Dec 7th, 2021 - Your muscles and joints need some TLC when you're done working out. Here's why and how to do it properly. Your body and brain crave stretching, and you could suffer some consequences if you don't dedicate time to it. Some days, just putting on your spandex can be a hurdle, let alone working out. And if you’re pressed for time or have a million other things to tick off that to-do list, you might wrap up your jog, cycle or strength training session and immediately hit the shower. But stretching is a crucial part of a healthy workout routine and skipping out on it could have consequences past ... [Read More]

Dec 4th, 2021 - Proper nutrition is essential for all fitness programs and the food you eat before a workout can enhance your performance. Carbohydrates, which are stored mostly in the muscles and liver, form the key source of energy that fuels your exercise. Those who will be exercising for more than an hour will need to eat some carbohydrates before their workout, explains MedlinePlus, a website of the U.S. National Library of Medicine. You're more likely to be tired and perform poorly during sports activities when you do not get enough of the following, according to MedlinePlus : Here we look at what to ... [Read More]

Dec 2nd, 2021 - Add lean protein and vegetables to turn this instant cup into a quick, satisfying meal. Medically Reviewed Ramen noodles are known for being cheap and tasty. But good for you? That depends. The salty, slurpy instant noodle cups and packages you might have feasted on in college don’t have much to offer nutritionally. But it’s still possible to transform ramen noodles into a meal that’s both wholesome and complete. “Ramen noodles can vary in terms of nutritional content,” says Jinan Banna, PhD, RD , associate professor of nutrition at the University of Hawaii at Manoa. Fresh or dried ... [Read More]

Dec 2nd, 2021 - 11 Ab-Shaking Moves Pilates Instructors Love For a Strong Core Want a strong, toned core? Pilates is a great way to start. This low-impact workout combines flexibility, strength, and endurance in exercises that can be done either on a mat or using a reformer in class ( or at home , with a bit more of a price tag). No matter what kind of Pilates ab workout you're doing, core strength is the main focus; you'll flow in and out of poses with a yoga-like emphasis on breath, your abs working with every move. If you can't get to a Pilates studio or just prefer home workouts, never fear. You can ... [Read More]

Dec 2nd, 2021 - Have trouble sleeping? Calm your nervous system and wind down before bed with this simple move. When our bodies are begging for rest, it’s easy to sit on the couch and watch TV. But often what your body really needs is a tension release and a good stretch. One of my go-to moves after a long day is legs up the wall. It’s relaxing , easy to do (yes, even while watching TV) and a great way to wind down before bed. While many people think of stretching as a way to improve physical health, the benefits of it go way beyond that. If performed consistently, stretching has been shown to increase ... [Read More]

Dec 2nd, 2021 - It doesn’t mean your glutes are gone for good, but it’s time to wake them up from that deep slumber. If you’re a desk jockey or are in a LTR with your couch these days, you may be dealing with the aptly named dead butt syndrome, a.k.a. DBS. The good news is that DBS does not actually mean your butt muscles are, uh, "dead." Instead, you can think of them as simply sleepy (another term for the condition is "gluteal amnesia") due to muscle weakness. "They may feel tight, weak, or painful," says board-certified sports physical therapist Leada Malek, PT, DPT, CSCS, SCS . Often, it’s a ... [Read More]

Dec 1st, 2021 - Tips to Deal With Diarrhea : Diarrhea or watery stools sometimes get better on their own. But you should not take them lightly. They can become life-threatening due to dehydration. Therefore you should maintain adequate fluid intake if you have watery stools. It can be accompanied by stomach pain, fever, dizziness, and lethargy. Diarrhea that occurs due to food or some other reason remains for a short time. But if it becomes chronic, it can indicate any digestive system health condition such as Crohn’s disease or inflammatory bowel syndrome. If you have a complaint of recurrent diarrhea, ... [Read More]

Dec 1st, 2021 - This Iron-Rich, Blood Sugar-Balancing Food Is A Nutritional One-Stop Shop Iron is one of the most important nutrients, affecting a number of functions in the body. Just ask integrative family physician Madiha Saeed, M.D. : “It supports your energy levels; it helps your cognitive function and supports development and growth overall,” she says on the mindbodygreen podcast . “It supports the immune system and even positive mood.” In terms of the best foods high in iron, your mind may fixate on animal sources, like fish and organ meats, or perhaps beans and spinach for a plant-based ... [Read More]