AZ Fitness and health!!

Author - Sunil Kumawat The Bhagavad Gita, a respected text known for its wise teachings, shares timeless lessons. While it mainly discusses Lord Krishna's conversation with Arjuna during the Kurukshetra battle, there's a lesser-known talk between Lord Krishna and Duryodhana. In this crucial moment, Lord Krishna imparts profound knowledge from the Gita to Duryodhana, but Duryodhana refuses it. His response, captured in the verse below, shows a deep understanding of his own nature and choices. जानामि धर्मं न च मे प्रवृत्ति र्जानामि पापं न च मे निवृत्तिः । केनापि देवेन हृदि स्थितेन यथा नियुक्तोऽस्मि तथा करोमि ॥ "I know what is right and wrong, yet I struggle to follow what's right and avoid what's wrong. O Lord of the senses, you dwell in my heart, guiding my actions." This sentiment reflects a common experience in our lives. How often do we wish to change those around us, hoping to improve our lives or theirs? But the reality is, we can't control others'

 Author - Ravi Kulkarni On February 5th 2023, my body felt very hot after my daily exercise. My heart was racing and it would not stop even after several hours. As far as I can recall, I had not done anything different that day – it was the usual 40 minutes of resistance training, 10-15 minutes of cardio, 15 minutes in the sauna. As you see from the screenshot above, my resting heart rate (RHR) on that day was 99, alarmingly high. In those days it was normal for my RHR to be in the higher 60s. Subsequently it came down and I have not experienced such high rates after that. Unfortunately, I don’t really have an explanation for this event other than to say that I may have over exerted myself. But that got me thinking: could heart rate be a useful metric for keeping track of one’s health? RHR is defined as the number of heartbeats per minute while at rest. For most adults, a normal RHR ranges from 60 to 100 beats per minute. Athletes or more active individuals often have lower rates, typi

Author - Ravi Kulkarni Let me tell you a story. In my little town, I was known for my charming but quirky home. One day, a small leak developed in the ceiling of my living room. At first, the leak was just a drip - a tiny nuisance. I placed a teacup under it, amused by the occasional plink of water. But as time passed, that drip became a constant stream. I turned my living room into a maze of bowls, cups, and pots to catch the water. It was a sight to see, and my friends found it amusing. The real trouble began when the water started damaging my furniture. My favorite chair, a relic passed down from my grandmother, was the first casualty. Its fabric bloomed with damp spots, and the legs weakened. But I was too caught up in my solution to see the problem. Instead of fixing the roof, I threw a party to unveil a new, expensive armchair I bought, thinking it could simply replace the old one. Unfortunately for me the new armchair didn’t last long either. In addition, several other issue

Getting a good night's sleep is crucial for our physical, emotional, and mental well-being. When we sleep, our bodies go into a restorative state, repairing damaged cells and tissues, regulating hormones, and consolidating memories. Lack of sleep, on the other hand, can have serious consequences for our health, including impaired immune function, increased risk of obesity, heart disease, and diabetes, and even cognitive decline. In addition to the physical benefits, getting enough sleep is also important for our emotional and mental health. A good night's sleep can help regulate our mood and improve our ability to cope with stress, while chronic sleep deprivation can lead to anxiety, depression, and irritability. Overall, a good sleep is essential for a healthy and happy life. Here are 15 ideas for your research: Create a peaceful bedtime routine: Spend some time winding down before bed. Read a book, listen to relaxing music, or take a warm bath to help you relax. Turn off ele

Changing your life can be a challenging journey. There are millions of ideas to keep improving ourselves so sharing one that has been working for me personally.  A powerful tool for transformation is assuming a better identity. This involves adopting a new self-image that aligns with the person you want to become (we could say it also overlaps with law of attraction - you have to feel like the future version of yourself to become the same). By doing so, you can overcome limiting beliefs and self-doubt and unleash your full potential.  Here is one example:  Assuming a better identity can be particularly effective in improving your health and fitness. For instance, if you want to become more active and healthy, you need to see yourself as an energetic and fit person. This shift in mindset can help you to stick to a healthy diet, hit the gym, and engage in other physical activities. Once you shift the mindset, its easier to step into a fit person's shoes and making healthy decisions

Anti-inflammatory foods are those that help to reduce inflammation in the body, which is a key contributor to many chronic diseases such as heart disease, cancer, and arthritis. Incorporating anti-inflammatory foods into a balanced diet can help support overall health and wellness. Here are some examples of anti-inflammatory foods and ideas on how to include them in a daily balanced diet. Fruits and Vegetables: Fresh produce, especially dark leafy greens, berries, and colorful vegetables, are rich in antioxidants and phytochemicals that help fight inflammation. Try to eat a variety of different colored fruits and vegetables each day to get a variety of nutrients. Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to help reduce inflammation. Aim to eat fatty fish at least two times a week. Whole Grains: Whole grains such as brown rice, quinoa, and whole-grain bread are good sources of fiber and antioxidants. Refined carbohydrates such a

Gut bacteria, also known as gut microbiota, are tiny microorganisms that live in our digestive tract and play a vital role in maintaining our overall health and well-being. But did you know that an imbalance in these gut bacteria, called gut dysbiosis, can lead to a plethora of health issues such as obesity, diabetes, and even certain types of cancer? On the other hand, a healthy balance of gut bacteria is linked to a stronger immune system, improved digestion, and even a lower risk of depression and anxiety. So, how can we maintain a healthy balance of gut bacteria? One of the most important things we can do is to eat a diet rich in fiber. Fiber acts as food for the beneficial bacteria in our gut, helping them to thrive and multiply. Foods such as fruits, vegetables, and whole grains are great sources of fiber. Additionally, fermented foods such as yogurt, kefir, and sauerkraut are also beneficial as they contain probiotics, live bacteria that can help repopulate the gut with benefici

We often hear the saying, "Life is too short," but in reality, life is long. It's a marathon, not a sprint. And just like in a marathon, the key to success is pacing yourself and investing in your future one step at a time. When it comes to our health, it's easy to underestimate the impact of small daily choices. But in reality, our health is the accumulation of what we do each day. Just a few weeks of inactivity and poor diet can raise bad cholesterol and blood glucose levels. On the other hand, a few weeks of exercise, a nutritious diet, and a positive mindset can have a significant impact on our health. The same goes for achieving success in any area of life. By making small, consistent investments in our personal growth, relationships, and career, we are setting ourselves up for long-term success. Just imagine doing one thing better daily for 365 days, even if it's small. The benefits will accumulate over time. It's also important to remember that success

We all have heard the saying "health is wealth" and it couldn't be more accurate. Our health is the foundation of our lives, it allows us to enjoy the little things, to be present with our loved ones, and to chase our dreams. But often times, we get caught up in our daily lives, and we forget to prioritize our health. We make excuses and put it on the back burner, until it's too late. But what if I told you, that you don't have to make drastic changes to see a significant improvement in your health? What if I told you, that by simply improving by 1% every day, you could change your life forever? The 1% better health concept is simple yet powerful. It's about making small, sustainable changes to your daily routine that over time, will add up to significant improvements in your overall health. It's not about perfection, it's about progress. By consistently improving by 1% every day, you're setting yourself up for long-term success. Here are a few exa

As we all know, processed foods are a major part of our daily diets. They are convenient, cheap, and easy to prepare. However, the truth is that these foods are not only lacking in nutrition, but they can also be detrimental to our health. In this article, we will take a closer look at some of the most common processed foods and the impact they have on our bodies. SWEETS: Sweets are one of the most popular processed foods and are usually high in sugar and fat. They provide no nutritional value and can lead to weight gain and other health problems. WHITE SUGAR: White sugar is a common ingredient in many processed foods and is a major contributor to weight gain and diabetes. It is important to limit your intake of white sugar and opt for natural sweeteners like honey or maple syrup instead. FRIED FOODS: Fried foods are high in oil and can contribute to weight gain, bad cholesterol, and gut inflammation. These foods can also slow down your metabolism and make it harder for you to lose wei

Sticking to a healthy lifestyle can be difficult, especially when faced with temptations like fast food, sugary drinks, and a sedentary lifestyle in todays fast life. That's why it's important to find a motivation that resonates with you and truly speaks to you on a personal level and one that is long term. In my perspective short term fitness goal tend to drop as soon as goal is achieved and you have to find another goal to maintain your health. In such cases people go back to their older self or even end up worse since they lost motivation after crossing a short term finish line. For example, if you're looking to fit into a certain dress for a special event, use that as motivation to hit the gym and eat healthier. Once the event is done, its easy to give in to the cravings. Lets say you want to be a role model for your kids, remind yourself of the positive impact you can have on their lives by setting a good example. Which one sounds like the one which feels more close to

When I was young and needed guidance for my fitness, elders told me don't go to gym or else your body would look muscular like guys. That information set a belief in my mind and I somehow took it as truth.  I wish they knew better.. Lot of our friends from this group have brought this up with me in the past so I assume there are many among us who might still be stuck with this belief that we gathered from different sources. I have been weightlifting for the past 5 years and now I can confidently say that it is not possible for women to gain muscle like men, as our bodies produce different hormones and we are built differently. We do see many fit women on social media and female athletes with lean and toned muscles that look great. They need to work so hard, do extreme trainings and diets to achieve that which is very difficult and you wont reach there if you don't want to so don't worry too much. I believe that all women should incorporate weight training into their fitness

We all face challenges in our daily lives, whether it's in areas such as health, relationships, psychological well-being, work, productivity, motivation, social life, money, personal finance, spirituality, and many more. It's easy to feel overwhelmed and alone in our struggles, but the truth is that millions of people before us have faced and overcome similar challenges. If you're struggling with one or more of these areas, the key is to not reinvent the wheel and waste time. Instead, take advantage of the wisdom and knowledge of others by seeking out resources such as books, articles, podcasts, and support groups that can provide a new perspective and a better way to deal with the situation. Reading books on a particular topic can be an excellent way to gain a deeper understanding of the problem at hand. It can give you the opportunity to learn from others' experiences, to gain a new perspective, and to develop new strategies for addressing your own challenges. The key