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5 Ways to Achieve Body-Mind-Spirit Balance at Home Easily

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5 Ways To Achieve Body-Mind-Spirit Balance At Home Easily
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The body and mind are finely-tuned constructs that need an appropriate balance to function healthily. An imbalance in these two can create a variety of symptoms, such as anxiety, depression, chronic fatigue, and insomnia. There are many ways to achieve this balance; the following are some of them.

1. Try Yoga

The benefits of yoga are well documented. It can help to calm the mind and release stress through deep breathing exercises and relaxation techniques. This form of exercise is also great for increasing overall health, reducing anxiety levels, and improving moods.

Yoga consists of various poses that can help with flexibility while toning the body’s muscles. There are several styles of yoga, including the following:

  • Hatha Yoga
  • Hot Yoga
  • Vinyasa Yoga
  • Ashtanga Yoga

There are also different types of yoga for specific goals such as reducing chronic pain, weight management, and stress reduction. To gain full health benefits from yoga, it is important to find a class that contains all the practice elements.

2. Start a Workout Program

There are many other types of workout programs except for Yoga. You can start slow and gradually build up by participating in various forms of exercise, such as walking, jogging, or running. Many people find exercise intimidating. However, anyone can start this incredible journey with the right support and encouragement.

Sports such as basketball, swimming, tennis, and dancing are good choices to begin with, since they are fun and are often accessible to most people around the globe. There are many ways to make exercise more enjoyable, such as listening to music or a favorite radio program.

3. Learn To Meditate

Meditation is a form of relaxation that improves mental health and increases focus. It can be done in many ways. The two most common types of meditation are guided and unguided meditation.

Guided meditation is best for beginners and is usually practiced with the help of a teacher. This helps the mind to concentrate on one thought. Unguided meditation is most suited to those who are more experienced in meditation. A good way to start is to close your eyes and focus on the sounds around you or use a mantra.

4. Get Enough Sleep

Sleep is important since it allows the mind and body to restore energy. Lack of sleep can cause irritability, fatigue, anxiety, and depression. Studies have revealed that sleep deprivation can also lead to many health conditions, such as high blood pressure, heart diseases, kidney diseases, stroke, diabetes, obesity, and depression. Lack of enough sleep can also increase the chances of getting injuries.

Please note that getting enough sleep does not always mean going to bed early. However, it could mean waking up a little earlier than usual to ensure you get a good night’s rest. Many helpful phone apps can help you figure out the ideal time to go to bed and wake up.

5. Use Quantum Energy and Frequencies Capsules

Quantum energy is the energy responsible for neutralizing all negative energies within our bodies while supporting all the body’s self-healing mechanisms. This energy is important in maintaining good health and combating pain, stress, and fatigue. To ensure you have sufficient positive energy throughout the day, we recommend using a quantum energy and frequencies capsule.

Look Out for Warning Signs and Symptoms

By learning to identify warning signs and symptoms, you can deal with most health issues in the best possible way before they escalate. Here are some signs and symptoms and what they could be signifying.

Regular Headaches

Regular headaches can be caused by dehydration, lack of sleep, stress, anxiety, and many other factors. To prevent these headaches, it is important to drink plenty of water and seek a diagnosis from a qualified doctor.

Having Trouble Sleeping

This could indicate that you are over-stressed or anxious. To address this, you can try various stress reduction techniques such as yoga, meditation, or regular exercise.

Trouble Concentrating

This could indicate that you are overworked or have a problem with brain chemistry that needs to be addressed.

Final Thoughts

The mind and body connection is crucial to your overall health and performance. When you have a healthy mind and body, you will be happier, more grateful, and ready for life’s challenges. Therefore, keeping your mind active is essential for optimal health. Some of these techniques and practices can help you improve your health and body-mind balance, but you should try those that make the most sense to you, lifestyle-wise. As they say in Yoga, don’t force anything; just let it come to you. 

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Mahesh is leading digital marketing initiatives at RecentlyHeard, a NewsFeed platform that covers news from all sectors. He develops, manages, and executes digital strategies to increase online visibility, better reach target audiences, and create engaging experience across channels. With 7+ years of experience, He is skilled in search engine optimization, content marketing, social media marketing, and advertising, and analytics.



8 Premium workout equipment that you can add to your home gym

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Home Gym
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So, you plan to take a huge step in your fitness journey and invest in a home gym. A home gym can be an excellent level-up for your body, but only if you pick the right equipment. To help you, here’s a list of home workout equipment that you must start researching about.

1. Indoor cycle bikes

Cycling is great for cardiovascular health. It strengthens the heart and lung muscles. Plus, cycling every day improves memory, lowers blood pressure levels, helps you have a sound sleep, improves blood sugar levels, and strengthens the immunity system by boosting blood flow and oxygen throughout the body. It also helps you to lose extra calories and provides strength to bones.

These bikes are great if you want to train your lower body muscles. Further, you get all the advantages of outdoor cycling without facing any disadvantages.

2. Treadmill

A treadmill is great equipment for starting your fitness journey. Whether you are a newbie or experienced, you can begin at any level.

Besides this, if you own one at home, you don’t have to pay for a costly gym membership, and you can burn a lot of calories at home. Plus, walking is a great way to de-stress from a hectic life.

Don’t forget to use the incline mode to make the walking harder and shape up your body. If you feel bored walking alone, feel free to watch some of your favorite web series or listen to songs.

3. Resistance bands  

Resistance bands are the most cost-effective workout equipment that can provide your body with multiple health benefits. It comes in various resistance like light, medium, and heavy.

Further, you don’t need lots of space to store them, and you can also combine these bands with other equipment for a perfect and effective workout session.

4. Rower

If you still haven’t included this in your home gym, you are missing a lot of benefits you can get from this. It targets your quadriceps, calves, glutes, pecs, arms, abdominal muscles, and obliques. This means you get a full-body workout with this one machine.

Exercising on a rower also decreases the cholesterol level and provides strength to the back muscles. As this falls under low-impact exercise, people with early osteoarthritis can also perform this.

Further, rowing increases the release of endorphins, also known as feel-good hormones. As a result, it reduces mental stress and takes care of your psychological health.

6. Kettlebell

A kettlebell usually is made of cast iron or steel, and it helps boost power endurance in your body and improves the gripping power. In addition, they are so small that you can store them anywhere.

You just need 20 minutes per day with the kettlebell. Then, slowly, you will see the results. Working out with a kettlebell increases your heart rate, which is excellent for cardiovascular health.

They are also well known for keeping your body stable and perfecting your body posture.

7. Adjustable weight bench

This bench is the foundation of home gym equipment. You can perform various exercises on the bench because of the adjustable feature. Some also come with built-in wheels, making it easier to roll them in the desired location.

If you have a small room, this feature comes in handy. They are not extremely expensive so you can buy them any time.

8. Punching bag

You have probably seen a boxer using this for their training and wondering why you should include this in your home gym. Well, you’ll be surprised to know that this can literally level up your workout game, whether or not you’re planning your career in boxing.

A punching bag can help improve your core stability and stamina and boosts your fitness level. These bags are also effective for enhancing upper body strength.

Over to you…

Now that you know all the essentials, it’s time for you to step out and research a few of the equipment on the list. If you’re a beginner, start with purchasing a treadmill, and you can keep adding the others in the process.  

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Objectives For People Who Work Out

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Workout Routine
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The first step in becoming healthy is to understand that you need to be patient. Without patience, you will not see results and will begin to blame your family and friends for not seeing any results. As a result, you will become a bear to be around. The next step is learning to enjoy social events, such as social gatherings with your friends and family and eating ice cream with the kids. These healthy habits will improve your overall health and prolong your life.

Creating A Winning Streak

One of the ways to keep yourself motivated is to make a goal. This goal can be as simple as doing 50 pushups or squats. You can set a calendar and cross it off when completing it. Small wins like these can have an addictive effect and make it easier to stick with your plan. In addition, you can check for a gym near your home. 

Creating A Regular Workout Schedule

Creating a routine is key to staying motivated while working out. A recent study found that a regular workout schedule can help people stay on top of their health and fitness goals. Researchers from 15 universities analyzed data on 60,000 U.S. gym goers to find the most effective ways to increase motivation and commitment. They devised four-week programs that used text messages, emails, e-gift cards, websites, and other methods to motivate and support people to go to the gym.

Avoiding Unwanted Small Talk While Working Out

Another obstacle in working out is unwanted small talk. To be free of these interruptions, you should use headphones. People are most likely to start a conversation while resting between sets. However, if you are the type who likes to keep to yourself and your workout, you’ll be able to avoid unwanted small talk.

The first thing you can do is to choose the topics that you want to talk about with others. For example, you might bring up the subject of sports or the weather or catch their glance in the gym mirror. Either way, don’t start a conversation if you don’t feel comfortable with the topic.

Creating A Sustainable Fitness Goal

A sustainable fitness goal can help you stay motivated and stay on track. The key is choosing a good challenge for you and your body. After you’ve identified what your goals are, write them down and refer to them often. If you want to get in shape but don’t have the time to go to the gym regularly, consider creating a sustainable fitness goal.

For example, the materials used to manufacture gym equipment can affect the environment. Try choosing shoes and clothing that are made from sustainable materials. Synthetic rubber, plastic, and leather can all cause problems in landfills. You may also consider donating your old workout shoes.

Reaching Wellness Enthusiasts

Suppose you want to attract new members and drive repeat visits to your gym. They are more likely to return than traditionalists, who may leave feeling bored. On the other hand, researchers and experimenters will be interested in trying out new options.In response to the COVID-19 pandemic, consumers have become more health-conscious. Surveys show that half of the consumers prioritize their health and well-being. Moreover, exercise is a top stress reliever – 65 percent of gymgoers cite exercise as their favorite way to cope with stress. As a result, many fitness-tech companies have created apps to meet different consumer needs – from simple exercises to social fitness.

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Diet and fitness

A Career As A Nutritionist: What You Need To Know And Where To Learn To Help People

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A Career As A Nutritionist What You Need To Know And Where To Learn To Help People
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Do you have a passion for helping people live their best lives? Are you interested in the science of nutrition? If so, a career as a nutritionist may be right for you! In this blog post, we will discuss what you need to know about becoming a nutritionist and where to learn the skills you need to help people reach their health goals. We’ll also provide some tips on how to get started in your new career!

Earn your degree in a science-related field

With a degree in health science, you’ll have the opportunity to enter a variety of different career paths, from working as a doctor or nurse to becoming a research scientist. And, best of all, you’ll be helping to improve the lives of others. So if you’re searching for a rewarding career that will make a difference in the world, look no further than health science.

Getting a Bachelor’s degree is a must

A Bachelor’s degree is an undergraduate degree that typically takes four years to complete. While there are many different types of Bachelor’s degrees, they all involve taking a combination of general education courses and courses in a particular major or field of study.

In most cases, students will also have the opportunity to participate in internships or other hands-on learning experiences. A Bachelor’s degree can open the door to many exciting careers, and it can also provide a foundation for further study at the graduate level.

Pursuing a degree in nutrition, students will cover a wide range of topics related to food and healthy living. But along with learning about the science of nutrition, they will also be required to write various essays and research papers. If they have any problems with their assignments, they can always contact a pro essay writer for help. A pro essay writer can provide assistance with choosing a topic, researching the material, and writing the paper itself. As a result, students can rest assured that they will always get the help they need to complete their assignments successfully.

Certifications you need

Helping people to live healthier lives by teaching them about food and nutrition is a rewarding endeavor. But before you can start counseling clients, there are a few things you need to do first. Below is a step-by-step guide to becoming a nutritionist.

1. Get a degree in nutrition or dietetics, as explained above. In order to become a Registered Dietitian Nutritionist (RDN), you need to earn a bachelor’s degree from an accredited program in nutrition or dietetics. During your course of study, you’ll take classes in subjects like biochemistry, physiology, and culinary arts.

2. Complete an internship. Most RDN programs include an internship component, which gives you the opportunity to gain hands-on experience in the field. You’ll work with clients and learn how to create individualized nutrition plans.

3. Pass the RDN exam. Once you’ve completed your degree and internship, you’ll need to pass the RDN exam administered by the Commission on Dietetic Registration (CDR). This nationally recognized credential will allow you to practice as a Registered Dietitian Nutritionist.

4. Get licensed (optional). While it’s not required in all states, some states do require nutritionists to be licensed before they can practice. requirements vary by state, but generally require passing an exam and completing continuing education credits on an ongoing basis.

5. Start your own practice or find a job. Once you have your degree, certification, and licensure (if required), you’re ready to begin working as a nutritionist! You can start your own private practice or look for jobs at hospitals, clinics, corporate wellness programs, or other settings.

Get a Master’s degree in nutrition

A master’s degree in nutrition provides you with the opportunity to pursue a career in a variety of settings. With advanced training in nutrition, you’ll be prepared to work with patients. You will develop individualized nutrition plans, counsel families on healthy eating habits and provide nutritional education to groups. You’ll also be qualified to teach nutrition courses at the college level.


Gain experience as a nutritionist

Becoming a nutritionist requires more than just a passion for health and wellness. Although having knowledge in the field is important, it’s also critical to have hands-on experience working with people to help them make positive changes to their diets. One way to gain this type of experience is to volunteer with an organization that provides nutrition education or counseling services.

Not only will you have the opportunity to work with clients one-on-one, but you’ll also learn about the challenges and rewards of working as a professional nutritionist. In addition, many volunteering opportunities also offer the chance to learn about research and program development, giving you a well-rounded view of the nutrition field.


If you’re interested in helping people to improve their health through diet and nutrition, a career as a nutritionist may be the perfect fit for you. With the right education and training, you can become a Registered Dietitian Nutritionist and work in a variety of settings, from hospitals to private practice. By sharing your knowledge and passion for healthy eating, you can make a real difference in the lives of others.

Author Bio :

Angela Boggs is a Registered Dietitian Nutritionist and freelance writer. She has worked in the nutrition field for over 15 years, with a focus on counseling, education, and program development. Angela is also a passionate advocate for health and wellness, and enjoys helping others to make positive changes in their lives.

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Four Reasons Why Golf Is More Exercise Than You Think

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Four Reasons Why Golf Is More Exercise Than You Think
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Golf—isn’t that the sport where people stroll around in the sunshine and catch up with their buddies? It’s not real exercise! 

If that is your impression of golf, then think again. 

Far from being a passive sport, golf is quite strenuous. It incorporates skills like balance and coordination, mental focus, strength output, and cardiovascular exercise. Here are four reasons why taking up golf could have more benefits for your physical health than you think.

1. Walking 

Walking is excellent for your health. The trouble is, most of us don’t walk anywhere these days. 

Most golf courses are spread over vast distances and often incorporate hilly terrain, as that is the nature of the game. Just striding out between the holes will improve your cardiovascular fitness, even better if you carry your bag.

If you are carrying your bag, ensure it is well balanced and doesn’t damage your spine or shoulders. You would do well to shop for the best golf accessories in 2022 to help you ensure you are ready to hit the ground…walking.

Improving your heart and lung health doesn’t have to be high-impact like biking or running. Indeed, walking purposefully and at a good pace has vast health benefits.

2. Strength Training

Try and hit a golf ball successfully, and you will quickly discover that it requires far more power and technique than you think. All pro golfers have a swing coach and will regularly hit swing speeds of over 100mph.

Of course, most amateurs won’t come anywhere near those impressive stats, but hitting a golf ball requires far more strength, power, and flexibility than most people think.

3. Balance

A key attribute that any golfer needs is good balance; core strength and fitness are fundamental to achieving that.

Many keen golfers will practice exercises away from the fairway, which target the abdominal muscles and the lower back, and, of course, core strength is vital to protect against injury.

4. Focus

Golf requires concentration. It’s a chance to switch off that cell phone and enjoy some conversation time with your buddies until your turn is up when it’s time to focus on your shot.

Mental focus and concentration are a workout for the brain. It keeps the mind working in good order and gives you a break from worries and anxieties. Golfing can keep you sharp physically and mentally. Not to mention, social interaction is another positive for your health.

Final Thoughts

If you don’t fancy the thought of the gym and running seems too much like hard work, why not discover golf or re-visit the game if you have played before?

Golf offers numerous health benefits in a more sophisticated and engaging way. It’s a workout for the mind and body with plenty of time outside in the fresh air.

Golf is also sociable and a chance to escape from the modern world in beautiful locations. It’s even a good excuse for a holiday, and you can play golf in almost any country in the world.

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5 Ways To Recover Faster After A Strenuous Workout

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5 Ways To Recover Faster After A Strenuous Workout
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We’ve all had that moment where a workout has hit us harder than we might expect. If you’ve dedicated any time at all to your physical fitness – even if you’ve been for a particularly lengthy or intense walk – then you’ll know the feeling of hitting the wall, of breaking through that wall, and of managing to beat your personal best, walk longer than you previously had, or push through the discomfort to start seeing serious results.

Unfortunately, sometimes, that feeling of triumph can be swiftly followed by more discomfort in the morning, as you wake up and realise your muscles aren’t going to like you much for the next day or two. Sometimes, your punishment for a particularly gruelling workout can come almost immediately after you’ve finished. Here are 5 ways you can recover after a strenuous workout. Some of these tips may apply to you, and some may not, so be sure to keep your personal situation in mind when you’re considering which of these methods to go for!

1. Use a massage gun

If applied properly, a massage gun can be a great way to relieve muscle tension and pain and get you ready for the next workout that much quicker. If you don’t know what a massage gun is, here’s a quick primer; it’s essentially a percussive tool that applies repetitive force to an area, thus relieving some of the stiffness and pain you might feel after a particularly difficult workout. There’s strong evidence these guns can work if you’re looking to relieve tension.

With that said, there are also some caveats to using a massage gun. They’re not appropriate devices in every situation; using them for a short period of time goes a long way, so don’t just hammer your muscle into oblivion. It’s also important to make sure you pick up the right massage gun for you, because there are plenty of different models and types, and they’re all geared towards different demographics. If you need more info, check this out for honest reviews on the latest and best massage guns available. 

2. Keep your hydration up

One of the underappreciated aspects of a strenuous workout is the loss of water through sweating. When you’re working out, you always need to keep a bottle of water or sports drink handy; you’re going to be losing a lot of your body’s water when you’re sweating it out, so replacing it is essential. Not doing so could mean that your muscles cramp up quicker and you experience exhaustion faster, which obviously isn’t ideal when you’re working out.

It’s a myth that you can only drink water when you’re exercising, but it’s the best drink to keep with you simply because it’s bland enough that it won’t distract you from your workout. Other good drinks include tea, coconut water, or milk, all of which can hydrate you and keep your energy levels up. Try to steer clear of sugary or fatty drinks, though, because they could negate the results of your workout, even if they do make you feel good in the moment.

3. Keep exercising on rest days

Don’t get us wrong – we’re not advocating a 5k sprint or a round of weights on your rest days. Doing this could cause serious injury; giving your muscles the proper time to rest and recuperate is of paramount importance. However, if you truly want to help your muscles heal, then you can do a less strenuous, less demanding form of exercise to keep your blood flowing and keep your muscles working at a low level. Letting them rest too much will only prolong your discomfort.

Walking is a great exercise to do while you’re waiting for your muscles to heal. It keeps you active, improves your mental health significantly, and can even be done socially to keep your motivation levels up. Exercising while you’re feeling sore from a hard workout can feel counterintuitive, but you’ll start feeling the benefits as soon as you limber your muscles up, so just make sure to get out there and walk. If you don’t feel up to walking, at least try to move your muscles as much as you can.

4. Cool down after your workout

While you can’t necessarily prevent DOMS (delayed onset muscle soreness), you can alleviate its effects somewhat by making sure to incorporate a proper cooldown into your workout. Cooling down ensures that you don’t overdo it; if you don’t cool down, you could experience lightheadedness or dizziness, and this could lead to fainting if you’re not careful (although this only tends to happen in a small amount of cases).

For a good cooldown, you could consider a walk on the treadmill if you’re at the gym, or slowing down your pace to a gentle jog or even a walk if you’re running outside. You could also think about building some light yoga into your cooldown session; this can help you to stretch your muscles out and keep yourself moving while making sure you’re not pushing yourself too hard during the cooldown period.

5. Don’t overdo it

One of the biggest ways you can recover faster after a strenuous workout is, unfortunately, not to overdo it in the first place. Often, the cause of being laid low is simply that you worked out too hard; you pushed yourself beyond your limit, which is fine to a certain extent, but then you kept going, and now your body is screaming at you to stop.

The best way to avoid this is to pace your workout. Make sure you know what you’re getting into before you start; create a list of all the exercises you want to do and go over them before you begin, ensuring that they’re safe and productive at the same time. This will help to seriously limit the extent to which you have to recover after your workout finishes. 

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Health Benefits of Kayaking

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Kayaking is a great way to stay active and enjoy the outdoors. Not only is kayaking a good workout, but it also has many health benefits. Read on to learn more about the health benefits of kayaking.

1. A Great Workout

Kayaking is a great cardiovascular workout that helps increase your endurance and strengthen your heart. One hour of kayaking can burn 500-700 calories. Kayaking also builds muscles in the arms, hands, legs, feet, back and abdominal regions.

2. It’s Good for Your Muscles

If you are not properly conditioned to paddle, you will experience some muscle soreness the next day while working out your upper body with paddling strokes. But this pain tells you that you had a good workout! After getting used to kayaking, you should expect more strength and better flexibility in your upper body muscles over time. This increased upper body range of motion will improve your overall health by preventing any stiffness in the shoulders and neck.

3. Flexibility in Your Joints

Kayaking is a low impact sport, therefore it is easy on your joints and relieves pressure from the rest of your body by taking the stress off your muscles and placing it entirely onto the paddles. Kayaking can be done for several hours with little to no discomfort or strain on the joints. This flexibility reduces stiffness and pain around weight bearing joints such as hips, knees, ankles, feet and spine which will lead to a healthier lifestyle.

4. Keeps You Balanced

As you kayak through calm waters or choppy waves, you have to maintain your balance at all times in order to stay upright and avoid falling into the water or flipping over. Kayaking requires you to constantly adjust your body position and maintain balance by shifting weight from one side of the kayak to the other. This strengthens your core muscles and improves your balance.

5. Kayaking is a Full Body Workout

You use all major muscle groups in your entire body – back, biceps, core, glutes/hips, legs – when kayaking. The movements used in kayaking are natural and mimic daily activities such as pushing and pulling movements that we do with our arms and legs at home or work. This means it is easy for anyone to pick up kayaking quickly without having to learn any new strenuous exercises or techniques.

6. Easy on the Joints

Because of the low impact nature of kayaking, it is a perfect sport for people who have joint problems or arthritis. Paddling does not stress your joints nor put any weight on them, making it a safe way to exercise and stay in shape. You do not even need to use your legs while paddling which means you will be able to strengthen your upper body without putting any stress on your back, neck or legs.

7. It Makes you Happy

Kayaking is considered an outdoor adventure sport which gives you more reason to get outside and enjoy some fresh air and sunshine! Being outdoors releases endorphins that improve mood and lower stress levels while also increasing focus and energy levels. The great outdoors offers new things to do, places to visit and sights to see. Being out in nature lowers blood pressure and increases your overall happiness.

8. It’s Good for Your Heart

Kayaking has great health benefits including improving heart health by strengthening the heart muscle, reducing triglyceride levels and increasing HDL Cholesterol (the good cholesterol). Kayakers with high HDL cholesterol have a lower risk of developing cardiovascular disease than people who don’t kayak or exercise regularly.

9. A Form of Meditation

Being on the water helps you take some time out from the rest of the world and relax for a bit without distractions like phone calls, emails or noise pollution. This calm and relaxing scenery is incredibly soothing and having something as simple as paddling down the river will help ease your worries and melt your stress away.

10. Saving the Environment

Did you know that kayaking has environmental benefits by helping to fight global warming and reducing pollution which is good for our planet? On average, a person can burn up to 600 calories per hour through kayaking which reduces CO2 emissions and helps reduce greenhouse gas levels. This simple way of transport does not use gas or petroleum products so it is entirely green! Plus, by encouraging more people to do this form of transportation it means less cars on the road thereby reducing traffic jams and improving air quality. Now that’s what we call an easy way to save the environment!

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