healthy lifestyle


Teens can have a hard time self-motivating to get active. However, there are a plethora of reasons for teens to introduce physical activity into their daily routines. Exercise can provide teenagers with a wide range of benefits, from fostering teamwork to releasing stress. We hope you find reasons to encourage your teen to get physically active!

It’s Fun!

First of all, exercise is fun! Getting outdoors and physically active can be great fun for both you and your teen. Whether it is playing basketball at a local court, going for a hike on a Sunday morning, or attending a weekly yoga class, it is possible to find an activity that promotes healthy exercise habits. The trick is finding an activity that engages both you and your teen. 

It helps if your teen already has a favorite sport or activity, as it can be easiest to play to your teen’s interests. If they enjoy going on runs in parks, plan a day during the week to go on a run together. If not, one method to find an activity that caters to both you and your teen is to try a variety of forms of exercise. Try a new exercise each week for a month and monitor which one they find the most enjoyable!


Additionally, exercising with your teen is a wonderful way to spend time together. It is common for teens and their parents to have challenges communicating with each other. Having a planned activity in which you and your teen spend time together can increase the lines of communication with your teen. Spending time together while focusing on a common objective or activity can foster a conversation that otherwise wouldn’t have occurred between both parties. Use physical exercise as a way to talk to your teen!

Stress Release

Exercise offers a great outlet for stress release. There are many aspects of a teen’s daily life that are primed to attract stress. Struggling with high school classwork, social interactions, puberty, along with the rising risks and responsibilities as they near adulthood can be overwhelming to teens. Having physical exercise in their weekly routine can help reduce the amount of stress that coalesces over a typical week for a teenager. Encouraging scheduled physically active provides a healthy outlet for them to release stress. This assists in developing healthy methods of stress release for teens, rather than having them bottle negative emotions without any outlets.

Increases Focus

It is common for teens to have lots of pent-up energy needed release. Sitting in classrooms all day doesn’t exactly help release built-up energy. As a result, teens can be prone to distraction because they haven’t been able to outlet their energy, making chores and school work appear more challenging than it is. Having regular exercise after a school day will make your teen feel tired. Consequently, they could have an easier time directing their energy towards homework in a more productive manner.

In order for these benefits to be reaped, it’s best to find a regular form of activity during the week that your teen can participate. If there is a sports team at school that doesn’t cut students or a PE class that your teen is interested. Encourage them to go for it! Using phrases on encouragement can help motivate your teen to get involved in a club or sport that promotes a healthy lifestyle.

Builds Goal-Setting Skills

In a team environment, exercise is an incredible way for your teen to set and complete goals. Having a group of peers to assist discussion and decisions on which goals are achievable to your teen can develop goal-oriented skills. Your teen will learn how to set reasonable goals of improvement over short periods of time, and how those smaller goals lead to steady improvement over a long period of time. This skill will be crucial to have as they enter the workforce, so encourage team athletics today!

Fosters Teamwork

Exercise, especially done in the context of a team or partner, is a great way to foster teamwork. By focusing on a common goal, your teen will learn how to strategize, plan, and execute goals with their teammates or workout partners. Through accomplishing these tasks, teens will gain experience in how to work best in team environments. This will allow them to understand the best way they function in a team environment, and help them learn where they can improve. Team environments can help your child grow into the adult you know they can be!

Final Thoughts

Hopefully, this guide can help get your teen exercising! Physical activity is one of the best ways to lead a healthy life, and there are so many benefits beyond staying in shape. Every day is beautiful, so get physically active and enjoy the world!

Author Bio:

Andy Earle is a researcher who studies parent-teen communication and adolescent risk behaviors. He is the co-founder of talkingtoteens.com, ghostwriter at Write It Great, and host of the Talking to Teens podcast, a free weekly talk show for parents of teenagers.

Contrary to the popular belief that you need to be a meat consumer to have a muscular body, bodybuilding has nothing to do with your vegetarianism. With this blog, Muscle Fibre India is going to shatter such popular beliefs and recommend a vegetarian bodybuilding diet plan to help you in your muscle-building without having you to switch to a non-vegan diet.

Proteins for Muscle Building

Only 1.5g of protein per kg of your body weight is what you need daily for getting those vein-popping muscles. This requirement can be easily fulfilled by following an apt vegetarian diet. Another misconception is that plant protein sources do not provide you with the essential amino acids. Again, this is wrong! Include the following in your diet to get sufficient amounts of proteins:

Milk and Yogurt

Other than being a source of high-quality protein, milk protein is also rich in 18 amino acids. A cup of milk is enough for your needs. Yogurt has high protein content; 250g of its daily intake provides you with 13g proteins, probiotics, vitamins, and minerals.

 If you’re lactose intolerant, you can have:

  •  Soy- It is high in proteins, vitamins, minerals, and insoluble fiber.
  • Lentils- Generally called protein powerhouse, lentils offer proteins, minerals, and fiber. 
  • When consumed with grains, give you complete proteins.

Eat Frequently

Ferocious training requires a lot of calorie intake. A little more calories than what your body needs serves vital nutrients to your body for muscle synthesis and reduced fat storage. To attain this, eat 6-7 times a day.

Crucial Carbohydrates

Quality carbohydrates help energize your muscles. Half of your daily calorie needs should come from carbohydrates. Carbohydrates like cereals, fruits, vegetables are packed with vitamins and minerals. Glycogen provided by carbs fires up your muscles during workouts and makes them look fuller and firmer. You can consume carbohydrates in the morning before workout or post-workout to rejuvenate your body.

Eat enough fats

Fats provide you with double the number of calories as proteins and carbohydrates per gram which are essential for building muscles. Other than swelling your thews, fats help reduce lower diet-induced depression and heal exercise-related inflammation. Bodybuilders are recommended to take 1g per kg of their body weight.

Whey Protein

No bodybuilding diet plan is complete without whey which is rich in proteins and contains the least quantity of calories. A source of all the vital amino acids, whey protein is a chief dietary supplement to boost your bodybuilding regime. It improves your immunity and liver function, reduces stress and blood pressure. Consume your whey protein daily in the form of Muscle Fibre India Whey Protein, a premium quality dietary supplement and the consumption of which can help you gain maximum results from your workout.

Drink a lot of water

A vegetarian bodybuilding diet plan includes fruits, veggies, and legumes, all of which may result in a high amount of fiber intake. Increased fiber intake can lead to several problems like flatulence, constipation, bloating, and abdominal pain. Drinking a lot of water is one way to counteract such health issues.

From ages, we have been using plastic straw without thinking how much poisonous these straws are for our health and environment.  With an increase in the number of plastic straw on the earth, nature and water animals are most affected. Plus, plastic straws are made out of chemical substances that may lead to severe problems.

Environment and Health Hazards of Using Plastic Straws:

  • Plastic Straws are Non-Biodegradable

One of the main disadvantages of using plastic straws is that it is non-biodegradable. It means that it stays in the environment for a longer time. To be precise, plastic is made of polymers that do not break down naturally. Therefore, it is harmful to the environment as it could have adverse effects on the soil.

  • Plastic Straws Pollute Ocean

Regardless of the various reasons, most of the plastic straws are found near the ocean. And since it is non-biodegradable, it tends to affect the ocean and its water. Most people like to drink aerated drinks, coconut water, and other drinks through plastic straws near the beaches, which easily get transferred into the ocean, making it contaminated. If the same case continues, there will be more plastic in the ocean than plants and fishes by the end of 2050, which means there will be no flora and fauna underwater. You can imagine how poisonous the water of the ocean will turn.

  • Plastic is made out of Toxic Material

You agree, or not plastic is made out of the toxic and carcinogenic materials. Carcinogens and the products made out of carcinogenic substances can increase the chances of cancer. The ingredient has the potential to damage the DNA in cells and hinders with biological processes and lead to tumor. Though most of the plastic straws are now BPA-Free, they still contain some traces of a chemical that are not good for the environment and health as well.

Best Alternatives for Plastic Straws:

  • Bamboo Straws

Bamboo is biodegradable; thus, it does not contaminate the environment. Bamboo is made of the natural ingredient, which makes it safe for the heath as well. It does not have any chemicals and pesticides, dyes which can affect your health. Moreover, bamboo is versatile and one of the renewable crops. However, make sure you wash them with your hands and keep it in the dry and ventilated place. 

  • Metal or Stainless Steel Straws

Unlike Bamboo straws, metal or stainless steel straws are robust. You can use them for longer and carry along with you easily. Plus, you can even wash them in a dishwasher. Though these are a bit pricey, but this would be a onetime investment for a healthy body and nature. You can easily get such types of straws at an online store like Vaya. It has an extensive range of stainless steel utensils that includes tiffin, glasses, and more. Plus, you can make use of the Vaya coupon code and score a hefty discount on the online purchase.

  • Glass Straws

If you are looking for an eco-friendly yet healthy alternative of plastic straws, then glass straws are also an excellent option. Though these can break easily, but if you use them with caution, they can go a long way, just like your old glasses. Plus, these are easy to clean. Also, these are available in numerous colors and different designs.

  • Silicone Straws

Another substitute for plastic straws is silicon straws. Unlike most of the straws, these are good for teeth and kids as well. Silicone straws are made of excellent quality products. Though silicon is non-biodegradable but can be recycled, this makes it a perfect option to substitute plastic straws.

Things to Consider While Buying Reusable Straws:

  • The straw you are opting should be made of the hygienic material that does not affect the environment and your health.
  • Straws should be easy to clean.
  • Look for the straw with ideal length.
  • Invest in the straws that can be used multiple times. 

Other Benefits of Using Plastic Straws Alternatives:

  • Stainless steel straws, glass straws, and silicone straws are easy to clean. Apart from glass straws, others can be cleaned even in the dishwasher.
  • Stainless steel and other alternatives to the plastic straw listed above are reusable. They do not leach chemicals and does not interact with the food you are consuming.
  • All these straws are safe for kids, and you can even travel with them.


Plastic straws are not only harmful to the environment but for our bodies as well. These are made out of the chemicals that can lead to fatal problems like cancer and tumor. Moreover, it is non-biodegradable, which means it is not safe for nature. It is high time to stop using plastic straws and start using healthy and eco-friendly alternatives.

As January is arriving, we are not simply ascribing to this New Year and the new you mentality as this is the best time for taking the stock of the areas that are there in our lives that can be used for a proper tune-up.

It is a lot more important for us to take a look at the healthiest lifestyles as a whole with the help of the stress management, relationships as well as sleep as they are the absolute fundamental for feeling at ones best tough diet is a lot more important to all of us to take a look at the lifestyle in its entirety.

Keep scrolling for the 7 healthiest ideas we have shared today and put them into practice as these will help you stay healthy this 2020.

Going to the bed earlier

It has been seen in the last few years through the researches that sleep is the most important part of human life and one should get enough sleep under the comfort of air conditioning Sydney.

The sleep that is recommended is to be 7-8 hours each day as this will help to invigorate your mood, resulting in higher productivity, lower weight as well as the strong immune system. It has also been noted that those who sleep before midnight will be getting some deep and much more restorative sleep.

Try out “technology detox” every day

You need to be detached from the technology at least once in a while. The best way of doing it is to put up a schedule during which time you will be completely detached from your phone.

This, in turn, becomes restorative as this frees up the chunk of time in the days that can be used in the cultivation of the other areas of your life. It can involve anything such as playing with kids, cooking or even working on photography.

Always carry a water bottle when you leave

Always keep a bottle filled with filtered water in your car or on your desk at all times as consumption of water might be out of sight or out of mind thing for you.

After the consumption of water, it helps you stay hydrated and much more focused as well as aware. All you need to make sure is to carry a bottle of water and keep it with you wherever you go.

Trying out a meditation app

When it comes to meditation, there are several people who are not that consistent with it. You can try them out every morning and you will also skip on a few weeks deciding on getting back on the bandwagon. When you try meditating in the morning you will be a lot calmer as well as equipped in the most definite way where you will be able to focus on the other important things.

There would be the meditation app that you can have them downloaded to your phone and this can be the key to start off with regular exercises as this is good for anyone who is at the beginner’s level. This is usually the key to some major practices having the app on your phone and there are several reasons why you need to meditate.

Get your digestion into the track

Here you need to bring in the combination of consuming the veggies every single meal and taking the magnesium supplement as well as the probiotic as this is something that ensures that people get some live probiotics into their diets and this way you will also be getting the probiotics through the fermented foods such as that of the yogurt, sauerkraut as well as kimchi. This way you are ensured to have the healthiest diet.

Keep a gratitude journal

You need to take out few minutes for writing down things that you are thankful for as this will be reducing your stress levels encouraging better sleep under ducted air conditioning Sydney and this also enhances the feelings of happiness.

All it takes is just five of your precious minutes to note them all down. Be it big or be it small, all you need is to write down the things you are thankful for. It will naturally be encouraging the reflection as you need not have to worry about your handwriting or complete sentences.

Be laid-back (but consistent!) with exercise

This year you need to move your body and find a way in which you can exercise and do this in a way that makes you happy and healthiest so that you are not feeling it be the chore. You need to stop killing yourself at the gym and take some fun-filled dance classes or go out hiking, walk or biking out as you are inviting a friend to chill out this yoga session. All you need is to move your body and have loads of fun in doing it.

Getting older doesn’t necessarily mean you’ll have to face an unpleasant lifestyle, lack of endurance and imperfect health conditions. Just by taking charge of your habits and well-being, you can get through aging with confidence and optimism, surely.

As we age, it becomes important for us to maintain a healthy lifestyle to continue enjoying an active, fulfilled life. This can be done by focusing on habits such as regular exercise, proper nutrition, and staying socially active. If you are also sailing in the same boat of aging, there is some good news: It’s possible to slow down the aging process through regular exercise. We can help you overcome the aging symptoms and that too with some easy, DIY tricks.

Read below to know our Unique, Simple and Incredible Tips for a Healthy Lifestyle.

Start Your Healthy Lifestyle Journey Right Now!

Healthy Lifestyle

Aging is inevitable for everyone, but it is possible to keep on smiling through it all. We cannot avoid the transformation, but we can surely delay, adopt these changes and maintain it gracefully. And, if we can do it, then we must do it.

Why not? Everyone in this world should take a step forward to get in shape and feel great. Though some unavoidable factors are out of your control, such as the aging process and menopause or andropause, still, you can adopt good habits and a healthy lifestyle, to help yourself live better, and perhaps, longer.

If you wish to start your journey to having a fit and healthy body, here are some exclusive highly motivated fitness tips:

1. Eat Wholesome Food

Eat Wholesome Food

We understand your love for sweets and how badly you crave it for, despite that, we still recommend to stay away from sweets. Sugar will never let you get fit. Even if it’s just a single teaspoon sugar per day, our statement remains the same. Also, as you age, your digestive tract becomes more firm and rigid and doesn’t contract as often. So, you need to eat well to get well. Why don’t you go for some original healthy stuff?

Fresh Fruits and Vegetables are the best things to have when planning to get into shape. They itself contain sugary substances inside which sums up to a sufficient quantity, required by an aging body. Just like Apples, which are perfect at making the stomach feel full for up to 3 to 4 hours. And, fresh green vegetables such as beans and broccoli, that keep the digestive system clean and running. What else you want now?

In addition, be sure to “have in portion” for whatever you eat. Having a good metabolism comes from portioning meals. Try to plan out eating five-six times a day and setting smaller portions, rather than having three large meals throughout the day. This will surely help you find yourself comfortable, lighter and breathing smoother when working out rather than huffing and puffing for air. This lighter feeling is because, you had less food in your digestive system, which means more energy will be used now toward your exercise and you will stay fit in the same manner.

2. Exercise Daily

Exercise Daily

Maintaining physical health is important to a healthy lifestyle. At this time, you need to stay physically active with regular exercise. Don’t worry, you don’t have to run the whole day. Exercising daily for at least an hour is more than enough. Of course, you do not have to kill yourself by running and jogging throughout the day, but you should have some sort of moderate physical activity in your everyday life.

If you’re planning to shed a few pounds in a swift, do a higher-level intensity workout. Just like, you can go on a walk sprightly for an hour, at a running pace. Either way, you can also jog and set certain intervals according to your comfort to sprint during that hour. This intense warm-up will add more years to your life.

Note: Just make sure you feel comfortable during your workout and not suffering any kind of severe pain. Undoubtedly, your muscles will ache after a high-intensity workout. This process might seem to be annoying, but this reflects that your body is changing for the better.

3. Get Sound Sleep

Get Sound Sleep

It’s now time to think of yourself and to reduce stress. Sleep deprivation impacts your memory, emotions, weight and even your appearance. The older you get, the harder it can be to fall and stay asleep, but you still need the same number of hours. So, make sure you get the sleep that your body needs.

Despite the fact that all of us mostly have more than eight hours of job to perform on a daily basis, still, we need to get enough sleep to recharge the body’s batteries. After a hardcore work session, six to eight hours of sleep is crucial, to keep the body ongoing throughout the day.

In case, if you happen to feel tired at any point after coming home from work, by all means, take a small nap for about a half-hour. Then, further, you can continue your routine exercises or workouts. This will help bring sound sleep and prevent you from staying up late at night.

4. Meditation is Must

Meditation is Must

The most common question arising in minds of many of you must be doing people who meditate actually age more slowly? Do really, they live longer? The answer to this is a big YES!  

The biggest example of this is Lord Buddha, the archetypal meditator who is well reputed to have lived to 80. And, according to Buddhist scriptures, even after 80 years of the realm of existence, in the end, it was food poisoning that finished him off and not his old age.

We all are under pressure and stress 24/7. Eventually, this non-stop stress mode degrades our life. So, the need of the hour is to cut off the head out for some time, take a deep breath, and meditate. This is a natural and easy method to lower down the aging process and the most special trick few people know about.     

In a study, it has been proved that long-term practice of meditation can help reduce stress reactivity and could be of therapeutic benefit in chronic inflammatory conditions which ultimately leads to a peaceful, healthy life. So, we recommend to include meditation in your healthy lifestyle to slow, stall or even reverse age-related declines.  

5. Quit Alcohol and Cigarette

Quit Alcohol and Cigarette

Limit alcohol consumption and cut out smoking. Instead, discover new passions. Passion is a motor that allows us to move forward at all ages. Take on the challenge and explore hobbies that will nurture your inner flame. This will bring more and more new happy years in your life.

Smoking makes you age faster and is harmful to your health in all sorts of ways. No other action will have as positive an effect on your health as to quit smoking.

For healthy eating, we prefer a healthy diet and a healthy diet delivers the food that your body needs each day and remains under the daily calorie goal of weight loss. A healthy eating program will also reduce your risk of cardiovascular and other disorders.

A Healthy Eating Plan

  • Heavy emphasis on vegetables, seeds, whole or non-grease and low-fat milk products.
  • Saturated and trans, salt and extra sugar requirements.
  • Tracking the size of portions.

Role of Calories on our Body

Healthy Eating Benefits

Many individuals have to reduce their calorie levels (energy-IN) and increasing their exercise (energy-OUT) in order to lose weight. Therefore, daily consumption is to be reduced by 500 to 750 calories with a weight loss of 1 to 1/2 pounds per week.

In General

  1. Diet schedules for 1,200 to 1,500 calories per day will help the majority of women comfortably lose weight.
  2. Diet schedules with 1,500-1,800 calories each day are ideal for men and women with a greater weight or who regularly exercise.

Ultra-low-calorie diets of less than 800 calories per day are not allowed to be used unless a physician watches you.

The Food Month this year is targeted at increasing public awareness of healthy eating to increase appetite and help reduce food and non-communicable disorders, such as obesity, cardiovascular and diabetes.

Although the nutrition month is held annually in July, activities to sustain the main messages are carried out throughout the year. This is based on the assumption that food is not just a monthly endeavor. A dedication to good nutrition is an essential prerequisite for maintaining a healthy and productive society.

So Why Do We Need to Make a Healthy Diet a Habit?

healthy Eating Healthy Diet
  • The cornerstone for good health is a healthy diet, which is part of a healthy lifestyle. Whether shielding and rendering them vulnerable to food or NCDs is a diet of our own. Lifestyle-related disorders, often known as NCDs, affects adolescents, adults and the elderly because the foods and activities are not safe. We can maintain a healthy weight and reduce risks of developing NCDs by following rich and nutritious diets that fulfill our nutritional requirements and eliminate high fat, sugar and sodium products.
  • In the first 1000 days of life from conception to the second birthday, achieving optimum growth and development capacity is essential. Better maternal health, breasts, supplementary feeding, improve the long-term health and the protection of NCDs and malnutrition for babies and young children in these golden opportunities. In order to meet the nutritional needs of children for development and growth, continuous breastfeeding within the first 6 months is sufficient. Therefore complimentary nutrition with breastfeeding will be compatible with the increasing need for the child’s nutrients after 6 months. Such activities were recognized internationally as an investment in the future of a baby.
  • The Philippines don’t eat healthy meals. In 2013 just 35% of Philippines ‘ households met their needed energy and Nutrient requirement according to the 2013 National Nutrition Survey (NNS) from the DOST Food & Nutrition Research Institute. Failure to meet energy needs disrupts a person’s metabolic process, bodily processes, and health. Regular energy and food needs can fulfill healthy all that we need for a healthy diet, thus maintaining optimal health.
  • The growing number of the Philippines is being impacted by overweight and obesity. 3 out of 10 Filipino adults obese in NNS 2013. While Filipino kids’ overweight is 5 percent between the ages of 0 and 5 and 9.1 percent between the ages of 5 and 10. In other words, overweight and diabetes are major risk factors for the production of NCDs. These are considered a public health emergency. The use of a healthy diet and physical activity for life will avoid overweight or obesity.
  • Increased availability and limited exposure to fresh fruits and vegetables are all the more significant in terms of a healthy diet. In addition, this does not simply mean making healthy food choices. This will include the supply of healthier foods to those in the food industry through the reformulation of fat, salt, and sugar-low goods.

Also Read: 8 Bad Exercise Habits To Break Right Now

The Bottom Line

In conclusion, it’s not easy to break the traditions and change your health. Nonetheless, some approaches can help you keep losing weight in your diet plans. Moreover, these include conscientious cooking, unhealthy snacks, healthy snacks or standards control. Nor do you understand what works long-term for yourself, one of the secrets of good diets?

Some of the above techniques can give you a major advantage when you try to lose weight. Don’t have to wait until July to start a daily bodybuilding meal plan. Start now, the healthy habit and live it.

Are you upset with your extra fat and want to get back to your original shape? 

Well, exercise is very important for each one of us as it helps to stay healthy and live a happy life. When we are talking about exercise,

Squats are very important and it helps us to reduce weight at a faster rate. There are several benefits related to squats. It helps to improve your metabolism rate and make you feel fresh moreover energetic after burning that extra fat and calories from your body. It helps your body to get toned and in fact, improves your flexibility too.

The best part is, squats help you to improve the joint pain, blood circulation, and overall body structure. Adding to this, it helps to improve digestion and strengthen your heart too. It majorly helps in muscle building and keeps you fit for a longer time hence making you active and thus strengthen your core muscle too.

You might or might not have an idea about all these benefits but we are here to tell you the 5 most unusual benefits related to squats which will surely motivate you to do this particular form of exercise even more.

 The 5 things you should know about squats :

There are different type of squats which not only have different benefits but if you do them regularly, it helps you to tone the front of your legs, your butt, the back of your legs, your spine and your abs as well. 

  • You might have not noticed but you squat daily while doing small activities at your home for example while picking something from the floor or if you have to pick something under the bathroom sink. In a way, its a daily activity which you do unknowingly and thus it helps you to stay fit. In short, it’s a natural and functional movement.
  • It increases the testosterone level in your body which helps you bit more as compared to other exercises.
  • It not only helps to improve your flexibility but does tone your body in the best way possible. The best part is, it even helps you to fight various diseases too.
  • Squats help to build your focus and concentration level moreover bring stability in your whole body. It does improve your physique and improves the production of hormones in your body.
  • It helps you from getting injuries as well as improve you in sports. For instance, it increases your speed as well.
fit life

Well, we believe in providing the best and the most useful information to you and for you. What are you still thinking about?

Try the different types of squats so that you will not get bored just doing the same exercise. Moreover, you will surely notice the changes in your and overall structure of the body.

You might be wondering what is the actual way of doing squats or are you doing it in the right way?

There are numerous ways in which you can practice squats. It’s better to see and follow rather than doing it yourself.

It will take a few days to get a hold of it but once you start doing it regularly, you will surely get Pro in it.

You might have heard of numerous issues regarding squats.

If you do it in a proper way then it will not harm you anyway.

Overdoing anything leads to problems, not in this case but generally too. So Don’t do it for the sake but for the aim to get fit and fine at the end.

In the end, everyone wants to live a healthy yet a fit life so what are you waiting for?

Start today and feel the change within yourself.