Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. How to Get Over Your Ex

    October 13, 2018 by

    Of course breaking up is hard to do, but have you ever wondered why this is the case? Your former flame has probably become a huge part of your life and routine at this point, and you are going through a sudden, extreme life change. This is hard in itself, but let’s look a bit deeper at why this may be an especially tough time.

    First, you are likely constantly surrounded by reminders of your ex. Whether you are still living in the same house you shared or you still have to pass by your favorite restaurant every day, there are reminders everywhere. You can’t completely escape the past.

    You may also often run into things on social media that are either directly related to your ex or remind you of that person. This is a constant reminder of the failed relationship and how your life has changed in such a dramatic way.

    On top of that, science shows that there are real physical effects of heartbreak. For example, just seeing your ex in a picture who broke your heart is enough to stimulate areas of your brain that are associated with physical pain. Reports have also suggested that ?broken heart syndrome? is a real physical sensation that feels similar to a heart attack.

    However, there are things you can do to help move on from your ex.

    1. Rediscover your interests.

    What are some of your old hobbies? What did you push aside to make room for your significant other? Rediscovering these interests is an effective way to move on because it will let you reestablish your sense of self outside of the relationship.

    2. Eliminate triggers.

    Because having regular reminders of your ex can make things worse, it is important to avoid or eliminate them. Get rid of furniture, gifts, or pictures that remind you of your ex, and change up your routines.

    3. Cut ties.

    You might think you can still be friends with your partner to help with closure, but keeping in touch usually makes the heartache last longer. This is especially true is you are trying to find a new partner. You can’t be a good partner to someone else if you are still in contact with your ex.

    4. Unfollow them on social media.

    This will reduce the temptation to check up on your ex and see what they are doing. Maintaining this connection is unhealthy for your journey of moving on.

    5. Focus on the positive.

    Stop thinking about the things that you no longer have and start considering the things that you can now do. Change your internal dialogue from thinking about what you have lost in your breakup to the things you?ve gained. This may mean that you can start seeing your friends more often, make a career move that brings you to another city, or just enjoying life with less relationship stress.

    6. Enlist your friends.

    Shortly after a breakup, it is very important to have social support. Reach out to your close friends, parents, counselors, or anyone else who can remind you of your positive qualities and of why the relationship didn?t work out. This will also allow you to have a sounding board for your distress.

    7. Volunteer.

    You may want to throw a pity party for yourself when you are going through a breakup and mourning the loss of your relationship. Of course you are allowed to feel sad for a little while, it is best to get involved in something fulfilling like volunteer work to get your mind off of things and instead focus on helping other people. Research has shown that volunteering can help decrease and eliminate depression, increase life satisfaction, and improve your overall well-being.

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  2. Why You Should Complete Your Workout in the Morning

    October 12, 2018 by

    Many people exercise simply to lose or manage their weight, but there are other important benefits. Exercise helps reduce anxiety, supports your immune function, and improves your quality of sleep.

    A lot of people prefer to work out in the morning for a variety of reasons. However, if you are not one of them, you may be wondering how people can get up and get moving that early.

    One of the most common reasons people like to work out in the morning instead of in the afternoon or evening is because you can get your workout out of the way by doing that and you will have increased energy throughout the day.

    Working out in the morning is kind of like breakfast in that it boosts your metabolism at the beginning of the day. Because of this, you will burn more calories throughout the day, just by exercising in the morning. One study also found that morning workouts are often preferred by people who have trouble sleeping at night. People who work out in the afternoon tend to carry that energy into the evening and may have a hard time getting to sleep.

    Another reason to work out in the morning it that it will keep you consistent. If you set your alarm for the same time every day, you will stay on schedule with your exercise and your body will appreciate the routine. Also, if you don’t give yourself time during the day to come up with excuses or have other things get into your schedule, you won’t go a day without a workout. If you get up and get going as soon as your alarm goes off, you are more likely to workout without making an excuse.

    Working out in the morning is one habit that is common among successful people. In fact, Al Sharpton works out on a stationary bike every morning before going for a run. After doing the cardio exercises, he focuses on stretching and lifting weights. When he can’t get to his workout at home, he uses the gym at work during the day to get some of his fitness in.

    When Al Sharpton exercises in the morning, he doesn’t care about his appearance and typically just wears old clothes. Added to a diet makeover, this morning workout routine has allowed him to lose over 100 pounds.

    James Citrin, CEO of Spencer Stuart, also gets moving by 6:00 am. He uses this quiet time to reflect on his priorities for the day and mentally plan out how he wants his day to play out. Citrin actually asked various executives whom he admired about their morning routines when he was researching for an article he was writing. Among the 20 people he interviewed, the latest any of them slept on a regular basis was 6:00 am.

    The truth is, successful people create priorities they want to accomplish, or positive habits that they like to do during the day, and early mornings are the time when people often have the most control over their schedules.

    In a world of chaos, the day can easily slip away from you as other people’s priorities make their way into your life. Seizing your mornings is similar to the idea of paying yourself before you pay your bills. If you don’t pay your bills until the end of the month, you will only have whatever money is leftover to use. The same goes with energy during the day. If you wait until the end of the day to workout, you can only use the energy that you have left over.

    When it comes to working out, consistency is key. So as long as you do it as much as you can, you are benefitting your body. So try to get into the routine of getting up and working out right away so you can be sure to improve or maintain your physical health. It something in your life has to happen, it has to happen first. So take whatever priority that you have and move it to the beginning of your day so you can be sure that it gets accomplished.

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  3. What is the Best Sport for Longevity?

    October 6, 2018 by

    Many people exercise simply to lose or manage their weight, but there are other important benefits. Exercise helps reduce anxiety, supports your immune function, and improves your quality of sleep.

    In fact, there are specific exercises that can add more years to your life than others. One study found that people who play tennis, badminton, and other team sports live longer than those don’t, including those who play sports but not an individual level.

    Further, a research study done in Copenhagen indicated a clear correlation between social sports and life span. Additionally, the duration of play for the participants did not necessarily increase the longevity of the person.

    In other words, sports involving time during which people can talk during the activity, such as tennis, have a positive impact on longevity. However, researchers recommended in order to get the most out of this benefit, people may want to supplement their workouts with other social activities.

    Benefits of Social Interactions

    Research has shown that emotional and physical health are linked and there are serious health risks that are associated with social isolation. Research has found that people who are isolated and lonely have a significantly higher risk of having a heart attack and stroke.

    Another study found that social isolation is associated with an increased risk of mortality in those with a history of heart disease. Having a supportive group of friends or family can mitigate some factors that increase one’s risk.

    Research Suggests Full Body Workouts Can Offer Benefits

    The differences in physical demands of exercises can play a role in longevity. However, it is important to keep in mind that other factors may play a role in this research because people with more free time and more money are able to play tennis more easily than those who don’t.

    Another factor could be that racket sports such as tennis are full-body workouts, and your heart works harder when you use your entire body. Cycling and jogging, on the other hand, mainly use your lower body and core muscles.

    Racket sports also often require quick bursts of activity in between brief rest periods. Constantly starting and stopping like this is similar to interval training. Playing racquet sports for 3 hours per week can lower your risk of cardiovascular disease and decrease your blood pressure.

    One important thing to remember when you are doing aerobic activities is to keep your rest periods short. Your heart will work at an aerobic level during your time of rest, but without having to endure the sustained stress.

    The percentage of adults over 18 who get enough physical activity is only 21%, however, there are those people who surpass the guidelines on a regular basis. Typically, doing at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity is sufficient.

    However, you don’t want to do too much, either. Research has shown that extreme training for marathons or very long-distance bike races could have negative impacts on your heart health. In one study, people who exercised for more than 60 minutes every day had a decrease in their antioxidant levels and an increase in arterial stiffening.

    It is best to take part in brief, intense activities for longevity. In fact, one study that looked at runners found that those who did light to moderate running were less likely to die than people who did not run at all or those who ran at a fast pace for over 2.5 hours per week.

    Giving your body too much exercise can depress your immune system and increase inflammation, which can then increase your risk of changes to your heart health and disease. The intensity of your exercise also plays an important role in calculating how much exercise is enough for your body.

    High intensity interval training causes immediate changes in your body, such as reprogramming the strength in your muscles, stimulating your fast-twitch muscle fibers, and increasing the production of human growth hormone.

    Recent research shows that it is best to work out smarter, not harder. Doing short bursts of workouts like what you do in HIIT or during exercises like tennis, are safer and likely more effective than standard cardiovascular workouts for your overall fitness. These workouts help you work out efficiently and effectively in much less time.

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  4. The Effects of Ginger on Bad Breath

    October 5, 2018 by

    Many people love ginger for its ability to cleanse the palate and reduce feelings of nausea. The warming essence of ginger is used to enhance a variety of different types of cuisines from Asian to Indian foods because of its versatile and distinct flavor.

    Like many plants, ginger has been used for medicinal remedies, including bad breath. To sustain a ginger plant and get the benefits out of this spice, you can use a dehydrator and make ginger powder and then use it in smoothies, stir fries, or other food items. To get the most out of its flavor, it is best to add ginger to your meals both before and after you cook them so you can get a deep ginger flavor.

    Ginger can stimulate the flow of saliva, calm an upset stomach, reduce nausea and diarrhea, and help prevent gas in addition to helping reduce bad breath.

    Researchers have found that 6-gingerol and citric acid affect saliva by enhancing the gastrointestinal transport time, which speeds up the time for food to travel through your intestines. This same acid activates an enzyme in saliva that breaks down unpleasant odors. This means that ginger has an ability to freshen your breath and reduce bad aftertastes of foods.

    On the other hand, citric acid increases the amount of sodium in saliva, which means that ginger will make salty foods taste less salty. Components of food directly contribute to their characteristic tastes by contributing their own particular taste, smell, or degree of spice. However, they also indirectly influence one’s sense of taste through other unknown biochemical mechanisms.

    When it comes to ginger, researchers have found that 6-gingerol increases an enzyme called sulfhydryl oxidase 1 that is found in saliva 16 times over in just a few seconds. The discovery of this aspect of 6-gingerol could set a direction for the development of new products in the category of oral hygiene.

    Researchers have also found that ginger is able to relieve motion sickness. Motion sickness is caused by conflicting sensory signals in the brain, and there are many remedies available for this. Ginger is one of them and it is an all-natural way to help cure motion sickness and it provides other health benefits at the same time.

    Studies have shown that just 20 minutes after giving study subjects two capsules of either ginger, an anti-nausea medicine, or a placebo, and then making the subjects feel incredibly dizzy, taking ginger delayed the onset of motion sickness for approximately twice as long as the medication, and half of the participants who took ginger instead of the medicine or the placebo were able to remain in the dizzy experiment for the entire allowable 6 minutes.

    Ginger also has anti-inflammatory effects. Studies note the rhizome in ginger that decreases pain and inflammation. Another little-known use for ginger is to treat asthma, and unlike traditional asthma drugs, ginger will not increase the severity of the condition.

    Ginger is being taken seriously in the medical world as a treatment for ailments. Because of its efficacy and regulation of multiple targets, and because it is safe for people to use, 6-gingerol is known as a potential therapeutic agent for the prevention of various diseases.

    Aside from reducing inflammation and oxidation, 6-gingerol also has anticancer properties that impact several biological processes such as apoptosis, the regulation of cell cycles, and the formation of new blood vessels.

    Ginger can also help fight morning sickness during pregnancy or while suffering from the stomach flu, as well as for people undergoing chemotherapy, and those who are dealing with side effects of other medications.

    Studies have found that gingerol is an antioxidant, it can help reduce oxidative stress and fight free radicals, and it has the potential to improve genotoxicity. Ginger also has positive effects on cognitive function. Researchers looked at middle-aged women because they typically develop cognitive impairment in areas like attention, calculation, and short term recall, and oxidative stress is known to exacerbate this issue.

    Researchers concluded that ginger demonstrated an ability to enhance the attention and cognition in middle-aged women and improve the cognitive function and processing domains in people.

    Ginger is safe to eat, but high doses can lead to an upset stomach, diarrhea, fatigue, restlessness, or heartburn. It is best to take ginger with food to avoid side effects. Ginger can also interact with certain medications or lead to poor wound healing, sensitivity to the sun, erratic heartbeat, bleeding, and sedation.

    Taking ginger capsules with super-critical extraction is recommended because it results in pure ginger and will give you the most effect. You can also grate some ginger into your food or brew it in hot water in order to get the benefits from it.

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  5. The Physical Benefits of Happiness

    October 4, 2018 by

    Did you know that your emotional wellbeing has a big impact on your physical health? There are several reasons why this could be true. Happy people could be more likely to eat healthy, get regular physical activity, and do stress-relieving activities than unhappy people, all of which impact one’s overall health.

    Unhappy people may also be more likely to overeat junk food, lay around on the couch all day, or drink too much alcohol instead of getting outside and being active, which contributes to poor health, both mentally and physically.

    What?s interesting, though, is that research shows that being happy can have a direct impact on your health, and can even help increase longevity, after controlling for other lifestyle factors.

    This means that someone who?s usually happy could have better physical health than someone who is unhappy, even if both of them ate the same foods, exercised the same amount, and had comparable sleeping habits. But why is this true?

    First, happy people have higher immune systems than unhappy people. Being exposed to a common cold or flu does not mean you will definitely become sick, but your immune system has a big impact on this. Your emotional style, which refers to how often you experience positive emotions, impacts your risk of developing a cold. Studies have shown that one-third of people with a negative emotional style will come down with a cold for every 1/5 of people with a positive emotional style.

    Having emotional wellbeing can also help you live longer. Having positive affect in addition to life satisfaction, optimism and a sense of humor is associated with an increased longevity in healthy people, including a reduced rate of mortality from heart disease. Further, people suffering from diseases but have a positive psychological well-being have reduced mortality rates, which suggests that happiness can protect your physical health.

    Promoting worldwide happiness and well-being is not a new idea, as it has already been done in places such as Bhutan, where happiness is prioritized over financial development. According to the World Health Organization, Bhutan was the first country to make happiness a goal as a state policy.

    WHO has said that turning gross national happiness into a global policy could have major benefits on people’s physical health worldwide, and trends for doing this are increasing. Studies have shown that happiness influences human health for several reasons. First, happiness is linked to positive cardiovascular health. Positive emotions can also influence one’s immune system through endocrine and behavioral factors. Being happy can also alter your hormones, which can lower levels of cortisol in your body, while negative moods are associated with increased blood glucose levels, meaning it could change insulin levels.

    People do a lot of things to stay healthy, such as exercising and eating a healthy diet while trying to keep their stress levels down. It is important to remind people that being happy is another thing to work on to improve your physical and emotional well-being. People should learn to enjoy their jobs and be grateful for what they have.

    Children who have a positive outlook may even be able to enjoy better health in adulthood. Certain attributes, such as enthusiasm, optimism, and hopefulness are especially beneficial in the prevention or management of health conditions such as heart attacks, strokes, diabetes and depression.

    Experts believe that people’s go-to psychological state could be up to 50% genetic. The underlying determinant is personality traits that are caused by genetics, such as being sociable, stable, active, hardworking, and conscientious. However, while some people are naturally happier than others, it is still possible for everyone to become happier.

    You may be having a hard time in your life, but keep in mind that everyone has negative emotions at one point or another and it?s not always easy to flip them with very easily. However, you can make small changes that can make a big difference in your happiness, such as showing gratitude.

    Research has shown that keeping a gratitude diary and doing grateful reflection on a regular basis for three weeks leads to improvements in measures of depression, decreases stress, and increases happiness.

    Simple things like writing thank you letters and smiling to strangers can help you live a more gracious life. Also, keeping a mindfulness diary and doing mindfulness meditation can help you live in the moment and increase your overall happiness as well.

    It is also important to have a sense of purpose to be happy. Find activities that give you a sense of purpose and give meaning to your life. This may be your job or your family, or it could be a special hobby or skill.

    Ultimately, making positive changes to improve your mental health and appreciating the small pleasures in life will improve your physical health.

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  6. Foods to Speed Up Muscle Recovery

    October 3, 2018 by

    Having sore muscles can be really discouraging for people who are trying to get into a new exercise routine. Having delayed onset muscle soreness is very common for people who have recently increased the intensity of their exercise, but you can also experience this muscle soreness if you are used to exercising on a regular basis.

    Knowing the foods that can help heal your sore muscles may help you stay motivated to stick with your exercise routine. You can eat specific foods that are known to help muscles recover and grow. Here, we will go over 12 of the most effective foods to heal muscle soreness.

    Causes of Sore Muscles After Exercise

    If you are used to exercising, you probably already know that working out leads to microtears in your muscles that can make you feel sore. While these small tears are uncomfortable a day after your workout, they do lead to a gain in strength and muscle mass when your muscles rebuild themselves.

    Some forms of exercise that commonly lead to soreness are running, squats, pushups, and weight lifting. After doing these exercises, you may experience soreness when doing everyday activities like taking a shower or putting on your shoes.
    The good news is, you can treat muscle soreness at home and it is nothing to be concerned about. Here are 12 foods to help ease your discomfort.

    12 Foods to Relieve Muscle Soreness

    1. Cacao

    Cacao has a lot of antioxidants and magnesium, which both help reduce stress and inflammation in the body. The antioxidants in cacao, called flavonoids, help boost your body?s production of nitrous oxide, which helps your blood vessels relax and your circulation to increase to your muscles.

    2. Coffee

    The caffeine in coffee can reduce soreness after physical activity. Studies have shown that caffeine can work with pain relievers in a synergistic way to boost both of their effectiveness.

    3. Eggs

    Eggs contain a lot of protein, which helps rebuild muscles. While you may be tempted to get a boost of protein after working out from a protein powder or a bar, getting your protein from natural, whole food sources are more beneficial for recovery. Your body is able to process these natural proteins better than artificially made proteins, which will help you in your muscle recovery.

    4. Ginger and Cinnamon

    Both ginger and cinnamon are very effective in decreasing inflammation in the body. If you feel sore, add some ginger or cinnamon to your meals or your morning coffee to help your body regain its strength.

    5. Green Tea

    Green tea is full of anti-inflammatory antioxidants that make it a perfect thing to drink after working out if you want to recover your cells and reduce oxidative stress. Green tea helps reduce muscle damage, which can in turn decrease your level of soreness.

    6. Manuka Honey

    Manuka honey is a well-known anti-inflammatory agent. This type of honey is thicker than normal honey and it has a very distinctive, floral flavor. This type of honey reduces inflammation in the muscles and is rich in carbs, which the body needs to replenish glycogen that has been lost during exercise and deliver protein to your sore muscles.

    7. Nuts and Seeds

    Nuts and seeds are a healthy source of omega-3 fatty acids, which are great for fighting inflammation. Nuts and seeds also give your body the protein it needs to go through muscle synthesis and repair the microtears that have occurred during exercise.

    Nuts and seeds can also help replenish glycogen stores after a workout. This helps restore levels of glucose in your blood. The most effective method for doing this is eating a 4-to-1 carb-to-protein snack, which will give your body the fuel it needs to return glycogen to your muscles.

    8. Wild Salmon

    Wild salmon is a rich source of anti-inflammatory omega-3 fats, antioxidants, and healthy protein. Some studies show that consuming omega-3s in particular can help prevent muscle soreness.

    Salmon is also rich in lean protein, which is a key component for muscle recovery and building. It is best to eat your protein soon after your workout in order for it to benefit you the most.

    9. Spinach

    Spinach is an antioxidant powerhouse that fights free radical damage. Spinach can protect you from illnesses such as cancer and heart disease, but can also help you recover after a tough workout because of its nitrate content. Spinach also has magnesium, which is great for muscle and nerve function.

    10. Sweet Potatoes

    Sweet potatoes are a starchy, carb-rich vegetable, so eating them after intense exercise is an effective way to replenish lost glycogen. Sweet potatoes also have a low glycemic index so they release sugars into the blood slowly and help you maintain energy. The beta carotene and vitamin C are antioxidants that further reduce oxidative stress.

    11. Tart Cherries

    Tart cherries can improve recovery and reduce pain and inflammation. Tart cherries can also help relieve pain from arthritis. The same antioxidants that help relieve this pain are also believed to reduce one’s risk of heart disease and diabetes.

    12. Turmeric

    Turmeric contains a powerful antioxidant called curcumin, which can reduce pain that is related to muscle soreness. It can also lower your risk of injury when exercising and improve muscle recovery.

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  7. Most Effective Cardio Exercises for Women

    October 2, 2018 by

    When you think of cardio, you probably think about running or doing the elliptical machine. However, there is more to doing cardio than just doing steady-state endurance workouts like these.

    The best type of cardio is compound exercises, which employ many different joints and involve more than one muscle group. These exercises improve coordination and elevate the heart rate quickly and they allow you to get a complete workout in less time and they are more similar to real movements.

    It is best to do cardio workouts two to three times a week, and if cardio is new to you, you will feel the changes quickly. After 3-4 weeks, your body will start to adjust to the training and you will be able to see some results.

    Instead of doing your typical jog, you can do a circuit of cardio exercises of your choice. It is best to rest for 30 seconds between each circuit and you will continue to feel your heart racing during this time.

    Here are some effective ideas for getting your heart rate up.


    Cross your right leg behind your left leg and bend your left knee at a 90 degree angle. Extend your left arm out to the side and swing your right arm across your left leg. Take a small, quick hop to the other side, switching the position of your legs and arms to complete one rep. Do 6-8 sets of 8 reps of this exercise to work out your hip abductor muscles and glutes. This move helps you do single-leg explosive movements, and if you are able to do a larger jump when you alternate your legs, you can make it even more of a challenge for your body.


    Start by standing up and in one swift motion, sit down onto the floor and lean back, as to roll, and push your hips and heels up towards the ceiling. Roll forward again and return your feet to the ground and stand up to complete one rep. Do 4-5 sets of 10 reps of this move to work on coordination, mobility, and strengthening your core.


    Start in a squat position with your feet shoulder-width apart. Drop your hips down and put your palms on the floor, then jump back and bend your knees and lower your body down to the floor. Then, jump forward back into your original squat position. To make this even more difficult, when you just back up, rotate 180 degrees. Repeat this on the other side to complete one rep and do 6-8 sets of 8 reps. This is a great complete body workout that targets your shoulders, chest, quads, gluteus maximus, and hamstrings. If you add in the change in direction, it will help enhance your coordination and spatial awareness.

    Lateral Shuffle Taps

    Standing with your feet wider than hip distance apart, shuffle your feet a couple paces to one side and bend over to touch the ground. Shuffle back to the other side and touch the ground with your other hand to complete one rep. Continue doing this for 10 sets of 4-5 reps. This speed drill challenges your reaction time and works your lower body.

    Bench Runners

    Stand in front of a box and put your left foot firmly on top of the box and your right foot on the floor. Quickly tap the box with your left foot before immediately switching feet and tapping the box with your right. Do this 10 times to complete a set and do 4-5 sets to improve your agility and strengthen your legs.

    Jump Rope

    Do a traditional jump rope movement by keeping your elbows in and maintaining a straight spine. You can also try doing this on different planes by jumping side to side and forward and backward.

    Do 6-8 sets of jump roping for 20 seconds each to improve the elasticity and resilience in the muscles in your lower body. Jumping rope also quickly raises your heart rate and when you work on different planes, you will work on your cognitive motor skills as well.

    Banded Vertical Jacks

    Put a mini band around your legs above your ankles. Jump and slice your legs up and back, while moving your arms in the opposite direction of your legs. Keep as much resistance in the band as you can while maintaining your speed. Do 4-5 sets of 10 reps to work your hamstrings and your gluteus muscles.

    If you can’t get to the gym or you dislike the monotony of running, try these cardio workouts to get your heart rate up and stay fit.

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  8. Exercises to Improve Your Posture

    October 1, 2018 by

    While it may feel physically easy to sit at a desk all day, it is actually really hard on your body. Even if you work out on a regular basis, sitting at a desk all day will cause you to develop poor posture habits. Add to that the attention you give to your smartphone during the day, and you will realize that your upper body is not in the healthiest of positions either.

    Looking down all day can lead to neck pain, problems with your posture, and muscular imbalances, which can all lead to injuries. Having tight muscles is a quick way to become injured when you’re working out because you don’t have the range of motion that you need to perform loaded movements safely and effectively.

    If you try to life weights with tight muscles, other muscles may work harder to compensate for the weaker ones, which would make you build muscle in places that you do not intend to do so. Taking the time to improve your posture at the gym and during the day can impact how you feel, help you avoid injuries, and help you reach your fitness goals.

    To alleviate tight muscles caused by sitting all day at your desk, you have to move more. Take frequent breaks from your desk and stand up to walk around. Sitting puts constant tension on your tissues and standing up helps hit the reset button to help reduce the negative impacts of sitting.

    Then, take time to stretch out some common tight areas by nodding your head and stretching your neck on both sides. Do some shoulder rolls in both directions to loosen up that area.

    You also want to stretch out your wrists. You can do this by lacing your fingers together and facing your palms outward. Raise your arms to make a cross with your body while pushing your palms out.

    For your upper back, put both of your hands on your desk while you’re seated and straighten your arms while rounding your back. Press your hands gently onto your desk and try to widen your shoulder blades as you breathe in. The more you do exercises like this, the more relaxed your muscles will be.

    Doing regular static stretches every day will help loosen your muscles, so consider adding these some of these movements to your daily routine.

    Reverse Tabletop

    Sit up in a chair with your back straight as you normally would and place your palms directly behind you with your fingers aimed toward your body. Breathe in while gently pushing your hands and feet to the ground to lift yourself up from the chair and extend your hips upwards. Let your breath out and pull your shoulder blades together to open your chest and look up toward the ceiling. Hold this for 15 to 30 seconds and repeat the position until you have stretched for an entire minute.


    Get down on all fours and flatten your back like a tabletop while keeping your toes tucked underneath you. Breathe in, relaxing your stomach so it expands toward the ground, and gently arch your back inward. Release your breath as you round your spine, bringing your chin close to your chest, and releasing your toes. Do this 6 to 10 times.

    Bird Dog

    Remaining down on all fours, tuck your left toes underneath your foot and lift your left leg out behind you, lifting it off the floor to hip height. Engage your core and slowly reach your right arm up to shoulder height with your palm facing inward and your thumb pointing up to the ceiling. Hold this position for 7 to 8 seconds before returning to your starting position and repeating the stretch on the opposite side. Repeat this 6 to 10 times on each side.

    Fixing Your Posture at the Gym

    To avoid getting injured, it is imperative to do a proper warm up before working out. You only need about five minutes to warm up, and if you skip this step, you may be forced later on to take a lot more time off if and when you get injured.

    You can warm up by hanging from a bar to stretch your muscles, doing some deep breathing exercises, and stretching out on all fours. Make sure to focus on your spine and shoulders while you are warming up so you can also focus on them while you’re working out.

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  9. Get the Body Like Crazy Rich Asians

    September 9, 2018 by

    Crazy Rich Asians is the new movie sensation directed by John M. Chu. THe movie was adapted from author Kevin Kwan?s best-selling book of the same name. The movie depicts Chinese-American Rachel Chu traveling with her boyfriend to Singapore to meet his family, where she discovers their extreme wealth.

    This movie is gaining attention due to its completely Asian cast. Hollywood tends to whitewash its casts by casting mostly white people in movies and a few African Americans. This movie celebrates Singapore and the culture and traditions of something other than American. The diversity in this film has people hoping that Asian-American actors will be bringing home more awards for roles they have played in this upcoming award season.

    Among other hot topics this movie is bringing up in conversation, one focuses around the chiseled body of Singaporean actor Pierre Png, which is fully seen in the beginning of this popular movie. The first scene including the 44-year-old actor shows him getting out of the shower. His near-naked body has garnered a lot of attention.

    Png admits that he wishes he had more time to train for the role, but with the little time he had, he was able to get fit. In addition to taking on a very strict diet and training with a personal trainer, Png admits he is naturally a bit scrawny. This means he had to gain a lot of muscle in a short period of time, only three weeks. He cut salt out of his diet as well as oil and he ate as much protein as possible- through food and supplements. He would carry heavy weights around with him during the day and he had his trainer help him work on the right muscles to attain such a sculpted body.

    Png says that the preparation for this scene was tough, but it was also manageable. He made sure to work out on alternate days and get sufficient rest in between his workouts. He also took his free time between shoots to exercise as much as he could. Even if he didn’t have the time or the space to workout, he would find somewhere and do some pushups until he ran out of energy or time.

    Png has an exercise room in his house that has a chin-up bar and gymnastic rings. He enjoys exercising as home during his free time.

    So, how do you get the body that Png did in just three weeks? You don’t have to do anything as extreme as he did, but you can easily cut out salt and oil and increase your physical activity. Additionally, it is important to focus on drinking only water and staying hydrated throughout the day. Try to get your protein from real, whole foods, but you can also do as Png did and seek out high-quality protein supplements.

    With these changes to your lifestyle, you are almost guaranteed to see a positive change in your body. Keep at it for more than three weeks and this lifestyle will become more of a habit than a chore. With time, you too could feel bold enough to stand in front of American in nothing but your underwear.

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  10. The Health Benefits of Gratitude

    September 8, 2018 by

    Gratitude is one thing that everyone has access to, yet very few people take advantage of it. Living a life of gratitude doesn’t cost time or money, but it comes with huge health benefits. By knowing the benefits of being grateful, you may be more likely to incorporate gratitude into your life so you can improve your health and wellness. In this article, you will learn more details about the benefits gratitude can provide.

    It Improves Your Physical Health

    Studies have shown that grateful people have fewer aches and pains in general and they report feeling more healthy than other people. Additionally, people who practice gratitude are more likely to be concerned with their physical health and take care of their bodies than those who don’t. They eat healthier foods, exercise more frequently, and have a higher likelihood of going to the doctor when needed, which likely contributes to their longevity.

    It Improves Mental Health

    Living a life of gratitude can help reduce a wide variety of toxic emotions, including anger, resentment, anxiety, envy, and regret. It also helps increase overall happiness and reduces symptoms of depression. Further, grateful people have more empathy for others, even when people are not being kind. Studies have shown that people who rank relatively high on gratitude scales are less likely to retaliate if somebody is negative toward them, even if they are receiving direct negative feedback. Grateful people tend to experience more sensitivity for other people and a lower desire to be revengeful.

    The ability to be grateful for everyday things can also increase your willpower, patience, and impulse control, which will all allow you to make more sensible decisions, even those regarding your health and finances.

    Additionally, gratitude is associated with more generosity. In fact, gratitude is a form of generosity because it requires you to offer something to someone else, even if it is simply a verbal “thank you”. Generosity is linked to happiness, meaning your brain is wired to increase your happiness when you perform acts of generosity, even if you will not get rewarded for it.

    There’s even scientific support for the fact that gratitude can act as an antidepressant. Gratitude triggers the release of chemicals in the brain that have antidepressant and mood-regulating properties, such as serotonin, dopamine, norepinephrine and oxytocin. It also blocks the impacts of cortisol, which is a stress chemical.

    It Benefits Your Relationships

    Having gratitude helps you build more relationships. Not only is saying ?thank you? good manners, but studies have shown that showing thanks can help you make new friends. In fact, thanking a new acquaintance for something makes the person more likely to want to have an ongoing relationship with you. This means that anything from thanking a stranger for holding a door for you to sending a thank you note to a co-worker for helping you with a project can lead to stronger relationships.

    Gratitude Improves Self-Esteem

    Studies have shown that gratitude increases athlete?s self-esteem, which in turn increases their athletic performance. Researchers have also found that gratitude reduces one’s tendency to compare themselves to those around them. This means that instead of becoming resentful toward others who are more successful or accomplished, people who are grateful can appreciate the great things that other people have done.

    Gratitude Improves Mental Strength

    Not only does gratitude reduce stress, but it can also help you overcome trauma. One study found that war veterans living a life with more gratitude had lower rates of PTSD. Additionally, gratitude was a major contributing factor to people’s resilience after the terrorist attacks on 9/11. Being able to recognize everything in your life that you can be thankful for, even when you are going through tough times, fosters resilience.

    To improve your gratitude and reap the health benefits from it, start a gratitude journal or start writing thank you notes to people who have made a positive impact on your life. You can also work on letting go of negativity and only focusing on the positive things going on in your life. While this may take some time and practice, it will help you become healthier in the long run and will allow you to live a happy and stress-free life.

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