Coronavirus 276 Indians COVID-19 positive case emerges in Noida

Coronavirus 276 Indians COVID-19 positive case emerges in Noida

Coronavirus 276 Indians COVID-19 positive case emerges in Noida

Coronavirus live update India: Out of 147 cases, 122 are Indians, 25 foreigners, 14 have been discharged after recovery and three have died.

A cleaning worker wearing protective suit sprays disinfectant inside the cabin of a Lion Air’s Boeing 737-800, amid the spread of coronavirus disease (COVID-19), at Soekarno-Hatta International Airport near Jakarta, Indonesia. (Courtesy: Reuters photo)

Coronavirus Latest Updates: The total number of confirmed COVID-19 cases in India has risen to 147 – comprising 122 Indian nationals and 25 foreign nationals, Ministry of Health and Family Welfare website stated. Out of this, 122 are active Indian cases, 25 foreigners, 14 have been discharged after recovery and three have died. Also, the government informed the Lok Sabha that as many as 276 Indians have been infected with coronavirus abroad, including 255 in Iran, 12 in UAE and five in Italy.

Earlier, Minister of External Affairs S Jaishankar informed that an Air Asia flight would bring back Indian students and other passengers that were waiting in transit at the Kuala Lumpur airport in Malaysia. He added that the Indian government had approved and Air Asia flights to take them to Delhi and Vizag.
Uttar Pradesh government declared that students of classes one to eight of all government primary schools in state will get promoted without having to appear in examinations in view of the coronavirus outbreak. Examinations in primary schools were scheduled between March 23 and 28. CM Yogi Adityanath has also announced free treatment of those affected by COVID19 infection.

The first positive case of COVID-19 was confirmed in an Indian Army jawan (from Ladakh Scouts). The jawan’s father has a travel history to Iran, ANI said. The jawan is being treated while his family including sister and wife have been put in quarantine. Jawan’s father has also tested positive, Army sources told ANI.
Earlier on Tuesday, as per PTI reports quoting health ministry, a coronavirus patient in Maharashtra has died taking the death toll in India to three. 

Coronavirus pandemic continues to wreak havoc across countries and take a toll on multiple economies. States across the country have shut down all schools, colleges, gyms, night clubs and spas until March 31. In fact, the central government has also announced the shut down of all Archaeological Survey of India (ASI)-protected monuments along with central museums as the COVID-19 infection is piercing deep within the Indian subcontinent. There are more than 3,000 monuments under ASI including one of the world’s seven wonders, Taj Mahal. While the closure will impact the exchequer as the monuments receive a huge footfall but the government finds the closure necessary for preventing the outspread of the novel Coronavirus. 

Meanwhile, the Health Ministry informed that passengers travelling to India from EU countries, the UK, European Free Trade Association and Turkey will not be allowed from March 18, 2020.

As the number of positive cases increases, RBI Governor Shaktikanta Das has said that disease will not only impact the domestic economy but the global economy as well. The statement came at a time when airlines, tourism, hospitality and trade business have already been impacted badly in the last one month.
India is also in a sanitization and disinfection overdrive. While various state governments have announced disinfecting buses and public transport, Delhi Metro and Indian railways are also conducting cleaning and sanitization process. In a bid to further curtail the spread of COVID-19, Indian Railways has decided to remove curtains and sheets from all air-conditioned coaches.

9 Mistakes All First-Time Triathletes Make

9 Mistakes All First-Time Triathletes Make

9 Mistakes All First-Time Triathletes Make Even if you’re an accomplished triathlete with hundreds of races under your belt and a shelf full of age-group podium trophies, we all remember our first triathlon. Mistakes All First-Time Triathletes Make

But that’s triathlon, and as much as we love to hate a bad performance, it’s a level playing field for all involved. We all have to race on the same course with the same conditions, with only varying differences in gear and experience levels. Like anything, the more you practice and race, the more comfortable and familiar it’ll become (notice we didn’t say, easier).

If it went off without a hitch, lucky you. For the rest of us mere mortals, our first races are often filled with embarrassing stories of getting lost, wearing the wrong gear or run-walking our way through the last few miles to the finish line

While we’d all like a second shot at our first race, these experiences serve as a foundation for future races, where lessons learned make us faster, stronger and ultimately help us have more fun out on the course.

Brace yourself: Here are nine mistakes all first-time triathletes make.

  • Getting Too Fancy

If you’ve never tried a flying mount, your first race (or first few races) isn’t the place to try one. We’ve all seen the new triathlete who has overestimated their abilities to not only botch this maneuver, but have a race-ending accident. Keep it simple.

  • Backward Everything

Pro tip: The pointy end of the helmet goes in the back, as does the zipper on your wetsuit. Whether it’s the heat of the moment or simply a lack of experience, all new triathletes make gear-related mistakes during their first few races. Take time to familiar yourself with the gear you plan on using on race day during training sessions leading up to your big day. If not, be prepared to be heckled as you run out of transition looking like a spandex-clad unicorn.

  • Trying New Gear

As with nutrition, many new triathletes will find a new pair of running shoes or wetsuit at the race expo and attempt to race with them. Unless you’re familiar with the gear, it’s more likely that it will hamper your performance rather than improve (as promised) because you’re not used to the mechanics, or issues like blisters or chafing might arise. Stick with what you know, even if that’s a crusty surfing wetsuit and a pair of old cross trainers.

  • Losing Your Bike in Transition

We all remember the first time we see T1—it’s a sea of bikes, ranging from top-shelf carbon aero machines, to old mountain bikes that have seen better days. While it might seem straightforward when racking your bike and setting up your transition area, things get a little less clear after a hard swim and even harder run up the beach. It’s not uncommon to see new triathletes (and even experienced triathletes) backtracking in T1 trying to find their bike they passed.

If possible, try to rack your bike next to a noticeable light pole or sponsor banner to make locating it as easy as possible. Of course, buying a brightly colored helmet helps, too (and helps your supporters spot you on the course).

  • Not Using Body Glide

Swimming plus cycling plus running often equals a whole lot of rubbing. Add salt, sweat, sand and who knows what into the equation, and you’ll have a painful situation before you know it. Many new triathletes cross the finish line not just limping from physical exhaustion, but also from fighting through the pain of chafing and blisters. Pro Tip: Use Body Glide on everything—neck, under arms, crotch, etc.

  • Showing up Late

Gun goes off at 7 a.m., so you can get there at 6:30, right? Wrong. Many first-timers are caught off-guard by how early competitors show up to the transition area. It’s a complicated morning, first dealing with an early wake up, followed by breakfast, bathroom stops, finding parking, getting body marking, setting up your transition area, etc. Feeling rushed on race day is no bueno—don’t be the rookie who shows up late.

  • Poor Pacing

Nobody likes to exit the water or dismount the bike near the back of the pack, and new triathletes too often get frustrated and try to keep up with their competitors (or get too hyped by the energy of the race), only to blow up and crawl their way to the finish line. It’s important to remember to race at your own personal pace (maintain the pace you’ve trained at), and you’ll have a much more successful and positive experience to build from.

We’ve mentioned this briefly above, but this also applies to gear. New triathletes don’t need a superbike and high-performance wetsuit—start with the basics and work your way into these upgrades to really reap their benefits.

  • Not Saying “Thank You”

While you yourself will be the only person swimming, cycling and running your way to the finish line, triathlon is truly a team sport. It takes a village of mentorship and support both through training and on race day to help a triathlete cross the finish line. Many new triathletes are so caught up in the spectacle of it all that they forget to thank the people who helped them along the way. This includes family members who have to deal with your hangry moments (and smell), race volunteers pointing you in the right direction and your race-day Sherpas who lugged your bike pump around all day to just get a glimpse of you on the course for 30 seconds.

  • Trying New Race Nutrition

Hosting a triathlon isn’t cheap—it takes a combination of athlete registration fees and sponsorships to make it happen. Like a moth to the flame, the race expo oh-so-conveniently connected to packet pickup will attract many a new triathlete to the “shiny new this” or “tasty new that.” These pro-endorsed gels and bars are often tempting, and new triathletes often will buy a few to use the next day. Be careful. While you may not have had any issues after trying the free samples, you don’t know how your body will react to these new products under the stress of the race.

Gear to Keep You Safe While Running

Gear to Keep You Safe While Running

Gear to Keep You Safe While Running Whether you log miles in the dark or just want to be prepared for an emergency, there are steps you should take to stay safe on the run. Luckily, when it comes to reflective gear and digital devices, you have lots of options. Check out our top picks.

Somewear is a lightweight satellite communicator that is a must-have for adventure junkies. The hockey puck-sized device is a bit pricy—it retails for $350, plus you’ll need a satellite data plan that starts at $100/year—but if you’re a trail lover or run in an area with minimal cell service, the peace of mind is invaluable. The device pairs with a cell phone to provide text and email capability as well as emergency signals via GEOS Worldwide. And it defaults to cell or wifi data when in range, saving satellite data, and can send up to 1,000 messages on a single charge.

Nathan Sports ripcord siren personal alarm is a thumb-sized device that sends out a 120 dB alarm up to 600 feet away. It can serve as an SOS signal or a deterrent if you’re feeling unsafe. The alarm was named one of Time Magazine’s best inventions of 2019 and sells for a wallet-friendly $19.99. Carry it on its own or pair with one of Nathan Sport’s waist packs or phone holders–they have a special pocket built specifically for the alarm.

If you run before sunrise or after sunset, visibility is probably top of mind. Luckily, there are more reflective options than ever. The Swiftkick Aspire neon yellow sock offers slight compression along with a highly reflective colorway. The sock is made of lightweight Olefin fiber, which promises to wick away moisture and dry quickly—perfect for even the sweatiest runs.

If you’re looking for a reflective vest alternative, check out Oiselle’s lightning layer. The lightweight singlet can be worn as a tank or layered over a long sleeve when the temperature drops. It also features a side zip pocket and reflective panels on the back, hip and chest.

If your miles take you on dark roads, you’ll want a safe option to light the way. The BioLite headlamp 200 differs from many other headlamps in that it’s powered via micro USB instead of batteries. The lightweight and easily adjustable headlamp provides 3 hours of high beam light and 40 hours of low beam light per charge.

One of the sport’s most popular apps has its own built-in safety feature. Strava’s beacon feature allows your pre-selected contacts to see where you are during an activity in real time on a map. Throughout your activity, they can check to see where you are or if you’ve stopped. And if something were to happen to you, they’d be able to see your GPS location on any web browser. This feature is only available with Strava’s paid Summit plan.

If you want to stay aware of your surroundings without missing out on your favorite tunes, you’ll want to check out the Aftershokz headphones. These over-the-ear headphones use bone conduction technology, so runners can still hear what’s going on around them. Bonus: They’re sweat proof and a single charge provides over 6 hours of audio.

Finally, the RoadID is a mainstay when it comes to runner safety. Founded over 20 years ago, the company offers a variety of simple yet effective ID options for shoes, wrists, pets or your GPS watch. You can also get special tags to identify a specific health condition such as diabetes.

7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts

7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts

7 Ways to Use a Landmine to Raise the Bar on Your Strength Workouts Typically, barbells travel in two directions: up and down.

But using a landmine—a hefty base on the ground with a sleeve to fit the end of a barbell—the heavy metal can move in more directions. “A landmine is more complex, allowing the barbell to move rotationally and around a person,” says Ryan Hopkins, founder of Soho Strength Lab in New York City. The base offers stability, streamlining movement patterns and allowing for safer high-intensity training.

1. Cross-body Row

Stand with landmine on left, feet slightly staggered, right leg forward. Grab barbell in left hand, hinge torso forward, and extend both arms down to start. Keeping right fingertips pointed to floor, row left arm so elbow points to back wall. Return to start for 1 rep. Do all reps on left side, then switch sides.

2. Deadlift

Stand facing landmine, end of barbell between feet, legs slightly wider than hip-width apart, to start. Grab barbell, and, with soft knees, rise until back is flat and arms hang straight down to start. Press hips forward and rise to standing, then return to start for 1 rep. (Note that this is one move to which you can add weight more quickly. Do the first set with an empty bar to get used to the movement pattern, then work up to a weight where you feel like you can do 12 reps max and then do sets of 8.)

3. Snatch

Stand with feet staggered, right foot forward, barbell perpendicular to body and holding it in left hand close to the floor, to start. In one fluid movement, explosively spring up, pulling left elbow back, then swing body 90 degrees to face landmine, pushing hips back and extending barbell overhead for 1 rep. Do all reps on left side, then switch sides.

4. Standing Reach

Stand facing landmine, feet staggered slightly, right foot in front, landmine in left hand close to shoulder. Press left arm forward and overhead, and pull right elbow back, to start. In a swift motion, drop barbell to shoulder and thrust left hand up at a 45-degree angle, then quickly return to start for 1 rep. Do all reps on left side, then switch sides.

5. Reverse Lunge

Stand facing landmine, barbell in right hand, both arms along torso, to start. Step right foot behind you and drop knee so it hovers above floor, left knee tracking over foot, then reverse to start for 1 rep. Do all reps on right side, then switch sides.

6. Traditional Squat

Stand facing landmine, holding barbell fist-over-fist so thumbs are on top. Step back so body leans forward, placing some bodyweight into barbell, to start. Drop down into a squat so barbell is just under chin, then reverse for 1 rep.

7. Bilateral Overhead Press

Stand facing landmine, holding barbell fist-over-fist, thumbs on top, end of barbell near top of chest. Step back so body leans forward and creates a straight line, placing some body weight into barbell, chin gently tucked, to start. In a swift movement, engage hips and press hands overhead, so arms are alongside face. Return to start for 1 rep.

top 5 Fitness Tips

top 5 Fitness Tips

top 5 Fitness Tips Hopefully you can try a few out and see if they work for 5 Fitness Tips Rome wasn’t built in a day, so don’t excepttop 5 Fitness Tips your body to change overnight and remember being fit is always more important than looking fit. Getting a better lifestyle improves your health which in turns will give you more energy and positively affect your attitude. 

top 5 Fitness Tips Living a healthy lifestyle can be difficult especially with so muchtop 5 Fitness Tips going on in our lives. It is easy to forget top 5 Fitness Tips about ourselves and look after our body, so we have come up with a few simple tips that will help you live a healthier lifestyle and get you fitter!

1. Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

2. Eat the Right Foods and Portion Each Meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

3. Keep Track of Calories and Food Intake Per Day

Keeping track of how many calories you eat in a day will be helpful in planning out your physical exercising. Ever wonder why body builders' body masses are so big? That's because they plan out their meals and take in more (healthy) calories than the average person. On the other hand, losing weight and striving for a skinnier physique will involve more physical exercise than calories you ingest.

4. Be Sure to Get Sleep

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

5. Stay Motivated

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.

Hydration is the key

Drinking fluids in general will help you keep healthy. A hydrated body delivers more energy, improved stamina and alertness.  If weight loss is your particular goal, drinking ice water burns extra calories due to the body having to warm up to counter temperature change. Avoid drinking fizzy drinks as much as possible; a lot of people are unaware actually how much sugar is in them, which is subsequently stored by your body if you do not have an active lifestyle.

Variety is the spice of life

Combining cardio and weight training is a very effective way to keep healthy. Cardio training is the best way to burn fat during activities but effective weight training creates an after burn effect, which means your body burns calories even after you've finished exercising.

Interval training

Finding enough time to work out can be an issue. Interval training is based on higher intensity work for shorter periods of time. This method is far more time friendly and can offer better results than steady workouts done at one particular speed.

Procrastination kills

If you wait for the perfect conditions you’ll never get started, equally you need to enjoy your exercise if it’s going to become a permanent part of your lifestyle. Remember there is no one set path to achieving your goal. Find what works best for and stick with it! The most important thing is getting started, ‘80% of success is showing up’ - Woody Allen

What motivates you?

Find a workout partner to train with, interaction with people whilst exercising can distract the brain from the activity and help you go for longer. Set yourself realistic goals over specific periods of time.

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Top 10 Fitness Fixes To Suit Your Mood

Top 10 Fitness Fixes To Suit Your Mood

Exercise can have an enormous impact on your mood. In fact, it is thought that exercise can be just as effective as anti-depressants in treating mild-to-moderate depression.Not only can exercise help in treating depression, it can also prevent people from becoming depressed again. So it's important to keep up an exercise regimen after people get better. 

Life is full of highs and lows; one day you might be feeling unbeatable after getting the job of your dreams, whilst the next day you might be feeling vulnerable and lonely because you tripped over a bar stool in front of your ex and their new partner. So, if life and our moods change so dramatically, why shouldn’t our fitness regimes? Here we show you how you can match your mood to your exercise – give it a go.

1. Sad

If you're feeling a little blue, sometimes all you want to do is whip out the tub of ice cream, cuddle up in a duvet and put on Bridget Jones to take those tears away, but don't give in When you exercise endorphins get released, a natural happy hormone, making you feel less blue and things will get better. Plus the exercise will tire you out, helping you get a better night's sleep, everyone always feels better after a nice rest. 

The exercise

When you’re feeling blue the last thing you want to do is surround yourself by overly happy people who are dancing their hearts out as if they’re in a high school musical. Instead of going to a dance or aerobic class, and being surrounded by overly enthusiastic and happy people - the type of people that are happy on a monday morning - go for a swim instead.


When you’re sad swimming can be ideal to fix that down mood. If you need space from people and time to think over some things, taking a solitude swim can be ideal to get some space and clear your head. If you need someone to chat to and distract from your troubles, bringing a friend along and mixing up your swim can really help. Water is widely known for is soothing and relaxing nature, many use water noises to help them get to sleep for example, so immersing yourself in a pool of water and floating around in its soothing waves is the ideal way to take some time out from your blues. 

2. Lonely

Every now and again, sometimes we just feel alone despite being surrounded by people, not the ideal mood to start a workout. But don't be deterred from hitting the gym as an exercise class or asking someone for some exercise help, is great to make a friend or two. 

The exercise 

Working at a desk all day can sometimes get quite lonely, and so doing an exercise that requires communication and unity is the best way to both get your heart working hard whilst having fun and making some friend. Exercise classes are the best way to forget about loneliness, preferably something upbeat and fun like a dance or workout classes.


The upbeat music and enthusiastic instructor is the ideal way to add some enjoyment and fun to a workout. Dancing is the best way to not only workout your whole body, but the style of everyone dancing together, at the same time, will encourage a sense of unity and encouragement. Plus if you start regularly attending classes you will get to know some of the regular attenders, form friendships, and forget about that lonely feeling in no time!

3. Stressed

At some point in our lives work, tests and events can all inevitably build up stress and anxiety, even the most chilled out person can feel the pressure from time to time. But any form of fitness will help take your mind off your troubles and problems, so skipping the gym and stewing over whatever issues trouble you is never a good idea. 

The exercise

If you’re feeling a little panicked and worried, or find it difficult to leave your work at the office, yoga is the perfect fitness fix for your worried mind, to relax clear you of life’s stresses. 


For those who are stressed or anxious, the breathing exercises involved in yoga are particularly useful as they can slow your heart rate and help you meditate to clear out some of your negative, anxiety-inducing thoughts. The soothing music, still atmosphere and concentrated stretching is an ideal way to distract your mind, focusing on your balance, positions and breathing to clear your mind and restore your peace.

4. Frustrated

Its easy to get het up about the little things in life, the irritating in-laws are visiting for the weekend criticising everything you do, someone annoying sits next to you on the bus home or you get stuck in a bad traffic jam. But neglecting to get rid of these feelings can appear negatively in other areas of your life. 

The exercise

You should head out for a run, putting in some headphones and hitting the treadmill or a scenic jog is the best way to get some much needed space and push out those frustrations. 


As our lives become more claustrophobic, we crave the freedom that running encompasses. When you’re out in the elements, using your own strength and motivation, you can get the isolation and peace that the rhythmic pace and repetitive strides running provides. Getting some fresh air, and space from the typical environments that we confine ourselves to, is a good way to detach from the annoyances we associate with our lives.

5. Bored

Working 9-5, studying, the housework and hitting the gym can take up a lot of our time and can provide little excitement, unless you're one of those unusual people that find the dishes thrilling. Boredom is an inevitable part of our society and so when the monotony of life gets to you, trying a new exercise is a perfect solution to add variety to our routines. 

The exercise

Life can get dull and a fantastic fitness fix for those who are bored to tears, is taking up something competitive. Basketball, football, badminton, tennis or even something more unusual like judo, can do wonders to beat the boredom. 


Fast-paced sports are ideal to keep the heart pumping and your mind occupied, so stay away from golf and cricket which can involve standing in a field for long periods of time. Whatever it may be that's fun and available near you is the perfect way to get in your needed fitness without the monotony of a standard gym routine. Plus adding a social element to your exercise is a great way to make it fun and interesting; having a laugh whilst riling up your competitive side. After these sports I can guarantee your mind will be entertained, you will feel energised and also have a lot of fun

6. Lazy

When moving off the sofa seems like your worst nightmare and motivation it as an all time low, the best solution is doing something that will pump you up, most preferably with some else! If netflix has uploaded a new season of your favourite program and you just cannot be bothered going the gym, have a gym buddy that will MAKE you get off your butt

The exercise

So your friend has managed to put your gym shoes on, what do you do next? Spinning! Believe it or not cycling can be a very motivating sport, and if you're in a class with an instructor looking right at you telling you to push on, you will be surprised how hard you can workout! Plus cycling burn a ton of calories and gets those endorphins pumping, the productivity will start flowing


Spinning can be an intense workout, hard hitting music with a determined instructor encouraging you to push harder. Plus each class starts slowly so going for a melodic spin on the bike will ease you into the energising exercise your about to embark upon. Combined with the encouragement of the rest of the class and your instructor, you will keep going and push through to feel better and motivated on the other side. 

7. Angry

Anger can take us all over at the best of times, but just letting your anger stew and doing nothing about it will do you no good! Instead, vent out your built up fury through exercise, the best way to get over whatever it is that's got to you. It will help you feel restful and restore your peace in the rest of your life, whilst burning a lot of calories and pumping some serious iron.  

The exercise

So you missed your bus, found out your friend is dating one of your exes and got the plug pulled on a project you’ve been working on in work. Take some deep breaths and book your place in a Boxercise class, or even just put on some gloves and take it out on that punch bag.


Instead of punching your so-called friend or your awful boss, it might be wiser and more morally acceptable to instead pummel the air or the bag through boxing or a class. Practising your jabs and your right hooks to a hard-hitting beat is surprisingly therapeutic and when you hang up your gloves after your class you should feel a little less irate. Particularly if you focus your mind and picture the thing that's irritating you the most, channeling all your energy and anger to punch that problem away, you will feel relaxed and relieved in no time. 

8. Excited

Have something fun coming up in your life, or just been asked out on a date by that person you've had a crush on for months, then why not enhance and feed off the buzz of excitement? 

The exercise

The best fitness fix for those times when you’re buzzing with excitement, is to thrive off this sudden fueling of energy with Zumba


Zumba is built for excitable people. The heartfelt, pulsing tones are ideal for excited souls and the music is so upbeat that throwing your limbs around to the music can only raise you to a whole new level of excitement. Plus the joy and enthusiasm of the instructor and fellow individuals have, will only make you feel more excited and pumped up. 

9. Happy

Essentially any exercise will make you happier due to the release of endorphins and knowing that you've worked hard and one your body some good. But when you've just had a good day and everything has gone your way, doing relaxing classes like yoga and tai-chi or hard hitting exercises such as weight lifting or HIIT training can sometime exhaust you and take away your happiness high.

The exercise

Doing something fast paced and enjoyable, jumping around and getting the cardio system working is best. Music based classes like dancercise or water aerobics is best to fuel from that happy feeling, whilst making it last longer and leave the gym happier that you were before. 


Music, fast dancing, and big energetic movements are great when you're feeling positive and energised. It can be very hard to motivate yourself for cardio exercises when in a bad mood, as you tend to feel negative about the hard work and only give half your effort. But when you're happy you want to work hard and put your all in, so energy filled cardio exercises and classes are ideal to keep up that happiness. 

10. Tired

Getting up at 7am every day for work, or running around after the kids will inevitably take its toll on your energy levels. Having a bad night's sleep or working yourself to the bone can make you feel unmotivated to hit the gym, and you're right, over exerting yourself isn't great, but missing the gym entirely isn't good for you either. 

The exercise

Soothing slow paced exercise is your key, as sometimes we just can't physically or mentally cope with cardio or high energy exercise. Stretching or yoga can be great to work those muscles, aid flexibility and take away those guilty missed gym feelings we can get. And if hitting that exercise mat doesn't appeal to you, go for a short round of gold, to get outdoors and fit in some exercise. 


Resting your body and muscles from your exhausting life can be easily done through golf or stretching, calming your mind, getting outdoors in nature and ensuring a good nights sleep. When motivation is low, theres no point forcing yourself to start a hard workout that you know you won't finish. Instead do something low intensity and calming to fit in some exercise without burning yourself out. 

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How to Increase Metabolism: 6 Natural Ways to do it

How to Increase Metabolism: 6 Natural Ways to do it

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Often, people who don’t gain weight regardless of how and what they eat, brag about having a high metabolism, but what does that really mean? Simply put, metabolism is a set of chemical reactions that occur inside the body so that our cells stay alive and energised. How do you incerase metabolism? A high metabolic rate burns off excess calories, helping one become lean and fit. An elevated metabolic rate is also good, as it boosts the immune system.

Is it possible to increase metabolism naturally? These simple lifestyle changes will rev it up and ensure you burn calories faster!

1. Go for high intensity interval training

One of the top fitness trends of 2016, high intensity interval training (HIIT) refers to a workout characterised by bursts of intense activity followed by a span of moderate activity. For example, running at top speed for a minute followed by two minutes of walking—and repeating this process for 15 minutes—qualifies as HIIT. Not only does the body burn calories during the workout, but also for hours after it; thus, boosting one’s metabolism.

2. Don’t miss regular strength training  

Lifting weights is highly effective in raising metabolic rates. It works like HIIT; while the training itself burns several calories, the recovery period that follows a session of heavy weight lifting, ensures that your metabolic rate stays elevated for several hours. The muscle development also results in increased metabolic activity.   

3. Make sure you get enough protein

A protein-rich meal raises the metabolic rate through thermogenesis, the production of heat in the human body. Including proteins in your diet raises body temperature, leading to a higher metabolic rate. The mechanism isn’t very different from how automobile engines work: an engine that is warmed up runs smoother than an engine that isn’t. So begin your day with a high-protein breakfast and up your content with a protein powder, if you need to.

4. Include capsicum, chillies, green tea & coffee in your diet

Consuming capsicum, chillies, green tea and coffee raises the body temperature, upping the metabolic rate through thermogenesis. But while these foods and beverages help you attain a healthy metabolism, excessive consumption can be detrimental. Levels of tolerance to these foods can differ among individuals.

5. Drink plenty of cold water

While most of us think warm water will melt fat, sufficient amounts of cold or room temperature water actually boosts metabolic rate. How? Cold water leads the body to expend energy on bringing the water temperature up to the level of body temperature, resulting in calorie burn. In contrast, warm water isn’t effective since the water temperature is already hovering close to the body temperature.

6. Get ample amount of good quality sleep

Good sleep is one of the four pillars of a healthy lifestyle, and is critical to one’s well being. The body cannot function well without adequate rest and recovery. Tired muscles due to lack of sleep don’t work as well as they should, resulting in compromised metabolic rate.

While it’s true that the metabolic rate is influenced by factors like your genes, age, gender and body type, it is not independent of your lifestyle. These small lifestyle changes can lead to increased metabolic activity, preventing you from weight gain and protecting you from illnesses.

Apart from these lifestyle changes, you can also try yoga moves and specific foods that will fire up your metabolism. 

The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.