Blog - Mind, Body Soul & Heart

Understanding the Macros in your diet

Trying to find a healthy diet plan that does wonders for you is near to impossible. With so many diets burgeoning in the health & fitness arena, comparing diet plans is no walk in the park.

This indepth article explains in layman’s language the main elements these diets discuss and how it is compared between them.

Ball Crunch

Improve your tummy muscles by up to 40 % more by doing Ball Crunch rather than the standard Crunch as well saving your spine.

Ab Slider

The Ab Slide is a great way to tone lots of different muscles. It is not as easy or simple to do as it looks. It works a lot of muscles and requires coordination.

One of the most common issues for people who work in offices is the tight and sore neck muscles. This standing or seated neck stretch provides people some relief, the tight and sore muscle in the shoulder, neck, and the back of the head. The standing or seat neck stretch can be even done lying down.

Read on for more

Changing our lifestyle behaviours to keep healthy in our new normal

What is the new normal?

In a snap, the COVID-19 pandemic created a different and challenging world to live in!

Find some tips to adjust to our “NEW Normal”

4 Best Stretch Out Strap Reviewed For Improving Flexibility [2020]

Flexibility Flexibility Flexibility- Haven’t we all heard about how important it is. It is one of the most neglected daily activities on this planet. Our inflexibility is one of the major causes of muscle injuries. An astounding 100% of us, yes 100% of us, will injury ourselves because of not being flexible. Ouchh!

Find out how to improve your flexibility using one of the Best Stech out Staps on the market.

Hamstrings and Calves Stretch

Often hamstrings and calves can become tight as a result of poor posture, always sitting down as a result of our inactivity sedentary lifestyle. This lifestyle shortens the gip flexor muscles cause the hamstrings to tighten.

Abdominal Ball Crunch with Twist

The Abdominal Ball Crunch with Twist requires controls and strength to undertake. The ball provides lots of lateral movement that requires the core intelligence to work. This exercise helps tone the tummy muscles as well as strengthening your spinal muscles that will...

Ab Hip Raise

The Abdominal Hip Raise, Ab Hip Raise, or often referred to as “The Bridge” is designed to strengthening the core abdominal muscles and Quads. These muscles support the lower back, spine and help with your posture. Find out more.

Ab Hip Raise Scissors

The Ab Hip Raise with Scissor is an advance exercise for those who have already develop strong core muscles. It works on strengthening your core abdominal muscles as well as strength around the shoulders.

It will improve your posture and help stabilize your movements.

Alternating Side Lunge

The Alternating Side Lunges is a great way to strengthen your core muscles and legs, especially gluteus medius. It is also a great way to awaken your muscles to promote blood circulation, a good stretch, and a positive vibe throughout the day.

The Alternating Side Lunge increases performance and flexibility as well improves dynamic balance and agility.

7 of the Best Gymnastic Rings Reviewed [2020]

Gymnastic Rings are not just for Gymnasts. Not all Gymnastic RIngs are the same. Find out more about the differences and what to look out for.

Many cross trainers are using this as part of the fitness program as it build strength and control. Why not do a little at home. Read our Best Gymnastic Rings Review.

Stir-Fried Chicken Teriyaki

Sweet, salty flavors that you can savor in one dish!

Tender chicken bits flavored with umami teriyaki. Add into the mix some fresh spices. The coconut vinegar will add an extra kick to this dish that is stir-fried to perfection.

Back Extension Ball

The Back Extension on Ball exercise, often called Swiss Ball Back Extension, is beneficial for your posture and the prevention of back injuries. This back extension exercise will develop and strengthen and will increase lower back movement. It is more often used to build on your abdominals (abs) muscles

Ball Booty Tone

The Ball Booty Tone exercise is aim to tone your buttock. To make it look firm, fit and avoid the sagging. The Balance Ball offers It is essential to note that you are much exercising your buttocks but as well as your thighs, and glutes.

It also stretches out your back muscles and legs.

Bicycle Crunches

Bicycle Crunches is one of the very best abdominal and obliques muscles strengthening exercises around. It will also activate the rectus abdominis – your upper abdominal muscle. It also dramatically strengthens your core and help maintain good posture. The Bicycle Crunches are about 250% better than standard crunches

The Hamstring and Calves Stretch

The Hamstring and Calves Stretch will improve flexibility and allow more hip motion. The hamstrings and calves can quickly tighten when undertaking any kind of running, dancing or wearing high heel shoes.

Floor Heel Taps

The Floor Heel Taps is excellent to strengthen your back, buttocks, Abs, and thighs at the same time. By lying flat on the mat, and lowering and raising your legs, you feel all your lower body muscles working. One of the benefits of this exercise is very safe and simple to be performed by most people.

The Floor Heel Tap is particularly is suitable for those people who need to strengthen their back or hips.

Guide to 7 Different Health Diets

Are you baffled by the colossal amount of conflicting information about what to eat, what not to, and which diet is perfect for you? Well, welcome to the club!

While your diet should consist of nutrient-rich food, not all of us are familiar with the nutritive jargon to pinpoint the food that meets our nutritional requirements.

Let’s dive into the major nutrients before streamlining the dietary regimens that have piqued people’s curiosity with their promise to deliver real results.

Knee Side Bend Stretch

The Knee Side Bend Stretch lengthens you abdominal, hips, hamstrings, quads and the muscles between the ribs. The intercostal can cause a range of issues to your posture, including the difficulty of breathing, shoulder and neck tension. This stretch gives your ribs,...

Lunge with Spiral Twist

The Lunge with Spinal Twist is the easiest way to open the hips, so if you are someone who has locked or tight hips, then this stretch is for you. . It engages the quads, core and glutes as well as improving balance.

It can also be a great way to aggravate lower back issues and other pains, be careful.

Lying Quad Stretch

The Lying Quad Stretch can definitely help you improve on your balance as a whole. It is not only for runners or those with dodgy knees. Daily activities, like squatting, walking running, can tighten the group of 4 muscles that make up the quadriceps.

Tightening of the quads may also cause spinal stenosis or other lumbar spine issues. Stretching these greatly contributes to your versatility, comfort and flexibility.

Crab Stuffed Zucchini Sticks

Flavors that are low carb yet and easy to devour.

Quick and easy to cook and eat. The sweet flavors of crab mix well with the crunch and juiciness of zucchini. Topped with a cheesy and creamy layer.

Berry & Nutty Chia Breakfast

Superfoods for a super breakfast for super you!

Chia is practically fat-free and protein-rich. Add that with great fat content and refreshing taste from coconut. Mix in berries for sweet and fruity taste without the carbs.

Toasted coconut chunks

It’s a fun snack that’s particularly high in fiber and low in carbs – perfect for keto.

You can actually also opt for fresh coconut meat with its refreshing juice that’s good for cleaning your digestive tracks.

Piriformis Stretch

The Piriformis Stretch can ease in knee and ankle pain as well relieve plantar fasciitis – feet inflammation. It is a must do stretch before exercise,

The Piriformis Stretch stretches the pyramid-shaped muscle that runs along with the gluteus medius and gluteus maximus muscles in the hip, pelvic region of the body. The Piriformis muscle is used for walking and running.

Reclining Bound Angle Pose

The Reclining Bound Angle Pose stimulates your organs in the abdomen, especially your ovaries and prostate, kidney, and bladder. It also improves significantly on your heart and blood circulation. It is known to effectively in relieving stress and menstrual cramps, even depression, and mild insomnia.

Keto Buttered Cod

Warm and tender fish dish all buttered up. Made even more delicious with melted cheese and garlic sauce on top. Sensational taste,

It will go great with a fresh garden salad.

Seated Standing Shoulder Squeeze

The Seated/Standing Shoulder Squeeze exercise is essential when you want to release some tension in your shoulders. A simple squeeze can definitely go a long way.

Seated Side Bend Stretch

This Seated Side Bend Stretch gives your back, shoulder, and arms that needed stretch to release the tension. This is perfect for your warm-up or cool-down simply because it awakens your body muscles.

Detailed Concept2 Model D Rowing Machine Review

Read our comprehensive review of the Concept2 Model D indoor rowing machine conduct by a team of gym instructors, rower and fitness person.

This is one of the very best home indoor exercise equipment. Find out why.

Low Carb Sushi

This keto version of sushi replaces sticky Japanese rice with cauliflower to cut of the carbs. Salmon provides good fat and protein with the refreshing addition of cucumber in the roll.

Keto 3 Seed Bread

The variety of seeds add crunch, flavor, and nutrition that’s especially good for your digestion.

Side Arm Stretch

The side-arm stretch is a great reset to your muscles. It aids in elongating your back, arm muscles, improves flexibility and motion.

If you are using a computer, you should do this stretch every 30 minutes. It will help avoid slumping and improves your posture.

Triceps Stretch

The Tricep stretch is a great feel upper body stretch. It stretches the chest, shoulders and upper back. It supports good posture.

This stretch can also help relieve tension and aid in injury recovery. This can also aid in blood circulation and loosen connective tissue.

Kale coconut shake

Taste leafy goodness of kale shake base. Add ginger to make it zestier. With a mix of almond and coconut milk to balance strong kale taste and to bring natural sweetness.

Lying Pectoral Stretch

The Pectoral Stretch should be mandatory for all those people who work behind a computer every day. It improves posture by helping to get the shoulders back and stretching the pectoral muscles that tend to contract during the day

Hip 90/90 Stretch

The Hip 90/90 Stretch is definitely beneficial for those who are experiencing a little bit of trouble in stretching out their lower backs and legs

The Benefits of Flexibility Training

No matter what age, if when do anything strenuous, there is a chance of injuring a muscle. It is vital to do flexibility training.

There are so many benefits to stretch, Read why!

40 Tips on Health and Fitness

Getting in shape does not happen overnight. In a world with numerous adverse health effects related to obesity, losing weight, and getting fit is a wise thing to do. Unfortunately, most people are doing it wrong and getting poor or no results at...

Top 5 Myths About Anorexia

Anorexia is has many myths. This very short article identifies some some these myths provides some layman language to dismiss them.

Sphinx Pose

Great way to stretch your back and relieve the tension. It helps your buttocks and stomach muscles as well as clearing your mind.

Butterfly Stretch

The butterfly stretch is great in improving the flexibility in the inner thigh adductor muscles – as well as the hips. Learn the bascs first

Extended Puppy Pose

The back or extended puppy pose greatly relieves stress by deeply stretching the spines. It also feels good after sitting down all day.

Aero Plane Push Up

The aero plane is an excellent exercise for your core as it is activated for stability. Also, a great way to exercise your balance.

2 Point Plank

The 2 Point Plank is one of the harder plank exercises requiring not only strength but also coordination, balance and persistence.

Hip Flex Lunge

The Hip Flexor Lunge Stretch is a must do stretch before most exercises but more importantly when running. It helps the stride.

Bicycle Crunch

The Bicycle crunch is one of the harder floor exercises. It takes control and a strong core. It is an awesome exercise to build on you six-pack.

Chest Stretch

Many of us do this when we wake in the morning, It helps makes us wake up. Its the chest stretch. A great way to wake up the muscles.

Knees to Chest Stretch

Loosen you lower back muscles – Knees to chest stretch is a great way to release the tension on the lower back and hamstrings. Find the the right way.

It can also help reduce stiffness associated with spinal arthritis.

Frog Stretch

Not only the Frog Stretch is especially good for women who are about to give birth, it is a must for athletes who undertake body contact sports or doing strenuous muscular exercises

Figure 4 Hip Stretch

The Figure 4 Hip stretch is a classic stretching exercise. It helps stretches the back especially after sitting down for a long time.

Glutes Side Stretch

The Glute Side Stretch is a must before exercise for almost any work out. It warms and stretches the lower back as the abdomen,

Bench Hopping

Bench Hops is a moderate to difficult anaerobic exercise to do. It will increase you heart rate very quickly. Ideal to be done indoors.

Bolognese Stuffed Zucchinis

Deconstructed Bolognese zoodle pasta with that everyone will love.

Here’s another way to enjoy keto zoodle Bolognese. Rich Bolognese sauce made creamy with lots of cheese. Each bite is made more enjoyable with the ready to pick up baked zucchini boats

Keto Banana Pudding

It’s so good that you will forget it’s keto!
Fresh bananas are used in this recipe but no added sugar, so it’s safe for keto. It’s enjoyable moist with a crumbly cookie layer. Don’t forget to scoop some delicious cream.

Spicy & Sweet Cucumber Salad

It’s originally a side dish but quite delicious when eaten alone. Cucumbers and onions drizzled with Asian flavored dressing. Earthy tones from the peanuts and sesame oil.

Blueberry Coconut Fat Chunks

The Blueberry Fat Chunks is a tasty snack that can be eaten anything through out the day. Why not make a batch and eat them through out the week.

5 Best Kettlebells Reviewed for Building Strength

Kettlebells should be part of everyone’s home exercise equipment. The costs benefits outweigh most other fitness equipment. Read our review,

Best Foam Roller for Exercises and Muscle Recovery

There is so much in a foam roller, you will be surprised. From the size, the firmness to the texture. It is not that straight forward which is the best foam roller is for you.

This article looks at the benefits of a foam roller as a form of warm up, cool down and muscle recovery, as well as reviewing the popular and best foam rollers. We have short listed our recommended foam rollers that we considered the best in the market.
A warm-up and warm down before exercise is essential. Having the best foam roller will help relieve muscles before and after the workout.

Best Running Belts

Running for many of us is a part of our daily lives. At most times we need to carry some bare essentials like house keys and mobiles phone. We have appraised and summarised the best running belts in the market to allow you have an informed decision before buying a running belt..

Best Dumbbells for Serious Exerciser’s

Dumbbells are a great fitness tool for home use. They are relatively inexpensive for the lighter weights. This article assesses a range bets dumbbells in the marketplace

Best Cooling Towel for Fitness

A review of the best cooling towels that are essential for use after or during exercise. Its one of the best ways to keep your body temperature down.

Best Jump Rope to Improve Fitness

Rope jumping is one of the highest calories exercises around. The best jump ropes are discussed compared. Read about skipping ropes before you buy.

Best Home Rowing Machines Review

Home rowing machines provide one of the best all of body workouts. We explain why and review a range of the best rowing machines on the market.

Best Mountain Bikes in 2020

Getting in touch with nature is an exhilarating experience. The riding through bush, valleys, mountains really does give you an adreline rush. Choose a bike,

Can you improve your Body Balance?

It impacts all aspects of out life. Good body balance allows us to do a range of normal activities like walking. It also allows to to do enjoyable activities like bush walking, dancing. It does deteriorate with age though you can do something about it!

Best Vitamins to Boost Immune System Naturally

We all need to be conscious of maintain and improving our immune system. There are many ways to boost it naturally through healthy foods.
With a little bit of planning before going shopping, we can make a huge difference to our own immune system.

Mushrooms boosting your immune system

A review of 5 mushrooms that act as turbo booster for your immune system. The benefits of having mushrooms include improving your immune system. increasing your energy levels. Yes they considered as magic mushrooms.

Does Muscle Burn Fat or Increase Metabolism?

Does muscle burn fat? Read this down to earth article that simplifies the theory and informs you whether muscle actually burns fat.

WE provide some theory and some interesting facts. You will have a better understanding once you have read the article.

Best Gym Bags for 2020

How do you carry your stuff to the gym? We have review a number of the more popular brands in the market place. It was interesting to see the difference.

Each one has some characteristic that is appealing. Some of them give amazing warranties, for the price so they should. It was really hard to pick a winner as its different for every one. See who we chose.

Best Heart Rate Monitors for 2020

Fitness watches have come such a long way over the last number of years. They have become a essential fitness piece of equipment to monitor and track fitness levels.

There are some producers of these products. It can become confusing in which product will best meet your needs without breaking the bank. This is a review of the more popular fitness heart rate monitors to help you chose.

Cardiorespiratory Exercise reduces Hypertension?

Hypertension is a major cause of deaths globally. Over 20% of people globally and over 40% in developed economies suffer with hypertension.

It can be significantly reduced with a few simple things.

Exercise reduces hypertension significantly. And it not hard at all as little as 20 minutes per day..

Best Running Jackets for 2020

What to look for in choosing the best running jacket for yourself. Everyone has a different requirement from temperature to waterproof.

We trialled a number of the more popular jackets and here is our review.

Carbohydrates: Are Carbs Essential?

It is often confusing whether we carbs should be part of our diet. Are Carbs essential?
We suggest that carbohydrates do play a important part of your well being.
In this article we llow at the benefits of Carbohydrates and the types Carbohydrates.

Best Running Gloves

Running gloves are an essential accessories for those running in cold climates. The fingers, knuckles and wrists can become painful! I know this all too well and put upi off running outside.

There a few things to look for in running gloves, especially if you have glasses or going for long runs.

The Best Pull-Up Bars of 2020

Yes you can have a basic pull-up bar at home as a low cost. There is a range of chin-up bars that will meet your specific need and price range. We have reviewed what we consider the best products in the market place. They range from door way braces to free standing units.

10 Benefits of Strength Training for Females

Women often don’t do sufficient strength exercises. With world progress there is less and less physical exercises being undertaken by women. The benefits of strength training for females are being neglected. Many years ago women were doing more physical incidental exercises. In most cases this is no longer true.

We need to change the trend.

Best Cycling Backpack

There is a lot to consider when getting purchasing the best cycling backpack that meets your needs. From volume to water resistance.

There are hundreds of different styles and makes available. We have research and trialled the more popular brands. Find out about our experience

How Running Changes Your Body

Does regular running changes your body? Absolutely! The benefits are not only he physical but also the mind.

There has been countless studies showing the benefits of running. There are many holistic benefits. FInd out what they are.

Mind, Body, Soul & Heart