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  • Home Workout Tips: Combine Cardio and Strength Training for Best Results

    Home Workout Tips: Combine Cardio and Strength Training for Best Results

    Get ready to transform your body and boost your fitness level with these effective home workout tips! Whether you’re looking to burn fat, build muscle, or improve your overall health, exercising at home has never been easier. In this article, we’ll explore the power of combining cardio and strength training for the best results, the benefits of a whole foods, high-fiber diet, and how staying motivated can make all the difference in your fitness journey. So, let’s dive in and discover the key to achieving a healthier and happier you, all from the comfort of your home!

    1. Consider combining cardio and strength training exercises

    Cardio may be the best exercise in burning your fats but it only burns your fat when you are working out. Strength training, on the other hand, continues to burn your fat even after a workout because of your improved metabolism. If you are aiming for a full-body transformation, it is best to combine cardio and strength training exercises.

    2. Dynamic stretches

    Before working out, do dynamic stretches like high-knees, arm circles, leg swings, etc. to warm up muscles. According to Jane Chertoff (2019), this technique of warming up can improve cardiovascular performance and can prevent injuries.

    3. Consider whole foods for your diet

    If your goal is to reduce belly fat and six-packs abs, consider whole foods for your diet. This type of food entails more energy to be digested. Thus, more calories can be burned and can spike up metabolism.

    Moreover, whole grains can reduce waist circumference and body weight.

    4. Add more high-fiber foods

    To obtain a full body transformation, exercising and eating clean is highly suggested. Additional high-fiber foods will boost metabolism and reduces weight. Even more, green leafy vegetables are common for having high-fiber.

    5. Exercise everyday for at least an hour

    During these times, most people have ample time to workout. An hour a day of exercising is enough for you to start the habit of working out. You do not have to be too hard on yourself. Learn to enjoy the process.

    6. Stay hydrated

    Do not just drink water before and after workouts. Drinking water regularly is one habit that you should also adopt. Water regulates body temperature and lubricates joints. If you are not well hydrated, you could not perform the workout routines at your highest level.

    7. Get inspired

    When you plan to work out, you need motivation to keep going. Watch videos and blog articles about the journeys of other people while working out. This tip does not only motivates you but will give you more tips on how to get best the results by exercising.

    8. Be Patient

    Losing weight and getting abs entails time. Do not be lured only by getting an amazing body, but keep in mind that it is important that you are happy with what you are doing. Small progress is still progress.

    Exercising for a Healthier Body

    Working out your muscles and reducing fats are one of the best ways you can do while staying at home. Exercising has been deprived of people who are mostly busy and were not able to give time to their bodies. The main goal of working out is to boost immunity and to obtain more energy for the whole day which can make you more productive. What are you waiting for? Move your bodies and eat healthy foods for a healthier body.

    Sources:
    (1) https://www.applefitness.com/blog/8-common-misconceptions-exercise/
    (2) https://familydoctor.org/athletes-the-importance-of-good-hydration/
    (3) https://zenhabits.net/16-tips-to-triple-your-workout-effectiveness/
    (4) https://www.webmd.com/fitness-exercise/features/10-workout-secrets-expert-exercise-tips#3

  • Acidosis: Understanding Body Acidity and Effective Remedies

    Acidosis: Understanding Body Acidity and Effective Remedies

    What is acidosis? It is the process wherein it causes the acidity of a body to increase. Now, before anything else. Did you know that each part of your body tissues and even your blood have different pH levels?

    So, in light of this information, how will you know that your body is too acidic? Are there specific signs or symptoms? Furthermore, what can you do to alter the acidic state your body is.

    What Are the Common Symptoms?

    • Intolerance to high altitudes.
    • When inside an enclosed room, you would often feel stuffy and uncomfortable.
    • It seems like you have a lump blocking your throat.
    • Sensitivity to light and sound.
    • You find yourself always sighing and having a hard time breathing.
    • Quite irritable.
    • Often dehydrated.

    Why do these happen? It can be because:

    • You are consuming too many carbohydrates and sugar, as a result, it is lactic acid.
    • When you consume an extensive amount of protein that may cause uric acid or from the ketosis diet.

    There are also two types of acidosis you need to check out as a means to decipher what you are currently experiencing.

    What are these types?

    Metabolic

    Which part of the body organs starts the process? It is the kidneys. Your kidneys are responsible for eliminating acids and toxins from the body. A disorder occurs as the imbalance becomes more prominent and evolves into a severe electrolyte disorder. What are the common causes?

    • The increase production of acids
    • Loss or lack of bicarbonate
    • The kidney’s inability to filter and remove waste.

    Respiratory

    Your lungs are responsible for removing the CO2 from your body as you breathe out. But, what occurs when the passage airway is blocked? The body no longer capable of getting rid of the CO2? And as it is building up excessive CO2, then this happens. What are the usual causes of this?

    • Asthma
    • Obesity
    • Alcohol overuse
    • Health issues with the nervous system
    • The chest muscle is weak
    • Chest injury

    Are There Remedies You Can Try?

    Sometimes, the best way to cleanse your body from all the acidity and toxins is by changing your diet.

    People tend to disregard the fact that what you consume plays a big role with your health.

    There are certain remedies to try but, selecting the right food is essential. What are these foods?

    • Leafy greens like mustard greens, dandelion greens, kale and spinach.
    • Raw milk
    • Egg yolks
    • Root vegetables
    • Legumes
    • Tubers
    • Yogurt
    • Butter Milk
    • Herbal Tea
    • Chestnuts and almonds
    • Honey
    • Fresh coconut
    • Fruits with the exceptions of prunes, blue berries, plums, cranberries and those canned fruits.

    Other forms of natural remedies and adding up the herbs are effective dealing with acidosis. There are a few known yet, exceptionally efficient with assisting the body battle it. What are these supplements?

    • Calcium
    • Magnesium
    • Potassium Citrate
    • Manganese

    Never underestimate the power of stretching your body and exercising too!

  • Tips on Maintaining a Healthy Weight

    Tips on Maintaining a Healthy Weight

    Living a healthy lifestyle is a challenging journey. It may be difficult but it is never impossible to live with optimal well-being. Today, we will discuss tips on maintaining a healthy weight.

    Studies show that having a healthy lifestyle increases a person’s sense of fulfillment. The more you ensue a healthy habit, you are more likely to have a clearer mind to do what you want based on the purpose you perceived.

    Moreover, a combination of healthy eating habits, regular exercise, and observing a healthy sleeping routine is a great way on maintaining a healthy weight. By doing this, you can mitigate the risk of obesity that most people experience due to unhealthy eating habits.

    Apart from that, honing your mental health through mindful exercises can help you maintain a healthy weight. If you can think clearer, you can be more aggressive and motivated to choose to eat whole foods than instant ones. You can be more rational to yourself to do your daily workout.

    “If you are aware and present to where you are right now and have established a routine, it will be easier for you to dwell and work on the most important things in your life,” an article from Trendingspot stated.

    Not to mention, one of the helpful tips on maintaining a healthy weight is consuming your daily probiotics. They said a probiotic a day keeps your bloating away. According to the report of Mind Body Green, it is not the number of probiotics that matters but the quality of it. Consuming probiotics will not only prevent bloating but also provides you enough energy to focus and do things for your entire day.

  • Ways to Stick with Healthy Habits

    Ways to Stick with Healthy Habits


    Successful people attained their goals because of enduring the mundane things they do every day. The power of habits impacts significantly in making one’s life successful. To stick with healthy habits, this article will impart helpful ways to do it.

    1. Build your why
      Like any other goal, choosing the purpose of what you will be doing is the most important thing. This will be your ultimate goal when things get rough like a storyboard. Keep in mind to build a goal that has long-term satisfaction rather than short-term gratification.
    2. Start doing your habits with a simple step
      To stick with healthy habits start doing it with a simple routine. Building new habits do not entail grandeur steps. All you need to remember is the 2-minute rule, wherein you need to start your habits in less than two minutes. This is a concept introduced by David Allen. The rule reminded you to make things easier for your healthy habits to begin. It takes less than two minutes to start changing your workout clothes to begin moving during the mornings.
    3. Be easy on yourself
      Rest and renovation are extremely significant just as you would make time for all your healthy habits. Renewed energy is needed to keep yourself going. Do not rush to achieve your desired goals. Keep in mind that it is also important to enjoy the process of attaining the goal. Sometimes we are so fixated on the end goal and forget that it is the process that shapes us to be better.

    To stick with healthy habits also entails understanding what ‘healthy’ means. You chose to adopt healthy habits because you want to be better. You need to make that clear within you to make things bearable until your healthy habits will turn to a healthy lifestyle.

  • Simple and Creative Ways To Stay Hydrated

    Simple and Creative Ways To Stay Hydrated

    Staying hydrated is significant to maintain our well-being. But even though drinking water seems so easy, it is difficult for us to make it a habit. With these simple and creative ways to stay hydrated, drink water is the next thing you love to do.

    Enhancing your water with an infuser makes your drink flavorful in a healthy manner. Infusers provide a fruity or herb taste without compromising your sugar levels. Apart from the taste, the infusers give color to the water enticing you to drink it.

    Moreover, another way to stay hydrated is to carry your favorable water bottle. Choosing a reusable water bottle or tumbler that you like will help you to drink more water. Carrying it to wherever you go will remind you to be hydrated.

    Using an app to remind you to drink is one of the simple and creative ways to stay hydrated. Many people desire to drink 8 glasses of water but could not make it. Thus, an app can help you track how many glasses of water you already had.

    Not to mention, incorporate your drinking habit into your breaks will help you to be more hydrated. By doing this, you will be reminded to drink enough water during your breaks. As you stand up away from your desk, grab your favorite water bottle, and infuse some cold teas into it. For sure, water is more likely to be consumed more often.

    To make things possible and easy to stay hydrated, priming your environment where you can easily grab your water is helpful. Hydrating yourself makes your body function well including a faster metabolism, enhanced immunity, and healthy mental well-being.

  • Benefits of Having a Good Sleep

    Benefits of Having a Good Sleep

    One thing that people take for granted in life is having a good sleep. Sleeping is important as healthy eating and exercising. The benefits of having a good sleep are not popular to many. Thus, this article explains various reasons why you should take a good rest every night.


    According to the report of Healthline, having a good sleep increases one’s productivity and concentration. Enough sleep can boost your memory recalling and problem-solving skills both for adults and children.


    Sleep aids the body’s physical regeneration. Your body tissues mend and strengthen while you sleep (1). To support cardiovascular health, your heart rests and your blood pressure changes throughout the night (2). Your body also produces hormones that help your immune system fight infections while you sleep, so getting enough sleep can help you avoid getting sick and recover quickly.


    Moreover, one of the benefits of having good sleep reduces your chance of getting type 2 diabetes. A study showed that young men sleeping for 4 hours for 6 nights in a row manifest prediabetes symptoms. Sleeping 6 hours per night can increase your insulin resistance, turning your blood levels high.

    Apart from diabetes, other chronic illnesses such as heart diseases can be linked to sleep deprivation. Getting enough sleep can prevent these illnesses because your body can get enough rest it needed to function well. A research found that enough sleep can bolster T cells that can fight infection in the body.


    Not to mention, sleep enhances one’s mental health. Sleep is necessary to condition our mental state similar to physical exertion. It has profound effects on emotional and mental health. Thus, a better quality of sleep lessens stress levels which can lead to depression and anxieties. People with enough sleep manifest a good mood and can concentrate on doing their work.


    Not to mention, people who get enough sleep look younger manifested by their glowing and healthy sleep. Sleeping is vitally similar to eating healthy food and exercising. This can boost productivity, immunity, and mental health, and most importantly your physical health.

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