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What is progressive muscle relaxation?

Progressive muscle relaxation (PMR) is a method of stress reduction that is achieved by first tensing and then relaxing a muscle group.  It can be used to help relieve tension in the body, reduce stress and improve wellbeing. It takes just 10-15 minutes to perform PMR, and it can

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3 exercises for strengthening muscle without using weights

If you are interested in toning or building your muscles but don’t have access to weights, this article is for you!  There are plenty of exercises that you can do to challenge your muscles in new ways. They can stimulate muscle growth, especially if you are a beginner at

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What is Kamut?

From rice to quinoa to buckwheat, you probably consume lots of different grains in your diet but have you tried Kamut? Kamut is also known as the ‘Pharaoh grain’ because its seeds were said to be found in ancient Egyptian tombs. You may also see it referred to as Khorasan

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What is the difference between free weights and resistance machines?

When you enter the gym, you’ve got two main types of equipment available to use - free weights and resistance machines. Both free weights and resistance machines are used to help you gain strength and build muscle by providing resistance for your skeletal muscles to work against. When you overcome

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What is the MIND diet?

Dementia is a problem that affects millions of people across the world. In the United States alone, there are 6.2 million adults over 65  who suffer from the disease. The MIND diet is designed to slow down the rate of cognitive decline and reduce the risk of dementia. MIND

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Why do I crave carbs?

Everybody needs carbohydrates to fuel their body. Carbs are one of the three macronutrients that are essential for the body. The body uses glucose as its primary energy source, and carbohydrates provide lots of glucose molecules for your cells to break down. When we think of "craving carbs"

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Worried about musculoskeletal injury? Try these exercises.

Exercise is one of the best ways to reduce your risk of injury. It strengthens your cardiac and skeletal muscles, improving overall fitness and combating disease. At the same time, exercise is also one of the most common causes of injury. Regularly performing an incorrect form can injure the muscles

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3 positive affirmations you can say everyday

Positive affirmations are statements that can help you shift your mindset from negative to positive. They’re a great way to harness positive thinking, practice gratitude, and overcome limiting beliefs. Some studies show that repeating positive affirmations may enhance mental wellbeing. They may also help lower stress and target negative

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Why is laughter the best medicine?

You’ve probably heard of the phrase ‘laughter is the best medicine’ at some point in the past. There’s a reason that this phrase is so well-known - because laughter can change how we feel! Laughter is a great way to relieve stress and reduce anxiety. It reduces the

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A self-care tip for caregivers

Being a caregiver can be difficult. At times, you may feel alone and isolated, making it all the more important for you to have someone who can help care for you. Having somebody to talk to when you’re feeling down or when you’re struggling to cope can be

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New to running? Try this motivational goal.

Have you been thinking about taking up running? There are many benefits to this popular form of exercise, including helping reduce your risk of cardiovascular disease and helping to manage stress. The great news is that you don’t need to hammer the sidewalk every day for hours on end.

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How to support someone who is trying to stop smoking

Most people are aware of the negative impacts of smoking on our physical health. However, millions of people across the world continue to smoke daily. Tobacco contains a very addictive substance called nicotine. When somebody smokes a cigarette, the nicotine enters the bloodstream and gets transported to the brain within

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Is walking really that good for me?

Walking is one of the best forms of exercise that you can do. Just 30 minutes of walking a day increases your heart rate, enhances your lung capacity and helps you to burn more calories if you have a weight loss goal. When you exercise, happy hormones, such as serotonin,

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One trick for getting over a workout slump

We’re all prone to experiencing workout slumps. It’s almost impossible to stay motivated to exercise all the time. We can become bored, fed up, or just too busy to find time for exercise. If you’re experiencing a workout slump, don’t worry. You can find your mojo

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Help! I am feeling burnt out at work.

It is important to recognize burnout in the workplace and take steps towards resolving it. Even if you enjoy your job, burnout is still possible if you begin to feel that you have more work than you can handle, have little control over your work, or feel that you can

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How does sugar affect my mood?

Most of us know that sugar can affect our energy levels in both good and bad ways. It can give us a boost when we’re feeling tired, but it can also lead to a huge energy crash just an hour after its consumption. The effects of sugar have been

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4 tips for when you are feeling overwhelmed

It’s understandable to feel overwhelmed when life throws a hundred different things at you all at once. However, just because it may be an expected feeling, that doesn’t mean that it is good for you. The feeling of being overwhelmed is a response to stress that feels too

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3 ingredients for building an exercise plan

If you’re starting a new health and wellness journey, exercise is an important component of your success. Alongside a well-balanced diet, following a regular exercise regime can help promote overall health and wellbeing. Different components of an exercise plan include: 1. Cardiovascular/aerobic exercise for heart health 2.

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5 tips if your child is a fussy eater

As a parent, you want your child to have a genuine interest in healthy eating, making it a challenge when you have a child who is a fussy eater. No matter how old your child is, there are plenty of things that you can do to encourage your child to

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Core exercises for runners

Whether you’re new to running or you are an intermediate to advanced runner, improving your core strength is vital. Having a strong core will help you to build up your strength and reduce your risk of future injuries. Building and strengthening your core muscles isn’t only important for

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Easy ways to include brain-boosting foods

Eating a well-balanced diet is vital not only for your physical health but also for your mental health. For your brain to function optimally, it needs to be fed with nutritious foods. Your brain uses a range of nutrients to process information and send signals to the body every

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Exercises to tone your arms

If  you want to tone up your arms, you’ll need to start resistance training. Don’t worry! You don’t need to lift really heavy weights, and you won’t need to get ‘bulky’ if you want toned arms. Relatively light weights can help you to build some muscle

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How negative self-talk might be impacting your life

Your mind and body are very closely connected. This close connection means that the thoughts that we have on a day-to-day basis can affect our physical reality. In other words, the things that you think about can manifest in your body. Because of this, negative self-talk can

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How to eat for better heart health

Keeping your heart healthy is important. When you have a healthy cardiovascular system, you may decrease your risk of developing heart conditions like coronary artery disease, high blood pressure, high cholesterol, diabetes and heart failure. Luckily, alongside exercise, eating a healthy diet can help to support your heart health. This

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Is food journaling right for you?

If you have a weight loss or weight gain goal, keeping a food journal can be extremely helpful. Your food journal can be used to track your intake and help you stay on track towards your health and fitness goals. Food journals are a much more cost-effective way to