#SimplifiedSaturdays : So finally you’ve designed your favorite workout split, deciding on the exercises for different muscle groups and arranging them within your week as per your goals and convenience. Awesome! But in what order you perform these exercises also matters. SQUATS expert Aditya Mahajan explains the importance of exercise order.
Yes, exercise order matters, but not the way most people think. We’ve all heard the saying multi-joint should be performed before single-joint exercises or bigger muscle groups (like chest, back) should be trained before smaller muscle groups (like biceps, triceps). To an extent this is true, but not how we believe it does.
Recently, some studies suggested that when multiple exercises are performed in a single workout session, the exercise performed first has the greatest adaptations and the performance decline after due to the fatigue. This means that the exercise you will do first will experience the major development. Thus, exercise order should depend on your goal.
If your aim is to gain strength, multi-joint exercises should be performed first as you can lift more weight in these exercises and therefore, leads to greater overall adaptations.
Similarly, if you lack in any particular body part, like biceps, you should train them first when training multiple muscle groups.
Comfrey is a magical healer.
Yeah, technically it's a weed (which is why my hubby hates it); but, I always keep some in the garden because it's so freakin therapeutic.
'Knitbone' is its common name as it literally has the ability to knit bones together😮. It's pretty amazing stuff, the way it talks to cells in your bones & muscles stimulating them to rejuvenate and heal.
Studies have shown that applying it directly on a fracture, muscle tear or bone bruise can decrease healing time. How good is that?!
Comfrey Cream is readily available at most health stores and pharmacies. But if you want to get #backtobasics you can make it yourself (like I do).
Simply cut 2-3 good-sized leaves from your plant and boil them in a saucepan full of water with the lid on. Let it simmer for a few hours, so the water turns a dirty colour (that's the good stuff!!). Then, let it cool and directly apply the liquid to the area for 20 minutes, 2-3 times a day. Soaking a cloth, washer or tea towel in the liquid can help with wrapping the affected area.
N.B. Internal use of Comfrey is controversial and I do not recommend it.
Happy healing ❤
Healthy living is more than healthy food choices. It’s about having a mind that S M I L E S ✨
Making sure life is filled with going to your favourite places, living out your passions & having a happy uplifting environment around you work, life & play.
My best advice ~ Nature is always a good idea as without realising it, whether you are a lover of the beach or country life or not our bodies automatically release endorphins, the happy hormone when you submerge yourself in nature or walk barefoot along the beach.
You can eat all the healthy food you want, go to the gym but if you are locked up at a desk all day or not finding a balance for life & living ~ making memories with your family then we all run the risk of common everyday mental health challenges of feeling flat & low, no drive those everyday common feelings. What can you do to make change?
#healthtip break it up with exercise outdoor days, sing in the car, explore new things on weekends, go camping ... for some that’s getting out of a comfort zone, take the kids to the playground or the beach if you live close by, break up the daily grind of incorporating time for your favourite things & making memories, get the kids involved with dinner time picking out the ingredients from a veggie garden they helped build x Simply live the best life you can possibly live everyday by doing what inspires YOU 💕 Sometimes it’s easier to make excuses why not #thechallenge start saying yes to making fun changes within your day and see what happens. #Nourish#Shine#Glow#live#love#laugh#thegreatoutdoors#bethechange#mentalhealth#smile#mindbodysoul#beach#country#lifestyle#healthy#body#explore#activeliving#blog#health#happiness#nature#passion#fitness#coastal#surf#exercise#inspire
We all want to live healthier lives, but we must remember that it all starts with a healthy relationship with your body. Just like a relationship, you gotta treat your body right, communicate with it, & nourish it daily with love & proper care-giving it exactly what it needs to grow, be the best, & last.
As a woman, I know that the older I get my bone loss will begin to increase dramatically. So, incorporating foods enriched to help improve my bone health and practicing good eating habits daily is important.
Blueberries, the #1 antioxidant, are one of my fave snacks/fruits! Not only because they are packed with key vitamins and nutrients needed for my body, but because I know that what I put in my body is key to me living a healthy-happy life from the inside out. .
Stay Healthy Everyone!💪🏾💫
Make sure that you're stretching! It helps with your flexibility, keeps you from getting sore muscles and enables your muscles to work most effectively. I think stretching gets placed on the back burner but it's very important! 👌🏽 #healthtip
#Healthtip : Stay hydrated during Ramadan by making sure you drink at least 10 cups of water between Iftar and Sohour. Oh and don't forget, drinking cold water will not replenish your thirst but instead lead to indigestion!
Honey fact of the day. Did you know that honey can boost up your metabolism making you burn fat much faster. Even better, a spoon of honey only has 64 calories and it has no fat, sodium or cholesterol. #honeyfacts 🐝
Our amazing @_chelseakuzel getting in her pre Memorial Day weekend workout on
E Fit! 🇺🇸 E-fit a high tech invention that allows you to get a 2 hour workout in under 20 minutes⚡️4U Fitness was voted best gym and most innovative business in the entire Tampa Bay area 🏆 Featured on the show “The Doctors” and “Generation Iron”🍿 Working with NASA to combat muscle atrophy for astronauts👽Join the fitness revolution !!
Seriously best solution ever!! 🙌🏽🙌🏽🙌🏽😜😜😜😂😂😂 Ok honestly, you don’t have to go to extreme measures to lose weight or to fit comfortably & confidently in your clothes. It’s about small daily changes. 🔗 drink more water
🔗 eat more veggies
🔗 take the stairs instead of elevator 🔗 go for a 10-15 min walk during lunch
🔗 bring your lunch instead of eating out
🔗 eat more protein
🔗 eat complex carbs vs simple carbs 🔗 cut back soda/juice/sugary drinks 🔗 drip coffee vs fancy sugar filled macchiato
Those are just a few small things to do daily! But if you find yourself starting and stopping when it comes to health & fitness then that means you need help and can’t do it alone. It’s ok to admit that. I am a fitness & nutrition specialist and I hire help. 🙌🏽🙌🏽🙌🏽 If you have a camp gladiator near you, we’ve got a killer deal to focus on nutrition and fitness together. You get the best tools ever and in just 4 weeks you see progress. Let’s chat!
Take a few minutes this afternoon to practice mindfulness. This is just one example of mindfulness and something you can practice where ever you are. This exercise is designed to connect us with beauty from the natural world that is all around us whether we're sitting in a coffee shop working or walking down the street on the way to a meeting.⠀⠀
Take a look around and find a natural object within your immediate surrounding. It could be a flower or rock maybe even a potted plant. Now begin to notice this object. Just observe it allowing everything else around you to slip away. Notice its color and texture. Observe its design and see if it carries a scent. Look as if you are seeing it for the very first time. ⠀⠀
Allow yourself to be transported by its presence. Connect with its energy and its place in the natural world. Before you know it you will become absorbed in the observation of this object than the task you we're previously centered on. By taking moments like this in our day we cultivate a deeper awareness of our environment and the world around us. In practicing mindfulness regularly we reduce feelings of stress, anxiety and depression and bring balance to our mind, body and spirit. ⠀⠀
Mindfulness is a necessary tool to unlocking our own wellness. How do you practice mindfulness? Let us know in the comments below!
'Kandinex' by @vitasciences contains synergistic blend of powerful ingredients indicated in studies to assist the body in lowering levels of yeast and candida and promote ellimination of associated toxins.
PREGNANCY + HEMORRHOIDS
Unfortunately, hemorrhoids during pregnancy are quite common, especially in the third trimester. Your body undergoes a lot of changes when you’re expecting, and swelling veins in the derriere happens to be one of them.
Some people are predisposed to them, but for most women, hemorrhoids are more common during pregnancy. One reason is that moms-to-be frequently find themselves dealing with constipation. “The straining causes blood vessels to become swollen,” says Candice Wood, MD, an assistant clinical professor at the University of Arizona
The following may help relieve hemorrhoids:
1.Place baking soda (wet or dry) on the area to reduce itching.
2.Take a warm bath with baking soda in the water.
3.Use witch hazel to reduce swelling or bleeding.
4.Avoid sitting for long periods.
5.Use Tucks Medicated Pads.