Body Squat

You squat every time you sit or stand. It works your legs and your glutes, the most powerful muscle group in the body. If done incorrectly, squats can be hard on your knees. As you squat, keep your butt pushed out, like you are about to sit on a chair.

Push-Up

There’s a reason push-ups are a go-to exercise for body builders. They effectively work the muscles in your shoulders and chest. If standard push-ups are too challenging, try them with your knees on the floor. That will reduce the amount of weight you need to lift.

Plank

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs. Plank tones your abs and builds strength in your upper body. Additionally, planks strengthen both the abdominal and low back muscles simultaneously and can have a beneficial effect for people with low back pain.Plank pose can be hard on your wrists, which is why we suggest doing a plank on your forearm.

Bodyweight Split Squat

This variation on a squat really targets (the quadricep and hamstring muscles in your legs as well as the glutes. If balance is an issue, you can do this exercise close to a wall, resting your hand on it for support.

Burpee With Push-Up

This total body exercise will get your heart pumping fast, but don’t sacrifice form for speed. Keep your body in control as you move through the exercise.Try to pace yourself and your breathing. Take an in breath before you squat and breathe out during the push-up.

Leg Raises

Build your core strength without getting off the floor. The legs down exercise is great for lower back pain, but be sure move your legs in a controlled manner throughout the exercise.As you raise your legs, press your lower back into the floor and engage your ab muscles. This will ensure that your core is doing most of the work, not your hips.

Mountain Climbers

This exercise mimics the motion climbers make as they climb steep peaks, except it’s done on the soft, flat surface of your floor. Mountain climbers are total body workouts, building strength in your core, back, arms and legs — not to mention your heart. If this exercise puts too much strain on your wrists, try elevating your upper body by placing your hands on a step to reduce the weight being placed on your arms. 

What to Eat?

Try adding these ingredients into your daily meal:

• Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
• Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
• Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
• Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
• Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
• Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
• Dairy: Cheese, yogurt, milk, kefir, ghee
• Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
• Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
• Protein sources: Tofu, legumes, dairy, nuts and seeds

What to drink?

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss.

Healthy beverage options include:

• Water
• Sparkling water
• Unsweetened tea including Darjeeling, Assam and Nilgiri teas

A balanced diet is the secret to healthful eating. This blog will cover the most healthful foods.

Nuts, pulses, and grains

Nuts, pulses, and grains are all highly nutritious. The following are some of the most healthful:

1. Almonds

Almonds provide plenty of nutrients, including:

• magnesium
• vitamin E
• iron
• calcium
• fiber
• riboflavin

2. Brazil nuts

Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available.ADVERTISING

They are an excellent source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc.

Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid function, and it is a great antioxidant for the human body.

3. Lentils

A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils provide good amounts of fiber, magnesium, and potassium.

They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack.

4. Oatmeal

Interest in oatmeal has increased considerably during the past 20 years because of its health benefits.

Research has found that the cereal’s soluble fiber content helps lower cholesterol levels and reduce cardiovascular risk factors.

Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good source of folate and potassium.

5. Wheat germ

Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.

Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.

Wheat germ is high in several vital nutrients, including:

• fiber
• vitamin E
• folic acid
• thiamin
• zinc
• magnesium
• phosphorus
• fatty alcohols
• essential fatty acids

Fruits, vegetables, and berries

Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:

6. Broccoli

Broccoli provides good amounts of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers.

Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85% of a person’s daily vitamin C value.

Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 study.

7. Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.

8. Kale

Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent source of vitamins C and K.

People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick.

9. Blueberries

Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.

10. Avocados

Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fats, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.

Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 study.Avocados are highly nutritious and very filling. Learn more about them here.

11. Leafy green vegetables

One 2019 study in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors.

Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrients:

• vitamins A, B-6, C, E, and K
• selenium
• niacin
• zinc
• phosphorus
• copper
• potassium
• calcium
• manganese
• betaine
• iron

Learn about the many benefits of spinach here.

12. Sweet potatoes

Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables.

Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content.

Fish, meat, and eggs

When it comes to fish, meat, and eggs, many healthful options are available. For example:

13. Oily fish

Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut.

Their lean fillets contain high levels of omega-3 fatty acids. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS).

The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D.

14. Chicken

Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein.

However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat.

15. Eggs

Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile.

Eggs contain vitamins including B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes.

Quick Cardio Workout 

No equipment needed

15-minute AMRAP (As Many Rounds As Possible) 

• 15 bodyweight squats
• 15 mountain climbers
• 15 skaters
• 15 touchdown squats
• 15 burpees

Efficient Strength Workout 

1 medium to heavy weight dumbbell needed

• 10 push ups
• 10 resisted lateral lunges, each side
• 10 kneel to stands, each side
• 10 plank dips, each side
• 10 2-point row, each side

Quick Low-Impact Workout

2 light dumbbells needed

• 10 reverse lunges, each side
• 30 sec plank
• 10 step-back burpees
• 10 goblet squats
• 10 dumbbell floor presses

Move at your own pace, but make those minutes count and push yourself!

Most people want to be healthier, but they do not know how to do this or think that they do not have the time. The truth is that it does not have to take that long or need huge life changes to be healthy. Here are some science-backed tips health and fitness for busy people.

The List
A great way to focus your time on the things you value, such as staying healthy and fit, is to create a list of everything you’d like to do in your free time, such as watching your favourite TV series or running. Once you’ve got your list, number each activity in terms of how much of a priority it is for you, starting at number one and working your way down. At the end of this task you’ll have a list of the activities you value. Try to always fit in at least one of your top three priorities per day, even if it’s just for 15 minutes.

Less Can Be More
You do not always have to exercise for an hour to reap the benefits and as soon as you understand this you will be able to exercise more regularly, even when you have a jam-packed day. For example, you can do four minutes of kettle bell exercises, four minutes of abs work and two minutes of squats and lunges.

Learn some Super Quick Recipes
Slaving over a hot oven is no fun, especially when you’ve had an awful day and arrive home late into the night. To make sure that on these days you don’t reach for unhealthy convenience foods learn some super quick recipes you can knock up in an instant. A turkey steak with a feta and beetroot salad is a healthy meal that can be knocked up in less than 10 minutes, as can vegetable frittatas.

Use The Loudspeaker Or Your Mobile
If you tend to be on the phone a lot, think about ways you can get active during these long calls. Getting out of the office and going for a walk somewhere quiet can be a great way to get some exercise without losing any concentration whilst on the phone, or even pacing in your office whilst on the phone can help keep you active and healthy.

Optimum Foods
When you’re busy your diet can suffer and vending machines, pizzas and takeaways can become too much of a regular occurrence. To make sure you’re getting the right nutrition make sure you always have a good stock of foods that deliver the maximum health benefits to hand. For example, tomatoes (good for your heart), spinach (good for your brain), blueberries (good for your cholesterol), salmon (good for weight loss) and pumpkin seeds (good for your memory) are hugely nutritious and will keep you full.

Pick A Healthy Hotel
A study published in the Journal of Occupational and Environmental Medicine found that people who travel away for work more than 20 times per month were 1.92 times more likely to be obese and 2.61 times more likely to feel like they had poor to fair health than those workers who only travelled for six times per month. If you travel away from home for work try to book hotels with gyms, healthy menu options and when you are there avoid comfort eating and instead reward yourself in other ways.

Workout With Your Kids
If you watch your little ones running about you quickly realise that they’re better than any personal trainer. Playing with your kids, whether it’s on the trampoline, dancing around your living room or playing a big game of tag together is a great way to workout without realising it. Plus this way you don’t feel guilty about not spending enough time with them.

Relax
When you are chasing a day full of meetings with a busy evening your stress levels are probably sky-high and stress has a terrible impact on your health and wellbeing. Therefore one of the best things you can do to stay healthy and fit is to learn how to relax. If you don’t have time to meditate or take a hot bath, studies have found that even the anticipation of laughter can help us to relax and reduce stress levels in the body. So, take a look at some funny Youtube videos to help you unwind.

Supersets
On those occasions when you manage to carve a space in your busy schedule to exercise, make sure you are getting the most out of your workout by doing supersets. Super-setting can cut your exercise time by 50 per cent because instead of having rest periods between sets, you do an alternative exercise that rests the muscles you’ve just trained and exercises the opposite one, before you begin your next set. For example, once you’ve worked on your stomach, work out your lower back.

Live An Active Lifestyle
If you struggle to find the time to get to the gym or to get to your dance class then incorporating exercise into your lifestyle might help you to stay healthy and fit even when your schedule is maxed. For example, carry your shopping home rather than getting a cab, do some gardening with your partner on your date night, or go swimming with a friend instead of meeting for coffee.

Reference:
Realbuzz.com
Natalieshealth.com

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton