Category Archives: Health

Going Healthy, Going Strong, Health, Lifestyle

Strength Exercises Every Beginner Should Learn

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Exercise provides many possibilities. It can control your weight, minimize the risk of heart disease, help the body manage insulin levels, improve mental health, and more. But doing challenging exercises can lead to accidents and even severe injuries, which you do not want to experience. Strength training, for example, is intense. But that does not mean it is not ideal for beginners. While it is tempting to try challenging resistance training exercises, do not be ashamed to start with simple routines for your safety and comfort. Once you have mastered the basics, you can then move on to more challenging exercises, like calisthenics. Here’s a blog post on calisthenics so you can learn more about that in your own time, but in the meantime, here are some beginner’s exercises you can master.

Squat

Who does not know how to squat? Everyone knows that. Although commonly referred to as a classic exercise, a squat remains in many people’s routines. It’s no wonder as it helps us master hip movements. While it appears a simple exercise, it is a full-body routine. That means the quads, core, glutes, and other parts of the body are used when squatting. If you have never tried this exercise, the basic squat is a perfect choice for you. Once mastered, try different variations of squats. Popular options include the wall squat, prisoner squat, side squat, pistol squat, single-leg squat, plie squat, side-kick squat, and more. 

Romanian Deadlift 

Another vital strength exercise you should explore and learn is a deadlift. Like the other exercises, a deadlift comes in different types, including the traditional deadlift, Romanian deadlift, and stiff-legged deadlift. The conventional deadlift is the most complicated among the three because you need to use a bulky barbell, which is not suitable for starters. Ultimately deadlifts help you to build your core strength, improve coordination, and stabilize your trunk. Put simply, a Romanian deadlift should be on top of your workout list. In particular, it trains our hip-hinge movement, targets hamstrings, works the core, and exercises the glutes. Usually, it is done with weights, but some experts say you can do this exercise without them.

Wood-chop 

It is probably your first time hearing about the wood-chop. But many athletes and health enthusiasts have been performing this exercise for years now. What is it? How does it work? A wood-chop is a workout that uses a dumbbell, medicine ball, or a cable rack to stimulate a perfect woodchopping action. It imitates activities in most sports like swinging a bat and twisting the torso. Apart from targeting the obliques and abdominals, it also works glutes, shoulders, and back muscles. For a more specific or step-by-step tutorial, do not hesitate to browse video platforms today. 

Glute Bridge 

Another strength training exercise that I love is the glute bridge. What I enjoy about this routine is that it helps mobilize our hip joints and strengthen our glutes. Although many people perform this as a warm-up exercise, I include the glute bridge in one of my resistance workouts when getting myself ready for harder hip dominant moves. To do a glute bridge, all you have to do is lie on your back while your knees are bent, and your feet are flat on your mat. Next, squeeze your abs and glutes. Just push through your heels to lift your hips without any trouble. That’s it! There are no complex rules or procedures to follow. 

Reverse Lunge 

Are you searching for another resistance training exercise that will strengthen, tone, and sculpt your body? There is no need to look further than lunges. When done perfectly, lunges can promote weight loss, balance, stability, symmetry, and alignment. If you have tried stationary lunges, side lunges, walking lunges, twist lunges, or curtsy lunges, you cannot afford to miss the reverse lunge. Experts say this type of lunge activates our core, hamstrings, and glutes. While giving your front leg more stability, it puts less stress on your joints. Whether you have less hip mobility or some knee concerns, a reverse lunge is highly recommended. 

Push-up 

The push-up is a resistance training exercise you cannot afford to ignore that trains your push and press movement. Although it is commonly called a simple bodyweight move, a push-up is not as easy as you might imagine. Yes, it is hard and may discourage you as a beginner. But there is nothing to worry about as you can modify this exercise. You can try incline push-ups, decline push-ups, one-armed incline push-ups, spider-man push-ups, and eccentric push-ups. Do not forget to ask a fitness trainer for some help if you need additional support either. There is no harm in seeking professional guidance for your workouts.

Going Healthy, Health, Life, Lifestyle

Four benefits of using CBD edibles compared to any other CBD product

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The medicinal properties of Marijuana have often been recognised by society. Before medical Marijuana was a thing, many people still used to use Marijuana to heal various medical conditions. From chronic pain to depression, Marijuana was often the drug of choice. Thankfully, Marijuana has now been recognised by many medical professionals as an excellent drug that combats all kinds of health concerns. From anxiety to skin conditions, chronic pain and existing medical conditions like arthritis or epilepsy, Marijuana, in both its pure forms and products containing cannabinoids like these https://thehempdoctor.com/delta-8-thc/delta-8-edibles/, can be used to treat them all.

Unfortunately, medical Marijuana is not available to everyone, and even those eligible don’t always like the idea of smoking. Thankfully, CBD, the cannabidiol in Marijuana, can be extracted from the plant and used to create different forms of medication. Just some of these medications include oils, edibles, and lotions. One treatment that stands out from the crowd is CBD in the form of edibles. Edibles usually come in a gummy form, but that can vary. They can sometimes be bought in a pharmacy, but the best way to get hold of them is via the internet. A quick online search for CBD Edibles UK, or something similar, is sure to bring up plenty of relevant results. Here’s why edibles are the best form of CBD.

Long-Lasting Effects

With other CBD forms, like oils and lotions, the body can quickly absorb the liquid as soon as it’s put on a specific area. The quicker the absorption, the faster the effects wear off. However, with CBD edibles, as they are digested similarly to food, they are gradually processed and absorbed by the body, meaning that the effects of CBD are absorbed more slowly and last longer than any other form. This is great if the edibles are being used to treat chronic pain or an existing medical condition as the body has CBD in it for longer.

Delicious Taste

Truthfully, CBD oil doesn’t taste very pleasant. After all, CBD is derived from a plant, so it’s not exactly going to taste amazing. However, when CBD oil can be used to create edibles, the edible mixture can be flavoured with all kinds of fruity flavours, disguising the not so pleasant taste of hemp. With the various flavourings, this makes gummies quite delicious, so they can easily be digested. Great for those who need to take CBD regularly and need to hide the taste.

Measured Dosages

With oils and lotions, it can often be more challenging to measure how much CBD is actually being put into the body. This is exceptionally difficult with lotions; particularly as different amounts of lotion will likely be used every time it’s applied. Oil is slightly easier to regulate, but still, trying to measure oil drops is no easy task. Fortunately, with CBD edibles, each edible has the same amount of CBD in them, and the amount is even written on the packaging. This makes it easy to measure how much CBD is being absorbed by the body. It also makes it easier to time when the next edible can be ingested.

More discrete

Using CBD to treat a medical condition is excellent; however, when in public, the idea of smoking Marijuana or putting oil in the mouth is somewhat unappealing. Perhaps it’s because people may stop and wonder; possibly being on the move means there’s no time to stop. CBD gummies are a quick and efficient way of ingesting CBD, as well as the most discrete way too. It’s almost like eating a sweet or a chewable vitamin. It can be done from anywhere without anyone questioning it.

CBD edibles are relatively easy to get hold of. However, before doing so, always consult with a doctor to ensure that it’s the right step to take when treating a medical condition.

Going Green, Going Healthy, Going Strong, Health, Life

How To Combat Vitamin Deficiency For Plant-Based Diets

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Vitamins are an essential part of our daily diets. They help support a healthy body, mind, immune system, and so much more. Without certain vitamins, medical conditions can arise. The risk of being deficient in essential vitamins is increased for plant-based diets due to the elimination of foods that are high in vitamins, such as fish, dairy products, and meat. Due to that, plant-based eaters are seeking new and efficient ways of ensuring they do not become deficient in essential vitamins. Thus, we are here to help. Here is how to combat vitamin deficiency for plant-based eaters with the best vitamins and foods to add to your diet.

Note: Although most vitamins and minerals are typically harmless, it is advised that you see your primary care doctor before making a drastic change to your diet. Additionally, it is possible to consume an excess of supplements, any of which can cause a variety of medical issues.

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Hemp

Hemp seeds and powders are a great source of plant-based lean protein. Without meat, eggs, and fish, it can be difficult for vegans to consume enough protein on a daily basis. By substituting those foods with products like hemp, vegans can ensure they are getting enough protein in their diet. 

Hemp can be consumed in various ways to maximize intake. For example, you can purchase edibles and vapes through companies such as baysmokes.com, as well as seeds and powders to add to foods from health food stores and online.

Vitamin B12

Without vitamin B12, people can become anemic. Anemia is a medical condition that affects red blood cells. Food that is rich in vitamin B12 includes fatty fish, which is prohibited on a plant-based diet. Thus, the lack of food means it is ideal to substitute the vitamin with a supplement. It is difficult to get enough B12 from plant-based foods alone, so it is safer to add a supplement to your daily diet. 

Protein food sources

Plant-based diets often lack protein due to the elimination of high-protein sources such as eggs, meat, and fish. Without protein, the body’s muscle mass will deplete and cause a reduction of body movement and poor posture. In time, this can cause a whole array of bone and joint issues.

Good protein sources for plant-based diets include lentils, legumes, dark leafy greens (arugula, spinach, kale, broccoli), quinoa, and tofu. Other foods that include protein are whole grains and nuts. But, these contain a lower quantity so a person would need more of them. To ensure you are getting enough protein on a plant-based diet, add one or more of the foods above to each of your meals. 

Iron

Plant-based eaters lack iron-rich foods, such as fish and poultry. Iron can be found in plant-based foods, such as cereals, but in limited quantities. A lack of iron can cause anemia, just like a lack of vitamin B12 can. To prevent this, iron supplements are a good option. When eaten alongside side iron-containing foods, the body can attain enough iron to prevent deficiency. 

Plant-based foods that contain a good amount of iron include dark leafy greens, lentils, tofu, dark chocolate, and quinoa. When these foods are eaten alongside vitamin C-rich foods, such as citrus foods, absorption is increased. 

Omega-3’s

The foods richest in omega-3’s are fatty fish, which is an eliminated food on the plant-based diet. A lack of omega-3’s can cause a deterioration of the hair, skin, and nails. It can also increase fatigue, reduce concentration, and cause joint pain. To prevent this, omega-3 supplements should be taken to increase the daily amount attained. 

Omega-3 supplements are a good option to increase your daily dose of the vitamin in a quick way. If you forgot to take supplements, you can also source omega-3 from some plant-based options. This includes flax seeds, chia seeds, leafy vegetables, and beans. Although the omega-3’s present within these foods is less than fatty fish, they still offer some source of the essential nutrient.

Healthy fats

Every diet should contain enough healthy fats. Fats are not something to be afraid of. They can increase skin healing, prevent skin disorders, and reduce the absorption of minerals and vitamins. 

To get enough healthy fats from a plant-based diet, it is good to eat foods such as nuts, avocados, oils, and olives. All are easy to integrate within every meal of the day. For example, seeds can be added to breakfast bowls, drinks, and to top dishes. Oils can be used to cook no matter the meal. 

Vitamin A

A lack of vitamin A means the body may find it difficult to fight off infections. Over time, this could cause an illness to become worse than it should. To increase your daily consumption of vitamin A, supplements can be taken. Or, there are plenty of vitamin A-rich foods that are ideal for the plant-based diet. This includes leafy greens, root vegetables, and red berries.