18 Inch Arms, Improving Eye Health, and Fitness Profession

Nutrition Corner

"Girl dinners" are the latest trend taking over TikTok — and experts say there is both good and bad to the social media phenomenon, which has now reached even wider attention with the fast-food chain Popeyes introducing a "girl dinner" option consisting of only sides.

Nutrition alert: Here’s what a 100-gram serving of sweet potatoes contains. According to Clinical Nutritionist Dr Ushakiran Sisodia, these sweet and starchy root vegetables are a dietary gem during the monsoon.

Recipe for The Day

Apple Date Smoothie - Dates are a great way to naturally sweeten a smoothie. They blend up nicely, and you get a sweet peanut butter and apple drink with no added sugar! Chia seeds and flax seeds are optional in this recipe.

Lifestyle & Fitness Focus

How to Lose Weight Fast: 3 Simple Steps, Based on Science

• Eat protein, fat, and vegetables - Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

• Move your body - The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health. Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.

• Eat more fiber - Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss. It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

9 Tips on Simplifying Your Life

• Keep a gratitude journal - Going a step further and taking time every day to write down what you're grateful for can deliver myriad benefits from better sleep and less stress to healthier eating and a better mood.

• Reduce your exposure to commercialism - Remember this basic rule: most advertising seeks to make you feel bad about yourself and conclude you are "less than" without the product being advertised.

• Substitute simple pleasures for consumption activities - Advise people to break their digital habits. Instead of hopping on Amazon, go for a walk, call a friend, or play guitar.

• One word: potluck - There is magic in this concept. I have yet to attend a potluck where everyone invited showed up with the same item. It's a great substitute for a spendy night out at that talk-of-the-town new restaurant.

• Simplify your wardrobe.

• Join a "Buy Nothing" Facebook group - I can't say enough good things about these groups of ordinary folks offering up their unwanted but perfectly functional items for free to their neighbors.

• Use your library - You're already paying for your local library — use it. And whoever came up with the divine concept of placing holds on books should be canonized.

• Adopt rituals - Rituals give us a sense of control, relieve anxiety and can help to reinforce our intrinsic values. And they can protect you — and your family — from negative cultural norms.

• Find support - If you live in a less-supportive environment, find a community of like-minded individuals who will support your simple lifestyle. There are dozens of simplicity meetup groups. Join one near you — or start your own.

Five Steps to Professionalization of the Fitness Industry

• Inclusive Imagery, Messaging and Hiring - The first shift we must make is using imagery in our ads and our websites that looks like the 80 percent to 85 percent of the public we need to serve but don’t.

• Shift to Science-Based Claims - The lack of science-based claims we’ve made as an industry has caused us to lose trust with the medical and public health community. It also has sowed distrust with the consumer.

• Educated and Certified Professionals - Establishing professional credibility starts by hiring professionals that understand the science of exercise. Ideally, this means your fitness professional staff has both a degree and nationally recognized certification.

• Cross-Sector Collaboration - A mature, professional industry focuses on collaboration across sectors to achieve a common goal or vision of a better future.

• Outcome Measures - The last leg of our professionalization stool comes with outcomes measures. Simply put, to be viewed as an essential part of allied health, we must be outcome-measures focused.

6 Exercises to Build 18 Inch Arms

• Barbell Curls - Barbell curls are a versatile bicep exercise that targets your bicep brachii and brachialis. This exercise can help you build 18-inch arms because you can lift heavier weights with the barbell than with dumbbells. Higher loads lead to more muscle growth.

• Concentration Curls - The concentration curl is an isolation exercise focusing on the biceps brachii using slow and controlled movements. Concentration curls also activate the triceps brachialis and the brachioradialis since their pressed firmly into your thighs to stabilize the movement.

• EZ Bar Curls - The EZ bar curl is a great way to add muscle mass to your arms because it builds your biceps. Research shows that using an EZ bar for your curl activates your biceps brachii and brachioradialis during the full range of motion.

• Triangle Pushups - The triangle pushup is also called the diamond or triceps pushup and is a bodyweight exercise that primarily targets your triceps. However, it also targets muscles on your chest and shoulders.

• Overhead Extensions - Overhead tricep extensions are isolation exercises that build your triceps. To do this exercise, you typically use a dumbbell, which can be one or two, depending on your grip strength level.

• Triceps Dips - Triceps dips are a bodyweight exercise that primarily targets your triceps brachii. However, this exercise also recruits other muscles, depending on how you do them. Chest dips will engage your chest and shoulders, while bench dips will solely contract your triceps.

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