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Build your social network with exercise

Fitness isn’t just about physical gains. It also encompasses many social benefits, too. Engaging in fitness activities can promote better social wellbeing as it often involves working out with other people, whether in a couple or in a larger group. Even those working out on their own but attending

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Affordable ways to stay active this winter

As the winter season approaches, staying active remains essential for great overall health. Contrary to the misconception that winter activities require expensive gear or memberships for indoor exercise facilities, there are lots of affordable ways to stay active during the colder months of the year. Below, we’ve got a

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Mental health tips for a happy and healthy winter

Winter can be a challenging season for mental health, thanks to fewer sunlight hours and colder weather. However, there are several steps you can incorporate into your routine to promote a happy and healthy winter to stay mentally healthy: * Add some form of physical activity to each day. Consider indoor

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Top tips to make healthier food choices

Here are some helpful tips when making food choices to nourish your body and promote good health: * Prioritize whole foods, including whole grains, fruits and vegetables * Pay attention to nutritional labels and consider the ingredients and nutrient values of each product * Aim to limit your intake of processed foods that

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How to make every rep count

When resistance training, it’s important to make every rep count. Reps performed with incorrect form or too low weight won’t be effective at boosting muscle mass, strength and power. Below are some helpful tips to make every rep count: * Use the proper form in every rep, even if

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How to grow your gratitude

Expressing gratitude may improve your mental wellbeing and overall health. Here are some top tips to help you feel more gratitude in your daily life: * Keep a gratitude journal to regularly record things you are thankful for. Each day, write down a few things that brought you joy and made

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Toppings to add to your chia seed pudding

Chia seed pudding is a versatile dish that you can enjoy for breakfast, lunch, or as a mid-afternoon snack. Keep it interesting by switching up your ingredients and toppings to suit your nutritional needs or preferences. Here are some ideas for exciting toppings for your chia seed pudding: * Peanut

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Can your mindset improve exercise gains?

We often focus solely on the physical aspects of exercise. However, your mindset is also important when you’re working out. The right mindset can help boost your performance and progress. It enables you to establish goals and stay motivated to reach these goals by sticking to your training program.

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How much caffeine is ok?

Many people enjoy caffeinated beverages, whether it’s in their morning coffee, tea or the energy drink they consume as a mid-afternoon pick-me-up. Caffeine acts as a stimulant, potentially improving concentration and reducing fatigue. It can also provide pleasure and enjoyment. However, caffeine can have some negative

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How to eat intuitively

Intuitive eating is a mindful approach to eating that focuses on tuning into your body's natural hunger and fullness cues to foster a healthy relationship with food. It encourages a balance between the physical and emotional aspects of eating, to enable you to make better dietary choices and

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Benefits of walking

Walking is a simple but effective form of exercise that offers a wide range of positive effects on health, including physical, mental and social benefits. Including a walk or two in your daily routine can promote better overall health and wellbeing. Here are some of the many benefits of walking.

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What causes procrastination?

Procrastination is a common behavior that involves delaying tasks, even though this delay may lead to a negative consequence (such as not achieving a work deadline or failing to achieve a fitness goal). The causes of procrastination vary from person to person, but here are some common factors that contribute

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Improve your bench press form

Using perfect form when bench pressing is essential for maximizing the effectiveness of the exercise while reducing your risk of injuries. Here are some top tips for performing the bench press with perfect form: * Use a shoulder-width grip on the bar * Arch your back as much as is comfortable

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What is the safest squat variation for beginners?

Squatting is an effective full-body exercise. With a full range of motion, squatting can stimulate muscle growth and improve muscular strength and power. It also encourages better coordination and balance and improves functional movement patterns in everyday life. While there are several squat variations, if you are a beginner

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Stress, cortisol and weight gain

The intricate relationship between stress, cortisol, and weight gain is complex. It involves a variety of biological, psychological and lifestyle factors that influence your physical health, mental well-being and emotions. Cortisol is the primary stress hormone that your adrenal glands release in response to a stressful event or a

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The meditative effects of running

Did you know that  running has mental health benefits and can act as a form of meditation? Here are ways in which running can become a meditative practice for you: * Running provides an opportunity to focus on your breath as you often need to sync your inhalations and exhalations with

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What influences gut health?

Gut health is an important component of both physical and mental well-being. An unhealthy gut is associated with a range of medical health conditions, including skin conditions, autoimmune issues, and poor mental health. The gut (gastrointestinal tract) is home to a diverse range of millions of microorganisms, including bacteria,

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Can stress affect digestion?

Stress can impact every part of the body, including the digestive tract. When your brain senses stress, whether it’s the stress of an upcoming exam, a job interview, a full work inbox, or an attack by a huge tiger, it sends a distress signal. This signal reaches the adrenal

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How to overcome emotional eating

Emotional eating is when a person turns to food in response to emotions rather than genuine hunger. Whether triggered by stress, boredom, sadness, or other emotions, this behavior can create a cycle that is hard to break. Overcoming emotional eating involves adopting a holistic approach that addresses both the emotional

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Tips for listening to your body’s hunger cues

Have you been listening to your body’s hunger cues?  Here are some practical tips to help you improve your ability to tune in to your body and identify what it’s telling you. Practice mindful eating Mindful eating helps you become more in tune with your body's

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Can exercise be anti-aging?

Exercise is often labeled as one of the most effective aspects of an anti-aging lifestyle, along with a healthy diet and lifestyle. But is exercise an anti-aging remedy? Keep reading as we explore this question by looking at the various anti-aging aspects of physical activity. Cellular rejuvenation

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3 powerlifting moves to maximize power and strength

Powerlifting is a strength sport that focuses on three primary movements - the squat, bench press, and deadlift. To maximize power and strength in powerlifting, you need to perform each exercise with perfect form and lifting technique. Below, we’ve covered each of the three core powerlifting movements and how to

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Tips for creating a workout program

Creating your own workout program can be a rewarding and effective way to meet your fitness goals. Here are four important factors to take into account when developing your personalized workout plan. Your fitness goals Clearly define your fitness objectives before you begin to write a training program for yourself.

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Sleep and wellbeing tips for shift workers

Shift work can present a range of challenges due to irregular working hours and disrupted sleep patterns. Working nights and sleeping during the day can also cause social isolation if your loved ones work traditional 9-5 hours. Below, we’ve covered a few essential tips to help promote good

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3 ways to ditch your car

How much time do you spend in a car? Driving is a contributor to the modern-day sedentary lifestyle. Luckily, there are ways to reduce your reliance on driving your car.  Choosing alternative methods of travel can improve your physical and mental health, and promote a more sustainable and eco-