Five Tips for Thriving and Managing your Diabetes

For a person living with a chronic illness like diabetes, each day comes with extra planning. Unlike other people, the average day for people with this condition requires a lot of forward thinking and other factors to consider. Visiting a family practice doctor who specializes in diabetic care is highly recommended. It’s important that you manage your diabetic condition by coming up with small, tangible steps that will help you overcome burnout and distress thereby improving your everyday life. Here are tips to help you stay healthy and keep smiling.  

Take your Medication

First things first, taking your medication should be so obvious as it will help you live a long, happy, and healthy life. Of course, living with this condition can be overwhelming at times, but you don’t what to ignore your medication, whether in injections or pill form. 

Dine out Right

Well, no one said you should eat a special ‘diabetes diet.’ There’s no such a thing. What you need is a healthy nutritious diet. Making healthy choices isn’t an option. If you’re visiting a friend during the holiday, you might want to request for some modifications to the menu. It’s not going to always be easy to stick to a healthy diet. However, it’s possible when you prepare and plan ahead of time.  Avoid junk food, cakes, fizzy drinks, cakes, and refined carbohydrates. These foods aren’t good for you. 

Make Exercise Fun and Easy

The goal is to stay active. Slowly ease into an exercise routine that works for you. You could start with something as simple as walking and jogging. At least get thirty to sixty minutes of exercise most days of the week. Of course, you’ll have to plan ahead for this to work, especially if you have a busy schedule. Choosing activities you enjoy doing will motivate you to keep exercising. Whether it’s walking, gardening, bike riding, swimming or running, be sure to find time to be active each day. 

Ask for Support and Consider Joining a Community

You need a team that can not only educate you and hold you accountable but also support you when it comes to clarifying your struggles and thoughts and improving your blood sugar management. Whether you think you’re well controlled or you’re still trying to get yourself together, it’s important you seek support from family, friends, or your doctor. You don’t have to be alone. Remember this is a chronic condition and it’s exhausting and relentless. Joining a community will help you cope up with all the struggles and daily irritations about the condition. 

Check your Levels often

No matter how long you’ve had your condition and how much you know about it, you still need to keep going for regular checkups. That’s one way to keep your motivation up. You also have to check your blood sugar levels often. You want to be aware of where you are at the moment so you can know the best decisions to make when it comes to meals and activities. Work hand in hand with your clinic or doctor to monitor the condition and implement the necessary changes in your daily routine. 

In conclusion, there are other small steps that can help you manage this condition including getting enough sleep, managing your stress, and adjusting your attitude to focus your energy on things you can control. The chronic condition doesn’t have to hold you back or limit you from traveling, eating well at home, going to school, working, and doing other things you enjoy. Just be sure to plan yourself well with the mentioned steps.

Mantra yoga: chanting sacred songs self-healing

A mantra yoga session feels like a bath of good energy, purifying, and elevating your vibration. Dare you sing

Surely you have heard the best known of all, the Om. This sound is precisely a mantra, a tool to stop thoughts and achieve a state of inner peace. How? Repeating the same word or set of words to quiet the mind and enter a meditative state.

“Mantras are sounds that have sacred vibrations,” explains Valerie Martin, singer, and teacher of yoga and mantra yoga. “Those of us who sing today mostly come from ancient languages ​​- vibrational languages. The ancient sages discovered that the vibrations of each sound act on certain places or aspects of being”, she adds.

Each mantra is like an antidote or remedy to heal, improve moods, change thoughts, attract good vibes, and calm the mind. Mantras work directly on the energy of the body, and thus also on the state of mind and spirit. Many times at the end of a mantra session, we feel as if we have had a good energy bath,” says Martin.

There are specific mantras that you can use depending on what you need in your life: bring balance to mind, raise vital energy, stimulate the brain, strengthen the spirit or attract abundance, health, fertility, or love.

“Mantras can be used anytime you need them. It is a technique and a tool for self healing . In yoga class, they can be sung at the beginning of the practice, during the practice or after. The Mantras are not only sung, but they can also be repeated out loud or inward to enter meditation,” explains Martin, who has released his first mantra album, Essence of Mantra.

The effect of mantras is so powerful that there are specific classes in which meditations are sung and performed. Martin’s Mantra classes are arranged in a circle around a center or an altar that symbolizes what you want to heal.

“Sometimes, we focus on a theme or energy that we want to work on, and sometimes we sing freely, to light the flame of creativity and enjoyment. Last year I was guiding meditations at the end of each class called Japa mala, which is the repetition of a mantra 108 times,” she adds.


Mantra yoga is, in essence, a healing ritual. You can share it in a group or practice it whenever you feel necessary to free yourself from negative thoughts and focus your mind on the present.

There are mantras to work with different energies, and among them, you can find specific ones for each chakra or energy center of the body. It is a perfect idea to enter the world of sacred songs.

Sit in a meditation posture, focus your attention on the area of ​​each of your chakras, and repeat the mantras corresponding to each energy center:

First chakra: LAM

Second chakra: VAN

Third chakra: RAM

Fourth chakra: YAM

Fifth chakra: HAM

Sixth and seventh chakra: OM


Vegan food: is it more expensive than other diets

When starting with a new lifestyle, one must ask whether they will be able to sustain it financially. Here we solve this question.

It is normal that when the subject of vegan food comes up, certain myths come to light that we do not know if they are real. The truth is that you always have to question them yourself and verify their authenticity.

Today we are going to talk about a unique topic: is vegan food more expensive than what most people eat? Why? Read on to find out what the reality of the matter is.

In every lifestyle, a person can choose what sort of food to eat. That is if you choose a product or brand, that will lead you to spend more or less money. Both in vegan and regular food or any other type of diet, you will be the most capable of choosing the food or product that suits you best, whether it is economic or nutritional.

On the other hand, some products are indeed cheaper than their vegan replacements, but the point is that these are not essential. In other words, if you want to consume vegan ham of a specific brand because you miss the taste of the ham, you can do it, but it is not necessary to spend on that product.

Other examples that follow this same reasoning are vegan cheese, yogurt, milk, among others. One can choose to consume them and know that it will weigh in their wallet or decide not to consume them to avoid the economic expense.

When you choose to avoid vegan processed products, such as cheese and milk, and replace them with real foods, not only your wallet will benefit, but also your health. Natural foods such as legumes, cereals, fruits, and vegetables will always be cheaper than various animal products.

However, if you do not have enough budget to consume vegan processed products, but they are still your favorites, you can choose a third option that is not buying or avoiding them at all costs. This option is to make them yourself! That it is easy, you have to lose your fear.

When you jump into making the vegan products you like best, you have several advantages. First, it will be cheaper. Second, you will choose what ingredients your product will have, and therefore it will be healthier (if that is what you want). Third, the fact of making the product followed by a recipe, gone to buy the ingredients, managed to cook it, and that it has turned out well. This procedure will make consumption of that food much more satisfying.

For all these reasons, we already realized that having a vegan diet is not cheaper nor more expensive. You decide which products to consume and thus avoid the highest prices and increase the consumption of the most reasonable.

In short: avoid consuming processed and animal products and focus on natural, real foods.…

How to know if you are training too hard?

Training is one of the keys to keeping fit, and although doing a little exercise on a daily basis is highly recommended, the truth is that sometimes we may get out of hand. Let’s see below a step guide in which we explain how to know if you are training too hard.

Even if you are training to stay fit, lose weight, or release stress, it may be that so much training only leads you to force your body and thereby cause an injury. Let’s see how to know if you are training too hard.

1.  Apart from the muscles and joints, another sign that you may have trained too hard is that your body feels sore for several days in a row. It is normal that after training, you notice some pain and tiredness, but if two days have passed and you still feel pain, you may not be training at the pace you should.

2.  On the other hand, you should also take into account when the pain is unilateral, that is, if a muscle group or joint on one side of the body is sore after a workout, but not the other. This could also be a sign that you have overloaded your body, even if it is only one side.

3. Regardless of what you notice in your body or in your muscles and bones, you should think about what exercise and training mean to you. If this is on your priority list and takes up all your free time and leaves no room for anything else, something does not work. If you feel guilty or anxious on the rest days, remember that these days are an important part of any training plan and that depending on the type of training you carry out, you must be at least two days in a row without doing any exercise.

4. In order not to force yourself too much, and once you have realized that you are really training too much, you must start over with the exercise as you did at the beginning. Start with smooth and simple exercises but without going to more at the same time. You should reduce the activity as much as possible and introduce more exercises slowly and progressively.

5. You also have to be very careful with the fact of training excessively in a single area of ​​the body since you can cause an imbalance, with a part of your body that will be more developed or much worse, that you end up injuring yourself.…

Fat burning routine at home

In this fat burning routine at home, the training system is based on cutting rest time, and performing exercises that are very demanding at the muscular level, such as burpees and jumping squats.

Fat Burning Routine

How many times have you tried to lose weight by performing different types of workouts and have not achieved the expected results? I am convinced that many, and possibly the problem have to do with a bad diet, or by following an incorrect sports program.

Well, in today’s article, we will emphasize the second aspect, and that is that I bring you a fat burning routine to do from home, in which we will only need a set of dumbbells. In fact, they are not used for many exercises, but it is true that they are necessary to work certain muscle parts and thus avoid possible imbalances at the muscular level.

Although the exercises included in this routine are not particularly complicated, its difficulty lies in following restful times together. I emphasize this, and it is essential to make the routine more productive, and we can pulverize the body fat lodged in our body more effectively.

Fat burning routine at home – Description

Duration: 3 weeks

Training days per week: 4

Rest time between exercises: 30 seconds only

Difficulty: Beginner / Intermediate

Material: Dumbbells and body weight

Objectives: Slimming and toning muscle mass


Before getting into this fat burning routine at home, we must perform warm-up exercises that are adequate and optimal to perform better and reduce the risk of injury. 

Fat Burning Routine at Home – Day 1

3 × 10 Burpees

3 × 15 Squats

3 × 12 Strides

1 series of isometric squats as long as possible

30 minutes of exercise bike

Fat Burning Routine at Home – Day 2

5 × Push-ups with knees supported

3 × 5 Diamond push-ups with knees supported

3 × 10 French Dumbbell Press

3 × 10 Bicep Curl

3 × 10 Lateral shoulder lifts

30 minutes of exercise bike

Fat Burning Routine at Home – Day 3

5 × 10 Squats with jump

3 × 10 Mountain climbers

3 × 12 Strides (6 repetitions with each leg)

3 × 10 CrossFit abs

3 × 10 Goblet Squat

3 × 10 bicycle abs


As I indicated in passing at the beginning of the article, that in addition to following the training mentioned above, we must take care of the food. In fact, diet is the most important variable to lose fat. As much as we train, as we don’t eat well, we’re not going to get any kind of result.

4 Foods to lose weight

To follow a proper eating plan, we must make an appropriate selection of foods that help us lose weight based on their caloric and nutritional composition. Although, as a general rule, practically all vegetables are excellent weight loss foods, but there are some other types of foods that belong to different groups that can be much more effective for this purpose.

The foods to lose weight that we are going to show you in the following article, are nutritionally very balanced and do not have few calories, so it is normal that we find them in endless diets to lose weight.

If you want to know all four foods that can help you to lose some of your extra kilos, just read the article till the end and start incorporating these foods in your daily diet and you will see the difference in a few weeks.

4 Foods to lose weight

Red pepper

Health experts state that eating red chilli can help in losing weight. Apart from being a very low-calorie food, it is tremendously sweet and tasty, being one of the vegetables that can best meet the demand for sugar by our body. It can control your hunger and speed up your metabolism and support you burn calories.

Egg white

The perfect food for athletes and sports fans who want to gain muscle mass, controlling their body fat percentage. They are an excellent type of protein because of their high biological value and the easy synthesis capacity of this food’s protein body. An ideal complement to make homemade protein shakes. It is low in cholesterol and fat, but they’re high in protein


Celery is a vegetable with a curious property, and it is that due to the few calories they have, its high fiber content and the thermogenic effect of having to digest this food, it causes that in certain quantities, we lose more weight than we gain consuming it.

It provides dietary fibre that speeds up the digestion process and weight loss.


Pineapple is an exceptional food, both consumed raw and served in juice. It is rich in natural sugars and natural fiber, which helps us expel toxins accumulated in our body. In addition to being a natural scrubber, it is one of the sweetest foods that have fewer calories.

Pineapple carries an enzyme called bromelain that helps burn away the excess belly fat.

Let’s start incorporating these foods in your diet and lose weight in an easy way.…


Whether you are an occasional runner or a regular at the gym, you should consider muscle recovery as an essential part of your workout. Recovering correctly will help you feel better, progress effectively (especially after strength training) and avoid injuries.

When you train, you could say that you are physically “breaking” the body: muscle fibers, tissues, etc. It occurs especially when practicing certain types of exercises, such as weightlifting. 

Precisely, a study published in the European Journal of Sports Science has shown that exercise affects muscle fibers.

Muscles are made up of numerous fibers, such as ropes, and some of them can break with effort. If we do not provide them with the necessary time to recover, we are training every time on a broken tissue. And the benefits we seek training (speed, agility, strength, or power ) are not only obtained during training but also during the recovery time.

Before continuing the training, it is crucial to give the muscles time to recover. On the contrary, reducing recovery time can cause symptoms of excessive training, such as decreased performance, high blood pressure, lack of sleep, or reduced strength.

Muscle recovery after exercise 

There are three fundamental pillars for recovery:


Muscles need protein to rebuild. A diet based on whole foods and rich in antioxidants can help to produce the necessary changes in the body between workouts. In this way, we will be better when the next training arrives.


The quantity and quality of sleep are essential for optimal recovery. Deep sleep is of the utmost importance because it is when the metabolic activity is at its lowest point and when the endocrine system increases the secretion of androgens and growth hormones, essential for muscle repair and the promotion of fat oxidation. Therefore, as explained by the National Council for Certified Personal Trainers (NCCPT), during deep sleep, the body can divert all its attention to growth and repair.


When you sweat, you lose water and electrolytes, especially sodium. Exercising while you are dehydrated can cause greater damage to the muscles and reduce the body’s ability to recover.

You can also relax your muscles by performing these methods:


Before training, stretching prepares the muscle to work properly. And after exercise, stretching is useful to eliminate muscle tension and restore relaxation.


Relieving tension in the muscles after a weightlifting session is essential to recover earlier. One of the best ways to do this is to undergo a massage, as it can significantly reduce pain.

Rest days

To recover muscles properly, some rest day is necessary. In this way, we give the body the required time to move from muscle recovery to muscle reconstruction.…

5 aspects to consider after exercise

After physical activity, it is very comfortable to lie on the sofa and take a few bites of your favorite food, but it may not be as convenient. Here are 5 aspects to consider after exercise to feel healthier and full of vitality.

1- Stretches

At the end of the training, you cannot skip the stretches. They help in the prevention of injuries of post-training pain, and we will also get the muscles to recover their flexibility after physical exertion. Keep in mind that flexible muscles are less prone to injury. It won’t take you too long, about ten minutes. 

2- Decrease in training

Regardless of the physical exercise you do, whether it be running, swimming, cycling, etc., it is necessary to face a period of slowing down or decreasing the effort at the end of the session. In the case that you do a cardio activity, your heart rate will be very high, so by lowering the intensity for a few minutes. We will be able to decrease the pulsations progressively. You cannot stop moist after a very rough exercise.

3- Hydration

To avoid dehydration, it is necessary to replace the loss of fluids that occur during sports activity. When the exercise lengthens around the hour, it will be enough with the water, but if it lengthens much more, it will be necessary to consume an isotonic drink to recover salts and sugars. There is a trick to check the amount of liquid to consume. You just have to weigh yourself before and after exercise. For every half kilo, it should be consumed around half a liter of water. When you go to the bathroom after physical exertion and urine of a yellowish color, that will be a symptom of dehydration. It would be advisable to drink water every bit, both during and after the activity.

4- Food

Some may think that it is a contradiction to eat after sports. However, at the time you eat healthy foods at the end of the session, you will be replenishing energy and repairing the body, but not replacing the burned fat. A natural fruit smoothie, nuts, or a piece of fruit may be the most appropriate option to regain strength.

5- Rest

With this, we will be able to recompose the muscular tissue, the nervous system, and the hormonal levels. Athletes should sleep between 7 and 8 hours a day, increasing the time in the days before a competition. Even the nap would also make a lot of sense in this case.

With these tips, you will feel much better that day, but also in the next training. You will be more recovered from all the efforts made. It’s about trying it and experiencing those good feelings. These are aspects that cannot be negotiated.…

5 very fast abdominal exercises

If you want to reduce and tone the abdomen, the most effective way is to perform daily abdominal exercises that help you burn fat fast. There are some that are incredibly simple and help you eliminate belly fat in a few weeks. If you combine them with a diet to lose weight, you will have a flat stomach in no time. Keep in mind that it is convenient that, before starting, do some warm-up exercises.

Effective and fast abdominal exercises

Leg lift

These abs allow toning the lower abs. 2 series of them are performed, repeating the exercise 15 times. This exercise involves lying on the floor on your back, with your palms facing down, close to your thighs. Then raise your legs and place them as vertically as you can. Then lower your legs without touching the ground, raise them again, and so on.

The ship’s pose

This exercise is a yoga asana that is very quick to do and very effective in strengthening the abdominals. To do this, sit on the floor with your legs straight and your back straight. Raise your knees and keep your calves parallel to the floor while balancing backward and bringing your hands forward. Hold the position for 5 inhalations and exhalations.

Touch the toes

One of the simplest and fastest abdominal exercises consists of lying on the floor with your body well extended and then getting up, bringing the body forward while trying to touch the tips of your feet. Repeat it 8 times and increase the repetitions as you strengthen the muscles.

Against the wall

fit young woman exercising to keep in shape - against the wall exercise stock photos and pictures

This is one of the most effective abs to strengthen the lower abs. It consists of lying on the floor, with your feet resting on the wall and your hands behind your head. In that position, perform the abdominal exercises in a series of 10.

Abdominal iron

The iron is a very easy abdominal exercise and can be done several times a day to tone the belly quickly. To do this, lean on the floor with your hands and toes, looking down and with your hands at shoulder height. Your body should stay straight for 20 seconds while contracting the muscles of the abdomen.

With these fast abs, you can reduce your abdomen and strengthen your muscles to show off a perfect silhouette in a short time. If you combine them with a healthy diet, you will see the results in just a few days.

Share with your friends the best ways to exercise your abs.…

The best techniques to burn fat on the hips

Did you think it was not possible to lose fat in the hip area? The same thing was thought for a long time. However, recent studies appeal, on the contrary. Also, ask yourself the following question: Does everyone have the same levels of fat in the same body areas? No, right? We are going to address this topic that you are sure to find interesting.

Why does fat form on the hips?

Previously we thought that adipocytes were common throughout the body mass. And, in this way, if their levels were increased or decreased, they did so proportionally. However, we ask you the same prologue question to bring you to a rational resolution: Do all people accumulate subcutaneous fat in the same sectors? Well, of course, women and men have differences in this aspect due to evolutionary and biological reasons.

Tips to lose fat in the hip area

Let’s base on the main theme of the article, the hips. We proceed to explain quality guidelines to improve this area:

1. Concurrent Training

Intersperse a cardiovascular series where the area is involved, indoor-cycle type, and then an exercise of specific strength of the area. 

2. Avoid miraculous products

In this life, everything entails an effort, forgets ‘magic’ creams and products with inappropriate side effects for the central and peripheral nervous system. Always consult your doubts with a sports professional, be it your personal trainer, physical trainer, or trusted physiotherapist.

3. Correct nutrition and rest

Not only train, but also feed yourself wisely. It is not about restricting purely, and it is about balancing until you turn healthy. Organize your breaks after exercising consistently and according to your goals and physical limitations.

Interesting exercises to reduce the accumulated fat in the hips

First, we have to say that the majority of lower train exercises will have a favorable impact on improving fat parameters of hip muscle. Take note:

Plates with hip joint mobility

The position of plates will strengthen the area and force you to create a base position of isometric tension. Starting from there, any movement you make, especially if it is with an external load as a low pulley or ankle ballast, will multiply the results.

Plates with waist twists

This exercise involves complexity and technique; it is based on ‘trying’ to support each outer side of the hip, the tensor area of ​​the fascia lata, over and over again, causing twists that strengthen the entire ear.

Hip bridge

Very simple exercise, we go to the supine position. And we raise the hip in the vertical plane. The higher, the better, without committing to injuries. And, if you can endure isometric tension in the final phase of the concentric act, even better.…

6 tips to avoid tired legs after running

The feeling of having tired legs after a training session is very common among runners. This disaster, which affects beginners and expert runners alike, maybe due to various reasons or circumstances, the most common being inadequate rest, poor hydration, or improper training.

If you want to avoid that unpleasant sensation, follow these tips to avoid heavy legs after running. Take note!

1. Warm-up and stretch

Both the warm-up and the return to calm are very important parts of every training session, and you should not skip them. Before starting to run at your usual pace, warm up with a gentle run and some mobility exercises.

Similarly, when you finish, it is vital to spend a few minutes stretching. These help muscle recovery and improve circulation, something key to avoiding tired legs.

2. Hydrate

If you have been running for some time, you are likely to know the disastrous consequences of dehydration. With a loss of fluid of only 1% of your body weight, your muscular performance, and your ability to regulate the temperature already begin to decrease.

Headaches and tired legs may also appear. Run with a bottle of water or a hydration belt, or prepare stops at fountains or points where you can hydrate.

3. Rest

It seems so basic that it is necessary to say it, but sometimes you have to remember to rest after exercising. The recovery is essential in any training program, and without it, not only no improvement but falls into inconvenience.

4. Sleep with your legs elevated

Another good remedy to avoid tired legs, especially at bedtime, is to put them elevated. You do not need the inclination to be very large. Usually, it will be enough to place the feet on one or two cushions to notice the improvement quickly.

Putting your legs elevated is a basic measure to help improve circulation, especially for people with low blood pressure. Spending in this way will help your circulation and, therefore, better recovery of your legs.

5. Look for smooth surfaces

It is very common to run on asphalt or cement; most of the routes in the cities are paved. However, if you are a beginner or run great distances, the continuous punishment of walk-on asphalt ends up being noticed.

The hard surfaces return the impact to our feet and legs, which inevitably end up suffering. If you can, try to run on surfaces such as dirt or grass. Also, keep in mind that on the slopes, your legs also suffer more.

6. Find your pace

You may be forcing your pace without being aware of it. The longer the stride you make when running, the more impact on the legs is noted.

Try to shorten your walk a bit in your sessions. At first, it is annoying and complicated to have to do it consciously, but it will not take long to automate it, and you will notice the improvement in your legs.