Health For Women

05/02/2023

Slimjourney!

Replying to 3mnth

04/02/2023

Is Cauliflower Good for Weight Loss?

As we all know, a healthy diet and active lifestyle are necessary for a sustainable weight loss journey. Therefore, you should know what you can eat and avoid. Research shows that adding a wide variety of vegetables is a crucial strategy for building a healthy diet and losing weight.

Certain foods promote weight loss. For example, adding cauliflower to their meals can keep weight loss on track. However, it could be overwhelming to find the right balance. Therefore, it is crucial to be mindful of what and how you feed your body.

Experts at HealthifyMe will help you in creating a well-balanced diet that will help you in every step of the weight loss journey.

Cauliflower is an extremely nutritious vegetable and an everyday staple in Indian households. Interestingly, this vegetable has gone through an image makeover thanks to the famous crusted pizza and cauliflower rice. However, most foodies love this vegetable, be it in a curry or roasted form.

Read more about the connection between cauliflower and weight loss in detail.

Cauliflower – A Nutritional Overview
Besides being a typical winter vegetable, cauliflower is known for its fresh flavour and crunchy texture. Moreover, it contains an array of nutrients.

Studies have documented that this cruciferous veggie is a power source of protein, dietary fibre, vitamins B, C, E, and K, and healthy omega-3 acids.

It also has essential minerals like manganese, potassium iron, copper, zinc and magnesium. In addition, the vegetable has zero cholesterol content, which negates the chances of weight gain in an individual.

Here’s the nutritional profile of one cup of raw cauliflower as per USDA.

Calories: 27
Carbohydrates: 5g
Protein: 2g
Fat: 0.3g
Fibre: 2g
Magnesium: 15 mg (4% daily requirement)
Potassium: 320 mg (7% daily requirement)
Folate: 61 mcg (15% daily requirement)
Cauliflower for Weight Loss – The Interrelation
Studies recommend people to consume cauliflower as a healthy substitute for high-carb and starchy foods. Moreover, due to their low carbs content, they are highly suggested to be included in various weight loss diets like the keto diet for a steady and healthy weight loss process. It is also an excellent way to increase fibre uptake while reducing calories.

Experts suggest people can eat 4 cups of cruciferous vegetables like cauliflower to maintain a healthy weight and prevent severe health conditions. The best thing about cauliflower is that even though it is low in calories, it can fill up most of your plate, preventing you from overeating.

Here’s how consuming cauliflower can aid in weight loss:

Low in Calories
Cauliflower is an excellent option for weight loss as it is low in calories, around 27 and 5 grams of carbs for a single serving. You can substitute riced cauliflower for actual rice without sacrificing taste and nutrients.

Rich in Fibre
Cauliflower is rich in fibre, promoting digestive health and maintaining blood sugar levels. In addition, the fibre will keep you satiated for a long time by lowering the pace of digestion, subtly aiding in achieving the desired weight.

High Water Content
Including this water-laden vegetable in your diet will keep you hydrated for a long time. In addition, the excess water in the cauliflower will fill you up faster, effectively helping in weight loss.

Contains Choline
This cruciferous vegetable is also known for its high choline content. This essential amino acid plays a significant role in supporting metabolism for weight loss. It also prevents the accumulation of cholesterol in the liver.

Rich in Vitamin C
Research shows that cauliflower is rich in vitamin C, which helps in the fast and effective absorption of iron in it. Moreover, it also has excellent antioxidant properties. As a result, it helps the body with tissue formation, protects against heart disease and proactively reduces bad cholesterol.

Contains Protein
As a non-starchy component, protein powers up every cell in the human body required for muscle growth and repair. So, since protein is an important part of the building structure, eating cauliflower can help you get enough of it.

Studies show that this macronutrient will help you maintain your ideal body weight by allowing you to remain full for an extended period.

Low-fat
Cauliflower is a low-fat vegetable with less than 1g of fat per cup. It means you can relish the vegetable by making it a part of your weight loss and maintenance plan.

The HealthifyMe Note
Cauliflower is one of the low-carb nutritious vegetables beneficial in regulating healthy weight and blood sugar levels. One can eat it in various ways. For example, one can have raw, grated cauliflower as a post-workout meal. Of course, it can cook enjoyable dinner and lunch options too. Moreover, it can be part of one’s breakfast or an excellent alternative to grains and legumes. Use it as a substitute for savoury chilla batter or upma base.

04/02/2023

Weight Loss: How Much Can You Lose in a Month?

In today’s world, we all prefer instant results, but more often than not, we fail to achieve them. Consistently losing weight and enjoying the journey is the trick to losing weight efficiently.

In this article, we will highlight some simple techniques for weight loss so that you can achieve realistic weight loss targets in one month.

The Issues with Quick Weight Loss
Several issues can arise from drastic weight loss. These include:

1. Dehydration:
When you lose a lot of weight, your body loses water along with fat. As a result, it can lead to dehydration, making you feel weak and dizzy.

2. Nutritional Deficiencies:
If you lose weight too quickly, your body does not have time to adjust, and you may not get all the necessary nutrients. It can lead to deficiencies in vitamins and minerals, making you feel tired and weak.

3. Muscle Loss:
Losing weight quickly can also lead to muscle loss. That can make it harder to keep the weight off in the long term and make you more susceptible to injuries.

4. Gallstones:
Rapid weight loss can cause gallstones to form in the gallbladder.

5. Loose Skin:
You may be left with loose skin when you lose a lot of weight. It can be a cosmetic concern, but it can also lead to skin infections.Exercise and Weight Loss
Working out regularly is a wonderful way to lose weight, reduce stress, and improve your mood. However, there is no “one size fits all” approach to exercise. Instead, you can exercise in different ways.

Aerobic exercises like jumping jacks and high-knees or other cardio-related activities like jump rope, running, and Zumba help burn calories and increase cardiorespiratory endurance. Alternatively, you can consider high-intensity interval training, which only takes 15-30 minutes of your day.

HIIT increases resting metabolic rate, which in turn helps burn more calories throughout the day. HIIT routines are ideal for losing weight in less time.

If you find exercising boring, there are still plenty of ways to reduce weight through physical activity. Camping, trekking, cycling, and dancing are all great ways to release endorphins and boost your mood while being fun and engaging.

Weight Loss Through Simple Lifestyle Changes
It is unrealistic to expect somebody to make drastic changes in their life to achieve weight loss results in one month. However, making small, simple changes can make a huge difference.

You can achieve healthy weight loss through lifestyle changes, mainly focusing on three aspects- sleep, water intake and stress reduction.

Good quality sleep is significant because studies suggest it can determine weight and fat loss. Secondly, drinking water can promote portion control and aid digestion.

Finally, stress can induce weight gain by triggering stress-eating habits in many people, so it is vital to manage stress to fight stress-related weight gain. You can do so by getting regular sleep, adequate exercise and meditation.

The HealthifyMe Note
Changing your diet and exercising are complementary and can help you reduce weight. However, setting unrealistic weight loss goals and then trying to achieve them by skipping meals or working out can negatively affect your mental and physical well-being.

Healthily losing weight requires consistency, which you can achieve by adopting healthy habits for diet and exercise.

03/02/2023

BhastrikaBreathing Exercise

Bhastrika is a yogic breathing technique in which you need to do forceful and fast breath in and breathe out. It also involves your diaphragm’s movement, thus increasing the capacity of your lungs.

Steps to do Bhastrika Breathing Exercise:
Sit comfortably in a cross-legged position (recommended pose – vajrasana).
Take a deep breath and raise your hands.
Open up your fists.
Now, breathe out forcefully and take your arms next to your shoulder.
Close your fists now.
Continue this process 20 times (1 round).
Keep your palms on your thighs and relax.
Take normal breaths.
Duration/Frequency: 2 rounds are enough

02/02/2023

Kapalbhati Breathing Exercise

When you practice pranayama, around 80% of the toxic chemicals present in your body release with your exhales. Therefore, practicing kapalbhati detoxifies your body from within and brings a shine on your forehead, the literal meaning of kapalbhati – Kapal (forehead) and Bhati (radiate).

Steps to do Kapalbhati Breathing Exercise:
Sit in a comfortable position and keep your spine straight.
Keep your hands facing towards the sky while resting on your knees.
Take a deep breath.
When you breathe out, pull your stomach (navel) towards your backbone as much as you can.
Once you relax your abdominal muscles, your breath will automatically flow towards your lungs.
Duration/Frequency: 20 breaths make one round of the breathing exercise. You can practice two more rounds of the same, according to your needs.

02/02/2023

Kevali Pranayama (So-Ham) Breathing Exercise

Also known as So-Hum and Hamsa, Kevali pranayama is to identify yourself with the ultimate, the universe. In light of meditation, you can break the word Sohum into two parts. ‘So’ will denote breathing-in, and ‘Hum’ will resemble the sound of breathing out. When practicing this pranayama, repeat the breathing mantra in your mind to get the best out of it.

Steps to do Kevali Pranayama Breathing Exercise:
Get yourself comfortable in a silent corner of your home.
Sit comfortably and relax your body.
Now, inhale and exhale while observing your breath.
Repeat the mantra mentally and listen to the sound of your inhales (So) and exhales (Hum).

01/02/2023

Anulom Vilom Breathing Exercise

Anulom Vilom is a popular yogic breathing exercise that involves breathing in and breathing out. You need to close one nostril while breathing in and the other one while breathing out. Then you need to reverse and repeat it. This breathing technique brings many physical and mental benefits, including improved lung capacity, blood circulation, and stress reduction.

Steps to Anulom Vilom Breathing Exercise:
Sit comfortably
Close your eyes
Relax, but make sure that your neck and spine are in a straight line
Place your wrists on your knees
Keep your right thumb on your nostril (right) and bring your ring finger on the other nostril (left)
Close your right nostril and inhale through the left one
Make sure that your breaths are slow and deep
Now, release, reverse your hands, and repeat
Duration/Frequency: To begin with, start slowly and gradually increase your timing

01/02/2023

Bhramari Pranayama Breathing Exercise

If you are looking for an instant way to de-stress, you have found your go-to breathing technique. Bhramari pranayama got its name from Bhramari, the black Indian bee. It is one of the most effective breathing techniques and helps you avoid frustration, irritation, and anxiety. The best part – you can do it anytime, anywhere.

Steps to do Bhramari Pranayama Breathing Exercise:
Sit comfortably in a preferred asana.
Relax your body and close your eyes.
Take a deep breath.
Close the flaps of your ears with your thumbs.
Keep your forefinger above your eyebrows.
Place the remaining fingers on your eyes.
Focus your mind between the eyebrows.
Exhale slowly through the nose while making a humming sound (AUM).
Duration/Frequency: Repeat this asana five times

31/01/2023

Sh*tali Pranayama Breathing Exercise

Sh*tali pranayama or cooling breath pranayama is a yoga technique that rejuvenates your mind and body while purifying your blood. As it reduces the excess heat in your body, it helps you cope with depression, fear, and anxiety in a better way.

Steps to do Sh*tali Pranayama Breathing Exercise:
Sit comfortably in the cross-legged posture
Relax and close your eyes
Prepare your body by inhaling and exhaling a couple of times
Bring your tongue out and roll it
If you cannot curl your tongue, pucker up your lips and make a small ‘o’ with it
Inhale through the rolled tongue or the pursed lips slowly and smoothly to feel a cooling sensation
After breathing in, put your tongue in and breath out through your nose
Repeat
Duration/Frequency:

15 sets of sh*tali pranayama are enough
Around 60 rounds during summer

31/01/2023

Moorcha Pranayama Breathing Exercise
Moorcha pranayama
Moorcha in Sanskrit means fainting. Practicing this yogic breathing technique creates dizziness in the head, and you tend to feel lightheaded as if there is no sense left in you. This yogasana improves mental energy and brings in a sense of calm and euphoria.

Steps to do Moorcha Pranayam Breathing Exercise:
Sit comfortably
Relax your body
Place your hands on your knees and relax your shoulders
Sit straight so that your head and spine make a straight line
Roll your tongue towards your nasal cavity (soft palate)
Bend your head back and start breathing in through your nose
Bring your gaze to the middle of your eyebrows
Lock your elbows while straightening your arms
Press your palms on your knees
Now, retain your breath at the climax of your inhale and lock your chin
Breath out slowly when you feel very dizzy and relax
Duration/Frequency: Practice it a couple of times during the day’s early hours

30/01/2023

Ujjayi Pranayama Breathing Exercise

Ujjayi breathing exercise is one of the most common forms of breath-control yoga or pranayama. It focuses on your breath to calm your mind down. It also helps in overriding distracting thoughts. And, as it is a breathing exercise, it also improves your lung capacity.

Steps to do Ujjayi Pranayama Breathing Exercise:
As you breathe in and breath out, do the following steps:

Do not open your mouth.
Compress your throat in such a way that you produce a rushing sound while breathing.
Control your inhales and exhales with your diaphragm.
Make sure that the duration of your inhales and exhales are equal.
Duration/Frequency: 12 cycles regularly

30/01/2023

Tiger Breathing Exercise

Tiger breathing exercise is a type of breathing exercise that resembles the way tigers breathe. It helps to strengthen your arm muscles, thighs, and knees, improving your digestive health, burning fat around your waist, hip, and thighs, and toning your spine, among others.

Steps to do Tiger Breathing Exercise:
Sit in Vajrasana (thunderbolt).
Separate both knees by a distance of one arm.
Bend forward and keep your palms facing the ground at a one-arm distance from the knees.
Make sure that your foot, knee, and palm are in a straight line.
Inhale while raising your head towards the ceiling.
Stay there, look at the ceiling.
Make sure to arch your spine (concave).
Exhale while arching your spine in the upward direction and lean your head downward (chin to the chest).
Duration/Frequency: Repeat 5 times

29/01/2023

Hands In & Out Breathing Exercise

Hands in and out breathing is an easy breathing technique that can help you increase your lung capacity. It also helps in dealing with many lifestyle diseases, such as diabetes, hypertension, back pain, digestive issues, and heart diseases.

Steps to do hands-in-and-out-breathing exercise:
Stand in a mountain pose or tadasana (a standing pose).
Draw both your palms together.
Inhale while spreading your arms to your sides horizontally.
Exhale while you bring your arms to your front while one palm touches the other.
Duration/Frequency: Practice hands-in-and-out-breathing asana ten times (rounds).

29/01/2023

Diaphragmatic Breathing Exercise

Diaphragmatic or belly breathing is a breathing technique that involves your diaphragm and helps you use it correctly. Make sure to practice it when you are in a rested position. In the beginning, you may feel exhausted. However, with practice, you would be able to control your breath easily and more naturally.

Steps to do diaphragmatic breathing:
Lie down or sit in a comfortable position.
Keep one hand on the upper part of your chest.
Keep the other hand under the ribcage.
Slowly breathe in through your nose.
Finally, breathe out through pursed lips.
Duration/Frequency: Do it for 5 minutes to 10 minutes, three to four times every day.

28/01/2023

Strength-training for long-distance runners

Many believe that to be a successful runner, all you have to do is sprint regularly. The truth is that to become a stronger and faster runner you need to strength-train too. Some studies have shown runners can reduce injuries with just 10 to 20 minutes of strength-training daily.

A majority of runners benefit from total body exercises that work the entire body as a unit rather than each muscle individually. For instance, a squat works the entire lower body along with the core, whereas a leg extension only emphasises the quads. From an injury standpoint, multi-joint exercises help athletes to strengthen weak stabilizers and maintain better form.

How often do I strength-train? Consider how long you’ve been working out — both on the road and in the gym. For those training for a year or less, one day a week is a good start. Those with some experience in the weight room can start off with two days a week. For marathoners, at least three strength workouts are recommended every week.

The best time to introduce strength-training into a routine is during off-season when demands of running are low. It’s often easiest to add strength-training to a day when you’re already putting in a hard running workout as it also allows you to dedicate rest days to proper recovery.

What exercises can I do?

Bodyweight Squats – Stand with your feet hip distance apart with your toes facing forward. Sit back, without allowing your knees to go beyond your toes and wait till you feel your glutes, quads and hamstrings engage. Then come up to standing position. Complete eight to 12 repetitions, adding weight when this becomes easy.

Why it works Squats hit a lot of running-specific muscles, don’t require any equipment, and can easily be added to your post-run routine.

Single-Leg Deadlifts Holding a barbell in front of your body, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage the hamstring and glute of the leg planted on the ground and stand again. Repeat eight to 12 times and switch to the other leg.

Why it works A lot of runners are hamstring dominant and don’t use their glutes. Doing glute-specific exercises like this can build the glute muscles so they can be used when running. Donkey kicks and the single-leg pelvic bridge are other good exercises.

Core Work – Crunches, planks, the bicycle, reverse crunch are all effective.

Why it works Core muscles are vital and don’t always get worked enough with just running. Don’t just focus on abs — back muscles are just as important but often ignored.

Single-Leg Squats Balancing on one foot and squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you. Once down to about a 90 degree angle in your knee, extend your leg back up to standing. If this is too challenging allow the toes of your hovering foot to lightly rest on the ground. Complete eight to 12 reps and switch legs.

Why it works Runners basically hop from foot to foot for kilometers so it is important to stabilize your pelvis as it in turn centers your entire body, gait and stride too.

At Healthifyme.com our experts can help you prepare for your long distance running challenges by recommending the best diet and exercise plan.

28/01/2023

Been working on myself for the last year, but the most amount of progress seen since February 22 to now. Still on my journey

Been working on myself for the last year, but the most amount of progress seen since February 22 to now. Still on my journey✨❤️ ...

27/01/2023

-90 pounds💪🏼 & a complete lifestyle change.

-90 pounds💪🏼 & a complete lifestyle change.

27/01/2023

Breathing Exercises for Stress, Lungs, and Training

n the pursuit of being happy and well off, we have somehow left ourselves in a vicious circle. So many issues, including stress, long hours at work, and lack of sleep have overpowered our sense of calm. We are all EXHAUSTED and WORKED UP.

Thankfully, there are a plethora of ways with which we can regain mindfulness. Here, we will talk about some of the best breathing exercises to help you cope with stress, anxiety, and many more concerns while increasing your lung capacity.

11 Healthy Breathing Exercises
Have you noticed how your breathing patterns when you are relaxed? Breathing exercises, when done right, can help your mind and body in many ways. Right from keeping your blood pressure in check to relieving stress, there is so much healing power in your breathing ins and outs.

So, are you ready to practice some age-old breathing techniques? Let us help you get rid of the side-effects of today’s quick-fix lifestyle with a list of the 11 best breathing exercises.

#1 Diaphragmatic Breathing Exercise

Diaphragmatic or belly breathing is a breathing technique that involves your diaphragm and helps you use it correctly. Make sure to practice it when you are in a rested position. In the beginning, you may feel exhausted. However, with practice, you would be able to control your breath easily and more naturally.

Steps to do diaphragmatic breathing:
Lie down or sit in a comfortable position.
Keep one hand on the upper part of your chest.
Keep the other hand under the ribcage.
Slowly breathe in through your nose.
Finally, breathe out through pursed lips.
Duration/Frequency: Do it for 5 minutes to 10 minutes, three to four times every day.

#2 Hands In & Out Breathing Exercise
Hands in and out breathing is an easy breathing technique that can help you increase your lung capacity. It also helps in dealing with many lifestyle diseases, such as diabetes, hypertension, back pain, digestive issues, and heart diseases.

Steps to do hands-in-and-out-breathing exercise:
Stand in a mountain pose or tadasana (a standing pose).
Draw both your palms together.
Inhale while spreading your arms to your sides horizontally.
Exhale while you bring your arms to your front while one palm touches the other.
Duration/Frequency: Practice hands-in-and-out-breathing asana ten times (rounds).

#3 Tiger Breathing Exercise
Tiger breathing exercise is a type of breathing exercise that resembles the way tigers breathe. It helps to strengthen your arm muscles, thighs, and knees, improving your digestive health, burning fat around your waist, hip, and thighs, and toning your spine, among others.

Steps to do Tiger Breathing Exercise:
Sit in Vajrasana (thunderbolt).
Separate both knees by a distance of one arm.
Bend forward and keep your palms facing the ground at a one-arm distance from the knees.
Make sure that your foot, knee, and palm are in a straight line.
Inhale while raising your head towards the ceiling.
Stay there, look at the ceiling.
Make sure to arch your spine (concave).
Exhale while arching your spine in the upward direction and lean your head downward (chin to the chest).
Duration/Frequency: Repeat 5 times

26/01/2023

Literally half the woman!

Literally half the woman😵‍💫

26/01/2023

Recipe: Sweet Potato Fries

sweet potato fries
"Sweetpotatos are high in nutrients and is an excellent source of beta carotene, an antioxidant that is very effective at raising vitamin A levels in the blood, especially in children.
This Baked Sweet Potato Fries recipe is delicious and are a better option than french fries. They're simple to make and have a sweet and salty flavour. Furthermore, they are more nutrient-dense and enjoyed by people of all ages."

INGREDIENTS

Parchment paper
2 Sweet Potatoes
1 tbsp Olive Oil
1/4 tsp Salt
1/4 tsp Pepper
INSTRUCTIONS

Cut your 2 sweet potatoes that are about 1/4-inch wide.
Soak these potatoes for at least 30 minutes in cold water. After that, rinse, drain, and dry.
Toss the sweet potatoes equally with olive oil in a dry basin or ziplock bag.
Finally, place the fries on a parchment-lined baking sheet and spread them out evenly.
Bake in a preheated oven at 180 C, turning once in between for 15 to 20 mins.
Be careful to remove the pan halfway through and turn the fries.
Remove the baking sheet from the oven, generously season the fries with 1/4 tspsalt, 1/4 tsp pepper and set aside for another 3-5 minutes.
ENJOY! Then immediately serve and enjoy!

25/01/2023

Recipe: Ginger detox water

Ginger detox water
"Ginger is more than just a flavouring agent. It's also a staple of traditional Indian and Chinese cuisines, and it's become popular as a sweet and savoury spice all around the world. Many people add ginger to their water or tea to provide flavour and nutrition.
Ginger water is also often used in folk treatments for bloating and stomach distress. Ginger contains vitamins, minerals, and antioxidants, as well as immune-boosting vitamin C. Lemons are an excellent addition to detox water.
This recipe of ginger detox water is easy to make. Hence, Stay hydrated while giving your immune system a modest boost with naturally calming, anti-inflammatory components."

INGREDIENTS

1 tbsp Grated Ginger
1 Lemon, sliced
1/3 cup Mint leaves
2 cup Water
Ice Cubes, optional
INSTRUCTIONS

Cut the lemons and ginger into slices.
In a pot, bring the 2 cups of water to a boil.
Remove from the heat and stir in the lemon, ginger and mint leaves
Set aside for 30 minutes to steep.
Strain and serve at room temperature, reheat (without boiling) , or add ice cubes

25/01/2023

Don’t chase the results, chase the lifestyle.

Don’t chase the results, chase the lifestyle. 🔥

24/01/2023

Yoga Poses for Pregnant Women

Staying active and healthy during pregnancy can do wonders for you and your baby. Unless your doctor tells you otherwise, indulging in different forms of exercise such as jogging, walking, and basic strength moves can prove beneficial for you.

Along with these exercises, doctors recommend yoga for pregnant women since it combines both stretching and strengthening, which can be beneficial. A study conducted in 2014 revealed that pregnant women who practised yoga felt stronger and had better overall health.

The Benefits of Yoga During Pregnancy
A key ingredient to having a healthy and happy pregnancy is doing prenatal yoga. Here are a few benefits of yoga during pregnancy:

It prepares your body for labor and delivery
It strengthens the important muscle groups to support the physical changes your body goes through
It helps promote the connection between you and your baby
It provides relief from some common pregnancy problems such as lower back pain, insomnia, shortness of breath, and nausea
Here are easy yoga poses that you can do to adapt to a healthier pregnancy:

Yoga for Pregnant Women in the First Trimester
During the first trimester, you will experience fatigue because of all the physical changes your body will go through. Practising some simple yoga poses can help provide relief from fatigue.

#1 Unicorn and rainbow pose
The cat-and-cow pose also helps strengthen and maintain the flexibility of your abdomen and lower back.

How to do:

Maintain a position with all your fours on the ground
Keep your hands at the width of your shoulder and knees at the width of your hips
Inhale and lift the breastbone and the tailbone towards the sky while slowly contracting your lower back
Exhale and bend your spine in the shape of a rainbow
Repeat it about 15 times
If needed, you can use a folded cloth or towel under your knees to cushion them.

Yoga for Pregnant Women in the Second Trimester
Nausea and fatigue levels usually drop down during your second trimester of pregnancy. This trimester is the time for you to increase your exercises and yoga to build the strength needed during the later stages of pregnancy and delivery.

24/01/2023

What NOT to do when trying to lose weight… if you actually want to lose weight for real and keep it off. I always talk about what to do, so here’s what NOT to do

What NOT to do when trying to lose weight… if you actually want to lose weight for real and keep it off. I always talk about what to do, so here’s what NOT to do 🤪 ...

23/01/2023

Yoga Poses for Those Sculpted Abs!

Summary: Yoga is a practice that is mental, spiritual, social, and physical. The breathing and posture exercises help in strengthening, flexibility and toning of muscles. There are various exercises to help the body with specific needs. Here are 8 asanas described to help you achieve well-defined abs.

An Introduction to Yoga – What is Yoga?
The word yoga derived from the Sanskrit word “yuj” which means to unify and bring about integration internally. Yoga is an all-rounded unification of the mind and body. You can use it as an exercise form to sculpt and tone your body’s muscles safely. Yoga is the spiritual path to moksha (ultimate liberation) and samadhi (highest meditative consciousness). It is better than other forms of exercise because of its restorative abilities.

Yoga exercises and postures are called asanas. It is important to learn the techniques of each asana under supervision to avoid injury. A well-balanced meal facilitates in reaping the benefits of yoga quicker and in a more permanent manner.

Simply put, yoga is a practice towards attainment of internal oneness to feel whole and complete. A practice as old as time in our country, yoga is of knowledge.

What is the Concept of Yoga Based on?

Yoga is a state of wholesomeness comprising a few philosophies together.

Goal-oriented discipline
Developing the ability to control the mind and body
Following a yogic school of philosophy
Developing practice for yoga
Following a particular yogic technique
What are abdominal muscles?
The abdominal muscles comprise a set of 4 muscles forming the core of the body. These form a protective wall of 3 layers and are important for movements of the torso between the rib cage and p***s. From outer to inner, these are the external oblique, internal oblique, and transverse abdominis, which extend themselves between the p***c bone and the backbone.

The re**us abdominis, on top, has white fibrous tissue running across horizontally in 3 or more parts, dividing the muscle into 10 packets. This is the muscle responsible for the appearance of abs superficially, while the transverse abdominis comprises the deeper side abs or cuts in a tapering down manner. A smaller muscle called the pyramidalis is found at the lowermost part above the p***c bone.

These muscles are strengthened by working on the criss-crossing of the muscle fibres. This is achieved by the movement of the external oblique downwards and forwards, the internal oblique upwards and forwards, while the transverse abdominal moves horizontally forward.

Functions of the Abdominal Muscles

Act as muscles of exhalation
Provide lumbar support
Help during childbirth, urination, defecation, emesis
Aids in coughing and singing
Important for posture
Bending of the spine
Knowing the finer details about these muscles help us realise which exercises can bring about a desired change in the physical appearance of these muscles.

Yoga asanas for toned and sculpted abs