Most people who want to build muscles gravitate toward free weights and machines. After all, nothing stimulates muscle growth quite like lifting weights. But bodyweight training can be just as effective. Bodyweight exercises are easier on your joints and require no equipment. Plus, they lead to improved posture and reduce the risk of exercise-related injury. Bodyweight workouts are a great place for beginners to start as they build strength.
Here are some of our favorite bodyweight exercises:
Plank is one of the best calorie-burning exercises. Plank burns approximately two to five calories a minute, based on weight. The exercise burns fat around your abdomen and gives you better posture and more flexibility. The forearm plank is a static core exercise similar to holding the top of a push-up, with both the elbows and hands making contact with the floor.The pose engages multiple muscle groups at once building core, back, leg, and arm strength.
2. SIDE PLANK
To lose the "love handles” and tighten the core, side plank is another great exercise.
3. PLANK WITH A STABILITY BALL (ADVANCED)
Stability balls are great tools, especially when it comes to your core.
Tip: How to buy the right stability ball
The rule of thumb is that you want to be able to sit on your ball with your legs at a 90-degree angle or slightly more, but not less. Use these guidelines when you buy a fitness ball: If you are 4'11" - 5'4,” get a ball that is 55 cm. If you are 5'5" - 5'11,” get a ball that is 65 cm.
Regular yoga practice is an excellent way to build muscle while lengthening and toning your body.
Yoga benefits your full body, both externally and internally. It's a great way to detox and improve your cardiovascular system while developing stronger muscles. Yoga enhances blood flow to your muscles, bringing oxygen and essential nutrients to active tissues. With more practice, you become more flexible, making your muscles far less susceptible to damage.
Written by Dipuo Mankheli
The cooler weather combined with stress from the pandemic can cause more inflammation in our bodies, making us feel weaker and more tired than usual.
While prolonged stress can lead to a number of negative health effects, food intake can play a major role in managing your health. Here’s what to eat and what not to eat if you’re feeling stressed...
Reduce your intake of red meat and anything with trans fats, like butter, margarine and corn oil. Avoid fried foods, sugar, and processed foods.
Fruits and vegetables. We’ve all been told we need to eat more fruits and veggies, but it’s true. Berries and grapes are especially notable because they contain antioxidants called anthocyanins, which reduce inflammation. Grapes also have resveratrol, a plant compound that reduces blood pressure and cholesterol. Meanwhile, celery and cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and kale reduces risks of heart disease.
There are many health benefits to a good cup of tea. Tea has antioxidants called catechins, which reduce inflammation. Green tea is especially best for beating inflammation.
You can spice up just about anything you consume. Turmeric, a popular yellow spice in India, is one of the best anti-inflammatories because it contains curcumin, which can help with arthritis, diabetes, and other diseases. Ginger and rosemary are also known for their anti-inflammatory benefits. Research shows combining multiple spices together can have anti-inflammatory effects.
Omega 3 fatty acids
Our bodies need fatty acids, especially, EPA and DHA, to function. Fish, like salmon and tuna are rich in omega 3’s, while walnuts, tofu, flaxseed, soybeans and olive oil are high in fatty acids
Written by Katy Savage
Around the same time the pandemic hit, cottagecore, the internet aesthetic showcasing a return to simpler life, started booming.
As people continue to shelter in homes and seek comfort in an uncomfortable time, pastoral hobbies like sewing, gardening, and homesteading, are becoming part of the new normal.
Imagine escaping city life to live in a cabin in the woods, where you go to bed early, hang your laundry to dry, and grow your own food.
Here are some ways to live your best cottagecore life…
Test your baking skills. Have you always struggled to perfect homemade bread? Or ever wanted to try homemade pasta? Here’s a recipe to get started.
Carve a pumpkin. Get crafty this holiday season. Just because trick or treating might be canceled in your town, that doesn’t mean you can’t be excited for Halloween. Go all out and decorate. Get creative with different pumpkin carvings.
Make a bird feeder. As the days get shorter and colder, birds are seeking food now more than ever. Consider a DIY bird feeder using a recycled plastic bottle. This simple YouTube tutorial from Eco Sapien is a great way to get started. You can also get prepared to participate in the National Audubon Society Christmas Bird Count from Monday, December 14, 2020 through Tuesday, January 5, 2021, by counting the types of birds that come to your feeder. Here’s how to join the count. If you’re a beginner bird watcher or an expert, this authoritative app can help you identify more than 800 birds by listening to their calls and viewing photos.
Go foraging for mushrooms. Mushrooms are not only fun to find, they are good for your health. Mushrooms contain a number of B vitamins and consuming them has been linked to better heart health, a healthier digestive system, and better skin. All you need is a forest and a good pair of shoes. Just be careful of poisonous mushrooms! Take a look at this app, featuring 570 types of North American species to help you identify mushrooms you spot along the way.
Join a book club. Being part of a club is a great way to get you excited about reading.
Drink tea. Drink a selection of herbal tea in your favorite mug. It’s relaxing, good for your health, and yummy.
Go forest bathing. If you’re feeling stressed, studies show that being surrounded by trees is a natural way to unwind and center yourself. If you’re unsure what forest bathing is, here’s how to get started.
For more ideas on how to seek comfort at home, check out our staycation e-book.
Written by Katy Savage