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Now Is The Best Time To Start Meditation

It’s easy to get caught up caring about so many issues that we expend all of our energy in a scattered whirlwind of emotion.

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So far 2017 has been, well, intense.This year has been marked by massive change, turmoil, and a lot (and I mean a lot) of conflict. Just opening up your internet browser can send a dose of cortisol through your veins—and everything seems uncertain.

It’s easy to get caught up caring about so many issues that we expend all of our energy in a scattered whirlwind of emotion. If you can relate to this chicken-with-your-head-cut-off feeling—trust me—you’re not alone. So what can you do about it? Is it even possible to slow the heck down?

There’s an African proverb that says, “When the roots are deep, there is no reason to fear the wind.” I think we can all agree that 2017 has a LOT of wind. And it’s absolutely imperative that we carve out time to restore our minds and energy levels. It’s easy to imagine someone sitting cross-legged and eyes closed—with the world raging around them—and see them as passive or uninvolved, but meditation is about creating solidarity and strength in your internal environment so that you can really show up in a world that needs you. It’s not about staying detached; it’s about building resilience so you can put yourself out there without fear or the risk of damaging your own energy and psyche. The deeper our roots, the more we can stand up for the things we believe in, fully present, with our game face on.

Because the reality is, at the end of a very long day (we’ve been having a few of those lately), we are responsible for the way we think and feel. When we put our heads on the pillow and the thoughts roll in, we are ultimately in control of whether they are those of worry, hope, anger, or empathy.

So what can meditation provide us in 2017? Empowerment, boundaries, and a place we can escape to that is always peaceful and quiet—which for some of us means more now than ever before. It allows us to be OK with planting our feet firmly in mid-air and accepting the reality that we don’t know what’s coming next—but that when it shows up, we’ll be ready.

Source mindbodygreen.com

Health & Fitness

What Should be the Duration of Your Gym Workout?

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When you’re just starting in the gym, there might be confusion regarding the amount of time which you should spend in the gym. Rather than mimicking someone else, it is a good idea to look at the type of workout which you are following. Once you are able to look at the type of workout, it will become easier for you to understand the duration of the workout as well.

We will today share with you the details of 3 different workouts and how much time you should spend when you’re doing those workouts.

Also, check out: How To Gain Weight And Build More Muscle

1 Aerobic sessions:
When you’re undertaking aerobic sessions, you should ideally be spending 60 minutes in the gym. When you are able to spend 60 minutes in the gym, it will become much easier for the body to get accustomed to various exercises. Even if you’re undertaking the gym workouts for the 1st time, the body will not be under a lot of strain. That is why you have to stick to the 60-minute mark when you are opting for the aerobics class.

2 High-intensity interval training:
High-intensity interval training as the name itself suggests, is pretty high in intensity. Before undertaking these workouts, you should be fit and you should have at least some workout experience. A single session of such a workout can last for 10 minutes at max. You have to repeat this 3 times a week. In addition to that, most of the trainers will also advise you to undertake cardio sessions 3 times a week as well. These cardio sessions will be 45 minutes each. Thus, when you’re undergoing high-intensity interval training, the actual time of the workout is on the lower side.

3 Strength training:
When you are opting for normal strength training, the workout duration will last from 30 minutes to 60 minutes. A lot will be dependent on the exact sets which you are opting for. Your personal trainer will be able to advise you the exact time depending on the type of exercise which you are indulging in on that day.

Thus, when it comes to the duration of your gym workout, it is important to keep these few factors in mind. Only once you are able to do that, it will become much easier for you to plan your work out in the right way and to ensure that you are not overdoing it.

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Health & Fitness

3 Exercises Which You Should Master

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Some of the exercises are known as functional exercises. This is because they help you with various other exercises. Moreover, these muscles are necessary for many other exercises. That is why you have to 1st to study and learn the functional exercises. This will ensure that you are able to increase your stamina easily as well. We will today share with you 3 such functional exercises which you should always learn on a regular basis.

Also, check out: 3 Exercises That Will Help You Become Better at Pull-ups

1 Deadlift:
Deadlift will help you in strengthening the muscles throughout the body. You have to always ensure that you are practicing Deadlift under the supervision of a personal trainer. Also, at the start, you have to start with a small amount of weight. Only when your body becomes accustomed to that much amount of it, you have to progress towards larger weight options.





2 Squats:
Scots help you in strengthening the lower part of your body. They also help you in toning the hips as well as thighs. Also, the muscles which you build with the help of squats will help you in a wide variety of other exercises. They will also help you in improving your posture. In addition to that, if you plan on undertaking high-intensity interval training in the future, it is important to learn how to attain the proper posture and squats. You have to also understand that with the help of squats, you will be able to increase your stamina significantly. Squats are pretty easy to perform. You have to just place your legs apart and you have to pretend that you are sitting backward while remaining stationary. You have to thereafter again attain the standing position. You have to do the exercise in repetitions of 10.

3 Chin up:
Chin up, on the other hand, helps you in making the upper part of your body more stronger. You have to use a bar in order to pull yourself up. You have to continue pulling yourself up until your chin is above the bar. It all points in time, when you’re in the air your legs should be crossed. You have to repeat this exercise in sets of 10. This exercise again will increase the weight which you can lift.

Thus, when you’re looking to learn the functional exercises, these are the 3 which you should definitely look at. With the help of these functional exercises, you will be able to increase your core strength as well.

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Health & Fitness

3 Tips to Tone Your Hips

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Hips are one of the most difficult parts of the body to tone. That is why many women often look for various exercises which can help them in toning the hips. You need to keep in mind that rather than trying out each and every exercise which you come across, it is a good idea to actually choose the exercises carefully. When you are able to do that, it will become easier for you to tone your hips.

We will today share with you a few simple tips which you can follow in order to tone your abs.

Also, check out: Keep Yourself Healthy Using Natural Methods

1 Lying side leg raise:
This is the classic exercise which will focus on your hips. You have to lay on your side with your legs outwards. You have to ensure that your hip is in a steady position. While raising the like, you have to ensure that the body does not move forward or backward. You have to raise the top leg towards the sky. You have to thereafter alternate the position to raise the other leg. When you’re doing this exercise on a regular basis, you can be sure that not only the hip shape would improve but also the thighs would get toned as well. You have to do it will repetitions for each leg.





2 Horse stance:
Horse stance is actually adopted often in martial arts. Increasingly, it is being used in normal workout regimes as well. 1st of all, you have to stand wide legged. Thereafter, you have to get in the squatting position. Once you are able to do that, you will be able to attain the horse stance posture. You have to remain in this posture for a long period of time. As long as you are able to hold the balance, you have to remain in this posture. You will notice that after a while, the thigh muscle start burning. This is an indication that the toning of the hips and thighs is underway. You need to keep in mind that when you suffer from the burning sensation, it is good to take a break for a few minutes before repeating the exercise.

3 Sumo walks:
Sumo walks are not for the fainthearted. You have to attend the sumo position and you have to walk from side to side. You have to take the big steps in order to complete your work.

Thus, when you’re looking for exercises to tone your hips, these are the 3 which you have to keep in mind. With the help of these 3 exercises, it will become easier for you to tone your hips.

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