Posts tagged with "healthy lifestyle"

Gym Illustration by Rita Azar for 360 Magazine

The Beach Body

Kupah James has the raw and positive energy it takes to be motivational. Although he grew up in Boston, he now resides in LA as a Celebrity Group Fitness Instructor. With over 15 years of experience, Kupah is also a Private Party Dj (Global). With best friend and business partner, JENI Lin they created the very popular #BodyWeightBootKAMP – a 45min total body circuit for all fitness levels.

If you don’t find him amongst small groups of people motivating and coaching you can catch sneaking in afternoon naps and binging streaming services…before/after napping (LOL). His long term goal is to travel the world bringing #BodyWeightBootKAMP to each and every shore!

Health During the Holidays

With the 2020 holidays approaching, here are some activities you can #MakeMoves with first thing in the morning to get your mind right for the ensuing “craze that is the holidays.” Let’s agree, we are searching for a quick “win,” nothing super complicated and “thinking” should not be in the cards. Load up your “GoTo” workout, the one where you kill it and always feel your best every time.

If you’re feeling a more chill holiday workout, something meditative like a yoga practice, a long walk, a light jog or meditating can be helpful. One of these exercises can calm your nerves and allow you a moment of calmness. You can take this peaceful time to celebrate making it to another festive season. 

If you’re looking for help with the holiday feast, we all know we don’t want to ruin our appetites. By making sure we get a “healthier” breakfast in the morning, hopefully, we can avoid extra guilt come dessert time. Drink lots of water and if your a coffee person grab one to help suppress your hunger until “DINNAH,” lol. If you really want to balance out the equation, ease up on the carbs 24-48 hours before it’s time to dig in. Bon appétit!

Keeping a Daily Routine

With so many people working from home, parks and other creative spaces, how does one maintain a good routine if your living space becomes your workspace as well?

A couple of ways to maintain a good routine are using your smartphones/devices, friends/roommates/spouses, or an accountability coach. All devices come with apps, timers and reminders to help keep you on task. For me, I’m always on the go so I use food reminders to help me with my routine. Sometimes I’m so busy interacting with clients I forget to eat, so I created a reminder just to chug a protein shake every couple of hours. ICONIC makes a perfect pre-made protein shake, so it’s even easier, no excuses.

Do you have people around you that you can lean on for “check-ins” and support? Asking a friend, relative or spouse could be a great way to “stay the course” and build on an existing relationship. 

Accountability Coaches do just that, hold you accountable with calls, texts, meets and quality time invested into the things you SAY you want to do but allow distractions to get in the way. Sometimes a person you’re close to might not be the best for this job, rather finding an objective, trained professional to work with your motivations might be best. 

A Critical Muscle to Tone

It is critical to develop a strong healthy back simply because your back is essentially the most important part of your skeleton next to your skull. It bears the weight of your upper body while stabilizing your balance and “kindly” houses your Central Nervous System (CNS). Your CNS allows signals from the brain to travel throughout your body. If that isn’t reason enough it’s also a major component to posture, and everyday activities like walking, running, sitting and lifting. 

Some of the primary benefits of a back workout are the strengthening of the shoulder and increasing stability. Many shoulder injuries can be treated simply by strengthening your back. Another benefit to back workouts is the positive effect on your posture and balance. Not to mention, a well developed back will aid in your quest for that Super Hero Body that many of us dreamed of as little boys. 

The best exercises depend on someone’s personal goals. With that said, some essential exercises would be – in no particular order – Back Loaded Squat, Deadlifts both (Sumo and Romanian are common), Back Rows, Rear Flys, Single Arm Row, Pull-Ups and Chin-Ups and Lat Pull Down. These are all great exercises, just to name a few. 

A common mistake of back exercises is having a “poor” form. I could never express how important form is to the overall development of any muscle group and the back is no exception. Especially in the Back Squat, Deadlift and Pull Up. Those are three that I often see performed incorrectly and I can’t help myself but to speak up and try to help the best way I can. An injury is nothing to shake a stick at, so when performing these exercises, and others, please “respect the rep” and choose form over everything.

Something to consider which I believe gets overlooked is a post-workout routine. A good stretch of the muscle group you just worked on can be vital in your recovery. A protein shake that feeds the muscles with proper nutrition and the tools it needs to maximize your workout can also be necessary. My personal favorite post-workout shake is by ICONIC, it comes in a variety of flavors, a powder or pre-made, and is grass-fed. 

How often a person should add back exercises to their routine depends on the individual goals, injuries, limitations, etc. However, once someone wants to add back exercises, they can add them immediately. If someone is “newer” to fitness it might not be a bad idea to try some workouts using strictly bodyweight before adding a load, just to perfect form and technique. A great source of BodyWeight workouts can be found on my YouTube Channel, and are streaming for FREE. As far are frequency, 2x or 3x a week seems pretty reasonable unless there are specific goals in which case it would be situational. For the common fitness person, this number would be adequate. 

Healthy Lifestyle Tips for Students

Every individual wants to lead a healthy lifestyle. However, when people start thinking about eating well, staying fit, and getting time for themselves, this seems impossible.

For students, juggling between classes, academic writing assignments, studying, and curricular activities takes away all their time. Not only do they have assignment deadlines to beat but also exams to prepare for. And since the primary goal is to boost their grades and maintain an outstanding academic performance, most students are bound to forget about all the things they need to maintain a healthy lifestyle.

Well, you should not let your studies or assignments hinder you from leading and maintaining a healthy lifestyle. You can always visit the website of a reputable and trustworthy paper writing service and pay for a college essay.

Leading a healthier lifestyle is not that intimidating and burdensome as many people presume it to be. As long as you make some small incremental adjustments, you are good to go. So, to be as healthy as an ox, and enjoy your lifestyle, follow the below daily health tips for students. 

Making healthy food choices

A healthy meal may not sound that exhilarating. However, it can help you keep fit and live your life to the fullest. Many students choose to consume junk foods either because they have too many responsibilities to handle or are lazy to cook. Well, if you are one of them, you should refrain from embracing such a habit. If you have too many tasks to work on, hire a professional writer from a reliable service and ask them to write an essay for you. This will give you enough time to complete your other assignments and get time to prepare a healthy meal. 

Eating in a poor manner results in fatigue, poor concentration, laziness, as well as frustration. Thus, if you want to perform well in your academics and feel fresh and energetic during the day, you need to eat right. Additionally, you should not skip meals. Remember to include fruits in your diet as well. And if you wish to prepare a particular meal and do not know how to go about it, ask a friend for help or check out tutorials on YouTube. 

Getting plenty of physical activity

Doing plenty of exercises aids in maintaining a healthy body as well as a sharp mind. The majority of students find it hard to stick to an exercise routine due to lack of time or monetary funds. But, this should not deter you from getting enough physical activity. As one of the most integral lifestyle tips, you need to stay active at all times. This does not mean that you should work out on a day-to-day basis. You can walk or ride a bike to class rather than take a bus or drive. 

Various learning institutions have outstanding and remarkable fitness facilities. You can visit the gym at your school before, between, or after classes. And if you have a tight schedule, consider doing your physical exercises in your dorm room. You can access a variety of fitness and work out tutorials on the internet. Regular exercise helps boost your muscle strength, improve mood, and control body weight. 

Staying hydrated

The human body is made up of more than seventy percent of liquid water. It is responsible for the overall functions of the body. To keep and maintain proper hydration levels, you should drink plenty of water (about 6 – 8 glasses) a day. With the various schools’ activities that you need to attend to and manage, you may choose to take coffee to help you keep awake, tea or soda to re-energize yourself. Well, doing so is not bad. However, this is not an efficient technique to warranty healthy living in college. Instead of relying on such drinks, choose to drink water. 

Consuming plenty of water helps in improving your concentration levels. Additionally, it helps prevent overeating hence weight reduction. Moreover, staying hydrated charges the body so that you can feel merry and chirpy throughout the day. So, carry a bottle of water with you wherever you go. 

Getting enough sleep

It may be tempting to stay awake till late in the night to complete your research paper project, hand out with friends, or finish a movie. But, you should not embrace such a habit. Depriving yourself of sleep cannot only reduce your brain function but can also lead to fatigue. Additionally, it can cause headaches, as well as weight issues.

Getting enough sleep is one of the health tips for students that you should practice. As a student, you need to sleep for about 8 hours to stay healthy. Also, sleeping or napping during the day can help you feel rested. So, learn to work on your assignments early enough. Or, you can sleep early and get up very early in the morning and work on them. This way, you will not only have had enough rest, but you will also get up feeling fresh and energetic to work on your projects and go about your day. 

Keeping a journal to avoid study stress

College life is, without a doubt, overwhelming. With the heaps of academic writing assignments to manage, extracurricular activities to take part in, budget to maintain, and social life to maintain, it can be challenging to lead a healthy lifestyle. Moreover, you will be more anxious and stressed most of the time. But, with the tips and techniques above, you can avoid facing tense and stressful situations. Nonetheless, journaling is a powerful technique for stress management. Not only does it help clarify your thoughts and feelings, but it also tunes on positive vibes. 

Furthermore, when you journal, you can boost your academic writing skills and enhance your creativity. Thus, you can work on your academic projects with ease and faster, thereby giving you more time for other crucial obligations. But, if you have any complex to handle assignments, you can always enlist a specialist from ResumeThatWorks

In conclusion, the best advice you can get to maintain a healthy lifestyle is to assert yourself. Letting other individuals make uncomfortable health decisions for you renders them powerful. Hence, you will not choose what you want to do or eat without consulting them. So, decide how you want to lead your life and what you should consume. But, you need to keep it healthy if you want to live your life to the fullest. And the above are some healthy lifestyle tips for college students that you can use.

Five Effective Workouts for Students

According to experts, there is no magic to exercise. What you put in determines what you get out of it. But, this does not imply that you should work out for several hours a day. It only means that you should work smart.

Furthermore, specialists approve that not all exercises have an equal creation. Some exercises are more effective than others regardless of if they target various muscle groups. These exercises are apposite for a vast array of fitness levels. Additionally, they can help you burn calories in a more effective manner.

But, as a student, how can you manage your assignments, deliver them on time, and get to exercise? Well, this should not trouble. Several professional authors write essays for cash. You can hire any of them to help with your projects and get to exercise.

Nonetheless, many students do not know the effective exercises they need to do. Some head back home to the couch or bed after walking by treadmills, weight machines, and stationary bikes. Well, some of the ideal physical exercises for your body do not need you to head to the gym or get fit enough to take part in a marathon.

These workouts can work out miracles in your health. Not only will you keep your weight in control but also ward off memory loss. Additionally, you can increase your balance and motion range and protect your joints and strengthen your bones, among other things. So, what are some of the best workouts for students you can do irrespective of your age and fitness level? Well, below are some activities you can do to get in shape and reduce the risk of diseases.

Running

Exercise programs ought to encompass cardiovascular exercises that strengthen the heart and burn calories. And, running is something that you can do at any time and any place with no tools but just a good pair of shoes. Any individual can benefit from running. You can trim, keep your blood pressure in check, reduce your risk for various ailments, and lift your mood, among other benefits.

Various studies show that running is an efficient exercise in that it helps improve memory as well as resist memory loss related to age. So, start your day with a 10 – 20-minute run. Over time, you can begin running long distances and fast until you run for about 1 or 2 hours on most days. 

Interval training

If you are a walker, exercise veteran, aerobic dancer, or a beginner, you should supplement interval training to your cardiovascular workout. This is a great workout technique as it helps increase your fitness levels and help you keep your weight in check. Changing your pace during the training exercise kindles the aerobic system to acclimatize. You can burn more calories if the aerobic system has more power. 

To increase the aerobic system’s power, push the pace or intensity for one or two minutes. Then, back off for some minutes (around 2 – 10). But, this will depend on the duration of your total workout as well as the necessary recovery time. And you can continue doing this as you work out. 

Lunges

Lunges work all the important lower body muscles: hamstrings, gluteals, and quadriceps. They are one of the greatest exercising techniques as they mimic life, that is walking but in an exaggerated manner. Also, they are more unconventional than squats as they help increase your balance. You can do them at any time without worrying about your studies or assignments. You can always ask for assistance with your tasks from EduJungles and not fret over your grades. 

To do lunges right, consider the following steps;- Move a step forward.- Maintain your spine in a neutral position. – Twist your front knee to an approximate of 90 degrees. While at it, focus on keeping your weight on the back toes.- Drop your back leg knee towards the floor. (You need to presume you are sitting on your back foot). 

For the lunges to be more functional, consider stepping backward and outwards to each side. 

Push-ups

If done in the correct way, push-ups are the best exercise you can use to strengthen your triceps, core trunk muscles, and chest. Furthermore, you can do push-ups at any fitness level. If you are a beginner, you can commence by pushing from the height of the kitchen counter. After, you can work your way to a chair or desk with bent knees. Last, you can conclude with the floor but on your toes. 

And to do a great push up, follow the steps below;- Place your hands a bit wider than the shoulder width from a face-down position.- With your knees and toes on the floor, try creating a flawless diagonal with your body from the shoulders to your toes. – Keep the abdominals and glutes engaged. – Pull down and lift your body by bowing and straightening your elbows. While at it, ensure your torso is stable at all times. 

Bent-over row

The bent-over row works all the core muscles of the upper back and the biceps. To do it right, consider the steps below;- Place your feet shoulder-width apart. – Bend the knees and stretch forward at the hips.- Incline your pelvis a bit forward.- Involve the abdominals and extend your upper spine to supplement support. – Hold dumbbells beneath your shoulders with your hands about shoulder-wide apart.- Move your elbows and lift both hands towards your body sides. – Pause. Then, lower your hands to the starting position at aslow pace. (If you are a beginner, conduct this exercise without any weights).

This exercise can leave you feeling re-energized and ready to tackle the day’s activities. But, if you have some difficult-to-approach assignments, feel free to ask for help from a cheap writing service

In conclusion, if you are not passionate about working out but only want to do it for your clothes to fit well or improve your health, visiting the gym can be one of the most overwhelming and intimidating scenes. On most occasions, you will start asking yourself what the perfect exercises for you are or when you will find the time. Well, that should not trouble you. As a student, there are various exercises you can do without visiting the gym. And while at it, you will not only get to boost your health but also lose weight. So, if you are wondering what some of the best exercises you can do are, consider the above healthy workouts for a student.

Rita Azar, illustrations, nutrition, 360 MAGAZINE

COVID-19’s Impact on Eating Habits

Amidst the pandemic, a new wave of consumer habits have been ushered in and more than ever, people are motivated to live a healthier lifestyle, eating clean-label, natural and organic foods at home.

According to a recent report from Accenture, 77% of shoppers post-COVID said they will be opting for healthier, clean label meals, versus only 30% in December 2019. According to Kantar’s COVID-19 Barometer, more than 50% of people claim to be eating more healthily and trying new recipes. Saffron Road, a clean-label, natural and organic leader in frozen entrees that focuses on using real, whole ingredients, is already seeing this shift.

According to SPINS NPI Index for the MULO channel, Saffron Road frozen entrée sales have increased 74.9% over the last 12 weeks ending 5/17/20, which is a 50% greater increase than any other natural products (NPI) brand’s growth.

CEO and founder Adnan Durrani, a 30+ year pioneer in the natural and organics food industry (Vermont Pure Water, Stonyfield Yogurt, Delicious Cookies), explains that in past crises, the default has been belly fillers and highly processed food, particularly in times of stress and financial uncertainty. However, due to the nature of the crisis, there’s been a shift towards healthier, cleaner options. And this won’t go away anytime soon as people continue to eat at home.

Barclays analyst Karen Short recently stated that they predict up to $118 billion in U.S. restaurant revenues will mega shift into consumer purchases of meals in grocery stores in the next 6 months.

Rise in Obesity-Related Cancers

A new analysis, published in the Lancet Public Health, raises the alarm that the rates of obesity-related cancers are rising in younger and younger adults. In the new study, six of twelve types of obesity-related cancers have significantly increased between 1995-2014 and the risk of these cancers is increasing in each successive younger age group. These cancers include colorectal, pancreatic, gallbladder, kidney cancer and multiple myeloma (a type of blood cancer). These cancer types are particularly concerning because they are very serious and account for over 150,000 deaths in the U.S. every year.

“These numbers are worrying but not surprising; the American Institute for Cancer Research (AICR) recently sounded the alarm that having overweight and obesity cause at least 12 types of cancer. However, the younger and younger age bracket in which we see rates increasing is even more troubling and demands a response. We cannot just watch these rates go up and ignore the factors that we know are contributing to these increases,” says Dr. Nigel Brockton, Vice President of Research at AICR.

Disturbingly, over 70% of Americans have overweight or obesity according to the Centers for Disease Control and Prevention. And AICR maintains that cancer risk increases across each higher category of Body Mass Index (BMI) as an indicator of body fatness (Healthy = 18.5-24.9, Overweight = 25-29.9, and Obesity = 30 and above).

A mere five BMI points (kg/m2) separate the three basic (healthy, overweight, obese) BMI categories. It is important to emphasize that cancer risk is not limited to the extreme category of obesity only, the risk increases for those with overweight too. For example, compared to those having healthy BMI range overweight category face an increased liver cancer risk of 30% and those having obesity of 60%.

The recent AICR Energy Balance and Body Fatness Report presented strong evidence for factors that can reduce risk of having weight gain, overweight and obesity, including walking, aerobic physical activity, food containing fiber and a “Mediterranean-type” diets rich in fruits and vegetables that reduce the risk of weight gain, overweight and obesity. Conversely, sugar-sweetened drinks, fast foods and a “Western type” diet rich in meats and energy-dense proteins are strongly linked to increased weight gain, overweight and obesity.

The Report also points to the evidence that greater screen time is a cause of weight gain, overweight and obesity in children. This is particularly relevant in light of the Lancet study that discussed the onset of cancer at an early age, since children with overweight and obesity are likely to turn into young adults in a similar status. There is enormous opportunity to prevent future cancer cases, if changes can be made to stop and reverse the current trend of increasing overweight and obesity. In addition to helping individuals learn about healthy lifestyle choices, community and national policies play a crucial role in creating living spaces more conducive to physical activity and healthier food choices.

AICR is urging Congress and federal agencies to improve funding for cancer prevention research, ensure that federal nutrition and physical activity guidelines reflect the latest research regarding cancer risk, improve nutrition labeling and improve access to lifestyle interventions.

Fitness Advice for New Year’s Resolutions

At the beginning of every year, gyms across the country are buzzing with new members who have made resolutions to lose weight, get back in shape or live a more active lifestyle. However, as the weeks go by, it can be challenging for some to stick to those resolutions. Steve Ball, professor at the University of Missouri and one of the nation’s leading experts on fitness and exercise, says that for resolutions to stick, people need to focus not only on outcome goals, but also goals related to the process of being physically active. You can read more about Dr. Ball’s advice here.

Dr. Ball also has comments on new federal guidelines for physical activity, which suggest that adults should aim for 150 minutes of moderate to vigorous physical activity each week, and any amount of time spent doing physical activity now counts toward the goal of active minutes. Prior guidelines had called for at least 10 minutes of activity for it to count.

There are video and audio resources available for broadcast-quality download here. The video features Donna Fox, who has recently made changes to lead a more active lifestyle and considers herself a “gym rat” now after never setting foot in a gym while growing up in the Caribbean.

As January winds down and the thrill of New Year’s resolutions wears off, Dr. Ball’s expertise in fitness and physical activity can be used as encouragement to stay on track with New Year’s fitness resolutions.

Labor Day Weekend Healthy Treats

Fudgy Avocado Brownies

Fudgy Avocado Brownies are a delicious and simple treat that’s loaded with healthy fat to keep you full and help you to fight off cravings for the day.

• Nonstick cooking spray

• 1 medium ripe avocado, mashed

• ¼ cup extra-virgin coconut oil, melted

• 1 large egg, lightly beaten

• ½ cup pure maple syrup

• 1 tsp. pure vanilla extract

• ¾ cup unsweetened cocoa powder

• ½ tsp. sea salt (or Himalayan salt)

• ¼ cup gluten-free flour

• ⅓ cup dark chocolate chips

Instructions

1 Preheat oven to 350° F.

2 Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.

3 Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.

4 Combine cocoa powder, salt, and flour in a medium bowl; mix well.

5 Add cocoa powder mixture to avocado mixture; mix well.

6 Add chocolate chips; mix until blended.

7 Pour batter into prepared pan; spread to make even.

8 Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.

9 Cool for an hour before removing from pan. Cut into sixteen squares.

Baked Oatmeal Cups with Berries and Bananas

Baked Oatmeal Cups with Berries and Bananas are the scrumptious red, white, and blue festive treat to satisfy your guests on Labor Day Weekend without sabotaging your nutrition goals.

• Nonstick cooking spray

• 2 large eggs lightly beaten

• 1 tsp. pure vanilla extract

• 2 large bananas mashed

• 1 Tbsp. raw honey

• 2½ cups dry old-fashioned rolled oats

• 1 Tbsp. ground cinnamon

• 1½ tsp. baking powder

• 1½ cups unsweetened almond milk

• 2 cups fresh blueberries (or raspberries)

Instructions

1 Preheat oven to 350° F.

2 Prepare twelve muffin cups by coating with spray. Set aside.

3 Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.

4 Combine oats, cinnamon, and baking powder in a medium bowl; mix well.

5 Add oat mixture to egg mixture; mix well.

6 Add almond milk; mix well.

7 Divide oat mixture evenly between prepared muffin cups.

8 Top evenly with blueberries.

9 Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

Simple Secrets For Boosting Your Health

Living a healthy lifestyle isn’t always easy because of how busy you are and all the responsibilities you have on your plate. The good news is there are simple secrets on how to boost your health and happiness starting today.

Commit to the following activities, and you’ll quickly notice how much more relaxed and joyful you become. You have to be willing to change a few of your habits if you’re going to be successful at altering the way you live. It’s worth at least giving these ideas a try, especially if you haven’t had much luck improving your behaviors in the past.

Set Daily Wellness Goals

Step back to the drawing board and come up with a list of goals you can tackle daily that will help keep you on track. For example, promise yourself you’re going to exercise, cook healthy meals and go to bed at a decent hour and then put forth an extra effort to make sure you’re meeting your daily objectives. Review the list each morning when you get up, so your mind is focused and prepared to tackle the tasks you set out to complete.

Follow Your Passions

Another simple secret for boosting your health is to make it a point to follow your passions and eliminate anything that’s making you unhappy. For example, maybe you’ve always wanted to own real estate, but haven’t been able to make this dream a reality. While now with roofstock returns you can purchase property online and seamlessly collect passive income. This is your chance to become the entrepreneur you’ve always wanted to be without any additional hassle such as having to vet your own property.

Connect with Others

Spending time with people who put a smile on your face will instantly boost your health and make you feel more alive. Use your free time to connect with others and engage in interesting conversations and fun activities. It’s important to not only have moments to yourself each day but to also be social and block off time in your schedule to mingle with friends and family. It’ll feel good to get whatever’s on your mind out in the open and laugh with people who you enjoy being around.

Focus on the Positives

Boost your health today by starting to focus more on the positives and being grateful for another day. Stop allowing your brain to see the negative side of a situation and begin to fully embrace all that’s going right in your life. You’ll be a lot happier person overall when you don’t let small obstacles set you back from reaching your goals. Sit down and make a list of all of your blessings and review it regularly to help train your mind to be more positive.

Conclusion

Immediately boost your health using these simple secrets to change your life for the better. You’ll likely be pleasantly surprised at the uplifting outcomes you experience from doing so. Stay optimistic in your journey to discovering a more peaceful and relaxed existence and continue to do more of what’s working for you.