A powerful and good-looking upper body begins with a carved chest. And there are no better power tools for sculpting your pecs than these exercises that follows

The exercises themselves may look simple enough, but it’s all up to you to pick up the intensity by giving yourself less time for rest If you need the rest, we would

recommend 15-20 seconds of rest between your sets. You can choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks.
It’s now time to get results, and remember, great result don’t come to those who wait; they come to those who work. Hit these five simple but challenging moves and build a chiseled chest!

1. Incline dumbell press

Pressing from an incline works the clavicular head of your chest which works that muscle-which resides high on your chest-gives your pecs extra pop. The benefit of the inclined bench’s angle is that its ability to emphasize the upper chest, carving out that more rounded look pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

How To Do This Exercise
Lie on a bench set at 45-degree incline. Holding a pair of dumbbells above your chest with your arms straight and your palms turned towards your feet. Lower the dumbbells to chest level, and then press them back up to the starting position.

2. Barbell bench press

The barbell bench press is a perennial favorite. This exercise is the “ultimate muscle-builder.” Grasp the with a wide grip and use the first set 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.

How To Do This Exercise
Start without weight, in order to get used to the unstable bar. Grab the barbell and lie on a bench. Using an overhand grip that’s just beyond shoulder width, hold the bar above your sternum, keeping your arms straight. Lower the bar to your chest, and then push it back to the starting position.

3. Cable fly

Cable fly provides constant tension throughout the entire movement. When it comes to working their pecs, most guys just press. Adding the fly to your routine gives your pecs and front deltoids a new stimulus.

How To Do This Exercise
Grab a handle with each hand, and stand in a staggered stance in the middle. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips; don’t round your back. Without changing the bend in your arms, bring your hands together. Slowly reverse the movement.

4. Single-arm dumbell bench press

Like any other awesome bench variation this exercise that hit your chest. But what makes it particularly special is that your other side has to lock down so the dumbbell doesn’t pull you off the bench. The end result is that it sculpts your chest and abs to a greater degree.
How To Do This Exercise
Lie with your back flat on a bench holding a dumbbell in your right hand. Press the dumbbell directly over your chest until your arm is straight. Slowly lower the dumbbell to the right side of your chest. Pause, then press it back up. Do all your reps on your right side, and then repeat on your left.

Conclusion

Be careful when doing any exercise in general. The slogan “No pain No gain” isn’t applicable when it comes to fitness in any way.

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Basically, the term ‘cancer’ has different definitions but in a field of study under science known as ‘Biology’,  cancer is defined as a group of diseases involving abnormal cell growth with the potential to invade or spread to other parts of the body. And this can occur in just any part of the body.

There are different types of cancer. Among them is the famous or well-known type called ‘stomach cancer’. Stomach cancer is a type of cancer that develops from the lining of the stomach.
Early symptoms may include heartburn, upper abdominal pain, nausea and loss of appetite. Later signs and symptoms may include weight loss, yellow skin, and whites of the eyes, vomiting, difficulty swallowing, and blood in the stool among others.

Cancer may spread from the stomach to other parts of the body, particularly the liver, lungs, bones, lining of the abdomen and lymph nodes. Stomach cancer is also called or known as gastric cancer. Below are provided ways to prevent stomach cancer.

Over the years, cancer has been one of the deadliest diseases and it’s important that you know how to protect yourself from this disease.

Here are 4 steps to help you prevent stomach cancer.

Avoid the use of tobacco

Effective use of tobacco increases the risk of cancers of the proximal stomach. This is the portion of the stomach closest to the esophagus. If you don’t use tobacco, please don’t start. Tobacco is a dangerous substance. It can kill you so easily and quick. From research conducted in the United States, about one-third of all cancer deaths were as a result of tobacco use. Tobacco also increases the risk of many other types of cancer.

Use Aspirin

Medical Research has also proved that using aspirin reduces the risk of stomach cancer. Most doctors consider any reduced cancer risk an added benefit for patients who take these drugs for other reasons, such as to treat arthritis. Using aspirin or other non-steroidal anti-inflammatory drugs such as ibuprofen or naproxen seems to lower the risk of stomach cancer. These medicines can also lower the risk of developing colon polyps and colon cancer. But it will be of much help if one seek a doctor’s advice before taking this medicine.

Eat more of vegetables and citrus fruits

Eat foods that are rich in vitamin C. Eat fruits like apples and oranges frequently.
Fruits and vegetables contain antioxidants, which help repair our damaged cells. Green, orange and yellow fruits and vegetables are your best bet to help prevent cancer. Studies also show that dark fruits, like blueberries and grapes, may also have anti-cancer properties. Prevent stomach cancer by eating more citrus fruits.

Eat more fish

Research has proven that eating fish almost on a regular basis, instead of the normal meat or other processed foods, helps reduce the risk of stomach cancer and other forms of cancer too. So try adding fish to your daily diets to reduce any risk of cancer and other deadly diseases.

Conclusion

Cancer is a deadly illness, yes! But this doesn’t mean that it can’t be prevented. So embrace these foods to improve your health.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Once upon a time, corporate wellness programs used to mean just having equipment that facilitated physical training in the development and care of the human body, or encouraging people to take the stairs instead of elevators and so on.

Now, it has been observed that people are innovating and trying different mediums of wellness such as real money, and sometimes penalties, as incentives for workers to get a better sense of approach to intended programs. Stipulated below are four kinds of corporate wellness programs you can implement at your work place:

1. On-site fitness training program

On site fitness training program is a common type of wellness program that requires a constant usage of equipment that can help employees loosen up and get their minds refreshed. This can be best implemented if every employee has access to personal trainers, swimming pools, rock climbing walls and other such.

There will be times at your work place when people will be so tired and unable to perform their daily duties. Implementing this form of wellness program and ensuring that people participate fully will result in maximized potential.

2. Yoga classes

Yoga and meditation is an extremely effective stress reliever you should try establishing at your place of work. Once established, everyone at your work place should be encouraged to practice from time to time. Bear it in mind that yoga is undisputedly an influential way for co-workers to incorporate self-care into work, so that they don’t have to feel guilty about neglecting their designated tasks.

Practicing yoga will help ease every feeling of tension from work or other sources of stress activators. Have everyone at your work placed participate in this exercise as they get the maximum benefit of yoga experience.

3. Transit options

This program entails encouraging alternative methods of transportation, such as riding bikes or public transit initiatives, which are beneficial to the work place and the future of the environment.

This program appeals to people who value environmental responsibility and could help hire other environmentally inclined people.

4. Paramedical services

Introduce to your fellow workers a means of acquiring paramedical services, like massage therapy, quick aid assistance and other services of suitable choices. Implementing this program at your place of work will keep your fellow workers in a state of relaxation and continuous health.

There are different types of corporate wellness programs you can implement at your place of work and be sure to reap their benefits respectively. In a nut shell, it is good that you take out time to look into these four kinds of corporate wellness programs and select at least 2 -3 preferable kinds and make sure you follow through on either of them.

A professional fitness instructor will be able to help you design a corporate wellness plan that works for your organization and if you would like to hire one, we would be glad to connect you with a trainer you can trust.

WhatsApp number: +971565830067 (Just send us code 4958 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.

Corporate wellness has a number of advantages: from having a healthier and more productive workforce, to cutting down medical costs in the medium to long term, and simply having a more cheerful work environment. Most companies today know this and try to implement corporate wellness plans; but achieving success with these, as many organizations have found, is a task much easier said than done. Given the fact that effective wellness plans will be so instrumental to the long term performance of any organization, it is essential that you get yours right, and we’ve compiled a list of five basic corporate wellness strategies we think you should try:

1. Free/cheap healthy meals and snacks

A walk down the hallways of pretty much any corporate institution these days will probably reveal the fact that most offices and workplaces have remarkable amounts of candy, soda and other less desirable junk food items readily available for consumption. While you won’t be able to monitor precisely what your staff are eating, you can and should endeavor to replace all unhealthy snacks and drinks with healthier options.

2. Promote exercise

Given the fact that exercise plays such a major role in weight loss and healthy living, employers can take practical steps to encourage staff to workout perhaps by building an in-house gym complete with showers such that staff may be able to work out right on the premises.

You could also think about setting up a regular inter departmental sports meet with unisex events, which would be another great way to get, everyone in the organization, physically active and getting the exercise they need. As an added bonus, staff are likely to bond and build stronger teams when this is done.

3. The right focus

Often, people the mistake of equating wellness with weight loss which is understandable given that obesity is fast becoming a major health concern. However there are several other health conditions which might not be connected wit obesity, whose symptoms may be much less obvious; so instead of measuring corporate wellness goals in terms of things such as weight loss, the goals should be measured in terms of things such as Body Mass Index, cholesterol levels, blood sugar levels, heart rate and etc.

4. Excellent health insurance is a major factor

Good health insurance allows staff to receive preventive medical attention which of course can be instrumental for keeping major illnesses away. The major barrier that prevents most people from receiving preventive care is high medical costs; but with good health insurance, this can be taken care of. Even if company budgets cannot accommodate full, quality health insurance for all staff, health insurance could still be subsidized, as long as staff receive the health care that they need.

5. Encourage a culture of vacation taking

The truth that a lot of employers tend to ignore is the fact that stress tends to accumulate and lead to the development of other health conditions. Whether by design or by accident, lots of managers and supervisors implicitly communicate and enforce the idea that vacation taking is frowned upon in practice, even though it might be a legal entitlement. Companies will have to intentionally make sure that staff take their holidays both for the well being of their people and for the bottom-line of the company.

Conclusion

The key thing to remember is that staff should not be put under pressure, or feel like they’re being put under pressure to conform to the company’s corporate wellness plans and strategies. Leave it up to people to decide for themselves if this is something they want to do or be involved in but you can use the five strategies outlines here to make the choice much easier for them to make.

WhatsApp number: +971565830067 (Just send us code 4470 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Corporate wellness has got to be about much more than simply handing out gym cards and telling people that they need to workout. Going by previous studies,  it appears that one critical success factor corporate wellness, is keeping plans realistic. This means understanding the dynamics of motivation, individuals needs and what it really means to be healthy and well in the first place. Taking these factors into consideration, here are 4 simple ways to keep a corporate wellness plan realistic:

1. Goal Setting

While being obese is clearly bad for health, being slim does not equate to being healthy. Thus, it is necessary for corporate wellness plans to have clearly defined goals, targets and some relevant metrics, other than weight loss, by which to measure results. Some more relevant and accurate metrics for measuring health, include blood sugar levels, blood pressure levels, body mass index and etc.

2. Sensitization

Simply hanging out gym cards might not be enough to guarantee the success of corporate wellness plans. Employee engagement has been identified as one of the most important determinants of success for any corporate wellness plan and one way to achieve this is by consistently and deliberately sensitizing staff on the risks and dangers of unhealthy lifestyle choices, and emphasizing the rewards and benefits each individual stands to realize. The probability is that if employees are motivated to do this for themselves, they are much more likely to put their best efforts into it, and stay consistent with the plan.

3. Focus on the 20%

Despite widely increasing obesity rates, the evidence points very clearly to the fact that less than 20% of all staff employed by any given company, are responsible for the vast majority of the healthcare bills incurred by that company. These individuals are often the least likely staff members to voluntarily take up a wellness program and will probably slip through the cracks of any corporate wellness plan while other fitter employees make the best of the opportunity to get fitter or simply stay fit. While you can’t just single out a few individuals for special attention, you can organize an in-house health screening, which would help to identify the staff who are in the greatest danger, without causing them any undue embarrassment.

4. Corporate Culture

Corporate wellness must be backed by a total shift in corporate culture, such that the commitment of management to living and being the embodiment of the corporate wellness principles. CEO’s and other executive level managers will have to take the first steps and consistently lead the line with regards to healthy lifestyle choices.

Also, certain aspects of the company’s corporate culture such as the type of food served at canteens, staff outings and corporate dinners will have to reflect this paradigm.

Conclusion

Now that we’ve shown you these four steps you can take to keep your corporate wellness plans realistic, all you need to do is implement then, and in no time, you’ll have a healthier, fitter workforce.

WhatsApp number: +971565830067 (Just send us code 4242 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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