimen that could change the way people get healthy.

Simply put, my idea is to complete all the hours of exercise for a month in the first one or two days of that month. For instance, say you want to exercise the equivalent of three times a week for a half hour each time. That comes to an hour and a half per week. Multiply that by four weeks and you have a total of six hours per month that you designated as exercise time.

Your second step is to decide how to spend those six hours over one or two days. Do something you enjoy such as walking briskly and snooping in people’s garages or trotting to the tunes of Guy Lombardo and critiquing your neighbors’ landscaping and the exterior of their homes. If you’re not a walker, you can buy one of those strange machines that are like bicycles or boats but don’t actually go anywhere. You just expend energy and use muscles you never thought you had.

Once you’ve decided what exercise to do, just get it over with while you still have some interest and motivation. The great part of my plan is that while everyone else is out there jogging, bicycling, or walking the dog every day, you’ve already done the hard work. My regimen eliminates the necessity to remember your exercise times and push yourself to exercise three times a week. You do the six hours over a one-or-two-day period, get it over with, and then gloat.

Not Eating Diet

Here’s another idea that sounds nutty but could just work with the right person. Need to lose 25 to 40 pounds? Try this innovative regimen. It’s only recently occurred to me that starvation by sugar could work. I haven’t weighed myself yet, but I think it could help you too.

Just eliminate anything that has more than a little bit of sugar in your dietary routine. For example, throw out all the ice cream, candy, cake, muffins, anything that tempts you two or three times a day.

If you’re not losing weight fast enough, skip a meal or two every day. Don’t listen to those so-called experts who go on and on about eating like a “king” for breakfast. Grab a coffee, maybe a piece of toast in the a.m. and call it a meal. Omit lunch or else graze a little on whatever fruit or green veggie you have in your fridge.

But more importantly, stay away from fats too. That’s not as hard as it sounds since sugars seem to be the companion of fats. You can eliminate two no-nos at the same time.

If you still are not losing weight, take away all food for a day and drink, drink, drink. Nothing alcoholic or with sugar or fats, however. I recommend skim milk, bubbly water, or flavored water.

Let me know if my plans work. I ‘m dying to find out if my two innovative health plans are any good. Remember to email jarenofsky@cox.net. Thanks and have a healthy day!
Simple Bodyweight Workouts That Will Get You Results
By: Jamie Logie
Tags: Health, Lifestyle, Self, Exercise, Fitness

What’s the Best Way to Put Them All Together?

High-intensity intervals or circuit training are a great style of workout. They not only help to build lean muscle and fitness — but can be a great way to decrease body fat.

Not only are the workouts intense, but high-intensity interval training creates an afterburn effect called EPOC (excess post-exercise oxygen consumption). This means your body continues to burn calories long after we finish the workout.

Take a few bodyweight exercises and combine them together to create a circuit. You will not only get a great workout, but one that is quick, and can be done anywhere.

A good example is to take 6 exercises and create two workouts of 3 exercises. The first workout could be:

bodyweight squats

push-ups

mountain climbers

You can start by doing 20 seconds of each exercise all in a row. Rest 45–60 seconds, then do all three again — but for 30 seconds each. Rest again and then go for 40 seconds on each.

Then you can move on to the next 3 exercises, for example:

Burpees

lunges

planks

You would now perform the same workout starting with each exercise for 20 seconds all in a row; rest, then 30 seconds, etc.

I’ve been a personal trainer for over 20 years and use workouts like this all the time with clients. I’ve trained young athletes with similar workout combinations as they have a great carryover to athletic movements.

Just with those 6 exercises, you now have an infinite amount of different workouts at your disposal. You can create any combinations you like and constantly change the order of the exercises.

You can even change the time spent on each movement or shorten and lengthen the rest times. The great thing with this type of training is you can go at your own intensity. Since you’re not trying to hit a certain amount of reps, you can push yourself as hard as you want during the work period.

If you have 40-seconds of bodyweight squats and can do 50 in that time — then do 50. If you can only do 15; then just do 15. This way, you can exercise comfortably for your needs.

You can even train with other people as everyone can go at their own pace. You’re following the time intervals, not reps or specific weight.
Chair Abs Workout. 10 Minutes — Caroline Jordan
By: Caroline Jordan
Tags: Health, YouTube, Exercise, Fitness, Workout

Strong abs and core affect posture, relieve back pain and change your mood by helping release dopamine, the feel-good hormone, in your bloodstream when you exercise. This Chair abs workout is proof that you can get rock-hard abs wherever you are! You dont need fancy equipment to get in shape, just a positive attitude and commitment to your fitness goals. Im here to help you strengthen, shape and tone your abs all from a seated position.

Seated ab exercises allow you to strengthen your core wherever you happen to be. Many traditional strength-training moves that target your abs — the rectus abdominis, transversus abdominis and the obliques — can be modified and completed while sitting in a chair. Focusing on your form while properly aligning your body can help maximize the toning and strengthening benefits of seated exercises.

This chair abs workout can help to strengthen and tone your stomach muscles, however, to improve your overall core stability and obtain a flat stomach, a comprehensive workout plan is needed. Your fitness program should include three to five cardiovascular exercise sessions per week, each lasting 30 to 45 minutes. You should also include two to three strength training sessions and maintain a healthy diet. Be sure to consult with a physician before starting a new exercise program. Tell your doctor if you have any chronic health conditions or if you are pregnant.

Chair abs workout exercises:

warm up Seated cat cow / Seated isometric contraction

Lateral side bend with squeeze

Rotation

Forward hinge with reach

Lean back with reach forward

Lean back and hold with elbow twist

Lean back hold with single or double knee in

Full body crunch

Opposite knee to elbow side crunch x2

Boxing abs finisher

Chair Abs Workout Video

If you like this video, please hit the LIKE button and SHARE with a friend or tag me on social media @carolinejordanfitness . And if you enjoy and benefit from the video content, please consider becoming a PATREON at https://www.patreon.com/carolinejordanfitness or making a one time donation at: https://www.paypal.me/CarolineJordanUS

Venmo : @carolinejordanfitness so that I can continue to create more feel good fitness content for you for years to come!

Remember no matter what, every day life gives you a chance to kick butt. Love sweating with you, keep up the good work!

In health,

Caroline

Other things to check out:
Best yoga poses to practice daily at home
Tags: Yoga Class, Yoga For Beginner, Yoga, Exercise, Fitness

Yoga: It creates muscles uniformly over the bone surface, in this manner expanding adaptability. Yoga is likewise an energy effective action.

Home practice is hard. It’s simply human to experience stages where you get diverted by the glossy, next, the new test presents in your training — or on the furthest edge of the range basically stall out on your #1 feel-great succession. And keeping in mind that you certainly don’t have any desire to dismiss objectives or the sweet vibes that keep you returning to your tangle, it’s a smart thought to take a basic eye to your training every so often and search for the territories where you could make progress toward more prominent equilibrium.

1. Broadened Triangle Pose ( Utthita trikonasana )

Utthita Trikonasana

Trikonasana. Quite an exemplary standing posture! We face a daily reality such that standing stances are frequently disregarded, yet this one is important for my ordinary practice to come what may. It is a magnificent method to deliver your lower back, fortify your center, and extend your body (and brain).

Tenderfoot

Understudies will in general implode their lower bodies attempting to get their hand or palm to the ground. Avoid that progression and spot your palm either on a square outside of your shin or on your shin underneath your knee. This empowers you to try and out through the two sides of your ribcage making an even length in the storage compartment of your body.

Moderate

It’s so natural to get cheeky in this posture! A great many people stick out their butts (contribute to their lower backs) and puff their ribs. Zero in on corseting your ribcage in (wrapping the bones towards your midline) and keeping your lower midsection drew in and lifted to make space in your lower back.

Progressed…. read more
6 DUMBBELL EXERCISES TO PRACTICE DAILY AT HOME
Tags: Health, Bodybuilding, Bumble, Exercise, Fitness

1. Hand weight Romanian deadlift

This deadlift assortment makes certain to satisfy the hamstrings (or rebuff them).

Remaining with feet hip-width separated, toes looking ahead, and free weights at your sides, move your hips back and somewhat twist your knees as you bring down the free weights toward the floor (keep them calculated outwardly of your legs).

Keep a nonpartisan spine while bringing down the weight just until you feel a decent stretch in your hamstrings. Return up to standing, making a point to get those glutes and hamstrings in transit up. That is one!

2. Free weight single-leg Romanian deadlift

This one is harder than it looks yet worth the exertion. Beginning with feet hip-width separated and hand weights at your sides, place your weight on 1 foot and twist somewhat at the knee. Lean forward, lifting the contrary foot straight high up behind you.

As you approach, move the hand weights from your sides straightforwardly over your planted foot. Re-visitation of a standing situation by bringing down your back leg as you come up. The free weights should re-visitation the sides of your thighs.

3. Hand weight hang clean and press

Try not to take this one to the laundromat! Get down in a squat position and hold a free weight in each hand outside your lower legs, palms confronting your feet. With vertical shins and a nonpartisan spine, move upward to a standing position while pulling the hand weights up.

Next, powerfully drive the hand weights up toward your shoulders utilizing your hips and legs. As you come in for the catch, squat marginally to carry the weight to your shoulders with an unbiased hold (palms confronting your body).

Detonate the free weights off your shoulders overhead. Let the free weights down.

4. Single-arm free weight grab ….read more
Ladies, if You Want to be Happy, Lose 50 Pounds or More
Tags: Health, Weight Loss, Food, Fat, Exercise

Ladies, if You Want to be Happy, Lose 50 Pounds or More

taniadimas/Pixabay

I chose to be 35 pounds overweight for 15 years. I say chose because not once in my life have I ever accidentally eaten anything. — Zig Ziglar

I’ve noticed a disturbing trend recently. I don’t know what to call it; maybe fat is beautiful, love yourself just the way you are, or obese people have feelings, too? I know that it’s an attempt to block out thin female images in magazines and other media that young girls want to emulate. For the last several years, girls and young women have binged and purged or starved themselves, hoping to look like supermodels. Physicians see alarming numbers of these girls in their medical practices.

Women complained that they wanted to see fashion magazines with women that looked like themselves, so now we are celebrating obesity. One TV commercial shows a young woman pulling up her shapewear to contain her rolls of fat. Big models are in vogue these days.

Metabolic overachiever

The UK doesn’t want to offend any fat people, so they came up with the euphemism metabolic overachiever. Get honest with yourselves, ladies. Obesity is not beautiful. You can change the name to whatever you want, but it’s still fat. It’s not healthy. Your heart has to work harder for every pound of fat you wear.

I’m tall, 5' 10", or at least I used to be. The advantage of being tall is there’s more surface to spread the fat. I sometimes bought clothing from an online retailer geared toward tall women of healthy weight, not too fat and not too skinny. Recently, they changed to pear-shaped heavy models. I’m not going to buy that pair of jeans and blouse if that’s what I’m going to look like.

I want to lose 10 or 15 pounds. You want to know how I got 10 or 15 pounds overweight? Eating ice cream, cookies, and too many carbs in general. Lack of exercise helped, too. That’s what turned me into a metabolic overachiever. It’s time to lose that weight.

Tough Love

This is tough love, ladies, and that doesn’t mean love your fat. Love yourself enough to become the healthiest you. As Zig Ziglar said, he never accidentally ate anything. Neither have I, and neither have you. When you live in a country where food is plentiful, you don’t realize how little we need to eat to sustain ourselves. Let’s love ourselves enough to exercise and eat right.

I’m expecting some criticism over the photo I used for this article because the women are black. I couldn’t find one that showed white metabolic overachievers. Yes, there are plenty of fat white women in the world. I’m not trying to be racist, suggesting that only black women eat too much.

Resources

Zig Ziglar, motivational speaker
How I Became Stronger
By: Trevor Carss
Tags: Weightlifting, Strength, Exercise, Self Improvement, Meditation

I went from 20- to 30-pound dumbbell weights within a few months of consistent exercise.

My methods were unconventional and I would suggest consulting with a physician if you decide to start an exercise routine.

To gain that extra 10 pounds per arm, I mostly did endurance workouts, lots of reps, full body, every day. No exercise was done to failure so that I could recover quickly and go again the next day.

Mentally, I implemented a meditation routine to help understand my thoughts.

Here are a few ways you can become stronger physically:

Lift any kind of weight, consistently.

Move your body. That can include walking, running, cycling, dancing, farming, gardening…the list is endless.

Eat more protein and less junk.

Sit less.

Rest for recovery when your body tells you to.

Eliminate dangerous addictions (drugs, alcohol).

To become stronger mentally:

Meditate for a few minutes daily.

Write your creative ideas down.

Position yourself to solve more problems.

Position yourself to make more decisions.

Be uncomfortable more often.

These are just a few ways to gain strength. Best of luck on your self-improvement journey! :)
8 Best Triceps Exercises for men
Tags: Triceps, Biceps Triceps Exercises, Exercise Motivation, Workout Routines, Exercise

Best 8 exercises for triceps, If you wanna create triceps then do these best triceps exercises for men. They might feel decent when you’re rapping them out, but crushing curl after curl after curl just isn’t enough if you’re serious about building sleeve-busting arms. Sorry to be the bearer of bad news, but the route to super-sized arms involves triceps exercises — and far of ’em.

Think about it. They might be tucked away around the back (where you can’t see them), but your triceps structure quite two-thirds of your upper-arm mass. That’s plenty of muscle to neglect. Building thick, established triceps means building thick, developed arms.

Horseshoe triceps aren’t just for show either. They play an enormous role during a number of the foremost effective and popular exercises, a bit like the press-up and bench press. In fact, triceps strength (or distinct lack of) is typically the limiting belief in many pressing movements. Simply put, your presses will only go as far as your triceps can carry them.
Use Exercise to Boost Your Brain Health
By: Michael Hunter Md
Tags: Health, Psychology, Wellness, Exercise, Fitness

Fitness

Use Exercise to Boost Your Brain Health

Photo by Clem Onojeghuo on Unsplash

There is an abundance of evidence demonstrating both the physical and cognitive benefits of physical activity. What I am excited to share with you today is research suggesting that the benefits may last a lot longer than you think. Future generations may reap benefits too.

Your brain is malleable.

Your brain can change over time in response to experiences, in a process known as neural plasticity. Get some exercise, and you may increase your brain’s adaptability. Researchers recently showed that exercise increased neural plasticity among older adults. They determined this by measuring blood levels of three markers of thought to be associated with the cognitive benefits of physical activity:

insulin-like growth factor type 1 (IGF-1)

vascular endothelial growth factor (VEGF)

brain-derived neurotrophic factor (BDNF).

Publishing in Brain, Behavior, and Immunity in 2013, researchers examined how a randomized one-year aerobic exercise program for healthy older adults would affect the levels of the substances described above. This study represents the first to show the association between exercise-related brain connectivity changes (in an area known as the temporal cortex) and beneficial changes in IGF-1, VEGF, and BDNF.

Do it!

We know that exercise has innumerable benefits in the psychological realm. Improve your brain function and behavior and decrease the probability of neuropsychiatric disease. Fortunately, you may not only benefit yourself, but so-called epigenetic changes in your DNA may offer these benefits to your future generations.

Thank you for joining me today. I hope you have a joy-filled day, with a bit of physical activity (if you are able).

Reference
5 Reasons Why You Need To Exercise The Right Way
By: Francis Babatunde
Tags: Workout Routines, Fitness Tips, Exercise, Fitness, Workout

Regular exercise can lower your risk of heart and circulatory disease by 35%, but the real question here is that; are you doing it the right way?. As the song says “it ain’t what you do it’s the way that you do it”. Exercise is a skill and like any skill it requires practice and understanding of technique. Beginners and even the so-called professionals make some mistakes going about some routines in the wrong way.

proper exercise

The good news is that we can now start to change. You need to take some time to learn the proper procedure and actually learn how to become more coordinated. Quality over quantity every time. Here are 5 reasons why you need to do exercise the right way:

To achieve the best result — Inconsistency will yield a low result. Ten real reps are better for your body than 100 not so good attempts. Don’t go for speed over power. Focus on good form rather than trying to quickly crank out reps.

Ripped

To prevent injury — Doing certain exercises wrong isn’t just useless, it can even injure you. Always do 10 mins warm up, don’t go heavy for a couple of weeks and focus more on your form than weight. Make sure you master the basics before you try the fancy workouts that you see on social media.

Keep ego outside the gym. If you cannot do more than 6 reps with a weight, then drop it and go for a lighter one. Form is greater than weight. The faster you understand that the lesser the chance of injury.

To fully integrate multiples muscle groups: You learn a lot of things by training with a full range of motion. One of the things that happen by training through full range of motion is, you learn how to integrate multiples muscle groups. The ones that are all responsible for performing those compound lifts, to get them to execute the movement properly. You do that through more and more strength as you build it up, and coordination. So, a full range of motion is great for that.

More efficient fat-burner — Your body will never change significantly until you change how your metabolism works. Most people are wasting their time dieting and exercising because they’re not targeting the one thing actually controls their metabolism. By targeting your hormones you’ll become a more efficient fat-burner, have more energy, and lose unwanted weight fast.

Changes the composition of microbes in the body — Yeah, you heard that right! Proper exercise can change the composition of microbes in the body. Researchers have found evidence that exercise when done the right way can change the intestinal microbiota independent of diet. This benefits people suffering from inflammatory bowel disease.

The final point is that you should avoid wasting time; by writing down what you do when you train. How much weight for how many reps, instead of wandering aimlessly and guessing if you’re making progress.
Ectomorph with excess fat and stomach - how to lose weight or reduced fat or abdominal fat?
Tags: Fat Burning Foods, Food, Belly Fat, Exercise, Belly Fat Exercises

The ectomorph is one of the three physical types of a person. The main signs of an ectomorph are tall, long legs and low fat. However, poor diet and unhealthy lifestyle can alter metabolism - resulting in weight gain.

In other words, an ectomorph can easily gain weight - especially in the abdomen. And the longer the weight is present in the body, the more it affects metabolism - leading to health problems like obesity,increase amount of fats.

// Ectomorph - characteristics of metabolism

An ectomorph is a type of body that has always been designed to be thin. Its main feature is the rapid metabolism against the background of the underarm. Ectomorphs can easily enter without food and can slowly skip breakfast or lunch - not starvation.

Despite this, ectomorphs are capable of weight gain. First we are talking about subcutaneous fat in the lower abdomen, then about the internal fat, which gives the image of the body. In turn, body fat affects the metabolic process, affecting hormonal levels and exacerbating obesity.

In addition, the dislike of ectomorphs for athletic role. The reason the body is less able to build up glycogen stores in the muscles - there is no body that will get you out faster. However, in order to lose weight, regular exercise is essential for the ectomorph.

// Read more:

body type - how to lose fat or burn fat?

can an ectomorph be a mesomorph?

visceral fat - what are the dangers of store fats?

Visit this website for complete information.”https://beauty-and-infoclub.blogspot.com/2020/12/how-to-lose-belly-fat.html
SELF IMPROVEMENT — HOW TO IMPROVE YOURSELF EVERYDAY
Tags: Enhanceyourself, Journal, Mindfulness, Exercise, Self Improvement

Thinking of what can be done to improve yourself? Though constant steps were taken towards this and ended up again hitting the sack is worse as well as tiring. But believe me, this is the first step towards self-improvement.

Let me share my top 5 routines with my favorite quote by Robin Sharma,

“Who you are becoming is more important than what you are accumulating.”

Click on to read more