Wake Up Early-Calm and Refreshed

If it was a perfect world, everyone would have been waking up early-calm, refreshed and all set to tackle the day each morning. But we have hectic morning routines which are a success if we are able to make it up to time. Waking up early has many advantages. It gives you time for productivity and leisure along with making your days less stressful.

Do not snooze your alarm in the morning and wake up early to enjoy a healthy breakfast. You can also put the considerable amount in your appearance then. Waking up early is not easy but we can achieve it and make mornings the best part of our day. This is your time to relax and check in within yourself.

                       

Image Credits: everydayhealth

1. Get more sleep

Schedule 7-9 hours of sleep into your day and stop compromising your health for success. It increases your memory consolidation, helps you with better weight and heath management, heightens mood and concentration, and lowers blood pressure and stress levels. 

2. Keep your screens away

Dim the brightness of your phone before you go to sleep and restrict all screens at least an hour before you sleep. Setting an alarm shouldn’t be your last thing.

3. Go to sleep when you feel tired and create the right night routine

Do not wait too long and see how your body responds. Your body will tell you the time when it is exhausted and not in a condition to stay awake anymore. Do not trick your body at that time. It is bad both in a short and long run. Read books and sip lavender tea at least 30 minutes before you sleep. Get used to this ritual. Clean your environment before you go to sleep. It will be easier for the mind to understand it is time to sleep. Get up at the same time every day. 

4. Don’t press snooze and move quickly out of bed

Wake up when you are in the least deep of sleep. Use Apps like Sleep Time to help you for this step. As you made the place relaxing last night, you need to get away from it as quickly as possible. Get up and get going, the moment you wake up.

5. Workout in the morning

Yoga or quick jog will help you relieve toxins, increase productivity and make you eat healthily. So, is it not good to work out in the morning and stop making excuses anymore? 

6. Expose yourself to natural light

Get a dose of Vitamin D in the sunlight and fresh air. This will somehow help you reduce the symptoms of stress and regulate all the chemicals.

7. Have something to look forward to

Have something to do even if it is a dinner. It will make you feel excited like Friday evenings. Catch up with yourself in the early morning. Make your accomplishment list and start your day with calmness, mindfulness, and gratitude. 

Slowly, this bad thing of waking up early will be worth it in the end. Make sure that you keep the same routine for weekends as well. 

Warm Weather Cheat Sheet to Stay Cool

It’s summertime! The sunshine is all set to inspire you to tone up, lose weight and get in shape. Summer has opened a load of potential activities like going for bike rides, long walks, jogging, running, and swimming.  Maximise your performance while working out in the heat without wilting away. 

1. Drink lots of water

                                 

When you feel you want water, you are already dehydrated. Because the sun will cause your body to sweat more, and even a mild exercise will make you dehydrated; always keep a water bottle with you. Stay hydrated! Drink water an hour before workout. Even if its swimming, water aerobics or surfing, you will still need water. Keep one on the shore or side of the pool. Do not forget to rehydrate yourself after a workout.

2. Don’t eat more proteins before your workout

                         

Too much protein elevates your basal temperature and makes you feel hotter. Why not use that protein bar after your workout to rebuild muscle? Do not let yourself get a heat shock.

3. Do get outside

                        

The sunshine is not going to last forever. Make the most of it before it is dark and cold again. Sweating will help you release toxins from your pores and you will also get a dose of Vitamin D.

4. Don’t race in thin air

                       

Even jogging can cause altitude sickness when done at a high-elevated city. Our body experiences a difficult time in adjusting to decrease in oxygen and the change in air pressure. This can lead to dizziness, shortness of breath, nausea, fatigue, and confusion.

5. Give your body time to adjust to summer

                                

It takes 12 to 14 days to acclimatize to warmer weather. Take your workouts down a notch when the summer starts to climb. Do fewer workouts and save your endurance for a cooler day. Do not let yourself push through heat exhaustion; else it might lead to potentially life-threatening heatstroke. Replace fluids by drinking water to relieve yourself, if such symptoms exist.

Keep refreshing your body with healthy products!

5 Efficient Workouts You Can Do in Your Room

Doing exercises is very good for health as it not only gives a good body shape but also keeps you healthy and fit. Often people get lazy or busy that they skip doing exercises. Few of the very common reasons to skip exercising are having no time to go to gym, lack of self-motivation, no guide and laziness. We have come up with 5 simple workouts guide. We assure you that doing these exercises on a regular basis can help your body get in good shape.

Crack the laziness factor with these simple in-house fitness tips

1. Jumping Rope Exercise / Skipping Ropes

A jumping rope, also known as skipping rope, is exercising equipment with a handle at two ends of the rope. You should hold the rope’s handle using your hands and swing it across your own body. When it reaches near your toes, you must make a jump. The rope then comes back again to your toes and you jump again. Do this exercise for few minutes. At the first attempt, you might not do this in a good speed but as you practice, you will start doing jumps in a decent speed.

Jumping rope exercise is a wonderful calorie burner and it is also good for your heart. It is said that performing Jumping ropes exercise for 10 minutes is equal to running 12 kilometres.

2. Chair Squats

Chair squats exercise is quite simple to perform but has a great effect on your body. This exercise is as simple as sitting on a chair and standing up again, just that the actual exercise doesn’t possess a chair. Stand straight and come to a position such that you are sitting on a chair and then get back to the standing position again. Repeat this for about 2-3 minutes. Make sure your back is straight and hands are stretched.

3. Push-ups

                                            
Most of you know what a push-up exercise is. Push-ups help engage the chest muscles, arm muscles and improve the upper body strength. People who are not used to doing push-ups will definitely find it difficult to do the actual way. In this case, do the push-up exercise by keeping your hands on the bed and feet on the floor. Once you get used to push-ups, you can start doing normal push-ups (hands and feet on the floor)

If you still want to improve, do the opposite of the basic. You can keep your hand on the floor and feet on the bed and do a declined push-up.

4. Mountain Climbing Exercise
                                           
This exercise helps engaging your chest, triceps, core muscles, shoulders, hips and hamstrings. As the name suggests, you would be replicating a movement which is very similar to climbing a mountain. With both your hands and feet on the floor in a plank position, start bringing your legs to the chest one by one. This is just like keeping your hands fixed on the floor and running. The faster you are able to move your legs, the effective this exercise will be.

5. Bicycle Crunches
                                        
While the above 4 workouts concentrates on upper body and legs, this one is for your abs. While lying on the bed, place your hands behind the head and keep your knees bent at 90 degree. Raise one of your legs such that your calves are parallel to the ground level and your thighs are perpendicular to the ground. In this instance, when you raise your left leg, lift up your upper body and touch the left leg’s knee with the right elbow and then bring back the leg and shoulder to first position. Follow the same step for your left elbow which would touch the right knee.

Bicycle crunches are easier than the normal crunches and hence this is a chosen one for a person who has just started doing exercises. Doing on the bed gives your back a good cushion and pushes you to do more than normal.

With these basic exercises which you can easily do in your own room, you now have no reasons to escape. Just remember, “Health is Wealth”. Are you motivated to start doing regular exercises?