Essica Rahman

English

Tips for curbing mindless eating

Many of us have slipped into a mindless eating habit at some point. It’s normal to crave different foods (usually high-calorie, high-fat, high-sugar foods) when you’re bored, sad or tired. While snacks can play an important role in our overall nutrition, mindless eating can increase

English

What Is functional fitness?

Functional fitness is a form of exercise that emulates everyday activities, such as walking, jumping, squatting and lifting. The main goal of practicing functional fitness is to improve your natural movement patterns and reduce the risk of injuries and chronic pain. Functional fitness trains your muscles, tendons, and joints to

English

Why you need to warm up your muscles before strength training

You’ll hear fitness professionals telling you to warm up before you start exercising, but why is warming up so important? A warm-up prepares your body for working out. Here are some of the many reasons why you should warm up before exercising. Reduced risk of injury Exercising with

English

How long does it take to lose cardio fitness?

Regular exercise can improve your cardiovascular fitness. When you perform high or low-intensity exercise, your heart needs to pump harder and faster to supply enough blood to your working muscles. Over time, you can build up your stamina, endurance and strength through regular physical activity. However, if you stop

English

On your computer all day? Try this wrist stretch.

Do you spend most of your day at a computer? Then this article is for you. You may have heard about the importance of moving throughout the day and stretching your neck and shoulders to relieve tension but have you thought about your wrists? Proper typing form is important to

English

Reducing your sodium? Keep these foods in mind.

How much sodium is too much? According to the World Health Organization, many of us exceed the recommended maximum of 5/g per day. Choosing low-sodium foods will help to reduce your overall sodium intake and potentially lower your risk of disease. Here are some great low sodium foods

English

Tips to wake up happier

The way you wake up can impact the rest of your day. So how can you start your day off on the right foot to boost your happiness and motivation? Here are some great things to try each morning: * Open up your curtains to allow lots of natural sunlight into

English

Try this tip for managing day-to-day stress

Everybody feels stressed from time to time. Having strategies in place for those moments can help you manage your feelings and move past the stress in order to stay engaged with your day and the tasks at hand. Deep breathing can be an effective way to help reduce your psychological

English

On your feet all day? Try this.

If you have a job that requires you to be on your feet all day, you might come home with aching legs and feet. While it’s good to have plenty of physical movement throughout the day to optimize health and combat disease risk, constantly being on your feet can

English

How to enjoy the health benefits of community

Your social health is just as important as your physical and mental health. Building strong connections with other people will help improve your social health and can help you experience a supportive network and feel fulfilled in this area of your life. A great way to create connections is to

English

How to build a healthier salad

Salad is a versatile dish that you can customize to meet your needs and preferences. Because it’s so customizable, you can add salad to just about any meal to help meet your nutritional needs. In fact, depending on what you add to your salad, sometimes it can be a

English

How long should it take me to eat?

You might have heard about the importance of setting technology aside during meal times so that you can focus on the food in front of you. Doing so can prevent you from overeating and allows you to eat more mindfully. It slows down your rate of eating and enables you

English

Healthy swaps: salty snacks

Trying to eat a nutritious diet? Making healthier swaps throughout the day will help you meet your goal. Switching from junk foods that are high in empty calories, saturated fats, and simple sugars to more nutritious snacks will also make it easier to consume enough micronutrients. If you’re somebody

English

Do I need sunscreen in the winter?

Most of us don’t think twice about slapping some sunscreen on our bodies on a hot, sunny day. But the question is, do we need to wear sunscreen in the winter months? To answer this question, we need to think about why we wear sunscreen in the first place.

English

Can short walks help improve my health?

Many people think that in order to stay healthy and fit, you need to force yourself to run miles and miles every day. But what if we told you that this isn’t the case? Walking is a sometimes underrated form of exercise because of its lower intensity; however, is

English

Why am I craving sugar?

Have you ever experienced a craving for something sweet? Do you know what was behind that feeling? Your blood sugar levels naturally fluctuate throughout the day when you eat.  Sugar cravings can result from drops in your blood glucose levels. However, there are a number of health conditions that are

English

What are resistance bands? How do I use them?

Resistance bands are elastic bands that you can use either on their own or alongside additional strength training equipment to increase the resistance (and difficulty) of the movement. They’re an affordable piece of equipment that you can use in the gym, at home, or even outside in the park.

English

Sugar withdrawal. What is it and what to do?

According to the American Heart Association, the average adult consumes 2x to 3x the recommended amount of daily sugar.  This doesn’t include the sugars that are naturally found in fruits and vegetables but instead refers to the sugar added to foods and beverages. Consuming too much sugar can increase

English

​​Ready to try strength training? Here's how to start.

Resistance training (also known as strength training) is an important form of exercise. It’s not just great for those of you who want to build muscle! Resistance training can also help promote a host of other health benefits. What are the benefits of strength training? Strength training is a

English

I'm already healthy. Do I still need to set health goals?

If you’re already fit and healthy, is there any point in setting new goals? Yes!. Everybody can benefit from having at least one goal at any point in their lives. Your health goals don’t necessarily need to revolve around improving a part of your body or your fitness.

English

Tips for reaching your long-term goals

Setting goals is important for your physical and mental wellbeing. Having something tangible and meaningful to work towards boosts motivation and achieving your goals will promote confidence. However, many people who set goals never attain them. Why? There are many reasons. Common barriers to success include setting goals that are

English

When should I replace my running shoes?

You might be reluctant to throw your favorite running shoes away, even if you’ve had them for years and they’ve started to show signs of wear and tear. However, running in shoes that are no longer supportive of your feet can increase the risk of pain and injuries.

English

What to do when you’re craving comfort foods

We all get cravings. It’s a normal part of our hunger cues as humans. However, you might find that you are getting constant cravings for certain types of foods, such as sugary treats or high-fat snacks. A lot of the time, cravings for comfort foods increase during winter

English

What causes my 3 pm slump?

The dreaded 3 pm slump refers to feeling tired and drained of energy. Sometimes called the mid-afternoon slump or the mid-day energy crash, the 3 pm slump causes us to lose concentration and motivation. You may also find that your attention span starts to dwindle and that it&

English

Ways to stay active during the winter months

As the weather gets colder and the nights get longer, it can be difficult to find the motivation to stay active. The thought of getting out of bed and going to the gym or running outside can be less than enticing, and we find ourselves staying in the coziness of