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Muscle building made simple

Building muscle is a rewarding process that requires a combination of hard work, patience and consistency. Increasing muscle mass and strength is a slow and gradual process but by continuing to train effectively you will achieve results. Here is a simple guide to help you create realistic muscle-building goals

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How emotions impact health

Emotions can influence both physical and mental health. Due to the close connection between the mind and body, a person's thoughts and feelings can impact their physical state. Emotions influence the body’s many systems, including the cardiovascular system, immune system, and endocrine system. They are powerful enough

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Tips for juggling work, exercise and a social life

Juggling work, exercise and a social life can be a challenge but with a little planning it can be possible to fit everything you want and need into a tight schedule. Below, we’ve covered three tips for helping to juggle work, exercise and social commitments. Set goals and check

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What are the hunger hormones?

Hunger is a complex process that comprises both physiological and psychological components. Various hunger hormones signal the digestive organs and act as messengers between the brain and gut. The main hunger hormones include ghrelin, leptin, insulin and peptide YY (PYY). Each one plays a distinct role in hunger, satiety, and

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Can you get enough protein on a plant-based diet?

Contrary to popular belief, it is possible to get enough protein on a plant-based diet. While animal products are often slightly higher in proteins and contain what are known as complete proteins, meaning they contain all of the essential amino acids the body requires, combining multiple plant proteins can

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How to nurture a healthy mindset

Nurturing a healthy mindset helps support overall health and wellbeing. Your mindset can impact your emotional, mental and physical health and influence your quality of life. Here are some key strategies to help you create and maintain a healthy mindset. Practice gratitude Take time each day to reflect on the

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Why a positive attitude contributes to fitness success

Maintaining a positive attitude is an important part of achieving your fitness goals, as it positively influences both physical and mental aspects of health. A positive mindset can enhance your motivation, adherence to your training routine, and progress in your workouts. When you approach your fitness goals with optimism, you’

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What is mindful movement?

Mindful movement is a practice that combines the principles of mindfulness with physical activity, strengthening the mind-body connection. It involves being fully present and engaged in the present moment when you’re exercising, focusing on the sensations you feel, the way your body is moving, and your breath cycles.

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Great sources of protein (that aren't red meat)

Protein is an essential macronutrient that everybody needs to consume in adequate amounts to stay healthy. The body requires protein to obtain amino acids for use in synthesizing new skeletal muscle tissue and preventing atrophy, enzymes, antibodies, hair cells, and skin cells. Here are some of the best dietary protein

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What actually happens when you gain new skeletal muscle

When you engage in an effective muscle-building training program, there is a wide range of physiological adaptations that occur to cause new skeletal muscle to grow. In turn, your muscle size increases, as does your muscle strength and power. Let’s take a look at what is happening in

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Exercise as self-care

Exercise is an effective form of self-care for many people. Working out can provide stress release and a way to escape the hustle and bustle of everyday life. It also provides people with an opportunity to spend time on themselves and focus on their own goals, even if it’

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The digestive system explained

The digestive system has a wide variety of functions and enables your body to break down foods and absorb the nutrients from them. This essential system comprises several organs and hundreds of different hormones, chemicals and physiological processes. Let’s break down the various parts of the digestive system. Mouth

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How does stress affect your health?

Stress influences your physical and mental health. It can impact every system in the body, including the brain. Stress activates the fight or flight response, causing the release of cortisol and adrenaline. While this response is essential for dealing with immediate threats, long-term (chronic stress) can be detrimental to

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Stress and muscle tension

Stress and muscle tension are closely related via physical and emotional mechanisms. Muscle tension often arises as a physiological response to stress. When the body perceives a threat, whether real or perceived, it triggers the ‘fight or flight’ response. This physiological reaction prompts the muscles to contract, preparing the body

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Tips for reducing risk of chronic disease

Lowering your risk of chronic disease requires a number of positive lifestyle and dietary habits that support your overall health and well-being. Chronic diseases include cardiovascular disease, type two diabetes, and some cancers. Many of these diseases can be linked to poor lifestyle, although it’s important to note

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How frequency and intensity impact your workouts

Adjusting the frequency and intensity of your workouts can help boost your progress, particularly if you’ve hit a plateau and are no longer seeing gains in your muscle strength, power, size or stamina. Both frequency and intensity are two of the main factors that influence whether or not you

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How to build a high-protein yogurt bowl

Adequate protein intake helps us feel satiated and the amino-acids in proteins are used to build and repair our muscles.  Kick start your day with a high-protein yogurt bowl.  Start with a base of plain Greek yogurt or skyr (Icelandic yogurt) which are higher in yogurt than regular

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Benefits of head massages

Head massages offer a wide variety of benefits for both physical and mental health, including the following: * Improves blood flow to the scalp * Reduces stress * Releases tension * Promotes feelings of relaxation * Possible increase in hair growth and health

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How to stick to your workout routine

We know exercise is good for us.  Why then, do we sometimes stop? The reasons for this can include unrealistic expectations, a lack of motivation, working out too hard, inadequate planning or an ineffective training regime. Let’s take a closer look at some of these barriers to help you

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7 factors that can affect your workout quality

Several factors can impact the quality of your workouts by influencing your physical performance and mental focus. Here is a detailed look at seven influential factors that can affect the effectiveness and enjoyment of your workout. Nutrition Adequate nutrition, which involves consuming a balanced diet with a range of macronutrients,

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Can mindful eating improve digestion?

Mindful eating may help improve digestion by encouraging you to slow down when eating meals and snacks. Eating more slowly enables you to savor the taste of your foods and listen to your body’s hunger and fullness signals. Mindful eating can reduce stress and promote relaxation during meals, enabling

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6 benefits of practicing yoga

Yoga offers several physical and mental benefits, making it a holistic form of exercise that can boost physical and mental health. It incorporates strength, flexibility, deep breathing and meditative practices to enhance overall health and wellbeing. Here are six benefits of participating in a regular yoga practice: * Improved muscle strength

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Can a healthy lifestyle include chocolate?

Eating a nutritious diet that fuels your body with the right calories and nutrients it needs to grow and maintain skeletal muscle doesn’t mean you can’t eat and enjoy some delicious chocolate. Dark chocolate that contains high amounts of cocoa can provide the body with beneficial antioxidants that

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What are serotonin and dopamine?

Serotonin and dopamine are neurotransmitters, which are chemical messengers that are vital for your health and function in the brain and nervous system. They are responsible for transmitting signals between nerve cells (neurons) and help to regulate a range of physiological and psychological functions. When a nerve impulse reaches the

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Can healthy eating lower your risk of heart disease?

A well-balanced diet that provides your body with beneficial nutrients can promote better cardiovascular function and help maintain blood pressure at healthy levels.. These beneficial nutrients include minerals, vitamins, antioxidants and fiber. They can support the heart in its essential functions and improve blood cholesterol markers.  It also promotes