Motivational Tips For Self Improvement

 

1. Keep a jar of accomplishments

If you are active on social media, you have seen a post suggesting that people start a jar of blessings. The idea is that whenever something good happens, you write the blessing down and put it in a jar. Then, at the end of the year you open the jar and reflect on the blessings of the past year. This is a great idea, but why not start a jar of accomplishments as well?

 

2. Find a support system of like minded people

Whatever you are trying to do to accomplish your goals, chances are there are other people doing the same. One thing that you can do to boost your motivation is to find these people and use them as a source of help and encouragement.

3. Set goals that allow you to see frequent progress

It can take over a year to train to run a half marathon. Finishing your college degree can take several years. If your only measurement of success is whether or not you achieve some big, final result, you may find it difficult to stay motivated. 

4. Always spend some of your time learning something new

One of the great things about self improvement is that one action taken to improve yourself tends to boost your motivation, and increase your chances of successfully achieving your other goals. Learning new things is a great way to do this. 

5. Write it down as an affirmation

Take whatever you are trying to accomplish and write it down on a piece of paper. Then, figure out how to rewrite it as an affirmation. For example, if your goal is to finish your degree by the end of 2016. 

6. Meditate and visualize

Many successful people give some of the credit for their accomplishments to the fact that they meditate. Why not join them? Meditation is easy to do, and it requires no special training or education to get started. 

7. Take care of yourself

Sometimes, we spend so much time focusing on the work of meeting our goals that we overburden ourselves, and we end up burning out. 

8. Read motivational and inspirational books

If you want to stay motivated, read books that motivate and inspire you. These books could be inspirational biographies and autobiographies, self-help books, or even works of fiction that are uplifting to you. 

9. Limit the time you spend with negative people

People who continually find fault, place blame, and nit pick are toxic. They sap the emotional energy of the people around them, and the unfortunate thing is that they don’t even realize it. 

10. Be a source of positive energy for other people

When it comes to motivation and inspiration, you really do get what you give. So, be encouraging when others tell you about their goals, and curb your own tendencies to complain or be a downer.

 

 

 

 

 

 

 

7-Day Indian Diet Chart For Weight Loss For Female

 

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by female. Minor modifications can be made to this as per an individual’s taste.

MONDAY

• Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
• Lunch: Whole-grain roti with mixed-vegetable curry with one dal
• Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

TUESDAY

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
• Lunch: Chickpea curry with brown rice/ Brown rice with dal
• Dinner: Khichdi with sprout salad/Veg paratha with raita

WEDNESDAY

• Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
• Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
• Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

THURSDAY

• Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
• Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
• Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

FRIDAY

• Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
• Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
• Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

SATURDAY

• Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
• Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
• Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

SUNDAY

• Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
• Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
• Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti 
• Healthy Snacks Options to Lose Weight for Female

• While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini meals in between the larger meals of the day. Following are some healthy snack options that can be added to your Indian diet chart for weight loss for female:

• Fruits with buttermilk or green tea
• Protein shake with nuts and seeds
• Veg sandwich or milk and apple.
• Walnuts and dates
• Vegetable/ fruit salads
• Fresh fruit smoothies or whey protein shakes
• Multigrain flour khakras

  List of Foods to be Avoided

  Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on Indian diet plan for weight loss.

• Highly sweetened beverages such as soda, aerated drinks, sports drinks
• Sweeteners like sugar, honey, condensed milk
• Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
• Foods which have high fats such as French fries, chips, fried foods etc.
• Trans fats like Vanaspati, margarine, processed foods
• Refined oils such as canola oil, soybean oil, grapeseed oil etc.
• Refined grains like white bread, white pasta

5 Foods You Should Eat This Winter

 

Root vegetables

Local produce can be hard to find when cold weather inhibits crop growth. But root vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.

Oatmeal

Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber (associated with heart health). Although instant oatmeal is more convenient, it is a bit more expensive. To eat healthy on a budget, go with old-fashioned oats.

Soup

Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Pair your soup with a side of 100% whole-grain crackers for a dose of grains.

Spicy tuna roll

For a surprising alternative to typical comfort foods — often loaded with fat and sugar — try sushi. Choose rolls lined with tuna or salmon. Both are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease.

Broccoli and cauliflower

Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter sickness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.

Stretches to Help You Get Loose

 

Side Lunge Stretch

Keep your upper body straight and legs apart. Then shift your weight in a slow "lunge" to the side over a bent knee (not forward, as in a typical lunge). You should feel a stretch along the inner thigh of the opposite leg, which should be straight as you push your weight to the bent-knee side. Try to hold it for 20 to 30 seconds on each side.

Calf Stretch

Stand facing a wall a bit more than arm's length away. Put one foot forward with a bent knee, and the other one back with a straight knee. Feet should point directly forward. Using your arms to brace yourself against the wall, keep your belly firm and lean until you feel the stretch in the calf muscle of your back leg. Try to keep both feet flat. Hold it for 20 to 30 seconds on each side.

Chest and Shoulder Stretch

You can do this sitting or standing. Interlace your fingers with bent elbows and put your hands behind your head. Move your elbows gently backward and squeeze your shoulder blades together. You can move your hands to the top of your head -- or a few inches above your head -- to affect different parts of your shoulders and chest.

Glute Bridge

This one stretches your hip flexors. Lie on your back with your knees bent and your feet on the floor about hip-width apart. Gently tighten your stomach muscles to help flatten your back and prevent overstretching. Then tighten your butt (glute) muscles as you push your hips up toward the ceiling. Hold for a few seconds and repeat.

 

Standing Quad Stretch

Stand behind a chair with your legs about shoulder-width apart. Put one hand on the chair for balance. On the opposite side, lift your foot behind you and grab it with your free hand, keeping your bent knee pointing straight to the floor. Avoid bending forward, and try not to lock the knee of your standing leg. Pull gently on the leg until you feel the thigh stretch. Hold it for 10 to 30 seconds.

Standing Hip Flexor Stretch

Your hip flexors -- muscles that help you lift your knees and bend your waist -- can get tight if you're a runner or you sit for long periods. Drop one leg back, keeping it straight or slightly bent. Try to keep your torso upright and your spine straight. Drop your tailbone down toward the floor and tuck your butt forward until you feel the stretch on the inside thigh of your rear leg. Hold for 20 to 30 seconds and then switch legs. 

 

Butterfly Stretch

This one loosens up your inner thighs, groin, hips, and knees. Sit on the floor or a mat and bring your feet together so that your soles touch and your knees bend to opposite sides. With a straight spine, grasp your feet, then lean slowly forward and gently push your thighs down with your elbows until you feel the stretch along your inner thighs. Hold for 15 to 30 seconds.

How to deal wih stress,anxiety and depression naturally

Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.

1. Exercise

Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise (1).

There are a few reasons behind this:

• Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
• Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
• Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
• Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

 

2. Consider supplements

Several supplements promote stress and anxiety reduction. Here is a brief overview of some of the most common ones:

• Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
• Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms .
• Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective .
• Green tea: Green tea contains many polyphenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels .
• Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
• Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.

  3. Light a candle

  Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.

  Some scents are especially soothing. Here are some of the most calming scents:

• Lavender
• Rose
• Vetiver
• Bergamot
• Roman chamomile
• Neroli
• Frankincense
• Sandalwood
• Ylang ylang
• Orange or orange blossom
• Geranium

Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.

4. Reduce your caffeine intake

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety .

People have different thresholds for how much caffeine they can tolerate.

If you notice that caffeine makes you jittery or anxious, consider cutting back.

Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.

5. Write it down

One way to handle stress is to write things down.

While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.

Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

6. Chew gum

For a super easy and quick stress reliever, try chewing a stick of gum.

One study showed that people who chewed gum had a greater sense of wellbeing and lower stress .

One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain.

Additionally, one recent study found that stress relief was greatest when people chewed more strongly

7. Spend time with friends and family

Social support from friends and family can help you get through stressful times.

Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.

Keep in mind that both men and women benefit from friendship.

Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.

8. Laugh

It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress:

• Relieving your stress response.
• Relieving tension by relaxing your muscles.

In the long term, laughter can also help improve your immune system and mood.

A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted .

Try watching a funny TV show or hanging out with friends who make you laugh.

9. Learn to say no

Not all stressors are within your control, but some are.

Take control over the parts of your life that you can change and are causing you stress.

One way to do this may be to say “no” more often.

This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.

Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.

10. Learn to avoid procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

11. Take a yoga class

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal — to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yoga’s effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.

12. Practice mindfulness

Mindfulness describes practices that anchor you to the present moment.

It can help combat the anxiety-inducing effects of negative thinking.

There are several methods for increasing mindfulness, including mindfulness-based cognitive therapy, mindfulness-based stress reduction, yoga and meditation.

A recent study in college students suggested that mindfulness may help increase self-esteem, which in turn lessens symptoms of anxiety and depression .

13. Cuddle

Cuddling, kissing, hugging and sex can all help relieve stress (19Trusted Source, 20Trusted Source).

Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.

Interestingly, humans aren’t the only animals who cuddle for stress relief. Chimpanzees also cuddle friends who are stressed.

14. Listen to soothing music

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective to.

Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.

15. Deep breathing

Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode.

During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.

Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.

There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises.

This helps slow your heart rate, allowing you to feel more peaceful.

16. Spend time with your pet

Having a pet may help reduce stress and improve your mood.

Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood

Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.

 

 

 

 

 

 

 

 

 

 

 

 

 

How to Gain Weight Fast and Safely

 

Gain Weight the Healthy Way

If you want to gain weight, it’s very important to do it right.

Binging on soda and donuts may help you gain weight, but it can destroy your health at the same time.

If you’re underweight, you want to gain a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat.

There are plenty of normal-weight people who get type 2 diabetes, heart disease and other health problems often associated with obesity .

Therefore, it’s absolutely essential to eat healthy foods and live an overall healthy lifestyle.

The next chapter looks at several effective ways to gain weight fast, without ruining your health at the same time.

Eat More Calories Than Your Body Burns

The most important thing you can do to gain weight is to create a calorie surplus, meaning you eat more calories than your body needs.

You can determine your calorie needs using this calorie calculator.

If you want to gain weight slowly and steadily, aim for 300–500 calories more than you burn each day according to the calculator.

If you want to gain weight fast, aim for around 700–1,000 calories above your maintenance level.

Keep in mind that calorie calculators only provide estimates. Your needs may vary by several hundred calories per day, give or take.

You don’t need to count calories for the rest of your life, but it helps to do it for the first few days or weeks to get a feel for how many calories you’re eating. There are many great tools out there to help you.

Eat Plenty of Protein

The single most important nutrient for gaining healthy weight is protein.

Muscle is made of protein and without it most of those extra calories may end up as body fat.

Studies show that during periods of overfeeding, a high-protein diet causes many of the extra calories to be turned into muscle.

However, keep in mind that protein is a double-edged sword. It’s also highly filling, which may reduce your hunger and appetite significantly, making it harder to get in enough calories .

If you’re trying to gain weight, aim for 0.7–1 grams of protein per pound of body weight (1.5–2.2 grams of protein per kilogram). You can even go above that if your calorie intake is very high.

High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.

10 More Tips to Gain Weight

Combining a high calorie intake with heavy strength training are the two most important factors.

That being said, there are several other strategies to gain weight even faster.

Here are 10 more tips to gain weight:

1. Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
2. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
3. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.
4. Try weight gainer shakes. If you’re really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.
5. Use bigger plates. Definitely use large plates if you’re trying to get in more calories, as smaller plates cause people to automatically eat less.
6. Add cream to your coffee. This is a simple way to add in more calories.
7. Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
8. Get quality sleep. Sleeping properly is very important for muscle growth.
9. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.
10. Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.

 

 

 

5 Simple Tips for Fitness Success

 

1. Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day

Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.

Exercises to gain weight for females and males

 

Pushups

Pushups are simple and help build muscle in your arms and shoulders. To do a pushup:

1. Lie face down on the ground.Put your hands on the ground, palms flat, with your arms out at your sides and your hands shoulder-width apart.Slowly push your body up until your arms are fully extended. Keep your back and legs straight so that your body makes a straight line.Slowly lower yourself back down until your nose nearly touches the floor.Repeat as many times as you feel comfortable.
   
   
   
   

   Pullups

   

   You’ll need some kind of pullup bar or sturdy cylindrical object to do pullups. Otherwise, this exercise is a simple way to build arm and shoulder muscles...Grip the pullup bar with both hands. Your palms should face away from you. Keep your arms shoulder-width apart...Pull yourself up enough to hang off the bar so that your feet aren’t touching the ground and your arms are straight.   Continue to pull yourself up until your chin is above the bar.Slowly lower yourself down so that your arms are straight again...Repeat as many times as you want.
   

   Squats

   

   This exercise helps build muscle in your butt and legs, especially your quadriceps femoris (quads) muscles.Stand up straight so that your feet are hips-width distance apart.Put your hands on your hips and flex your abdominal muscles.Begin lowering yourself down using only your legs, as if you’re about to sit down, and get into a seated position until your thighs are parallel to the ground. Keep your upper body as still as possible.Raise yourself back up to your original position.Repeat as many times as you want.

   Lunges

   You can do this exercise anywhere. It’s great for bulking up and toning your leg and butt muscles.Stand up straight, flexing your abdominal muscles.Extend one leg like you’re taking a step, then lean forward like you’re kneeling until your knees are at 90-degree angles.Push back on your heel to lift yourself back up to your initial position.Repeat as many times as you feel comfortable on one leg.Repeat for the other leg.

2.  

   
   
   

   Bench press

   For this exercise, you’ll need a flat bench to lie on and a weighted bar. Don’t overload the bar, though, because you can injure yourself.

   
   
   Bench presses help build shoulder, tricep, and chest muscles. This is a good exercise for bulking up. The more weight you can bench, the more muscle you’ll build.You may want to perform this exercise with the help of a spotter for safety.Lie on your back on the bench. If the bench has a rack for the bar, face the bar. If there’s no rack, hold the bar carefully and slowly lie backward on the bench until you’re comfortable.If there’s a rack, grab the bar with both hands, including your thumbs. Feel free to spread your fingers a bit.Extend your arms to take the bar out of the rack.Slowly lower your arms to bring the bar down to your chest.Slowly straighten your arms and raise the bar back toward the rack. If there’s no rack, make sure you have the strength to sit back up after you’re done.Repeat steps 4 and 5 as many times as you feel comfortable.

   Overhead press

   You’ll need a weighted bar to perform this exercise. Overhead presses will help bulk up the muscles in your arms, shoulders, back, abs, and legs.Grip the bar with your hands about shoulder-width apart.Lift the bar up to just above the front of your chest, even with your shoulders.Slowly lift the bar above you until your arms are straight. Keep your elbows locked and raise your shoulders like you’re shrugging.Slowly lower the bar back to shoulder height.Repeat steps 3 and 4 as many times as comfortable.

3.  

   
   
   

Meditation Exercises and Activities to Practice

 

A meditation exercise can be as simple as doing some deep breathing, or as complex as repeating a mantra or doing Transcendental meditation. Any activity that helps to quiet the mind could be considered a meditative activity, even sitting outside and quietly watching the world go by.

There are many types of meditations, including but not limited to:

• Deep breathing exercises
• Relaxation exercises
• Guided Imagery and Visualization
• Focused Attention Meditation
• Loving-kindness Meditation
• Progressive Relaxation Meditation
• Body Scan Meditation
• Mindfulness Meditation
• Awareness of the Breath Meditation
• Transcendental Meditation
• Zen Meditation
• Yoga Meditation
  

  1. The Stimulating Breath (Bellows Breath)

  The stimulating breath or bellows breath is a great way to boost your energy. This type of breathing practice is often done in yoga to help increase Prana, or life force energy.

  The stimulating breath can help you increase your energy and help you be more alert. The bellows breath is a safe practice, but it could make you dizzy initially until your body gets used to the increased energy.

  Strive for no more than 15 seconds or so on your first try, working up to a minute. Each time you practice this breath, you can increase your time little by little.

• Sit up tall with your back straight and relax your shoulders.
• Begin inhaling and exhaling rapidly through your nose. Keep your mouth closed but relaxed. The in and out breaths should be equal in duration, but as short and quick as possible. The bellows breath is a noisy breathing exercise.
• Try for three complete breath cycles per second. As you breathe, you will notice a quick movement of the diaphragm, like a bellows.

 

2. Relaxing Breathing (4-7-8) Exercise

The 4-7-8 breathing exercise is a straightforward technique, as well. It involves breathing in while counting to four, holding the breath to the count of seven, and exhaling to the count of eight.
This technique is a natural tranquilizer for the nervous system. However, you should not do more than four breaths at one time initially because it may leave you feeling lightheaded.

1. Sit with a straight back and relax your shoulders.
2. Place your tongue tip against the tissue behind your upper front teeth and try and keep your tongue in place as you breathe.
3. Inhale through your nose to a count of four.
4. Hold your breath for seven seconds.
5. Exhale through your mouth for approximately eight seconds.

This is considered one cycle of breath. You may repeat this three or four more times.

The most important thing about this exercise is the 4-7-8 ratio. If you have trouble holding your breath for seven seconds, you can speed the practice up

 

3. Counting the Breath

Counting the breath is another good exercise.

1. Sit in a comfortable position with your back straight. Qclose your eyes and take a few deep breaths in and out breathe naturally.
2. Now, as you inhale, mentally count to one and slowly exhale.
3. Inhale again, counting to two, and slowly exhale.
4. Repeat this cycle as long as you feel like doing it, counting as you go.

 

3 Exercises to Help with Anxiety and Stress

 1. The Body Scan Meditation

The body scan meditation, or body awareness, is an exercise that allows you to tune out distractions while focusing on various areas of the body.

Body Scanning is a great technique that helps you become more aware of how you are feeling in any given moment.

Excess muscle tension exacerbates muscle pain, headaches, and fatigue, and scanning the body can help you prevent the build-up of pressure.

1. Get into a comfortable position. You can sit or lie down.
2. Close your eyes for a deeper practice.
3. Starting with your feet and toes, tune into and pay attention to any sensations you feel, like pain or discomfort. You may also notice sensations like tingling, stinging, aching or throbbing.
4. Take a nice deep breath in through your nose, exhaling through the mouth, releasing the uncomfortable sensation. Allow that area of your body to release, loosen up, and soften.
5. Work your way up the body, paying attention to how you feel as you focus on the legs, the hips, the back, the stomach, the chest, the neck and shoulders, the arms and hands, and finally the face.
6. Move progressively up your body, focusing on each muscle group one at a time.

 

2. Diaphragmatic Breathing

Diaphragmatic breathing or abdominal breathing is another good way to ease stress and anxiety. Breathing in this manner produces the relaxation response in the body, which allows the respiratory system to function correctly.

Breathing shallow can often contribute to feelings of anxiety, panic, or stress. Practicing abdominal breathing allows the mind and body to slow down and relax.

1. Lie on your back on a supportive surface. Bend your knees and support your head with a pillow. You may also place a pillow under your knees.
2. Place one hand on your chest and the other below your rib cage. Breathe in deeply through your nose so you can feel the hand on your stomach gently rising.
3. Allow the muscles of your stomach to tense and tighten as you exhale through your lips.
4. Practice this breathing technique for about 5-10 minutes 3-4 times a day if possible. This type of deep breathing is excellent for stress, and it helps calm and relaxes you.

 

3. Progressive Muscle Relaxation

Progressive muscle relaxation is a simple exercise where you tense and release all the muscles in your body, working your way up from the feet and toes to the head.

The exercise is designed to help the body progressively relax, just like the name sounds. This technique can help decrease muscle tension, fatigue, neck and back pain, or even muscle spasms.

This technique also reduces the physiological tension caused by thoughts that tend to provoke anxiety.

In this exercise, you should strive to tense and then relax all of those large muscles in the body. This should be done systematically either working your way down from the head or up from the feet and toes.

Deep muscle relaxation helps reduce physiological tension as well.

1. Get into a comfortable position, either sitting or lying down.
2. Strive to tense and then release each large muscle or muscle group for about five seconds or so, then relax the muscles.
3. Begin by taking a few deep breaths from the abdomen. Tense, hold, and relax each large muscle group, working your way up or down the body.
4. Try and notice the contrast between a tensed state and a relaxed state inhaling as you tense the muscle and exhaling as you relax and let go.
5. Once you have mastered this technique, you can then do a quick version in which whole muscle groups are tensed and relaxed simultaneously.

   2 Meditation Exercises for Better Sleep

   1. Visualization

   Visualization is a beautiful way to calm and relax the body, and it can also help you sleep. Anytime you use your imagination, you are in essence, daydreaming and visualizing.

   Visualization for relaxation and sleep utilizes the imagination to create a mental location where the mind can be calm, and the body can be relaxed.

6. Start by closing your eyes and imagining in your mind a peaceful and relaxing place like a beach or a park.
7. Allow your imagination to feel and see everything, using all of your senses. Feel the warm sun, hear the ocean, or watch the birds.
8. If stressful thoughts enter your mind, acknowledge them, and dismiss them.

   1. Walking Meditation

   Nothing is simpler than a walking meditation. A walking meditation is a great choice for those who like the outdoors or for those who have trouble sitting still and clearing their mind.

   In walking meditation, you walk silently and contemplatively. Walking is very calming for the mind, body, and spirit. If you find yourself stressed, one of the best things you can do is to get outside and move and take a break. Taking a short walk, or even a long walk is simple to do, and it can help ease away stress and anxiety.

9. Start by finding a suitable location, a peaceful place where you won’t be disturbed or observed.
10. Walk 10-15 steps and then pause and breathe for as long as you like.
11. Observe the environment around you. Stop and contemplate the trees, the foliage, the flowers, and even the ground you are standing on. Notice all the little details.
12. You can also observe as you walk. The idea behind the practice is to walk silently and with a sense of deep contemplation.
13. You can also focus on the sound of your footsteps as you walk and notice how your feet hit the ground.

A walking meditation involves very deliberate thinking and doing a series of actions that you usually do automatically.

7 Easy Home Remedies For Weight Gain

 The common reasons for not able to gain weight starts from skyrocketing stress levels, unhealthy eating habits, irregular meals, lack of physical fitness and genetics.

Home Remedies For Weight Gain

1. Dry Dates And Milk Are Good For Gaining Weight

Dry dates are categorised as rich foods. Why, you ask? Dry dates are packed with vitamins including vitamin A, C, E, K, B2, B6, niacin and thiamine, which are vital for our health and wellness. They are a good source of protein, sugar, energy and vitamins that help you gain adequate muscles without putting on much weight. Pair them with milk to accelerate the weight gain process. See visible results in about 20 to 30 days.
 

2. Add Clarified Butter And Sugar To Your Daily Diet 

 

Take one tablespoon of clarified butter and mix it well with one tablespoon of sugar. Eat this mixture every day at least half an hour before your lunch or dinner on an empty stomach. Consuming this concoction for one month will give you the desired results.

3. Pair Mango and Milk Together

Eat one ripe mango three times a day and pair it with a glass of warm milk after eating the mango. Mango comprises adequate amounts of carbohydrate, sugar and proteins, which help increase your body mass. You will see noticeable results after a month.
 

4. Afternoon Nap Is As Important As A Good Night's Sleep

Yes, you read that right! Sleeping in afternoon for about 45 minutes to an hour relaxes your mind and muscles. This not only helps you gain weight, but also help you to have a sound sleep at night. This is one of the fastest ways to gain weight without hitting the gym.
 

5. Add Peanut Butter To Your Daily Breakfast

Peanuts are power-packed with fatty acids, proteins, minerals and vitamins. Adding a few peanuts to your daily diet helps in gaining weight. Similarly, peanut butter is known to have high calories, which makes it a perfect home remedy to gain weight. Apply peanut butter on your multigrain bread and see the results in 30 days!

6. Replace Morning/Evening Tea With Banana Shake

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Bananas are full of calories and give us an instant energy lift. This is why mostly all the sports players eat a banana between their games. But in order to gain weight, pair your banana with a glass of milk; better still, prepare banana shake and replace it with your morning/evening tea or coffee.

7. Don't Boil Potatoes, Bake Them

Packed with carbohydrates, adding potatoes to your diet will help increase your body weight. The best way to eat them is to grill or bake them with butter. But, there is no harm in eating French fries once a while. Make sure you air-fry them using extra virgin oil.

7 Health Benefits of Plank Exercises

 The plank is one of the simplest exercises that you can do – it’s simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy.

Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but since the plank is an exercise position that can be held indefinitely, its difficulty can range from easy, short-term planks to excruciating tests of endurance. A heads up: easy, short-term planks aren’t the type that are going to provide you with much strength improvement.

1. Planks are one of the best core exercises

   It’s debatable as to whether or not an exercise regime consisting solely of planks would give you a six-pack by itself. The odds are pretty slim, and the amount of planking you would have to do would be absolutely ridiculous, but including a plank as part of a varied routine shows some immense benefits.

Planks go best when mixed with an assortment of cardio and strength training exercises, and they show this by improving the benefits that you reap from each individual exercise and type of training you do.

Some of the most important groups of muscles that are targeted by the plank are:

• The transversus abdominis, which is a set of core muscles that ultimately lays the foundation that enables you to develop your abs. The transversus abdominus must first be trained for you to build and develop your rectus abdominis, which is the front area that most people shooting for a six-pack are observing when they’re looking in the mirror.
• The rectus abdominus helps greatly improve sports performance and your ability to jump high.
• Your oblique muscles are responsible for your ability to bend sideways and twist your waist, and are often underlooked during exercise routines
• Your glutes are what help support your back and help to provide the often-desired shape of your backside.

Your core is crucial for helping keep your spine in alignment, as well as maintaining strength in the rest of your back. Core strength helps keep you safe from strain injuries.

The core must be trained on a regular basis, and a lot of people don’t know this. Doing too many exercises that target specific muscle groups – weight training, for example – neglects the core and can lead to disproportionate strength and injuries later in life. Planks are a great way to maintain strength in the core.

2. Planks will improve your posture

Planks are able to improve your posture , which is incredibly important for a number of things.

• Good posture prevents your body from developing injuries by improper weight distribution, which can affect everything from major exercise routines to small movements like bending over.
• Proper posture displays confidence and self-assurance, which can be very attractive for people hoping to appeal to the opposite (or same) gender

Since planks work your core, that means they work basically the whole body, from your pelvic girdle to your shoulder girdle as well as your legs.

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.

Developing your posture can improve on a number of ailments, and prevent the onset of other ones.

• Good posture means you’re keeping your bones aligned. This means that you’ll lower the risk of skeletal injuries, you’ll be able to lift more, and your body will put less strain on your joints and bones to prevent the development of diseases like arthritis.
• Improving your posture means that you’ll position your internal organs better, which can nullify any digestive issues or other functional problems that may have been caused by your internal organs being forced out of their natural position by bad posture.
• Good posture increases your height, making you appear lean and actually increasing your height a bit; these bonuses come without an increase to weight (though this may naturally come as you continue working out.)
  

3. Planks help get rid of back pain

This benefit is partially due to the improved posture that planks provide, but the significance of the plank’s ability to affect back pain deserves a section of its own. The plank doesn’t just inhibit certain types of back pain but enhances the health of the back as a whole.

The improved posture alone helps to align the vertebrae, which takes off unnecessary stress in the spinal region. This also helps to arrange the ligaments in the back properly, which further prevents painful back conditions.

Planks help you build up the muscles in your abdomen, which allows further support of your posture. Having strong abdominal muscles also means that your body feels less of your weight – remember, you’re holding up hundreds) of pounds every second you’re standing, and all this strain comes back on your bones, joints, and muscles. Strong abdominals take a lot of this stress off your back (this is part of the reason that waist-straps are so helpful when carrying heavy backpacks!)

Having strong abs and sitting or standing up straight prevents several unpleasant things from happening.

• Osteoarthritis, a degenerative condition related to the joints in your body, is less likely to develop with proper posture
• As you age, your body naturally loses some of its mobility. Having proper posture and strong core muscles helps to prevent this from happening too quickly.
• Neck and shoulder pain can also be caused by improper posture or by straining the muscles in your core, so keeping them strong is a key way to avoid unwanted injuries of these areas.

4. You’ll become better coordinated

One of the best benefits of planking doesn’t come from actual muscle growth, but from its ability to help you train your muscles to be more stable.

The body uses its core muscles to help maintain balance. This is obvious when you’re running, biking, exercising in any way – or during active leisure activities like dancing. Many people think that their extremities are responsible for their balance, and they are, in part – but the majority of your stabilization comes from your core.

Having a strong core helps you avoid injuries that could be caused to single muscle groups that might be over exerted by trying to maintain balance during aggressive exercise. For example, snowboarding relies heavily on the calves for balance, and having a strong core can reduce some of this strain.

Strengthening your core also teaches you how your body and muscles work together, and can help improve your ability to work as a single unit instead of trying to control a bunch of different muscle groups simultaneously.

Planks also help build endurance of these muscle groups, so you’re able to maintain balance in physically exhausting situations for longer times.

Performing endurance feats like planking also carry with them a very trying mental aspect. Many people say that half of a workout is in your mind, and the plank is great proof of this – many people can hold a plank for much longer than they believe that they can, but they give up too soon. Doing regular plank training, and continuing to motivate yourself to hold a full plank, can have incredible benefits for your focus and concentration.

If you’re able to hold focus during an intense exercise like a plank, imagine how easy it will be for you to focus on other tasks

5. Planks improve your flexibility

Unlike some exercises that simply improve the strength of your muscles, planks offer a versatile range of benefits – not the least of which is improving your flexibility.

Planks make your posterior muscle groups – not just your glutes, but all of the muscle groups in the back of your body -much more flexible. These include the muscles around your shoulders and your collarbone area, and your shoulder blades themselves. These muscle areas will grow and stretch with continued planking, which is great because these areas are often neglected during many traditional exercise routines.

The plank is an important pose in many yoga routines. Yoga is a great form of exercise for people hoping to build core strength and improve flexibility, the the plank being considered a core element of many yoga training routines indicates just how beneficial it can be not just for your core, but for your flexibility as well.

Side planks, a variation we will discuss later, allow you to stretch out your sides, improving flexibility from the hip area.

A tip for enhancing the flexibility bonus you’ll gain from planking is to do a rocking plank, again, discussed in detail later. Once you’re in the plank pose, rock your body back and forth by moving your toes a little bit in either direction.

6. Planking will improve your metabolism

Planking burns more calories, when done every day, than other core exercises like situps.

More importantly, planks help strengthen massive muscle groups in your body. Having strong muscles means you burn more calories, even when you’re at rest.

This makes planks crucial for people who work in offices or other jobs that aren’t very active. If you have good, strong muscles on your body, you will be able to burn calories more effectively and be less at risk for gaining extra weight.

On top of that, having strong muscles means you burn even more calories when you’re exercising, even if this exercise is simply walking to work or school in the mornings. It also means that you’ll burn more calories in your sleep!

The other side of this benefit is that, since you’ll be burning more calories, you’ll feel hungry a lot more often. This can be a great opportunity for you to begin eating a healthy diet – since you’ll be hungry for more calories, you can eat more, and if you’re deciding to eat nothing but healthy food, you’ll begin to reap the benefits of a healthy diet in no time.

A lot of folk consider being hungry all the time to be a terrible affliction because it means that they’ll gain weight. This can be true, but it only becomes a problem if the individual has a bad diet. Eating lots of food can be great for you, and if you’re exercising and eating a good diet, you’ll become much healthier.

7. Your mood will improve

What? Planks can even have benefits on your state of mind?

Absolutely. A lot of the groups that planks target are groups of muscles that are frequently strained and knotted, and contribute massively to stress in the human body. Knowing that your body’s physically stressed can be draining to your mental state.

Tension in certain parts of your body, like your legs, can lead to more tension in other parts of your body due to your natural need to compensate – if your legs are tense, you will try to put less weight on them, which could strain your back.

 

Anxiety Exercises to Help You Relax

 

1. Relax by breathing

When you’re feeling anxious, you might notice that your heart rate and breathing get a bit faster. You may also begin to sweat and feel dizzy or lightheaded. When you’re anxious, getting your breathing under control can relax both your body and mind.

To get your breathing under control when you’re anxious, follow these steps:

1. Sit in a quiet and comfortable place. Put one of your hands on your chest and the other on your stomach. Your stomach should move more than your chest when you breathe in deeply.
2. Take a slow and regular breath in through your nose. Watch and sense your hands as you breathe in. The hand on your chest should remain still while the hand on your stomach will move slightly.
3. Breathe out through your mouth slowly.
4. Repeat this process at least 10 times or until you begin to feel your anxiety lessen.

2. Relax by visualizing

Have you ever heard the “finding your happy place” expression? Painting a mental picture of a place that makes you feel relaxed can actually calm your brain and body.

When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax. While it can be any place in the world, real or imaginary, it should be an image that you find very calming, happy, peaceful, and safe. Make sure it’s easy enough to think about so you can return to it in your mind when you feel anxious in the future.

Think of all the small details you’d find if you were there. Think about how the place would smell, feel, and sound. Envision yourself in that place, enjoying it comfortably.

Once you have a good picture of your “happy place,” close your eyes and take slow and regular breaths through your nose and out of your mouth. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting. Visit this place in your mind whenever you feel anxious.

3. Relax your muscles

When you feel anxious, you might notice strain or tension in your muscles. This muscle stress can make your anxiety more difficult to manage in the moment you’re experiencing it. By relieving the stress in your muscles, you can usually reduce your anxiety levels.

To quickly relieve your muscle tension during moments of anxiety:

1. Sit in a quiet and comfortable place. Close your eyes and focus on your breathing. Breathe slowly into your nose and out of your mouth.
2. Use your hand to make a tight fist. Squeeze your fist tightly.
3. Hold your squeezed fist for a few seconds. Notice all the tension you feel in your hand.
4. Slowly open your fingers and be aware of how you feel. You may notice a feeling of tension leaving your hand. Eventually, your hand will feel lighter and more relaxed.
5. Continue tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet. You may want to work your way up and down your body tensing various muscle groups. Avoid tensing the muscles in any area of your body where you’re injured or in pain, as that may further aggravate your injury.

4. Relax by counting

Counting is a simple way to ease your anxiety. When you feel anxiety washing over you, find a quiet and comfortable place to sit. Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety subsiding.

Sometimes this relief occurs quickly, but other times it might take a while. Stay calm and patient. Counting can relax you because it gives you something to focus on besides your anxiety. It’s a great tool to use in a crowded or busy space like a store or train where other anxiety exercises might be more challenging to carry out.

Anxiety exercises take practice

Relaxation is a skill you learn. Much like physical exercise, it takes practice.
Choose an anxiety exercise and try it until you’re feeling less anxious.
If one exercise doesn’t work, try a different one.

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5. Relax by staying present

Mindfulness is the practice of being present in your current state and surroundings, gently and without judgment. Staying present can help you create a calm state of mind when you feel your thoughts racing and anxiety building.

To bring yourself outside your thoughts into the present:

1. Find a quiet and comfortable place to sit and close your eyes.
2. Notice how your breathing and body feel.
3. Now shift your awareness to the sensations you observe in your surroundings. Ask yourself What’s happening outside of my body? Notice what you hear, smell, and feel in your environment.
4. Change your awareness several times from your body to your environment and back again until your anxiety starts to fade.

6. Relax by interrupting your anxious thinking

It can be hard to think clearly when you feel anxious. Sometimes anxious thinking can make us believe harmful thoughts that are untrue or make us do things that make our anxiety worse. It can be helpful to break or interrupt your anxious thoughts so you can think clearly and react appropriately to your thoughts.

Here’s how to break your anxious thought cycle:

• Ask yourself whether endless worry is a problem for you. If the answer is yes, it’s good to be aware of that.
• Try different ways of interrupting your anxious thought process, such as:
  • Singing a silly song about your anxiety to an upbeat tempo, or speaking your anxieties in a funny voice.
  • Choose a nice thought to focus on instead of your anxiety. This could be a person you love, your happy place, or even something you look forward to doing later that day, such as eating a nice dinner.
  • Listen to music or read a book.
  • Be conscious when you shift your attention from your anxiety to a task at hand and notice how you feel.

How to Relieve Sore Muscles and Muscle Pain After Exercise

 

Tips to relieve muscle pain and soreness

1. Use an ice pack

If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. If there isn’t any swelling and the muscles are just sore from the exercise, apply a heat pack for 15 minutes to boost blood circulation.

2. Go for a massage

A trigger-point or sports massage will help to relax very tight sore muscles and soothe muscle aches.

3. Stretch, stretch, stretch

Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles. And before exercising, remember to warm up the body with simple movements like arm swings and marching on the spot, or start walking slowly and gradually pick up the pace.

4. Do light exercises (such as walking, swimming)

Do not stop exercising completely. The fact that you are experiencing muscle soreness after a workout is a sign that your muscles have been stretched and are slowly getting stronger. By using your muscles (with light activity), you can speed up the elimination of lactic acid buildup.

5. Build up eccentric exercises slowly

You are more likely to get muscle aches if your muscles are working eccentrically. Eccentric contractions occur when your muscles lengthen under tension as seen in the “down motion” of a bicep curl. Walking or running downhill are also examples of eccentric training. Increase intensity gradually.

6. Take a warm bath

A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief.