3 tips Tuesday. Exercise of the week, 1 nutrition that reduces joint pain, 1 supplement to help you sleep better
[3 minute read]
Hey Akshat,
In this week's newsletter, I am excited to share with you
i) my personal hacks to better posture,
ii) 1 vitamin for smooth joint movements, and
iii) how I wake up fresh every day! (spoiler alert! you can too)
1) Posture correction:
Alright, allow me to introduce a game-changing exercise that no one is talking about nowadays.
Facepulls!
It's a great one for improving your posture. And I've found it quite helpful for counteracting the effects of sitting all day.
In the world of benching, squatting, and deadlifting, face pulls are heavily ignored.
I began to have a humpback and rounded shoulders when I started working remotely. Gyms too were shut down because of COVID.
Didn't realize for the first 3 months. But one day I woke up and looked in the mirror, something was off!
I was shocked to see a hump on my neck. I panicked. I was like, this cannot happen to me!
I have lived an active lifestyle, Volleyball, Strength training, and Ping Pong.
But happens to the best of us. I decided to learn the reasons, and the solution to this monkey business.
When the gyms reopened, I dedicated a routine to fix my posture. It took me 2 months to get back in shape.
Face pulls were one of the 4 exercises I did daily (and do even today)
Why is this so good for you? Well, face pulls target your rear deltoids, traps, and rhomboids – muscles that are crucial for a good, upright posture.
These muscles often get weak and neglected, especially if you're spending a lot of time at a desk.
By strengthening them, you're basically training your body to hold itself in a more naturally aligned position. This can reduce neck and shoulder strain, and help you stand taller and more confidently.
Here's how to perform the exercise
2) 1 Nutrient, for better joints
It's this unique vitamin that your body mainly gets from sunlight.
But you can also find it in some foods and supplements.
Vitamin D, unlike other vitamins, acts more like a hormone in your body.
It plays a significant role in maintaining bone and joint health.
Helps your body absorb calcium and phosphorus. Two minerals that are essential for strong bones.
When your bones are strong and healthy, your joints function better.
I make sure to get some sun exposure daily – safely, of course – and I keep an eye on my diet to include Vitamin D-rich foods.
Examples: Fatty Fish, Cod Liver Oil, Egg Yolks, Mushrooms, and more.
On days when the sun's not out or my diet falls short, a Vitamin D supplement is my go-to. 20,000 IU a week
3) Deep Sleep
Sleep is super important to me and I always try to protect it.
Without good sleep, I get moody and my mind feels foggy. It just leaves me tired all day long.
But when I have a sound sleep, I am a completely transformed person.
My mornings are creative and my afternoons are active. Instead my afternoons being sleepy, I now hit the gym; getting dopamine for the rest of my day!
Magnesium has a big role to play in supporting deep, restful sleep.
I've read that it helps by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.
In simple English, magnesium kind of acts like a natural relaxant, helping to de-stress and calm the nervous system.
I've personally noticed that when I'm getting enough magnesium, either through diet or supplements, my sleep is way wayyy better.
I feel more relaxed at bedtime, and it's easier to fall asleep. Plus, I wake up feeling more refreshed.
Foods rich in magnesium include almonds, spinach, cashews, and black beans.
That's all folks, our weekly round-up.
Here are 3 ways I can help you:
1) Stay Hungry, Stay Fit: My fitness course has all this important information about nutrition and diet, and much much more. Click here to find out more.
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