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Make Money Online: 80 Ways to Earn Money Online - Ourlocalbank

noreply@blogger.com (Unknown) — Mon, 05 Jun 2023 05:01:00 +0000

Exploring Opportunities for Generating Income Online 80 Way

In today's digital age, the internet has become an expansive platform for individuals to explore various avenues of generating income online.

The accessibility and global reach of the internet have opened up unprecedented opportunities for people to monetize their skills, talents, and entrepreneurial ventures.

This article aims to delve into the realm of online income generation, highlighting some practical

strategies and essential considerations for those seeking to embark on this path.

Freelancing in fields like writing, graphic design, programming, or translation.

Virtual assistant services, providing administrative support remotely.

Social media management and marketing for businesses.

Starting a niche blog and monetizing it through advertising, sponsored content, or affiliate marketing.

Creating and selling handmade crafts or artwork on platforms like Etsy.

Offering tutoring or teaching services in subjects you excel at.

Renting out a spare room or property on platforms like Airbnb.

Building and selling mobile apps or software.

Developing and selling online courses on platforms like Udemy or Teachable.

Providing consulting services in your area of expertise.

Becoming a virtual bookkeeper or accountant.

Offering professional organizing or decluttering services.

Becoming a personal fitness trainer or offering online fitness programs.

Creating and selling digital products such as stock photos, templates, or music.

Starting a podcast and monetizing it through sponsorships or donations.

Becoming a freelance photographer or videographer.

Renting out equipment or gear for special occasions or hobbies.

Providing gardening or landscaping services.

Participating in online surveys, market research, or user testing.

Offering meal planning and cooking services for busy individuals.

Starting a YouTube channel and monetizing it through ads, sponsorships, or merchandise sales.

Offering freelance voice-over services for commercials, audiobooks, or podcasts.

Providing website design and development services.

Renting out your car, bike, or other assets through sharing economy platforms.

Offering language translation services.

Becoming a social media influencer and partnering with brands for sponsored content.

Creating and selling an online course on a niche topic of expertise.

Offering virtual coaching or mentoring in a specific area, such as career guidance or life skills.

Providing home staging services for real estate agents or homeowners.

Starting a subscription box service for a specific niche or interest.

Becoming a freelance proofreader or editor.

Offering graphic design services for logos, branding, or marketing materials.

Providing pet sitting or dog walking services.

Creating and selling custom-made jewelry or accessories.

Renting out equipment for recreational activities, such as kayaks, bicycles, or camping gear.

Offering event planning and coordination services.

Becoming a freelance translator for documents, websites, or books.

Providing digital marketing services, including SEO, content creation, or social media advertising.

Starting a podcast editing or production service.

Offering personal styling and fashion consulting services.

Becoming an online travel agent and helping individuals plan their vacations.

Offering freelance transcription services for audio or video content.

Starting a subscription-based newsletter or exclusive content platform.

Providing social media advertising management for businesses.

Creating and selling custom-made crafts or personalized gifts.

Offering virtual event planning and coordination services.

Becoming a freelance data entry specialist.

Providing resume writing and career coaching services.

Starting a niche e-commerce store focused on a specific product category.

Offering website or blog monetization consulting services.

Providing digital marketing analytics and insights for businesses.

Becoming a virtual interior designer and offering online design consultations.

Offering personalized meal planning and nutrition consulting services.

Creating and selling online printables or templates for various purposes.

Providing online transcription or captioning services for videos or podcasts.

Offering voice coaching or public speaking training.

Becoming a freelance event photographer or videographer.

Providing SEO (Search Engine Optimization) consulting services for businesses.

Starting a mobile car wash or detailing service.

Offering freelance social media content creation and scheduling services.

Offering transcription services for medical or legal professionals.

Starting a subscription-based membership site with exclusive content or resources.

Providing virtual assistant services specialized in a specific industry, such as real estate or finance.

Becoming a freelance content writer for websites, blogs, or publications.

Offering online coaching or mentoring for specific skills or personal development.

Creating and selling digital artwork or illustrations.

Providing social media influencer management services for brands.

Starting a dropshipping business with a unique product niche.

Offering podcast production and editing services.

Becoming a virtual tour guide and providing guided tours online.

Providing freelance IT support or computer troubleshooting services.

Starting an online boutique selling curated fashion or lifestyle products.

Offering online language tutoring or conversation practice.

Providing voiceover services for video games or animated content.

Creating and selling mobile app templates or themes.

Starting a freelance grant writing or fundraising consultancy.

Offering specialized marketing services, such as email marketing or conversion rate optimization.

Becoming a freelance event DJ or music curator.

Providing personalized digital marketing strategies for small businesses.

Starting a subscription-based podcast or audio content platform.

Remember to assess the demand and viability of your chosen ideas, and adapt them to your skills, interests, and market trends. Always keep an eye out for new opportunities and be open to exploring different avenues to generate income. Good luck!

How To Make Money Online For Free

noreply@blogger.com (Unknown) — Wed, 31 May 2023 02:01:00 +0000

There are several ways to make money online for free. Here are a few methods you can explore:

Online Surveys

Many companies and market research firms pay people to take surveys and provide feedback on products or services. You can sign up for legitimate survey websites and earn money or gift cards by completing surveys.

Branded Surveys - Best-paid online survey sites

Freelancing

If you have skills in writing, graphic design, programming, or other areas, you can offer your services as a freelancer. Platforms like Upwork, Fiverr, and Freelancer allow you to create a profile and bid on projects that match your skills. As you gain experience and positive reviews, you can increase your rates and attract more clients.

Online Tutoring

If you have expertise in a particular subject, you can offer online tutoring services. There are platforms like VIPKid, Tutor.com, and Chegg that connect tutors with students. You can teach subjects like language learning, math, science, or even music lessons.

Affiliate Marketing

With affiliate marketing, you promote products or services on your website, blog, or social media platforms and earn a commission for each sale made through your unique affiliate link. You can sign up for affiliate programs like Amazon Associates, ShareASale, or ClickBank and promote relevant products to your audience.

Create and Sell Digital Products

If you have a creative skill like writing, graphic design, or music production, you can create digital products such as e-books, templates, stock photos, or music tracks. Platforms like Gumroad, Etsy, or Amazon Kindle Direct Publishing (KDP) allow you to sell your digital products directly to customers.

YouTube Channel

If you enjoy creating videos, starting a YouTube channel can be a great way to make money. You can monetize your channel through ads, sponsorships, and by promoting your products or services.

Remember, making money online takes time and effort. It's essential to research and explore different opportunities to find what aligns with your skills and interests. Be wary of scams and always verify the legitimacy of any platform or opportunity before investing your time and effort.

Certainly! Here are a few more ways to make money online for free:

Online Content Creation

If you enjoy writing, blogging, or creating other types of content, you can monetize your efforts. Start a blog and generate income through advertising, sponsored posts, or by offering premium content to subscribers. You can also explore platforms like Medium, where you can earn money based on the engagement your articles receive.

Online Marketplaces

Online marketplaces such as eBay or Etsy allow you to sell physical products. You can create your own online store, list your items for sale, and ship them to customers when they make a purchase. This method may require some initial investment for sourcing or creating products, but the selling platform itself is usually free to use.

Social Media Management

Many businesses and individuals are willing to pay for assistance in managing their social media presence. If you have experience in social media marketing or a knack for building online communities, you can offer your services to help manage and grow their social media accounts.

Transcription and Data Entry

Various companies and individuals require transcription services or help with data entry tasks. You can find online platforms like Rev or Amazon Mechanical Turk that offer such opportunities. While the pay may not be very high, it can be a way to earn some extra money in your spare time.

Online Gaming and Esports

If you're skilled at playing video games, you can explore opportunities in the growing esports industry. Platforms like Twitch and YouTube Gaming allow you to stream your gameplay, build an audience, and earn money through subscriptions, donations, or sponsorships.

Virtual Assistant

Many entrepreneurs and businesses need assistance with administrative tasks, scheduling, email management, or customer support. As a virtual assistant, you can offer your services remotely and help clients with various administrative responsibilities.

Remember that consistency, quality, and building a reputation are crucial when trying to make money online. It's essential to find a method that matches your skills and interests, and be prepared to invest time and effort before seeing significant results.

Q.1 How can I make $100 a day?

Ans. To make $100 a day, consider exploring freelance opportunities, starting a small online business, or investing in the stock market for potential daily returns.

Q.2 How to earn money online $1,000?

Ans.To earn $1,000 online, consider creating and selling digital products or services, leveraging affiliate marketing by promoting products for a commission, engaging in online trading or investing, or building a successful e-commerce store with a solid marketing strategy.

Q.3 How to make money in 1 hour?

Ans. To make money in one hour, you can offer your services for quick tasks such as freelance writing, graphic design, or virtual assistance through online platforms. Additionally, you could participate in online surveys or market research studies that provide immediate compensation. Alternatively, you may consider offering to help with odd jobs or running errands for neighbors or friends in exchange for a fee.

Branded Surveys - Best paid online survey sites

noreply@blogger.com (Unknown) — Tue, 30 May 2023 06:44:00 +0000

There are several legitimate websites that offer opportunities to earn money by taking surveys online. Here are some popular and reputable survey websites:

Swagbucks

Swagbucks is one of the largest and most well-known survey websites. In addition to surveys, you can earn money by watching videos, shopping online, and more.

Survey Junkie

Survey Junkie is a platform dedicated to surveys, offering a wide range of survey opportunities. They have a user-friendly interface and provide points that can be redeemed for cash or gift cards.

Vindale Research

Vindale Research offers surveys as well as product evaluations and paid studies. They provide cash rewards for completing surveys, and the payment threshold is relatively low.

Pinecone Research

Pinecone Research is an invitation-only survey platform that pays well for each survey completed. They offer a straightforward redemption process and often provide product testing opportunities.

Toluna

Toluna is a popular survey website that allows you to earn points for completing surveys. They also have a community aspect where you can interact with other members and participate in various activities.

InboxDollars

InboxDollars offers paid surveys, as well as additional ways to earn money such as reading emails, watching videos, and playing games. They have a $30 minimum payout threshold.

Remember, while these websites can provide an opportunity to earn some extra money, survey earnings may not be substantial, and it's important to manage your expectations. Additionally, be cautious of any websites that require you to pay a fee to join or promise unrealistic earnings.

10,000 Daily Steps: Unveiling the Incredible Benefits for Body and Mind

noreply@blogger.com (Unknown) — Tue, 30 May 2023 06:14:00 +0000

Regular physical activity is essential for maintaining a healthy lifestyle, and walking is an accessible and effective form of exercise.

Achieving a goal of 10,000 steps each day has gained popularity as a way to promote fitness and overall well-being.

In this article, we will explore 11 incredible benefits of walking 10,000 steps daily for both the body and mind, supported by scientific research.

Improved Cardiovascular Health

Walking 10,000 steps per day can have a profound positive impact on cardiovascular health. Engaging in regular physical activity helps to strengthen the heart, lower blood pressure, and improve blood circulation. By walking consistently, you can reduce the risk of cardiovascular diseases such as heart attacks, strokes, and high cholesterol levels.

Weight Management

Walking is an effective tool for managing weight. By achieving 10,000 steps each day, you can burn calories and increase your metabolism, contributing to weight loss or weight maintenance. This low-impact exercise also aids in reducing body fat and toning muscles, leading to a leaner physique.

Enhanced Mental Well-being

Engaging in daily walks can significantly benefit your mental health. Walking outdoors allows you to connect with nature, which has been shown to reduce stress levels and improve mood. The release of endorphins during exercise also contributes to a sense of happiness and overall well-being.

Increased Energy Levels

Walking regularly helps boost energy levels and combat fatigue. The increased oxygen flow and improved blood circulation throughout the body that result from walking 10,000 steps per day can provide a natural energy boost. Moreover, physical activity promotes better sleep, leaving you feeling refreshed and revitalized.

Strengthened Bones and Joints

Weight-bearing exercises like walking help promote strong bones and joints, reducing the risk of osteoporosis and osteoarthritis. Walking regularly can improve bone density and enhance joint flexibility, leading to better overall skeletal health and a reduced likelihood of fractures or joint problems.

Boosted Immune System

Regular exercise, including brisk walking, has been linked to a strengthened immune system. Walking 10,000 steps daily stimulates the production of white blood cells, which are crucial for fighting off infections and diseases. By incorporating this exercise into your routine, you can enhance your body's natural defense mechanisms.

Improved Digestion

Walking after meals aids in digestion by stimulating intestinal muscles and promoting bowel movements. By achieving 10,000 steps per day, you can prevent constipation and promote a healthier digestive system. Additionally, regular physical activity can help regulate appetite and control food cravings.

Better Cognitive Function

Research suggests that walking can enhance cognitive function and improve brain health. Walking boosts blood flow to the brain, promoting the growth of new blood vessels and increasing oxygen supply. This can lead to enhanced memory, concentration, and overall cognitive performance.

Reduced Risk of Chronic Diseases

Walking 10,000 steps daily can significantly reduce the risk of chronic diseases. Studies have shown that regular physical activity lowers the chances of developing conditions such as type 2 diabetes, certain types of cancer, and metabolic syndrome. By incorporating walking into your daily routine, you can take proactive steps towards a healthier future.

Increased Longevity

Engaging in regular physical activity has been linked to a longer life expectancy. Walking 10,000 steps per day can contribute to overall longevity by improving cardiovascular health, reducing the risk of chronic diseases, and promoting physical and mental well-being.

Social Benefits

Walking is a versatile exercise that can be enjoyed with friends, family, or even pets. By incorporating walking into your daily routine, you can strengthen social connections, build relationships, and improve overall

social well-being. Walking in groups or participating in walking clubs can provide a sense of community and support, enhancing your overall social experience.

Stress Reduction

Walking serves as a natural stress reliever. Engaging in regular physical activity, including walking 10,000 steps daily, helps to reduce stress levels by releasing endorphins, which act as natural mood enhancers. This can lead to improved mental clarity, reduced anxiety, and a greater ability to cope with daily challenges.

Increased Productivity

Walking can have a positive impact on productivity and focus. Taking breaks to walk during the day can refresh your mind, enhance creativity, and improve concentration. By incorporating short walks into your routine, you can experience increased productivity and efficiency in both professional and personal endeavors.

Lower Healthcare Costs

By committing to a daily goal of 10,000 steps, you can potentially reduce healthcare costs in the long run. Regular physical activity has been associated with a lower risk of chronic diseases, leading to decreased medical expenses and a higher quality of life. Walking is a cost-effective exercise that requires minimal equipment and can be easily integrated into your daily routine.

Sustainability

Walking is an environmentally friendly mode of transportation and exercise. By choosing to walk whenever possible, you contribute to reducing carbon emissions and promoting sustainability. Incorporating walking into your daily routine not only benefits your personal health but also has a positive impact on the environment.

Conclusion:

Walking 10,000 steps every day offers a multitude of benefits for both the body and mind. From improved cardiovascular health and weight management to enhanced mental well-being and cognitive function, the positive effects of consistent walking are undeniable. By prioritizing daily physical activity, you can experience a healthier, more fulfilling life. So lace up your shoes, set your sights on 10,000 steps, and embark on a journey towards a happier, healthier you.

You should also read 3 simple moves to fight sleepiness before a meeting or lecture

Weight Loss Story Part - 1- Let the evil flow through you - How to convince 14M nephew (in my custody) to lose weight.

noreply@blogger.com (Unknown) — Mon, 12 Dec 2022 13:50:00 +0000

Weight Loss Story #Part-1 @ourlocalbank

Weight Loss Story Part - 1- Let the evil flow through you - How to convince 14M nephews (in my custody) to lose weight.

weight-loss-story-part-1

In this article, you have been told the true incident of losing weight, you can take inspiration by reading it, or you can write your thoughts in the comment,

Let the evil flow through you

I'm middle-aged and married with kids and I'm losing weight for a lot of reasons--health, joint pain, snoring, looking
better, can do more with the kids--but currently, my main motivation is spite.

I'm a stay-at-home mom/unemployed attorney living with my deadbeat moochy sister-in-law and my husband is too much of a pushover to set any boundaries with her. I'm fucking done with both of them and the soonest I can get out of this situation, the better.

I realize this is not the mental healthiest. Yeah feel free to share with me your ideas for instant happiness and contentment, I'm all ears.

However, it's fucking working. I'm so goddamn motivated, every second of every day and the pounds are coming off for the first time in my life. Dessert tonight? Hell no! Feel hungry even after eating my planned meals?

I'm doing basically CICO, but really aggressive. Don't worry, I'm getting my basic nutrition. I feel fine except for being filled with bile and anger all day.

I know there's more to it, but the thought of reaching my goal weight and leaving all this bullshit behind is really lighting a fire under my ass.

My main message to y'all is this: perhaps you want to be a saint, losing weight for all the right reasons and doing it in all the right ways.

I'm here to tell you: if you have some kind of "evil" in that dark little chunk of coal in your chest you call a heart, and it's motivating you to reach your goals, I say: run with it. Use it. Squeeze it for all it's worth and make it your kick in the pants to reach your weight goal.

Some may disagree, I am prepared for that. But also consider, that people are complicated and maybe I can sort out my issues in therapy a little later, after I've reached my goal. One thing at a time, fellow humans.

How to convince 14M nephew (in my custody) to lose weight.

Hi all, a few months ago I took "custody" of my brother's son as he is away for work for months on end. I was not able to see him for a few years prior, so I was very surprised when he arrived this summer at 5'4 and 300 pounds.

Based on what I've experienced with him over the last few months, my brother has pretty much let this kid do whatever he wants.

The weight unsurprisingly has been causing some level of issue with mobility. He's unable to walk long distances and I've heard from his school that he is having difficulty participating in physical education classes. That's not a shock as he can barely get up the stairs in my house without having to take a break.

I generally lead a healthy life, so there is never much junk food at the house. His dad provides him with money on a debit card and the kid uses those funds to buy junk food every single day.

I've brought it up to him that the eating habits aren't healthy, but he screams and says that I'm fat shaming him.

We went back to the doctor last week and he's 330 pounds. The doctor was shocked and the kid once again screamed that the doctor was fat shaming him and that he was fine weight-wise. I'm not shocked at the weight gain - he literally eats family-sized portions of junk food every day before I get home.

I don't know what to do. I've brought it up to my brother and he says that his son is fine. I've tried taking the debit card but that just turns into a clusterfuck between him screaming and my brother insisting that I give his card back.

I think he even has apple pay on his phone, so there is always money. He is happy outside of his weight, just an incredibly spoiled child.

Any thoughts on how to get him to lose weight? I'm concerned that he will have a heart attack soon, let alone in the next five minutes. He resists every effort to lose weight but this is dangerously big.

If You Know 15 Secret About Health And Fitness You Always Healthy And Happy

Wood working - Here is a list of top 10 best selling woodcrafts

noreply@blogger.com (Unknown) — Sat, 05 Nov 2022 15:27:00 +0000

Wood working

Here is a list of top 10 best selling woodcrafts.

1. Children Toys

There was a time when toys made out of wood were the most common thing. These days in most markets they have become a novelty. You only have to ask around to realize the premium, crazy prices being charged by stores for wooden toys for children.

Start Your Own Woodworking Business $9500 Per Month Guaranteed!

Wooden toys are a hot selling category for many reasons. They are considered a novelty, safer than toys made from other materials and they usually last a very long time.

The result is that parents and everybody is ready to pay top dollar to buy even the simplest of wooden toys as long as they are well made from quality wood.

Since this is an item for children, you should take extra care to make the tie safe, sturdy and durable. Do not compromise on the materials you use. Use only the best.

A great option when making children's furniture is to make it self assembly kind. That way you can even sell your furniture online and easily ship it in dis-assembled form.

2. Baby Cradles

A baby cradle is just one example of what is a very popular woodworking category i.e. baby and children's furniture. Parents often like to get special furniture for their children. Most of the times they need it. Babies and children need tables, chairs, storage cupboards, beds and an assortment of other items.

A wooden crib is a classic woodworking product that is always in high demand. Parents will usually spare no expense in picking up the best cradle they can afford to buy. Once more, pay extra attention to the safety and quality of the product and use only the very best materials.

3. Chair Side Bookcase

Bookcases never run short on demand. Every household needs several of them. However, a simple variation can make your project stand out and become a hot selling woodworking item. Make bookcases specifically to complement armchairs. They are a popular addition that very few can resist. Not to mention they are items of great utility.

4. Picture Frames

Picture frames are a very versatile woodworking project. You can make it as simple as you like. A little bit of ingenuity allows you to create several original designs. This is one woodworking project that can never go stale, because you will never run out of ideas to make new designs and also because it is an evergreen item that will always be in demand.

5. Small Wooden Boxes

It doesn't really get simpler than this. Think of ideas for making small boxes that sever a purpose. There are so many things that people need small wooden boxes for.

As long as you use good wood, make the box strong and use good finishing, your project does not have to be either elaborate or complicated. A simple but popular example of our small wooden box is a chip box. I'm sure you can find dozens of other useful ideas for your woodworking box projects.

6. Birdhouses

You should know that outdoor woodworking projects are extremely popular. There are many small projects you can do for the garden, portico etc. A very charming and popular woodworking project is a birdhouse.
It's a little strange but you can charge premium prices for birdhouses and people are ready to pay for it. I think the reason is the end result and the function that a bird house is supposed to serve.

People who want to enjoy birds succumbing to the garden, attach a high value to a functional and nice looking bored house. And who doesn't really want pretty birds coming and chirping in their gardens. Therefore, the birdhouse is one of the top-selling woodworking projects.

7. Blanket Chest

I can tell you from my experience and perhaps you know this as well, a blanket chest is an item of great utility. A blanket chest is not necessarily an item to be only used in cold weather places.

Most of the households use items that need to be stored away either during the day or at night. For example, extra throw pillows need to be removed from the bed every night before sleeping. Similarly, sheets, covers, blankets that are used while sleeping need to be stored in a convenient and accessible place during the day.

A blanket chest is a utility item of everyday need in a majority of households. And that makes it one of the best sellers. Once again, the stress of making this woodworking project is on quality, endurance and finish. The design and the construction can be left simple.

8. Fruit Bowl

You may be well aware of the fact that items for household are always popular. This is an example of a really simple woodworking project that sells very well. While making fruit bowls, the important thing to keep in mind is your design and finish.

Because a fruit bowl is a common item, it sells a lot. However, because of the same reason there are lots of them available. The good news is that it is not difficult to make unique wooden fruit bowls that will stand out among the competition. A little bit of ingenuity produces great results.

9. Miniature Mantle Clock

You will be very surprised at a lot of things about this project.

It is very economical to make, simple, takes little time and ends up looking and selling like a premium high quality woodworking item.

10. Wooden Spoons and Ladles

A very very interesting woodworking project you can undertake is to make spoons and ladles of all sizes out of wood. These items are really coming back in a big way. You can attract a lot of attention and sell these items very well.

People are beginning to use more wholesome utensils in the kitchens. Wooden spoons and ladles are going to be raging popular products.

Miss Chase Women's Designer Crepe One-Shoulder Sleeveless Solid Side Slit Maxi Dress with Zip Closure

noreply@blogger.com (Unknown) — Thu, 22 Sep 2022 06:25:00 +0000

Maxi Dress with Zip Closure

Visit Amazon Get This Dress

Product Details

Material Composition100% Polyester
Style One-Shoulder
Pattern Solid
Neck StyleRound Neck
Country of Origin India

About this Item

Fabric: Crepe | Washcare: Hand wash with warm water, wash dark colors separately, do not bleach, dip dry away from direct heat, warm iron only.

The model is 5'9" and she is wearing size S.; There might be slight color variation between the actual product and image shown on the screen due to photoshoot lighting.

SATISFACTION GUARANTEED- Customer service is our number one priority.

Material Composition: 100% Polyester; Closure Type: Zipper; Occasion Type: Casual

Brand Size	Label Size	Bust	Waist	Hip
XS	34	83	65	88
S	36	88	70	93
M	38	93	75	98
L	40	98	80	103
XL	42	103	85	108

Women's Rayon Floral Peplum Top with Princess Sleeve; Office wear

noreply@blogger.com (Unknown) — Sat, 10 Sep 2022 05:40:00 +0000

Women's Rayon Floral Peplum Top with Princess Sleeve; Office wear

office-wear-dress-for-ladies

Visit Amazon Get This Dress

Dress Details

Care Instructions: Machine Wash
Fit Type: Regular Fit
FABRICS : This Rayon Fabric top looks really good and easy to wear off shoulder also.
PATTERN : Vibrant Color Top, has princess sleeves with gather around the shoulder, V-neck, square neck at the back, and flared hem at the waist. Easy to wear off shoulder also.
It has a side Zip to adjust your top & wear with comfort.
This is the perfect gift for a Festival, Diwali, Birthday, Christmas, Mother's day, Valentine, Anniversaries or just an unexpected Surprise.
Refer To Size Chart Before Making Purchase.

Product details

Date First Available ‏ : ‎ 20 May 2020
Manufacturer ‏ : ‎ ZUVINO
ASIN ‏ : ‎ B0B8NKB6NC
Item part number ‏ : ‎ Z21-001-TOP_P
Department ‏ : ‎ Women
Manufacturer ‏ : ‎ ZUVINO
Net Quantity ‏ : ‎ 1.00 count
White Jeans For Female

You wear a top and white jeans you look absolutely stunning, beautiful

Brand Size	Label Size	Bust	Waist
6	XS	33	31
8	S	34	32
10	M	36	34
12	L	38	36
14	XL	40	38
16	XXL	42	40

Beautiful Dress You Should See One-Time Beautiful Dresses For Women Kurta With Dhoti Pants

Ladies Flared Kurta With Dhoti Pant

noreply@blogger.com (Unknown) — Sat, 03 Sep 2022 10:13:00 +0000

Beautiful Dresses For Women Kurta With Dhoti Pant

Beautiful-dresses-for-women

Visit Amazon Get This Dress

Product Details

Material Composition Poly Crepe

Weave Type Other

Design Name Print

Care Instructions Hand Wash Only

Country of Origin India

About this Item

Kurti Fabric:- Rayon, Palazzo Fabric: Rayon, (100% Viscose)

Style:- Kurta Length: 34(inch), Bottom Length: 38(inch) | Pattern: Foil Print | Occasion: Casual |

Type:- Straight | Sleeve Type: 3/4 Sleeve Regular Sleeves | Color: Mustard

Packet contains:- 1 Kurti, 1 Palazzo

Declaration:- Please choose a garment size that is two inches more than your body measurement. e.g:- for bust size -36 inch, select garment size - Medium (M). There might be slight variation in the actual color of the product due to different screen resolutions.

Remark:- Accessories are just for presentation, it is not included with this product.

Additional Information

ManufacturerJanasya, Threadbucket Studio LLP, Add - Plot No A-15/4,Besides Sai Baba Mandir,Road No.8,Udhna Udhyog Nagar,Udhna,Surat-394210

PackerThreadbucket Studio LLP, Add - Plot No A-15/4,Besides Sai Baba Mandir,Road No.8,Udhna Udhyog Nagar,Udhna,Surat-394210

Item Weight300 g

Item Dimensions LxWxH37 x 27 x 10 Centimeters

Generic NameTop

Product details

Product Dimensions ‏ : ‎ 37 x 27 x 10 cm; 300 Grams
Date First Available ‏ : ‎ 11 June 2020
Manufacturer ‏ : ‎ Janasya
ASIN ‏ : ‎ B08B3XN2LC
Item model number ‏ : ‎ SET183-KR-DH-XS
Country of Origin ‏ : ‎ India
Department ‏ : ‎ Women
Manufacturer ‏ : ‎ Janasya, Threadbucket Studio LLP, Add - Plot No A-15/4,Besides Sai Baba Mandir,Road No.8,Udhna Udhyog Nagar,Udhna,Surat-394210
Packer ‏ : ‎ Threadbucket Studio LLP, Add - Plot No A-15/4,Besides Sai Baba Mandir,Road No.8,Udhna Udhyog Nagar,Udhna,Surat-394210
Item Weight ‏ : ‎ 300 g
Item Dimensions LxWxH ‏ : ‎ 37 x 27 x 10 Centimeters
Generic Name ‏ : ‎ Top

beautiful-dresses-for-women

Blend Printed Straight Kurta with Pant & Dupatta

Brand Size	Label Size	Bust	Waist
XS	XS	34	30
S	S	36	32
M	M	38	34
L	L	40	36
XL	XL	42	38
XXL	XXL	44	40
XXXL	XXXL	46	42

noreply@blogger.com (Unknown) — Fri, 02 Sep 2022 09:02:00 +0000

Blend Printed Straight Kurta with Pant & Dupatta

Blend-printed-straight-kurta-with-pant

Visit Amazon Get This Dress

Product Details

Material Composition Cotton Blend
Care Instructions         Dry Clean Only
Length                             Calf Length
Style                               Straight
Country of Origin           India

About this Item

Kurta Set Fabric: Cotton Blend || Dupatta Fabric : Net
Style: Straight || Length: Calf Length || Sleeves: 3/4
This set includes: Kurta with Bottomwear & Dupatta
Ocassion: Traditional wear, Casual Wear, party wear, evening wear
Product Color May Slightly Vary Due To Photographic Lighting Sources Or Your Monitor Settings

Product details

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ILLI LONDON Women's Dress

If You Know 15 Secret About Health And Fitness You Always Healthy And Happy

noreply@blogger.com (Unknown) — Fri, 02 Sep 2022 07:08:00 +0000

If You Know 15 Secret About Health And Fitness You Always Healthy And Happy

Tabata can help burn calories for weight loss! Know all about it

If you are someone who is always looking for a more intense workout, you should definitely try Tabata. We’re recommending it because, in addition to being a challenging workout, Tabata workout is also a well-known way to achieve weight loss goals.

What is Tabata?

Tabata is a type of high-intensity interval training (HIIT), a cardiovascular exercise that elevates your heart rate and aims to burn many calories in a short amount of time.

History of Tabata

It was designed initially for Olympic speed skaters in Japan in the early 1990s. It was found by the Japanese researcher Dr. Izumi Tabata and a group of scientists from Tokyo’s National Institute of Fitness and Sports.

Two teams of athletes were the subjects of investigation by Tabata and his crew. The first group exercised for 60 minutes each time, five days a week for a total of six weeks, at a moderate intensity level. The second group engaged in high-intensity training, exercising for four minutes and 20 seconds every day for six weeks (with 10 seconds of rest in between each set).

Tabata workout

The findings showed that Group 1’s aerobic system (cardiovascular) had risen, but its anaerobic system had little to no change (muscle).

Group 2 boosted their anaerobic system by 28 percent while showing a far greater growth in their aerobic system than Group 1.

Both the aerobic and anaerobic systems are more affected by high-intensity interval training.

Tabata protocol

Tabata involves a 10-second pause after 20 seconds of vigorous workout. The format of the workout is then completed in this 20:10 pattern. Tabata workout can be categorised as cardiovascular exercise, strength training, or both, depending on the type of exercises included in the workout. According to the International Sports Science Association, Tabata and HIIT are both forms of high intensity interval training. HIIT exercises are less demanding than pure Tabata exercises. HIIT exercises can be varied in ratios of 1:1 or 1:2. Tabata, meanwhile, maintains a 20:10 ratio.

The Tabata program

Even though each exercise in a given Tabata workout lasts only four minutes, it will probably seem like one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

Work out hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds

You exert all of your effort for 20 seconds before taking a 10-second break. This is one set. You’ll perform eight sets of each exercise.

Get toned arms and shoulders with Tabata exercises at home. Image courtesy: Shutterstock

You can pretty much exercise anyway you like. Squats, push-ups, burpees, and other exercises that target your large muscle groups are all okay. Kettlebell exercises are also quite effective.

An example of a Tabata workout looks like this:

Push-ups (4 minutes)
Bodyweight Squats (4 minutes)
Burpees (4 minutes)
Mountain Climbers (4 minutes)

Here’s how to perform it:

Do push-ups first. Perform them vigorously for 20 seconds. Push-ups for 20 seconds are followed by a 10-second break. After completing eight push-up sets, take a minute to relax. Then proceed to squats and repeat the 20 seconds on, 10 seconds off pattern. After completing eight sets of squats, take a minute to recover before performing burpees. Finish the workout with mountain climbers after the burpees.

Benefits of Tabata workout in Olympics

It aims towards a high calorie expenditure in a shorter time
The total exercise time is lesser and yet more benefits
It helps to increase the lean muscle mass
It helps increase both aerobic and anaerobic capacities
It helps to develop better alertness and focus
It improves overall balance and proprioception

Precautions for Tabata training

Do an adequate warm up.
To minimize the risk of injury, beginners should start with easier interval training and build up gradually. Try 20 seconds on 10 seconds off with easier exercises such as walking, marching in place, knee lifts etc.
Concentrate on the correct form and postures.

2. Fasted cardio vs fed state cardio: What’s better for faster weight loss?

What’s the best way to lose weight faster and get rid of stubborn fat? Well, the answer may lie in correcting your diet and fixing an exercise routine. But did you know that the timing of your workout regime can also make a difference? If you haven’t heard about fasted cardio and fed state cardio, let us tell you about it!

What has fasted cardio?

Fasted cardio is the fitness theory that working out on an empty stomach or after a prolonged period of fasting can lead to greater fat loss and fed state cardio means working out after eating a meal. While there are fitness professionals who adhere to their own theories, it is still a hotly debated topic in the fitness world. Every gym freak has this question on their mind – is fasted cardio to lose weight faster or not?

When you undertake fasted cardio, your body is in a fasting condition. This indicates that meal digestion has stopped. In essence, it refers to performing aerobic exercises without food. This typically occurs first thing in the morning after sleeping all night, but if you engage in intermittent fasting, it may also occur later in the day.

Benefits of fasted cardio:

* Fasted cardio spares you the need to prepare, eat, and digest a meal in advance if you are short on time.
* Fasted cardio enables those who engage in intermittent fasting to work out before their daily meal.
* Fasted cardio could be a good choice if you like working out on an empty stomach, especially if your stomach is sensitive or you feel more energised without a meal before a workout.

Timing matters, whether it is to do with food or exercise. Image courtesy: Shutterstock

What is fed state cardio?

The term ‘fed workout’ refers to either eating before a workout or working out while already fed. You can have a sense of being fed for anywhere between four and six hours after eating.

Benefit of fed state cardio:

* The advantage of working out when you’ve eaten is that you’ll have more energy to put into the workout.
* You will also likely be able to work harder and longer, which will result in higher energy expenditure.

Fasted cardio vs fed state cardio

Did you know that compared to fed state cardio, fasting cardio offers no discernible fat loss benefit, assuming daily calorie consumption is uniform. Yes, you have read it right! Compared to fed state cardio, fasting cardio offers no additional fat loss benefits because your body will begin using part of the stored fat as energy regardless of the strategy you utilize if you are in a daily calorie deficit.

A calorie deficit is any shortfall between the amount of calories consumed and the number required to maintain one’s present weight.

Weight management is important. Image courtesy: Shutterstock

Fitness expert Miten Kakaiya of Miten Says Fitness (MSF) indicates that studies have shown that when you perform fasted cardio, your body will metabolise or burn a greater percentage of calories from fat than when compared to fed state cardio.

However, throughout the rest of the day, your body will end up burning a lesser percentage of calories from fat. Therefore, when you look at the overall fat loss during the day where calories are equal when you do a fasted exercise vs non-fasted exercise, you don’t see much of a difference.

3. Burn stubborn belly fat like a pro with these 7 cardio exercises

While things are returning to normal, for some people, it may be becoming a task to spare some time from a busy schedule to go to a gym for a rough and tough workout. However, let us tell you that there are other ways that might raise your heart rate besides intense cardio. If you’re hard-pressed for time, you can always do a quick cardio workout session at home with these exercises! Let us share some cardio exercises to lose belly fat!

Health Shots spoke with Fitness First coach Vikash Sharma about these exercises, which might speed up your weight loss efforts and help you burn fat, particularly around your abdomen. These exercises can be performed at home and, if done correctly and consistently, can show quick results.

Here are 5 best cardio exercises to burn fat:

1. Boxing shuffle

Step 1: Put your fists in front of your chin or nose while standing with your feet wide apart.
Step 2: Right in front of you, punch. Keep in mind that your knuckles should protrude.
Step 3: Alternate between using both arms.
Step 4: Start punching in the air while standing on your toes, and make sure your back heel never touches the floor.
Step 5: Continue to move your legs along with each movement.

Tip: You can initially do 50 air punches with each hand.

2. Jump squats

Step 1: To begin, squat half-way down with your legs shoulder-width apart.
Step 2: Make sure your butt is out and your back is straight.
Step 3: Next, jump slightly and come to a stop in a squat position.
Step 4: This is one rep. Now, repeat.

Tip: Keep your hands close to your sides.

Jumping squats work well to stay in shape. Image courtesy: Shutterstock

3. Activated beast

Step 1: Get into the push-up position.
Step 2: Put your forearms on the ground. Your feet should be apart by shoulder-width. Use your upper arms as a support system.
Step 3: Maintain a straight torso while tightening your glutes and abs.
Step 4: At this point, push off one elbow and raise up onto the hand-straightening elbow. Then, while resting on your hands and toes, push off the other side and raise up to extend the other elbow.
Step 5: Now, get back to the starting position. Repeat.

4. Burpees

Step 1: Start in a plank position.
Step 2: Consistently keep your body straight and in a parallel position.
Step 3: Align your shoulders with your elbows.
Step 4: Legs ought to be widely spaced.
Step 5: After getting into position, crunch by bringing your right knee almost to your right elbow.
Step 6: Kick with your back leg outstretched.
Step 7: You can carry out two to three sets on each side for a total of 30 seconds.

Burpees is the baap of all weight loss exercises. Image courtesy: Shutterstock

5. Beast hold

Step 1: Begin by getting down on your hands and knees, tucking your toes under, and digging into the ground.
Step 2: The knees and feet should be at hip width, and the hands should be at shoulder width.
Step 3: When you contract your abs, clench your glutes, and raise your knees exactly an inch off the ground, you begin the beast hold.
Step 4: Try to maintain this posture for as long as you can without elevating your bum or allowing your spine arch.
Step 5: Aiming for one minute is an excellent place to start.

4. 5 exercises to give your lean shoulders more size and strength

When you work hard to work on your lean shoulders but they show only a little sign of muscular growth, it can be disheartening. The exercises you practice may be a part of the problem. An expert recommends some of the best exercises to build shoulder mass, which can also help to improve your neck and back posture.

Fitness expert Robin Behl of The Tribe shares a few exercises that can help you build shoulder muscle mass and a strong upper body.

Here are 5 best exercises that you can include in your daily workout routine:

1. Dumbbell external rotations

Step 1: Stand tall while holding a dumbbell in each hand.
Step 2: Make a 90-degree angle with your arms by bending both elbows.
Step 3: Position the dumbbells facing forward at a height just below shoulder level.
Step 4: Rotate your hands up so that they are directly above your shoulders and the dumbbell is in front of you.
Step 5: Bring them back down. This completes one repetition.

Dumbbells can help you gain muscle around shoulders. Image courtesy: Shutterstock

2. Push-ups

Step 1: Get on your hands and knees and crawl to the mat. You will get a better grip when you practise on a mat.
Step 2: Now straighten your palms by pressing them firmly against the mat. Make sure your hands aren’t too wide. They ought to be slightly wider than your shoulder. Make sure you are on your toes and that your legs are straight.
Step 3: As you breathe in, lower your body while keeping your core tight. After that, pull your body up while exhaling while pressing your palms firmly into the mat. When you lift yourself, don’t forget to lock your elbows. For a wider range of motion, get as low as you can.

Pro tip: For better outcomes, try using your upper body. Additionally, it would be fantastic if you could maintain your push-up when you are up. The hold should not be for more than a second.

Also, read: 5-yoga-poses-to-cure-your-hangover

3. Parallel bar dips

Step 1: Stand in the middle, resting your hands on the parallel bars with your palms facing your body.
Step 2: With your arms, lower yourself down while maintaining a straight back and shoulders. If required, you can also bend your knees slightly so that your feet don’t touch the ground.
Step 3: Return to the beginning posture by pushing yourself up.
Step 4: For the duration of the set, continue pushing up and down.
Step 5: Put your chest down and lean forward. That’s one rep. Aim at at least 8-12 dips.

Bar dips can generate fire in your shoulder! Image courtesy: Shutterstock

4. Olympic ring pull-ups

Step 1: Make sure the gymnastic rings are high enough for you to stand precisely beneath them and lower your body without hitting the ground.
Step 2: Stand under the rings, take hold of them with your palms facing inward.
Step 3: By bending your arms, draw your chest up and towards the rings. Be careful not to jerk because this could make the rings swing.
Step 4: Hold this position with your chest at its highest point for one second, then slowly lower your body back to the beginning position.
Step 5: Once you are done, praise and repeat this exercise.

5. Olympic ring dips

Step 1: Take a set of gymnastic rings with you.
Step 2: Jump up, supporting yourself, locking out your elbows and turning out your thumbs to create a secure shoulder position.
Step 3: Placing your elbows on top of your wrists as you lower down and into a bottom posture.
Step 4: Press again, resulting in a lockout.

Why should you concentrate on shoulder workout?

You will never develop sculpted shoulders and collarbones without shoulder exercises. When your shoulders are open and relaxed, you stand taller and appear leaner overall.

Furthermore, your shoulder muscles originate in the lower neck and spread all the way to your shoulder. That’s why, according to a study published in the International Journal of Sports Physical Therapy, performing shoulder exercises also helps to relieve lower neck pain.

Not to mention, you won’t be able to carry those heavy weights if you don’t have strong shoulders!

5. Even 20 minutes of this one activity can reduce your Covid-19 risk!

Covid-19 is spreading rampantly once again, raising curiosity in and around all that we can do to raise our guard and boost our immunity! A recent global analysis of data suggests that indulging in at least 20 minutes of daily physical activity can reduce Covid-19 risk or at least saves one from falling chronically ill because of the virus.

A study published in British Journal of Sports Medicine further recommends a total of 150 minutes of moderate-intensity workout weekly or 75 minutes of vigorous-intensity workout to guard your body against Covid-19. It deduced that regular physical activity was associated with lower risk of infection, severe Covid-19, hospitalization and mortality.

According to the experts, practicing exercise regularly gives one the best protection against the gravity of respiratory infections. Not just Covid-19, consistent workout also offers protection against various other issues such as obesity or having type 2 diabetes as an after-effect of Covid-19.

Exercise your way to increase your immunity! Image courtesy: Shutterstock

To understand the benefits of adhering to a regular exercise regime, Health Shots reached out to Dr Pritha Nayyar, a consultant in Respiratory Medicine at Asian Hospital.

Health benefits of daily physical activity to reduce Covid-19 risk

Eating the right diet to boost immunity is important, but so is a physical exercise regime. According to Dr Nayyar, moving your body daily offers a myriad of health benefits. She reckons at least 20-30 minutes of workout a minimum of 3 times a week. It could be anything ranging from a simple daily brisk walk to bicycle riding to running.

1. Lowers stress levels

Exercises are believed to decrease the stress hormones in the body. Stress attacks your body’s immunity in totally unfathomable ways. Being a major cause of bad immunity, a regular workout is believed to release endorphins that are happy hormones and keeps stress at bay. Also, what’s better than feeling good every single day?

Exercise can reduce stress. Image courtesy: Shutterstock

2. Gives a tough fight to any type of infections

Engaging your body in a workout helps fight infections better with increased antibody response. A regular 30 minutes of physical activity increases cd4 cells and IgA which further aids in giving a boost to your immunity.

3. Improved quality of sleep

Normally, 7-8 hours of daily sleep is suggested to rejuvenate your body and increase productivity levels. When your body engages in strenuous high-intensity workouts regularly, your body feels exhausted by the end of the day. This exhaustion further translates to improved quality of sleep. And, daily deep sleep works miraculously as an immunity booster.

4. Prevents obesity while keeping you fit

Obesity can lead to a set of chronic health issues and makes you lazy and lethargic. Workout can help shed that extra weight from your body and aids in healthier weight management. Being physically fit is a boon in its own ways. A fit person with an ideal weight has a lesser chance of developing chronic illnesses. And, even if one catches any illness, the body is in its perfect state to give a tough battle against infections.

Step up your fight against Covid-19 with strength. Image courtesy: Shutterstock

5. Decreases severity of Covid-19 illness

Exercises such as running or cycling are proven to increase lung capacity and better respiratory health. Covid-19 tends to attack people’s respiratory organs. So, it is essential to keep your respiratory health under check to combat the risk of catching covid or reduce the severity of its symptoms. Techniques like deep breathing further enhance the working of your respiratory organs.

6. Malaika Arora gives yoga in spo, gives a sneak peek into her go-to pose for toned legs

In a conversation involving the role of yoga to get that prim and poised body, the name of B-town fitness diva Malaika Arora surely pops up. Known for her strict adherence and commitment to a healthier lifestyle and yoga, she never fails to fuel our motivation levels. From high-intensity gym workouts to power yoga sessions to buddy workouts, she aces it all. And this time, she has given us some fitsp to pursue yoga for toned legs!

“I love doing high-intensity workouts that tone my body. And you know what, sometimes the simplest looking asanas are the most effective,” Malaika wrote alongside her post.

Mostly papped outside her gym or yoga studio, she manages to squeeze some time out for herself even in her on-the-go lifestyle. With her passion for yoga and fitness, she seems to be aging backward, defying all age and body stereotypes.

As fans, we frantically wait for #MalaikasMoveOfTheWeek.

So, Malaika took to her social media to spill the beans about her perfectly toned legs. This time, she went basic by rolling out her yoga mat in a garden with breezy white yoga apparel, nothing fancy.

Chair pose or Utkatasana is a yoga pose that all beginners must include in their routine if they desire to make their muscles stronger than ever. Image courtesy: Shutterstock

In her Insta reel, she is seen doing one of her go-to asana, Utkatasana aka Chair pose. A low-squatting exercise, it works like magic for toning your legs.

Here’s why Chair Pose is Malaika’s go-to yoga asana for toned legs

1. Strengthens lower body muscles

This chair pose gets your legs, upper back, lower back, hips, glutes, and feet in motion. Further, Utkatasana widens and elongates your back, boosts stamina, and strengthens your core strength and muscles. If you are experiencing any rigidity in your shoulders, arms, or back, this pose can help alleviate any stiffness.

2. Stretches your upper body

As an essential part of sun salutation yoga, the chair pose gives a stretch to your shoulders and chest and engages all the upper body muscles with it. As it involves the use of body control, Utkatasna promotes better balance and gives the right posture to the body. With extensive use of the shoulders and back, your upper body gets that stretch for better motion and posture.

3. A stress-buster for all

Indulging in any type of daily yoga activity helps relieve stress. The chair pose demands a strong hold over our body, so it aids in building a strong focus. Alongside, it widens our chest, thus improving the capacity of lungs and respiration.

Get rid of the stress with this pose. Image courtesy: Shutterstock

Here’s how to do yoga pose Utkatasana

1. Start by standing tall and taking a few deep breaths to get ready.
2. Gently bring your but back and begin to bend your knees slightly.
3. Raise your arms as you inhale and keep your breath deep and normal.
4. Keep your body weight on the thighs and not on your knees. You will feel tight strength on your back and thighs.
5. Stay in the pose for at least 5 deep breaths.
6. Gently inhale, and stand up tall again to get back to normal and relax.

So, start your week by doing your version of Utkatasana, and stay consistent with a daily regime.

7. From 59.4 kg to 55.1 kg in 6 weeks, Genelia D’Souza’s fitness journey proves she’s indomitable

Known for her bubbly vibe, actress Genelia D’Souza knows how to don several hats with equal aplomb. From being a refined actress to a steadfast companion to a devoted mother, she has aced all roles. And recently, we got a glimpse of another fierce side of her when she decided to embark on a fitness journey.

She clocked a six-week fitness journey while promising to stay focused on this path forever. Going from 59.4 kg to 55.1 kg was anything but easy. However, with sheer determination and commitment to a healthier lifestyle, she was able to hit the mark. Her workout was a mix of cardio, weight, and strength training. Her success proved that if a woman decides to do it, she always emerges successful by conquering her fears or insecurities.

Genelia D’Souza fought her fear with determination

In the first week, Genelia confessed her faltering thoughts and insecurities about taking up this 6-week challenge. In an Instagram video, she admitted, “Week 1- Unsure, underconfident, uncertain.”

Being a woman with no façade, she kept sharing snippets of her unfiltered journey all over social media. In a video, she was seen hitting the gym at 5:30 am and struggled a lot in weight-lifting with help from her trainer.

The world of fitness seems like that of glamour or glitz. But Genelia showed up to show her raw and authentic side of her journey. And, she dived into these challenges for herself and healthy life, instead of external validation.

One of her captions read, “Fitness isn’t just about glamourizing it. It’s about all those emotions that one goes through, before the journey, during the journey, and after the journey. Fail or Fly but I’m taking this journey.”

Keeping the fun element alive

Genelia D’Souza is hands down the queen of funky reels. She’s best known for her jovial nature, and her social media is a testimony to that. Even during her workout, she didn’t miss out on easing it up and having fun. In one of her videos, she shows us her goofy side by playing around in the gym and using a stack of dumbbells as piano keys.

She added a caption that said, “Day 1 of the 6 weeks workout plan ahead. But not without some fun.” In a note, she added: “When it’s the time to work out and you think it’s time to party.”

Also read: The one fitness mantra you can’t compromise on if weight loss is on your mind!

Coming out stronger and better

Genelia battled all odds to reach her desired mark. Her wonderful transformation has driven her to make fitness an integral part of her life. She wishes to commit to it forever, and not just for now.

She penned down a beautiful note which reads, “I want fitness to be a part of my life, I want to not get disheartened every time I binge and I also want to be aware that there’s a reason it’s called cheat meals and not your regular diet.”

Further, she added, “I want to be able to talk, every time my scale shows a higher weight without feeling guilty about it and I want to also make it evident that, just weight in fitness, is not the only thing that matters but rather muscle development, agility, flexibility matters too.”

Genelia is married to actor Riteish Deshmukh. Image courtesy: Instagram | Riteish Deshmukh

Importance of family support for Genelia D’Souza

Genelia, a mom of two, kept sharing snippets of her workout regime that clearly told us that she had the constant support of her husband, Riteish Deshmukh, who gave his equal share in making this journey a success for her.

8. Want to burn calories for weight loss? Try cycling every day

Cycling undoubtedly evokes memories of childhood, whether it’s riding to school or catching up with friends. In addition, cycling is a well-known, simple, yet effective cardio exercise. Yes ladies, it’s not only a fun outdoor activity but also a great way to stay fit and healthy. You might also be surprised to learn that cycling is a popular form of exercise among Bollywood stars like Sara Ali Khan and Dia Mirza. Want to give it a try as well? If so, let’s first help you find all the benefits of cycling so you can anticipate the positive changes you will go through.

Is cycling the best workout?

Cycling has long been praised as a fantastic form of exercise, and it is clear why. After all, biking or cycling is a top-notch aerobic exercise. It will help you burn calories and build your legs, hips, and glutes in addition to your lower body.

This is a great option if you want an exercise that is easy on your back, hips, knees, and ankles. Cycling is also the simplest and most accessible form of exercise.

Choose to cycle and kick off potential diseases. Image courtesy: Shutterstock

Here are 7 expert-recommended benefits of cycling:

1. Improves cardiovascular health

Cardio means heart, and cycling helps you strengthen your heart muscles, which leads to improved cardiovascular health. According to a study conducted by the University of Glasgow, people who cycle every day experience notable health benefits, including improved cardiovascular functioning and a reduced risk of heart related diseases.

2. Helps in weight loss

Cycling is often considered to be one of the good low impact options for aerobic exercise. Mukul says, “Cycling is a great exercise to burn calories and, in addition to strength training, cycling can help a person manage their weight because it increases the metabolic rate, builds muscle, and burns body fat.”

3. Improves lung health

The respiratory system is associated with breathing, and during cycling you have to breathe a lot, which helps in improving cardiorespiratory health and keeps blood pressure under control. “Physical activity such as cycling, can help the immune system protects a person from respiratory infections such as SARS-CoV-2, which causes Covid-19.”

Start cycling, for your lung’s sake! Image courtesy: Shutterstock

4. Increases fitness levels

Cycling is aerobic when you are doing it for a longer duration at a steady speed, as well as anaerobic. When you are riding uphill, it really helps to target both of your systems, resulting in an increase in your fitness levels.

5. Low impact on your joints

Cycling is a low impact form of exercise, making it a safe choice for older adults and people with weak or damaged joints. As your foot does not land on the floor like in running or jumping, cycling really helps in giving you a good workout without putting extra pressure on your joints. Cycling is especially great for women, as it reduces the chances of developing issues such as osteoarthritis.

6. Relieves stress

Cycling is a great way to exercise regularly and stay fit, not only physically but mentally too. As a fun activity, it takes your mind off of daily stress and anxiety by developing a sense of calm and ease. With less mental health issues, you’ll also experience a good sleep cycle and be energetic.

Cycling can make you happy. Image courtesy: Shutterstock

7. Beginner-friendly

Cycling is also a relatively easy and affordable type of physical activity to start for an individual as it does not require any major skills as you can just take up your bicycle and start cycling.

Apart from these health benefits, cycling is also environmentally friendly. It is the most sustainable mode of transportation and doesn’t cause any environmental damage as compared to motor vehicles, which cause a lot of noise pollution and excrete very harmful gases.

9. If you wake up with back pain, do these 4 exercises for relief

Stiff backs have become commonplace. We sit on our beds all-day long, in all sorts of different positions, especially if we’re working from home God knows how bad it is for our body posture and back! So, don’t be surprised if you wake up every day feeling like an old person with a hand on your back while trying to shake away the stiffness from your back. It is our deteriorated lifestyle that has led to this. But it is important that you don’t neglect this problem and find timely solutions to it.

1. Release your upper back

To perform this exercise you need to kneel beside your bed and bend forward so that your elbows are on the bed. Make sure your forehead is touching the mattress. Stay in this position for at least 60 seconds, so that you feel the stretch in your upper back.

2. Spinal Twists

Lie down on your bed and stretch your arms sidewards. Bend your knees and twist them, from below the waist, to your right and then left. Make sure your upper body remains in the same position. Do this 20 times to release the tension in your lower back.

3. Cat Cow

This is a very famous yoga exercise known as Marjaryasana in Sanskrit. This exercise will help if you have stiff or sore muscles. To perform this exercise, get on all fours and balance your weight equally. Inhale as you look up and drop your belly down. Then exhale as you look down and arch your back. Do this 10 times in succession, but be very gentle with your movements.

Perform this exercise to get rid of a stiff back.

4. Child’s Pose

This is a yoga pose also known as balasana. This pose helps with the strengthening of your spine. Push back from a kneeling position as you set your hips on your ankles. Stretch your spine forward with your arms in front of you. Hold this pose for at least 60 seconds.

Stretch your spine with the child’s pose! Image courtesy: Shutterstock

Follow this routine, step-by-step, every time you wake up with a stiff back in the morning. “Remember to follow your natural range of motion and never to over extend, especially in the morning. Talk to your doctor if you have chronic pain or a low back injury,” advises Mankirat.

10. Stressed or excited? Let your mood decide your fitness mode!

From one day to the next, our morale is as changeable as an autumn sky – sometimes dark, sometimes bright. Fortunately, sport helps us find a good ‘mood’ by meeting our current needs. Whether you may be Stressed, tired, nervous or impatient, you should find those ways to stay fit that suit your mood of the moment.

Different ways to stay fit according to your mood

1. If you’re tired, here’s what to do

Do you grapple to get out of bed in the morning, and even your makeup fails to hide your lack of sleep? It’s best to concentrate on hour mind and body activities. Focus on breathing and pay attention to your body, relaxation and meditation. The choice is vast: yoga, Pilates, body balance, floor bar, tai chi, and more.

The “Zen” dimension of these activities spreads in us and cultivate a form of inner serenity which recharges our batteries. Another advantage is that these are gentle activities for the joints and therefore, more suitable for avoiding injury in the event of fatigue.

Breathing activities calm you down. Image courtesy: Shutterstock

2. If you’re excited, here are tips to stay fit

Choose an intense sport that lets off steam: Cross training, body attack, indoor cycling, swimming, squash, running and more.

These moderate to high intensity sports make us sweat, burn calories and require a lot of energy. You feel drained, but lighter at the exit.

3. Feeling grumpy? Here’s how to let go

This is when you should look for a sport to let off steam: jump rope, bootcamp, swimming or, even better, combat sports: boxing, karate, judo, Krag Maga , kung fu, etc.

If you tick a little at the idea of hitting an opponent or a punching bag, you should choose a fitness version without impact, such as cardio boxing or body combat.

These activities are focused on explosiveness, cardio or inspired by martial arts. They are perfect for bringing down the negative and finding inner calm.

4. Combat stress with these fitness activities

Pressure at work or study deadlines can all be stressful. Anxiety also tires us out and ends up slyly lodging itself in our trapezius muscles. This is when we must look for a sport to eradicate stress and release tension.

In the ‘soft’ version, we opt for yoga and other relaxing activities, but nothing beats a good cardio session: running, aqua biking, body attack, body combat, gym, circuit training, bootcamp or swimming.

Box your anger. Image courtesy: Shutterstock

Gentle gymnastics works the body in depth and gently. It helps to dissipate muscular tensions, loosen the joints, improve posture and relax. As for cardio, it lets off steam and allows us to eliminate both the toxins and the stress that undermines us.

More broadly, the practice of any physical activity whatsoever, releases hormones of well-being – the famous endorphins.

5. How to stay fit when you feel shy and fearful

Opt for a sport that encourages you to push the limits and sets you for small challenges. Another option is team sports (basketball, volleyball and football) which help to open up to others.

These activities help us get out of our comfort zone. In unknown territory, we gradually strengthen our self-confidence. In the case of team sports, we learn to think collectively, to trust others. More broadly, group sports help to bond and to express oneself.

6. Control impatience with a fitness activity

If you want things fast to have time to fix everything we have placed in our “to do list”, choose express training in short formats of 30 minutes, 45 minutes – indoors, HIIT, abs, buttocks and circuit training express. It would be nice to choose aqua-fitness activities.

As effective as one-hour workouts but more intense (apart from abs and buttocks), short formats are well-suited to city dwellers and busy mothers with packed schedules. These are also useful in case of temporary demotivation!

Abs can do more than just take the flab away! Image courtesy: Shutterstock

7. How to stay fit and happier if you are depressed

Beyond the gloom, you will need a dose of “fun”! Go for a sport that will boost optimism and make you a smile. Rely on warm, friendly atmospheres that send the gloom waltzing like the Swedish Fit, the trampoline.

Go for “feel good” sport activities, or indulge in dance forms such as modern jazz, classical, Latin, zumba, fitness dance and hip-hop.

Make sure you stay fit!
The playful and happy spirit of these activities and the expressiveness of the dance help clear your head and let go of everyday life.

If you don’t want to see people, you can count on a running outing (even in winter or in the rain with the right equipment ) which will boost your morale.

11. Here’s how rolling on the floor like a baby can improve your flexibility! Try it

Have you ever noticed what babies, who have not yet started walking, do when they are just lying idle? They start rolling up and down the bed, so much so that their parents have to create a fort with pillows so that they don’t fall off the bed! Rolling on the floor or bed is a natural instinct for them and it helps in building the foundation for all their movements and body balance. The concept remains the same when it comes to adults.

Celebrity yoga instructor Anushka Parwani recently posted a reel where she explained how practicing rolling exercises on the floor is a great way to improve total body function

12. HIIT vs LIIT: How to decide what’s better for your weight-loss journey

An exercise routine may not be standard. It can differ from person to person, depending upon age, flexibility, capability, caliber, stamina, health conditions and more aspects. While the fitness world is abuzz with HIIT and LIIT routines, do you find yourself scratching your head over what may be better if your eyes are set on weight loss? Come, let us find out what’s the better weight loss exercise between the two.

Health Shots got in touch with Gaurav Pawar, K11 certified personal trainer, to understand the difference between HIIT and LIIT.

Facts about HIIT

HIIT is defined as High Intensity Interval Training and is a higher intensity workout for shorter durations.

In HIIT, one pushes to complete a set in shorter intervals of time. In simpler terms, these workouts are short bursts of intense exercises alternated with recovery periods. The composition of a HIIT is to put in maximum effort when at peak and then take a break to recover, followed by a repeat of the set depending on the goal. This kind of workout increases the heart rate, forcing your body to burn calories.

Engage in high intensity interval workout. Caption: Shutterstock

Benefits of HIIT

* Burns more calories in a short time frame
* Reduces blood pressure and blood sugar
* Improves oxygen intake
* Facilitates proper digestion

All about LIIT

LIIT is Low Intensity Interval Training or also commonly known as Low Intensity Steady State. It is done for a longer duration at a steady pace.

LITT is a form of cardio exercise where one maintains the same low-intensity pace for a set period of time. This time can depend on the duration one sets for their workout, 30 minutes to an hour.

The goal of this kind of workout is to perform it at a steady pace in order to sustain energy to consistently workout for the stipulated time of the workout.

Benefits of LIIT

* Helps to increase mobility
* Improve strength
* Improves cardiovascular endurance
* Gentler workout for joints

HIIT vs LIIT: What’s a better weight loss exercise?

Many people struggle with losing weight and maintaining a deficit. As a result of this, people get on workout and diet fads trying out unsustainable ways of losing weight. Having a certain goal in terms of weight or reducing belly fat can be a motivating factor, but compounding your entire fitness journey just solely on weight loss can be a wrong outlook to have.

So, to answer your question of what may be better for weight loss, Pawar explains, “Instead of fixating on weight loss, one should concentrate more on fat loss for the body. For fat loss, both HIIT and LIIT are effective in their own ways.”

HIIT and LIIT workouts are also good for muscle endurance. For building muscle, muscle hypertrophy and strength one should also focus on weight training under the proper guidance of a registered exercise professional.

To summarize, one can incorporate different kinds of workout in their regime and reap the benefits from them.

Eat healthy, eat right! Image courtesy: Shutterstock

Other than the exercise segment, one has to majorly focus on the dietary aspect.

Nutrition plays a crucial role in fat loss and muscle retention. Any kind of physical activity can help to lose fat but in the longer scheme of sustainable fitness and health, nutrition plays a key role. One has to maintain a calorie deficit to lose fat and ensure a proper intake of all macro-nutrients. Sufficient intake of protein, proper recovery and a sustainable, consistent fitness regime is the way to journey to your goal!

12. Give these 10 exercises a chance for a flat belly at home

These days, if you’re gaining weight, you may find it mostly on your belly. Isn’t it? Although every person’s body responds to weight gain differently, the belly is an area that is prone to retain fat, leading to belly fat. It’s harmful since it serves as an open invitation to numerous fatal and life-altering illnesses. Therefore, if you want to accelerate your weight reduction process and lose all the extra kilos you’ve accumulated, here are some of the best exercises for flat belly.

Health Shots spoke to fitness professional Vikash Sharma about these exercises, which can help you reduce belly fat and can speed up your weight loss journey. These exercises can be practiced at home and can show results if done regularly in the right manner.

Here are 10 exercises for flat belly and weight loss:

1. Spot run

In a comfortable position, begin running.
As quickly as you can, try to extend your legs as high as you can.
Run for 1 to 2 minutes while you are on the spot.
And if you’re beginner, try jogging for 20 to 30 seconds as quickly as you can.
Take a minute break here, consume some water, and get ready for the next round.
This cardio circuit needs to be done at least four times.

Running will enhance your body movement! Image courtesy: Shutterstock

2. High knee

Simply maintain a straight posture and, alternatively, bring your knees to your chest.
Continue hopping back and forth between your legs, and that’s all.
To burn more calories, perform at least four sets of 50 high knees on each leg.
Speed is crucial. Do it as fast as you can.

Get up on your feet and leave the weight behind. Image courtesy: Shutterstock

3. Plank

Start in plank position.
Move your weight slowly to your right forearm (or palm).
Straighten out your left arm in front of you.
Hold for three seconds while maintaining a firm core.
Return your arm to its starting position slowly.
Change arms, then repeat.
Make two to three sets of 10 repetitions.

Plank your way to a strong core and flat belly! Image courtesy: Shutterstock

4. Side planks

Lay on your side with both legs spread out in a long line, your lower elbow directly under your shoulder, and your forearm flat on the floor.
Feet can be piled for greater difficulty or spaced apart for greater stability.
By engaging your core and lifting your hips off the ground, you form a straight line from your head to your feet.
For 15 to 30 seconds, hold on. Your top hand might be on your hip (which is easier) or extended upward (harder).

Bring out your stopwatch, ladies. Because it’s plank-o-clock! Image courtesy: Shutterstock

5. Mountain climbers

Assume the plank position.
Hands spread apart, back straight, and engaged core.
As far as you can, bring your right knee to your chest.
Repeat the motion while switching legs.
Repeat the motion while maintaining a strong core and keeping the hips down.

Lose weight and get toned abs with this one move. Image courtesy: Shutterstock

6. Plank jack

Start in a plank posture with your feet together, your shoulders over your wrists, and your body in a straight line.
Jump your feet wide while keeping your buttocks down, like a jumping jack. Your feet should jump back together.

Enhance your flexibility with this workout! Image courtesy: Shutterstock

7. Leg raise

Start by laying on your back, with your hands by your sides.
Straighten your legs and start lifting them up to the ceiling.
Even if you are unable to raise your legs fully just now, make an effort to lift them straight.
Continue lifting until you can no longer lift your legs up and they are towards the ceiling.
After that, lower them to the ground once more and continue the process 15 to 20 times.

The Legs Raised Pose is wonderful for your core strength and reproductive health. Image courtesy: Shutterstock

8. Jumping jacks

Keep your feet together and your back straight.
Open your hands in a lateral position and draw a straight line with your shoulders.
As you extend your legs, clap your hands together in front of you.
Close your legs as you leap again.
With your shoulder, bring your hands back to a straight position. then repeat.

There’s a lot you can do in your fitness routine without jumping! Image courtesy: Shutterstock

9. Crunches

Lean back and lie down. Your feet should be placed on the ground hip-width apart.
Kneel down and cross your arms over your chest. Inhale while tightening your abs.
Exhale and raise your upper body while maintaining a relaxed neck and head.
After taking a breath, reset your position.

Work that belly out. Image courtesy: Shutterstock

10. V tucks

Start by sitting in a v-sit with your knees raised and your back long.
Maintain a firm core while you lean back and spread your legs.
Retract your knees, tighten your abs, and repeat.

Tone your love handles through this pose and develop core strength. Image courtesy: Shutterstock

So ladies, practice these exercise at home regularly to see results!

13. 5 reasons you shouldn’t skip a morning yoga practice

Inculcating the regular practice of yoga is considered a healthy lifestyle habit for the body and the mind. But doing yoga in the morning can be especially beneficial for you.

If you are confused whether to do yoga in the morning or event, let’s solve it for you! Empowerment coach Jagriti Kajaria tells Health Shots about the reasons why yoga in the morning is the best gift you can give to your health.

5 benefits of doing yoga in the morning:

1. It recycles our first breath

The first breath of the day that we take is the most potent, the one with a lot of hidden potential to create, live and enjoy throughout the day. Our senses are yet to start and just before the eyes have opened, in that first breath, the point between dreaming and waking, we begin to co-create with the universe. This sets the tone for our day.

So, if you are waking up with the thought that “I have a hectic day”, “I did not sleep well”, or “I am not feeling healthy today”, just shut your eyes – turn over, take a deep breath and wake up again. With the consciousness ready to unfold, the waking hours impact how our day will be. Use the first hour of your day to harness these energies and have the remaining hours meaningfully productive.

Breathing properly in the morning can have a positive impact on the mind. Image courtesy: Shutterstock

2. Yoga warms up and kickstarts the body

When we wake up, the body is cooler and at rest. When we do yoga, the body gets heated to purify and transforms into becoming the energy power centre. The mind is activated to start the inner wisdom and unleash the power of mental strengths and divine acknowledgment. This is the secret to utilising the three components – body, mind and intellect as the radiant source throughout the day.

3. Channelizes our vibration

Even when we are asleep, our cells are not at rest as they are vibrating at a lower frequency. As soon as we wake up, the cells start to slowly increase their vibrations and frequency. If we don’t channelise these vibrations through activities like yoga, they can get scattered out through our thoughts. This makes us feel stretched in different directions.

4. Matches our body’s clock with the Sun’s rhythm

When our cells are exposed to the morning light, it kickstarts our body’s functions. On first exposure to light from darkness, the brain shuts down melatonin production, thereby stimulating the physical system that directs bodily functions.

A morning yoga session impacts a lot of our body’s rhythm and production of melatonin in the brain. Therefore, the various stretches of Surya Namaskar, help us connect with the source of light and life – the Sun.

Surya Namaskar is a commonly practiced set of yoga asanas in the morning. Image courtesy: Shutterstock

Leveraging the techniques of yoga can help us safely lengthen and contract our muscles using the facility of breath, thereby resetting the muscle fibers and balancing the alignment for support, which is a stress buster.

5. Enables us to take charge of our mind

Morning hours are known to be a highly receptive time for the mind as the communication channels between the body and the intellect are relatively open. This can be accomplished only if we resist the immediate pull toward the external stimuli as we wake up. This phenomenon happens before our brains have commanded our consciousness and allowed our body to run on autopilot. In this quiet time, just like the new day, we too are reborn, establishing it as one of the best times for moving meditation.

So, now that you know, try doing yoga in the morning and see the different energy it can bring to your life.

14. 3 exercises you can do if you have a spinal cord injury

A severe impact to your spine that fractures, dislocates, crushes, or compresses one or more of your vertebrae can result in a traumatic spinal cord injury. But if you think it will leave you with a sheer lack of mobility, you may want to rethink. Doing certain spinal cord injury exercises can help you stay fitter and healthier.

A recent study looked into whether people with spinal cord injuries can walk and run. The international research was successful in regaining muscular movement in a model of organically paralyzed mice through artificial nerves. The researchers trained a paralyzed mouse to walk, kick a ball, and run on a treadmill.

Furthermore, the study team demonstrated the potential future use of artificial nerves for voluntary movement by extracting samples of recorded signals from the motor cortex of moving animals and controlling the legs of mice using artificial synapses.

Thus, it was discovered that individuals with spinal cord injuries can run and walk.

Health Shots spoke to Dr Rajesh Kumar, Consultant Orthopedics, Manipal Hospitals, Ghaziabad to know what type of exercises can help if you have a spinal cord injury.

Spinal health can be improved! Image Courtesy: Shutterstock

3 types of exercises that can help you if you have a spinal cord injury:

1. Stretching

Stretching is important for people with spinal cord injuries to prevent and alleviate tight muscles and joints. All main muscle groups should be stretched as part of a thorough flexibility routine. Your shoulders, hips, knees, and ankles should be your main areas of attention as they are frequently tight after injury. You can stretch on your own or with assistance from a trainer, therapist, family member, or friend. Even daily stretching sessions can be beneficial for certain spinal cord injury sufferers. First, spend at least 30 seconds gently stretching each muscle group. Consider stretching both before and after strength training and cardiovascular exercise.

2. Strength training

The main muscle groups that you can control should be the focus of your strength training.

Strength training exercises include:
* Trunk push-ups
* Cross fit balance work
* Isometric back exercises
* Spinal twists
* Lean in all directions
* Lower-body twists

Do the right exercises under guidance. Image courtesy: Shutterstock

Each person’s muscles will be different according to their injury. Plan to complete each exercise at least 10 times in the beginning (10 repetitions = 1 set). Take a brief rest. Every set should be repeated one or twice. Strength training is most effective when you push yourself until you need assistance to complete another exercise.

3. Aerobic workout

Cardiovascular health benefits of aerobic exercise are highly helpful. Aerobic exercises include:

* Cycling by hand
* Rowing
* Exercise in circuits
* Swimming
* Wheelchair basketball game.
* Briskly pushing your wheelchair (if you use a wheelchair)

The “talk test” can be used to determine how intense your workout is. The test is pretty simple. You should be able to talk while exercising at a moderate level, but not sing. Also, you shouldn’t be able to speak for more than a few sentences without pausing to take a breath if you are engaging in vigorous-intensity exercise.

Lastly if you’re having spinal cord injury, you cannot maintain your fitness just by a normal everyday routine. Regular exercise can help you lower the chance of developing any health issues after the injury. Also, ask your therapist to recommend the exercises that are ideal for you based on the position and level of your injury.

15. 5 yoga asanas to burn the guilt and calories of a cheat meal day!

There are some days when you just can’t control your cravings and go off-diet to satisfy your taste buds! And then you regret it later. But what if you discover a mantra that allows you to enjoy your cheat meal without feeling guilty about gaining weight?

Popular yoga instructor Sarvesh Shashi has total empathy for those who indulge in their cheat meal cravings.

So, he says in an Instagram post, “When you can’t cut calories from your diet, burn them off with tough but effective yoga poses, so you remember the next time to avoid binge eating!”

The yoga expert shared some effective yoga asanas for the days when you cheat on your diet. According to him, you shouldn’t at least skip yoga even if you skip your diet for a day, if weight loss is really on your mind.

5 yoga asanas for your cheat meal day

1. Utkatasana

The word ‘utkata’ means intense or strong, and asana means posture. Also known as a chair pose, it involves sitting on an imaginary chair.

How to do it:
* Take a deep breath in and extend your arms upwards.
* Your elbows shouldn’t be bent, and your palms should be facing one another.
* Exhale now, and bend your knees until your thighs are nearly parallel to the ground.
* To assume the final position, straighten your back and lower your tailbone.

Chair pose. Image courtesy; Shutterstock

2. Dhanurasana

This is one of the 12 fundamental poses listed in Hatha Yoga. It is a Sanskrit term which means bow position in English, and its stance resembles an archer’s bow.

How to do it:
* Your feet should be slightly apart and almost parallel to your hips when you lay on your stomach.
* Your arms should be by your sides.
* Fold your knees slowly and place your hands on your ankles.
* Take a deep breath in, lift your chest off the floor, and raise your legs.
* Stretch it out now.

3. Setu Bandasana

Setu Bandasana, also known as shoulder supported bridge or simply bridge pose, is an inverted backbend pose used in Hatha Yoga and contemporary yoga as practice.

How to do it:
* With your feet flat on the ground and hip distance apart, lie on your back and bend both knees. With the palms downward, slide the arms alongside the body. The heels should be lightly touched with the fingertips.
* Place your feet firmly on the ground and exhale as you lift your hips and twist your spine off the ground. To keep the knees at hip distance apart, gently squeeze them together.
* Squeeze the shoulders and arms together to elevate the chest. To rise the hips higher, engage the legs.
* Take 4–8 breaths and hold them.
* To let go, exhale and lower your spine to the ground slowly.

4. Bhujangasana

In Hatha Yoga and contemporary yoga asanas, the cobra pose, also known as Bhujangasana, is a reclining, back-bending position. It is frequently done as part of the Surya Namaskar cycle of asanas, and can be one of your cheat meal strategies to offset your calorie intake.

How to do it:
* As you lay on your stomach, raise your head and trunk using your hands as supports.
* Your arms should be elbow-bent.
* Gently raise your head in an arched position.
* Ensure that your tummy is pressed firmly against the ground.
* Your toes should be pressed firmly into the ground.
* Hold the pose for 5 seconds.

Cobra pose can boost energy levels! Image courtesy: Shutterstock

5. Navasana

The yoga asana known as Navasana or Boat Pose, focuses on building core strength. It demands the practitioner to hold his or her body up so that it resembles the letter V.

How to do it:
* Put your legs straight in front of you, sit down on the floor. Put a little pressure with your hands on the ground behind your hips.
* Lean back slightly and lift through the top of the sternum, being careful not to curve your back. Using your sitting bones and tailbone as a tripod, distribute your weight evenly.
* Exhale, bend your knees, and while keeping your knees bent, elevate your thighs so they are slanted upward by roughly 45 degrees.
* If it’s possible, slowly straighten your knees while bringing the tips of your toes up toward your eyes. If it’s not possible, maintain a bent knee position with your lower leg parallel to the ground.
* Draw your shoulders back and stretch both arms forward, parallel to the floor with your palms facing in, keeping your heart open and your spine long. Maintain a flat, solid lower belly that isn’t too thick or hard.
* Breathe while pointing your toes. Try to hold the stance for 10 to 20 seconds before extending it gradually to one minute.

3 simple moves to fight sleepiness before a meeting or lecture

noreply@blogger.com (Unknown) — Mon, 08 Aug 2022 06:10:00 +0000

Being a little sleepy during work hours may not have been a big concern if you were working from home. You could always squeeze in a nap. However, feeling tired and sleepy in an office environment may be different. As we grapple with the changes in the post-pandemic world and resume work-from-office models, we ought to know how to stop feeling sleepy at work.

3-simple-moves-to-fight-sleepiness-before-a-meeting-or-lecture

Your daily energy levels and productivity at work undoubtedly depend on your diet, and the amount of sleep you may have had the night before. Lack of sleep will inevitably lead to drowsiness. You may have watery eyes and may keep yawning too!

Conversely, if you get enough sleep but still feel exhausted and sleepy at work, the reason can be probably a poor diet. Dehydration increases with little sleep, which has a direct effect on how well you perform. Lack of adequate hydration might make you feel lethargic or weak and you may end up doing nothing.

You also feel more lethargic after you have your lunch and so, it becomes increasingly difficult to attend meetings at work or lectures in school or college after lunch. There are a few distinct reasons for feeling sleepy after eating.

Find out what makes you sleepy at work! Image courtesy: Shutterstock

Some of the things you eat may cause the generation of hormones that could fatigue you. Sometimes, blood sugar levels increase after a meal. Insulin enters the bloodstream to remove blood sugar and deliver it to the cells for energy. Your level of exhaustion may be impacted if you don’t have enough insulin or if your blood sugar levels rise. Additionally, how much you eat can have an impact.

But sometimes, using certain pressure points in your body can help you to stop feeling sleepy, yoga and naturopathy expert Dr. Ankita Dhelia shared on Instagram.

3 moves to help you stop feeling sleepy immediately:

1. Pull and rotate the ears
2. Press on the bone behind the ears and take quick breaths
3. Press and rub the point just under the nose

These pressure points helps you avoid daytime sleepiness and feel fresh, says the expert.

Check out how to do these moves to stop feeling drowsy!

View this post on Instagram

A post shared by Ankita Dhelia (@dr.ankitadhelia)

Some other ways to avoid sleepiness:

1. Go for a walk before work

Before you go for work, get some exercise and fresh air can help you stay awake. If you go for a walk when the sun is up, it will help you become more aware.

2. Have some caffeine

Drinking a cup of coffee, tea or another caffeinated beverage can give your senses a quick but powerful boost. But how much caffeine is necessary for you? It differs from person to person depending on how sensitive you are to caffeine. It’s advised not to consume too much caffeine in a day as it can be unhealthy.

Make sure your caffeine intake is limited. Image courtesy: Shutterstock

3. Stay hydrated

Drink plenty of water as it will help you stay awake. Lack of hydration may make you feel sleepy. So, it’s better to drink water from time to time.

4. Follow a sleep schedule

If you will take a good 6-hour sleep every night, you will reduce your chances of feeling sleepy at your workplace. So, don’t try to run on 2-3 hours of sleep as it can make you less productive.

Try these ways to get through the day and to stop feeling sleepy. If your fatigue lasts for more than a few weeks, rule out a serious condition by seeing a doctor.

The post 3 simple moves to fight sleepiness before a meeting or lecture appeared first on Ourlocalbank.

Tame your high BP issues with these yoga asanas and Pranayam techniques

noreply@blogger.com (Unknown) — Sun, 07 Aug 2022 07:09:00 +0000

High blood pressure is an issue that affects many people on a daily basis. When blood is pushed against blood vessel walls at an abnormally high pressure, it is referred to as high blood pressure. The heart has to work harder to pump blood throughout the body because of this condition. Having this for an extended period of time can lead to heart failure and hardening of arteries. While dietary changes and lifestyle tweaks can help, many experts suggest yoga for high BP.

Tame-your-high-BP-issues-with-these-yoga-asanas-and-Pranayam-techniques

“Yoga can be the ideal choice for not only controlling but also lowering the elevated blood pressure level if someone is looking for a natural way to lower high BP. Heart attacks and even kidney-related issues can result from high blood pressure. It frequently results from extreme stress and panic,” says

Yoga guru and Naturotherapist Dr. Surender Choudhary, Founder – Yoga Sanjivani and Boonwellness.

Keep a check on your BP. Image courtesy: Shutterstock

Here are 5 yoga asanas that will help you lower your high BP naturally.

1. Uttanasana (Standing forward bend pose)

Uttanasana, or the standing forward bend pose, is calming and healthy for your nervous system. Your hamstrings and abdominal muscles are stretched by the asana.

2. Viparita Karani (Legs-up-the-wall pose)

The gentle stance of Viparita Karani asana helps to calm the body. You will look younger and your blood circulation will be improved by this asana.

3. Adho mukha svanasana (Downward-facing dog pose)

One of the most popular yoga asanas is the downward-facing dog pose, or adho mukha svanasana. It is the most reviving yoga pose. Do this to unwind your body and quiet your mind.

Do this yoga pose to regulate hypertension. Image courtesy: Shutterstock

4. Pashchimottanasana (Seated Forward Bend Pose)

One of the best yoga poses for stress treatment is Paschimottanasana. Additionally, it reduces anxiety, aggression, and irritation.

5. Setu Bandhasana (Bridge pose)

Your neck, spine, and chest will be stretched in this pose. It helps to relax you and strengthens your back muscles.

Pranayama to control high BP or hypertension

In addition, those who have high blood pressure can benefit greatly from pranayama (yogic breathing exercises). It has long been understood that maintaining a regular exercise schedule and healthy eating routines lowers blood pressure.

1. Anulom-Vilom:

For best results, perform anulom-vilom for at least 7 to 15 minutes.

How to do anulom-vilom
* Sit in a comfortable position.
* Keep your left hand on the left knee.
* Take your right hand towards your noise.
* Once you exhale, use your right thumb to close the right nostril.
* Now inhale via your left nostril, and close the left nostril with your fingers.
* Open the right nostril and exhale through this side.
* Repeat!

2. Bhramari:

Bhramari must be practiced for at least 5-7 minutes.

How to do Bhramari
* Sit comfortably in an asana of your choice.
* Shut your eyes gently and take deep breaths.
* Close your ear lids with your thumbs.
* Now put your index finger right above your eyebrows and the rest of your fingers over your eyes.
* Put gentle pressure to the sides of your nose·
* Focus on the center of your eyebrows.·
* While keeping your mouth closed, exhale slowly through your nose.
* Hum Om for the maximum benefits.

Various breathing exercises can help you cool down your BP.. Image courtesy: Shutterstock

3. Shitali:

Shitali aids in blood purification. Additionally, it lowers blood pressure and relieves tension. Perform it 5–7 times.

How to do it
* Sit in a comfortable asana with your hands on your knees
* Close your eyes
* Now roll up the tongue, shaping it like a tube
* Try to inhale via the tongue
* Then take the tongue inside the mouth and close it
* Exhale via the nostrils

4. Chandra Bhedi:

Through consistent use of this Pranayama, blood pressure is lowered and the body feels chilled. Spend 5-7 minutes on it.

How to do it
* Sit in any comfortable position such as Sukhasana or Padmasana
* Place the left hand on your left knee.
* Close your right nostril your right hand’s thumb
* Breathe deeply from the left nose and then close the left nose with the fingers of the hand.
* Hold your breath.
* Slowly exhale through the right nostril.

The post Tame your high BP issues with these yoga asanas and Pranayam techniques appeared first on Ourlocalbank.

Hip Dips: 6 exercises you may try to shape it up

noreply@blogger.com (Unknown) — Sat, 06 Aug 2022 09:09:00 +0000

Hip dips, also known as violin hips because of the violin-like appearance they give to your hips, is increasingly becoming a thing that is seen as “not attractive” or a “flaw”. But scientifically speaking, they are far from it! Yet, many people wanting to be in sync with the so-called beauty standards are looking for ways to get rid of hip dips.

First things first, hip dips are in no way a health problem! It is just a body shape. It is also impossible to completely get rid of them. But if you think that it comes in the way of you being confident with your body, there are some exercises that can help you make them look not so obvious.

What are hip dips?

Hips dips are the curves that occur where your hips meet the thighs. They are naturally occurring and are a normal part of the body structure. Hip dips are basically indents or depressions on the outside part of your upper legs, just below your hip bone. Some people get hip dips due to genetics and some may get it due to the shape of the pelvis, and they are definitely not a sign of being unhealthy.

What causes hip dips?

Hip dips occur where the skin is tethered, or attached, to the deeper part of your thigh bone, called the trochanter. It is more noticeable in some people as this is often due to the amount and distribution of fat and muscle in your body structure. Hips dips are often more or less prominent depending on the width of your hips and the shape of your pelvis as well as the distribution of your body fat. They will also be more apparent when you wear tight fight clothes like leggings or skinny jeans.

While we can’t get completely rid of hip hips, there are exercises that can help keep them in check. Fitness expert Karan Sawhney of The Tribe gives his favourite exercises that target the lower body, specifically the glutes and can help to enhance your physique.

1. Hip thrust

Targeting the glutes, this is possibly the best exercise to add flexibility to your hips. For this exercise, you need to sit on the floor by taking the support of a solid surface like a gym bench. With the support of your shoulders and feet, you need to thrust your hips upward and lift yourself up. You can also add some weight to take it to the next level.

2. Step downs

The hips, hamstrings and quads work together in this exercise to increase stability and strengthen the muscles. Put your one leg on a raised surface, like a stair step, and the other leg on the ground. You need to keep your body straight and bend down and return to your original position. Do 10 reps of this for each leg.

3. Reverse lunges

Less pressure on your joints, reverse lunges strengthen the core as well as the glutes. For this you need to stand up straight and put your hands on your hip. Take a step back with your left leg and bend your right leg at 90 degree angle. 20 reps for each side.

Reverse lunges are great for your glutes and can help with your hip dips! Image courtesy: Shutterstock

4. Pause squats

This type of squat works a number of muscles right from the back to the calves, providing better balance as you practice regularly. This is the normal squat but with a twist. When you bend down you have to pause for 2-5 seconds and then come back up.

Pause squats will give you that extra burn! Image courtesy: Shutterstock

5. Side plank

Spice up the ab workout by including the side plank that really makes you feel the burn. Like in the normal plank, instead of lifting your weight on both elbows you do it on just one elbow, so that your body is uplifted in a diagonal position. Hold the plank for at least 30 seconds on both sides.

Side planks will give poise to your hips! Image courtesy: Shutterstock

6. Donkey kicks

Quite an effective way to work the thigh muscles and improve overall fitness levels of your body. For this you need to get down on all fours. Then lift one leg up and stretch it upwards and backwards. Do 20 reps for each leg.

It is better if you do these to stay fit rather than to cover up a so-called “flaw”. You all are beautiful just the way you are!

The post Hip Dips: 6 exercises you may try to shape it up appeared first on Ourlocalbank.

Exercise while breastfeeding: Tips for lactating moms to be healthy and fit

noreply@blogger.com (Unknown) — Thu, 04 Aug 2022 12:10:00 +0000

Being a mother is an important phase of transition for a woman. At the same time, it is about adjusting your lifestyle, and sometimes fitness takes a backseat. As a mother, every woman wants the best for her child, and they have common yet important questions when it comes to breastfeeding their little one. “Will I get enough milk as soon as I deliver? How will I know if my baby is satisfied with my milk? Do I have to eat more to produce more milk? Will I be able to exercise during breastfeeding? Will exercising affect my milk supply?” Let’s get to know more about human milk production and the things to keep in mind regarding exercise while breastfeeding.

exercise-while-breastfeeding-tips-for

Human milk production is the result of two hormones. Prolactin and Oxytocin are the two hormones responsible for regulating the production and letting down of milk. Prolactin is called as the milk-forming hormone and Oxytocin is the milk ejection hormone. As soon as the laboring, starts the two hormones are released in greater amounts from the pitutary gland.

Breastfeeding involves hormones. Image courtesy: Shutterstock

When a baby latches on and suckles at the breast, it triggers sensory impulses from the nipple to the brain. In response, the anterior part of the pituitary gland secretes prolactin and the posterior part secretes oxytocin.

Feeding at night is helpful for a mother to keep up the milk supply since more Prolactin is produced at that time. It is said to make a mother feel relaxed and sleepy, leading her to rest better even if she breastfeeds at night.

In contrast, Oxytocin is produced more quickly than Prolactin. It makes the milk that is already in the breast flow faster, and helps the baby to get the milk easily.

Tips for exercise while breastfeeding

Exercising helps to reduce stress and help with depression. Maintaining some level of fitness can help you improving your stamina and mental health, without reducing your milk supply.

1. Start with core strengthening and low impact exercises:

Get yourself assessed for diastasis recti with your physical therapist and start with core strengthening gradually. Walking is a brilliant exercise and you can take your baby along with you in the evening. Post 6 weeks of your delivery, you can begin with cardio training and circuit training.

If you have diastasis recti, check with your doctor before taking on core strengthening exercises. Image courtesy: Shutterstock

2. Maintain a good and healthy diet:

Consume at least 2400 kcal per day approximately so that you don’t feel weak, as breastfeeding also leads to weight loss and burns 550 kcal per day. Not eating enough can also lead to lower milk supply when you start exercising and feel weakness. Keeping a check on your diet post childbirth is important.

3. Keep yourself hydrated:

Drink three to four litres of water daily as your milk contains 80 percent of water. Do not hydrate yourself before, during or immediately after the workout.

4. Wear a comfortable bra that fits well:

Wear a sports bra which is neither too tight nor too lose to get good support during high impact exercises.

5. Feeding time:

Feed your baby or pump milk before exercising as it’s tough to workout with engorged breasts and it can feel uncomfortable.

Sometimes with strenuous workouts, there is lactic acid accumulation in the bloodstream, making the breast milk a little sour to taste. Some babies are affected by this, while others are not. If your baby refuses to feed, it may be a good idea to pump some milk out and then latch the baby to feed. Or you can pump out before the workout and feed the baby with that milk. Another way out is feeding the baby after an hour post workout so that lactic acid washes away from the breast milk.

Expressing breast milk may help you to make time for exercise. Image courtesy: Shutterstock

6. Meditation:

It is important to work on your mental health too, so try some relaxation techniques or meditation after the workout. It will relax your mind and your milk flow will become easier. Read more benefits of meditation for lactating mothers.

Benefits of moderate intensity exercises for a breastfeeding mother

* Helps losing extra fat gained during pregnancy
* Prevents various cardiovascular diseases
* Helps to manage with mood swings
* Raises prolactin levels hence improving milk supply
* Mother feels more energetic and stress free

Keep exercising as your health is wealth!

The post Exercise while breastfeeding: Tips for lactating moms to be healthy and fit appeared first on Ourlocalbank.

5 yoga poses to cure your hangover faster

noreply@blogger.com (Unknown) — Thu, 04 Aug 2022 11:10:00 +0000

What’s a party without a hangover after several rounds of booze? It’s only when the night fades away, that you feel the effect of a nasty hangover. And those who’ve been through it, know it that it can take a long to wear off. Imagine yourself starting your day with unpleasant feelings and an oh-so-awful hangover. Sounds irritable, isn’t it? Ever thought of yoga to cure your hangover?

5-yoga-poses-to-cure-your-hangover

Well, most of us reach out to the medicine box or a glass of lemon water as a home remedy to deal with a hangover. However, popping a pill can have repercussions and can aggravate the effect of alcohol on the liver too. In that case, you can turn to a healthier antidote: yoga.

Why is yoga recommended for a hangover?

Yoga, being a spiritual practice, has been practiced by people globally for years. Known for its umpteen health and revival benefits, it speeds up the recovery process of a hangover.

Additionally, you can level up your water intake, fresh juices, or other caffeine-free beverages to transition from a head-pounding feeling to a relaxed one.

Check out Sarvesh Shashi’s Instagram post on yoga for hangover!

View this post on Instagram

A post shared by Sarva – Yoga Studios (@sarvayogastudios)

Yoga asanas to deal with a hangover

The benefits of yoga stretch from physical to mental health. Celebrity yoga expert Sarvesh Shahi has suggested 5 yoga poses that can help reduce the side effects of hangover.

“Dealing with hangovers can be really difficult if you aren’t mindful about your choices. Become aware of your body’s limits and respect them, if you want to be more in tune with yourself,” says Shashi.

So, roll out your yoga mat or hit a yoga studio to practice these asanas like a pro.

1. Balasana (Child’s pose)

It is one of the easy-to-perform yoga poses. This pose puts slight pressure on the abdomen and helps the body to unwind and relax. Alongside, it also promotes the circulation of lymph that further detoxifies the body of unnecessary waste.