All posts by mimin

The Secrets That Will Skyrocket Your Bench Press

h10We have all dreamed about bench pressing 300 plus pounds and being the strongest guy in the gym, but some of us have trouble getting even close to those numbers. We train chest hard, along with the accessory muscles used (shoulders and triceps), but nothing seems to work. We stay at a certain number for a long time, known as a plateau, and do everything possible to exceed that number. It can be frustrating and very demoralizing when you see someone passing you by when it comes to strength, but the solution is much simpler than you think. The answer may be as simple as changing your form and how you perform the bench press. It may feel weird at first changing how you bench and your numbers may actually go down for a couple of weeks as you are not use to the movements. But in the long run, I can promise you that your bench will skyrocket past your previous annoying plateaus.

Tip #1: Bring your shoulders in

This tip is relatively simple to execute and will definitely help improve your bench press numbers. Essentially you want to bring your shoulders blades toward one another and dig them into the bench. This will create a natural arch in your back and will allow you to push more weight. For one, you won’t have to push the weight as far because this movement will bring your chest closer to the bar. Secondly, it will engage your chest muscles more and actually bring your lats into the movement as well. Be careful to keep your butt on the bench when you do this. It is easy to push up with your butt whenever you are trying to push the weight, especially when you are struggling. While this will help you bench more, it is horrible form and can cause injury to your lower back.

Tip #2: Keep your elbows at 45 degrees

This tip is one that I actually neglected for a long period of time, and it was hurting my strength as a result. When I brought the bar down, my elbows would actually be closer to 90 degrees, which engaged my shoulders more than it did my chest. This led to a weaker bench press and sore shoulders after every time I benched (not the good kind of sore either). Lifting with your elbows at 90 degrees leads to less chest and triceps engagements and can cause serious shoulder injury. On the other side, I see some people do bench press with their elbows too close to their side or in other words, tucked in. This leads to less shoulder and chest engagement and more triceps engagement. This also will lead to a weaker bench because the triceps are not near as strong on their own than the chest and shoulders. The perfect way is to have your elbows at 45 degrees, or diagonal from your side. This leads to engagement from the chest, shoulders and triceps and will lead to the strongest bench. While this will feel very weird at first (I know from experience), and your bench may go down temporarily, you will get used to it and your bench will increase in a couple of weeks.

Tip#3: Grip the hell out of the bar

This is a less common know bench pressing tip that I learned a couple of years ago. Since learning it, it has definitely helped increase my bench press. Basically when you grip the bar as hard as you can, it engages more muscles in your upper body by keeping them tense and ready to push the weight up. Don’t believe me? Try this for yourself and you will definitely notice how much stronger you feel.

Simple Exercises to Get a Flat Stomach


If you aspire for an enviable flat tummy, you should do certain exercises regularly. These workouts will help you to stay slim, calm and flexible. It is found that giving proper movements to joints and muscles help people sprint forward without afflicting themselves with any injury. But there is a limit beyond which the stretching of the body is not possible, as this would bring unnecessary wear and tear to the muscles. Such damage would restrict the ability to move altogether. Hence, you should aim for a brisk 20-minute walk every day to burn the extra fat to stay simple with your body exercises regimen. Other exercises can also be tried with some supervision initially from reputed trainers. Once they give go ahead, you can practice slightly complicated ones at home without their supervision. Following are the three simple exercises that would keep your tummy flat and make you sprint like a tiger on the long run.

1. Bicycle Crunch: You should first lie down with your back on the floor. While doing so, you should keep the hands behind your head. Now, you should try to bend your legs at a 45 degree angle so that the right knee is closer to the chest. Simultaneously, you should straighten the left leg. While doing this exercise, you should slowly rotate your top half in such a way that your left elbow touches your right knee. After a minute of freezing in this posture, you should repeat the same exercise by switching sides.

2. The Boat: Sit on the floor with your knees bent and feet flat. Sitting in this posture, you should tilt your top half of the body back. Now, you can extend your legs so that your body forms a right angle. While doing this exercise, you should pull your abs in to balance the body. After freezing for a minute, slowly extend your arms at shoulder height past your knees. After reaching this posture, hold for five slow breaths again and return to your starting place. Repeat this exercise five times a day to keep the body flexible.

3. The Plank: You should lay your face down first. After this, you should lift yourself up your toes and forearms. After this, you need to bend your elbows at 90 degrees. Now, keep your core muscles tight and your legs straight to balance the body at a certain height. Freeze at this posture hold your breath for 10 seconds, before releasing your body to reach the starting place. Repeat this exercise three times a day, gradually building to 40 seconds each.

Five Ways to Help With Home Care From a Distance

h8As children get older, they often begin to stress about their parents’ health and well-being. Particularly, when adult children live far away and not just down the street, the fear and worry about how a parent is doing can feel almost overwhelming. By planning ahead and doing a little bit of research, home care from a distance can be as easy as providing it from next door. Here are five steps to address a loved one’s home care while out-of-town.

1. Assess

Determine all of the needs of the parent. Is driving still an option? Are bills being managed? Has grocery shopping become burdensome? Are personal hygiene, eyesight, and weight being maintained? Has cooking and keeping house become difficult? Check on medications and make sure all are being taken on time. As parents age, asking an adult child to take on additional responsibilities can feel complicated and burdensome. Be better prepared to step in, offer help, and find solutions by gaining a greater awareness of daily life and personal habits.

2. Modify

On the next visit, make minor adjustments on an as-needed basis. Perhaps a bathroom grab bar can be installed, or a non-slip mat for the bathtub can be purchased to make bathing easier. Clean hard-to-reach appliances and vacuum behind heavy furniture. Check light bulbs and replace any that have burnt out. Complete a quick assessment of property conditions. Do gutters need to be cleared of debris? Is the lawn overgrown? Will an apartment on a lower level be available in the near future? Taking on big-picture tasks can significantly improve a living environment and relieve stress.

3. Connect

Build relationships and engage with an extended community at parental social functions or religious events. Go ahead and meet neighbors. Ask to leave contact information and inquire about the possibility of routine check-ins. If some form of home care is already being provided, get to know those who are assisting. Attend doctor appointments. Be involved and ask questions. Being present and letting the doctor put a face to a name will communicate health advocacy.

4. Stay in Touch

Understand that support extends beyond the visit. Add the loved one’s friends to an existing social network. Communicate via email, social media, text, and video chat. Consider purchasing a device that would make talking easy, fun, and accessible. Send photos, greeting cards, and kids’ artwork-anything to increase engagement.

5. Plan

Be proactive and develop a document that clearly outlines a course of action. Develop an arrangement for handling emergency situations. Create a shared calendar of doctor’s appointments, due dates for bills and account information, important dates, and upcoming events. Share end-of-life wishes, even if it is a difficult topic to bring up. Discuss important matters with siblings and listen to feedback. Enable everyone to voice concerns and suggestions. Finally, consider hiring home care specialists, discussing long-term finances with an estate planner, and looking into local advocacy services for the elderly.

How To Improve The Immune System Naturally

h7The Natural Solution to Immune System Problems

The battle of viruses and bacteria is underway in your own body. Your immune system is constantly under siege by toxins and chemicals that come from the environment. More chemicals are being manufactured in factories, so you have to be careful about everything you bring into your body. Super-bugs form when the body resists antibiotics, so even the effectiveness of modern medicine is not guaranteed. Without any medication, learn a few basic ways to improve your body’s immune system naturally.

Find Natural Ways to Protect Your Immunity

To put it simply, your immune system is your only line of defence against diseases and infections. The immune response is automatically triggered by your body whenever toxic invaders are found. If your immune system is weakened or unresponsive, you are more likely to get sick and develop a serious, life-threatening disease.

There is the common flu and then there are cancers and viral diseases. Many diseases are springing up and increasing the complexity of the medical industry. Another problem could be that bacteria are becoming more resistant to medication, but that is not an issue. The main issue is that people are not getting the proper nutrition and exercise that they need to stay healthy.

There are many ways to strengthen your immune responses and prevent yourself from getting sick. There are at least four natural solutions that will improve your health.

    1. Eat plants/greens: Usually, if it is green, you should eat it. Plants and vegetables are common in every healthy person’s diet. It is impossible to be healthy and avoid eating greens at the same time. The vegetables are all natural and contain vitamins and minerals that are needed for your immune system to work properly. There are no toxins found in natural, uncooked greens and no side effects after consumption.
    2. Take a multivitamin: In one multivitamin, have every one of the dozens of vitamins and minerals that you need for optimal health. Get rid of the free radicals that wreak havoc in the body and remove the toxins that turn into cancerous cells. Detoxify your body and improve your cardiovascular system to prevent heart disease. All of these benefits are found in a simple daily dosage.
    3. Meditate often: The art of meditation is an ancient one that has recently become more modern. People are enthusiastic about yoga and exercise because the results are immense. When you exercise regularly, you improve the cardiovascular system and boost the immune system. When you meditate, you improve your mental health by clearing up the mind. You focus less on the stress that causes you to develop many diseases. It takes only half an hour to meditate and start feeling the effects.
    4. Use Aloe Vera products: Aloe Vera is a plant found in many over-the-counter cosmetics and medicines. As a plant, it contains phytochemicals and bio active compounds that many people believe are beneficial to health. As a herbal supplement, it has a variety of antioxidants and immunity boosters. Aloe Vera is popularly marketed in gels, lotions, creams and supplements.

A Look at the Best Natural Alternative for Ulcer Medication

h6Nexium or Esmeprazole is one of the most common prescription medicines handed out by medical professionals all over the world to treat stomach acid. It is one of the best ways to deal with heartburn associated with stomach problems and it also deals with gastroesophagael issues, but it does come with its fair share of side effects as well. First, let’s take a closer look at what Nexium does and to get a better understanding of what we should be using instead as a natural remedy.

Nexium is in essence a proton pump inhibitor meant to provide relief from any kind of chronic heartburn that is caused by acid reflux disease. It is also highly effective in dealing with an erosive esophagitis and any kind of damage caused to the esophagus by it. It can easily prevent and treat ulcers due to Helicobacter pyroli bacteria that can be caused due to consumption of drugs that deal with inflammation. Many doctors prescribe this medicine to help with the treatment but despite its many advantages and helpful factors, it also comes with its fair share of side effects that can crop up and sometimes they can also get a bit adverse and cause health problems that you might not want to deal with if you tend to have other medical conditions.


One of the best ways to herbally deal with peptic ulcers and GERD is through the use of licorice. It is a natural alternative for Nexium. Not in the state that we are accustomed to having it but in a more natural deglycyrrhizinated form where all of the helpful benefits of this not so liked ‘candy’ that people love to hate. Whenever you buy licorice try to look for the abbreviation DGL on the labels that are included to know if you should be getting it. According to various studies it has been found out that people who took licorice root liquid experienced significant improvements to their ulcer conditions and have been able to recover in a matter of weeks. It can take up to six weeks which is only slightly more than what normal medication offers but not having to deal with side effects is something that is a good tradeoff for the extra time that is needed. There is an herbal formula called Iberogast which is known to contain licorice and can help with GERD symptoms according to research. There are many patients who have claimed that it has led to complete disappearance of ulcer for them in many cases. It is only preliminary research and nothing has been confirmed so far but the results are very promising and it can serve as another natural alternative for Nexium.


Marshmallow is another herb that is known to contain mucilage which can help with ulcers and it is very effective in soothing the mucous membranes of digestive system as well as respiratory systems according to UMHS. It is best consumed with hot or cold tea to allow high levels of effectiveness.

Natural Ways To Boost Your Immune System

h5The immune system deserves credit for all it does. While it isn’t perfect or able to protect you against all viruses or bacteria, it usually can fight germs and keep you healthy. Some people have weaker immune systems than others, but people can actually weaken their immune systems without knowing it. Poor lifestyle or dietary choices can negatively affect the body, and ultimately the immune system.

Your body takes care of you, so it makes sense to return the favor. How do you do that? Well, there are certain foods, practices, and diet regimens that can help to naturally boost your immune system. Here are the six best ways to do that.

Sleep, Sleep, and More Sleep:

Sleep is your body’s natural way of regenerating. If you stay up late playing games or checking social media on your phone or tablet, you can disrupt your sleep pattern. Lack of sleep can lead to tiredness and a weakened immune system, making you more prone to getting sick. When the body is not rested it increases the production of cortisol, a stress hormone that can suppress immune function. Try to get at least 7-8 hours of sleep every night, or take an afternoon siesta if you go to sleep late.

Start Living More Healthily:

This sounds simple, but it can be difficult for a lot of people. Depending on how the person was raised, he or she may think that certain foods are healthy when they actually are not. Processed foods, junk foods, meat, dairy products, refined sugars, artificial flavors, and trans fats wreak havoc on the body and can impair proper bodily functions. By adopting more of a plant-based diet, you can get the proper nutrients you need to keep your body healthy. In addition to eating healthily, try to exercise regularly, control blood pressure, avoid smoking, and maintain a healthy weight. Eat these foods to help out:

· Mushrooms

· Avocados

· Oil of Oregano

· Garlic

· Spirulina

· Broccoli

· Dark Leafy Greens (kale, spinach, or chard)

· Squash

· Cantaloupe

· Stone Fruit (peaches, plums, and apricots)

· Legumes

· Nuts and Seeds

Participate in a Cleanse:

When one thing in your body isn’t functioning right, then the rest of your systems and organs can’t function properly. Many health conditions can put strain on the body, so participating in a cleanse can benefit your entire body. By getting rid of built-up toxins in the body, your organs and systems may function more properly and leave you feeling healthier overall.

Soak up the Sun:

Not only is getting some sunshine relaxing, but it also triggers your skin to produce vitamin D, which supercharges the immune system. Getting too much sun exposure, however, can cause sunburns, skin damage, and even skin cancer if protective measures aren’t taken. If you aren’t an outside person, you can take an herbal supplement to get your daily dose of the good stuff.

Laugh A Little:

How can laughter help out your immune system, you ask? Well, laughing and an overall feeling of happiness can lower stress levels and contribute to healthier sleep, both of which are crucial for a healthy body. Just like the old saying: laughter is the best medicine. Not to mention, it’ll boost your morale while boosting your immune system.

Give Your Adrenals Some Love:

Your adrenal glands sit on top of your kidneys and regulate hormonal jobs in the body. Modern stressors can throw your adrenals into overdrive and make them fatigued. When your adrenals go down, so does your immune system. Keep your adrenals healthy by lowering stress and eating foods high in antioxidants.

Want To Check Your Organ Health In 1 Minute

h4Even though we may not know the exact functions of our internal organs, they keep us alive. What happens if they are not functioning at optimum levels? Well, chances are that symptoms, which can be unpleasant, will arise and cause discomfort or inhibit normal life. If there was a quick and easy way to check the health of your internal organs without going to the doctor, would you do it?

Lucky for you, there is a one-minute trick you can use to determine your organ health. You can use this trick to check the health of your respiratory system, metabolism, kidneys, hormones, and intestines. Here are the items you’ll need:

· 1 metal spoon

· 1 plastic bag

· Your mouth

· 1 minute of your time

Sometimes we are unaware that things aren’t functioning properly. Depending on how we were brought up or our interpretation of what healthy means, we may live with symptoms that we don’t realize are direct results of poor organ function. This is why it is always recommended to take part in the Dherbs Full Body Cleanse to help naturally rid the body of toxins by cleansing the body’s organs and systems.

To find out whether or not your insides are healthy, take the metal spoon and scrape the back of your tongue to collect a decent amount of saliva. Carefully remove the spoon, place it in a plastic bag, and put the bag under a light (the stronger the better) for one minute. After the minute is over, take a look at the spoon. If the spoon is clean, consider yourself a healthy individual. Now smell the spoon. If you only smell saliva then you are good to go, but keep reading if it doesn’t.

After removing the spoon from the light, take note of the colors:

· Orange may indicate kidney problems.

· Purple may mean you have high cholesterol, poor circulation, or bronchitis.

· White indicates a probable respiratory infection.

· Thick yellow or white may mean that you have a thyroid problem or mouth issue.

Remember how we said to smell the spoon as well? A foul odor may just mean that you have bad breath, but it could also indicate one of the following:

· Sweet smell may mean that you have high blood sugar or diabetes.

· An ammonia smell could indicate a problem with your kidneys

· Other smells could be linked to poor gastrointestinal health or lung problems.

Know this: the tongue is a very informative source when it comes to your health. Sure, a metal spoon may not be as concrete as a blood test, but this little trick can give you an insight to the health of your internal organs. Seeing these results, however, may make you think whether or not you’ve been experiencing discomfort or health symptoms associated with certain organs.

The Must Have Essentials in a First Aid Kit to Effectively Handle Emergencies

h3Though we’d like to be hopeful about our health and wellness, life is extremely unpredictable on planet earth. You never know when an emergency might strike you, and in many cases, it is when you least expect it. Time is usually not going to be your friend in such a scenario and therefore, the only way to get through a tough situation is to be prepared beforehand. Being prepared involves having first aid and emergency supplies well-stocked in a place close-by. Experts recommend keeping a kit at home, in your car, at your workplace and owning a portable kit that you can take along when you travel.

The Basics

The list of things you could have in a first aid box is pretty much endless and therefore, it is best to start with the basics. Then, you can build on the supplies based on your lifestyle and personal needs. There are many kits and supplies you can easily find online to complete your first aid requirements. However, there are also many companies that sell unauthorized or sub-standard materials that can pose a serious threat during emergencies. It is best to only trust reliable companies while ordering medical products.

The basic first aid involves three steps – Clean, treat and cover and thus, your kit must be well-equipped with materials that can fulfil this method. This helps in everyday problems like cuts, minor burns, abrasions, scrapes, and bumps. The items to include for these ailments are:

Antiseptics – In order to clean up a wound, you should have some antiseptic wipes, a first aid spray or even hydrogen peroxide in the kit. Remember not to use any kind of alcohol as your antiseptic.

Topical – For treatment, you need an antibiotic cream that you can apply on the wound post cleaning. A hydrogen burn gel works well for minor burns.

Bandages – Post cleaning and treating, you will need a bandage to cover the wound. For cuts and scrapes, an adhesive bandage should be good enough. In case of larger injuries or burns, you will need a selection of gauze, sterile pads, ace bandages or rolled gauze bandages.

Beyond Basics

While it is important to understand the basics and be prepared, you might also need to go a step ahead until medical help arrives. If the condition is severe, you might also need the following:

Sterile Gauze Compresses – The first step in any injury is to stop the bleeding and this can be done effectively by applying pressure and using the gauze compresses.

CPR Kits – Once the bleeding stops, you must make sure the person is breathing. If you are trained in CPR, you can include the CPR devices and protective gloves in your kit.

Blankets – Once the person is stable, you need to ensure that he is comfortable till the ambulance arrives. Elevate the person’s feet above his head level and keep him warm using rescue blankets.

First aid supplies aren’t rocket science but they definitely need attention in order to be useful. Opt for kits that are affordable, easy to use and reliable in times of an emergency.

Which Pakmed Product You Should Try

h2Pakmed is a self-medication brand that is available over the counter. They have a variety of products that can benefit your body inside and out. If you are wondering what the different Pakmed products are used for, here is a list that will help you:

    • Alum Lump – often the herb is used to help the healing process if you have very bad cuts, abrasions and ulcers on your lips. Oral infections can also be treated with this product. The antiseptic product can prevent lice from nesting in your hair. The Alum Herb can be ingested if there are problems with the throat, stomach ulcers and headache problems. Alum is also great to decrease body odour and sweating (not to be consumed).


    • Senna Leaves or Pods – Senna leaves or pods are primarily used as a laxative. Other benefits include anti-inflammatory agents (which help with proper digestion and avoid constipation) and anti-parasitical agents (parasites in your body which damage your organs and lower your iron levels giving you anaemia).


    • Potassium Permanganate – is a great product to treat skin conditions such as eczema and acne. The astringent is helpful when cleansing wounds such as blisters and abscesses. Potassium Permanganate is also helpful if you have an allergic reaction to hair dye.


    • Aloes/Aalwyn Lump – Aloe can be used as a laxative but also has many uses that don’t involve bowel movement. The plant is known to cure infections on the skin such as cuts and burns. Aloe is not to be mistaken with Aloe Vera which is a type of Aloe.


  • Castor Oil – This oil can be used for the relief of constipation. Not only can it be ingested but it can be used to soothe muscle and joint pain because of its anti-inflammatory properties. Castor Oil can also be used to improve hair quality and hair growth. To achieve this, mix the oil with other oils such as coconut oil, apply the mixture to your scalp in circular motions to increase blood circulation, wrap your hair in a warm towel or shower cap and leave it in for two to eight hours. Be sure to wash out all the oil with your regular shampoo and conditioner routine.

Most treatments are expensive to get and most people are struggling to find the time and money to book an appointment with a doctor. Pakmed is a brilliant product that can be bought at a cash and carry wholesaler and it is easy to use at home. Always be sure of what your body needs before assuming the consumption of strong chemicals such as laxatives and antiseptics.

Getting Your Home Ready For An Outpatient

h1When a relative or friend is returning home after a stay in the hospital, you need to prepare your house to make sure that it is much easier and safer for them. It is important that your home is comfortable because they need time to recover and recuperate. A doctor or physical therapist can help guide you on how to appropriately prepare your home for an outpatient.

If their surgery was planned, it can give you enough time to prepare your house in advance. If their stay in the hospital was unplanned, you can have your friends or family members do what is required. A sudden hospitalization can give you very less time to prep your home, but you can do what is immediately required. This article will help you with some great ideas on how you can prepare your home so an outpatient can have a safe and healthy stay.

Make everything easy

The most important thing for an outpatient is ease of access. You have to ready your home in such a fashion that everything they need is easy to reach and preferably on the same floor as them. Here are some tips on how you can make it easy for them.

  • Set up their bed on the entry floor or the first floor so they do not have to climb the stairs often.
  • Make sure this bed is close to a bathroom. This helps them avoid too much walking to and from the bathroom. Also make sure you have a portable commode to avoid any accidents.
  • Stock up on necessities such as toilet paper, shampoo, sanitary napkins, frozen food, and other personal items.
  • Make sure you either buy or prepare single meals to avoid wastage. They can also be easily frozen or reheated when necessary.
  • It is important that necessary items are placed in areas that are easy to reach without needing to bend down or stretch for. Food items and other necessary supplies should be stored in a cupboard that is no higher than your waist or shoulder level.
  • Make sure that essentials like spoons, towels, cellphone, water bottles, etc. are within arm’s reach.
  • Although the outpatient may have been recommended bed rest, place a chair with a firm back in the room so they can sit upright if and when they choose to.
  • If they are using a walker, you could attach a small basket that can hold their phone, a pen and notepad, a small bottle of water, and other things they might want to keep close. A fanny pack also helps.

Be present and helpful

Your relative or friend could have just had surgery and can be incapable of performing simple daily tasks like bathing, cooking, using the bathroom, going to see the doctor, running errands, exercising, etc. by themselves. Outpatients require the most amount of attention and assistance during the first one or two weeks after hospitalization. If you are unable to be present all the time and provide the necessary assistance, you can always reach out to your health care provider and have a professional caregiver attend to the outpatient. However, there are some items that you can buy and install in your home that can make it easier for the outpatient. They are:

  • Handle bars in the bathroom and railing along the passageway, if required
  • Anti-slip tiles or mats in the bathroom
  • Place a reacher close to their bed so they can reach out for and pick up things
  • A shower sponge with a long handle
  • Shoehorns and sock aids to help with wearing socks and shoes
  • Walker, crutches, or a cane, if necessary

Set up the bathroom

While you are readying your home for the outpatient, it is important that you do not forget about the bathroom. Here are some steps you can take to prepare your bathroom.

  • Use a raised toilet seat to add height. This can make it easier to get on and off the toilet.
  • Fix a commode chair instead of a toilet, if necessary.
  • Install safety or grab bars horizontally or vertically to the bathroom wall near the toilet and bathtub.
  • Put non-slip mats or silicone decals in the bathtub to avoid slipping and falling.
  • Place a non-skid bath mat outside the bath tub to help with firm footing after the bath.
  • Buy a chair, preferably without arms, so they can be seated while taking a bath or shower.
  • Place soap, shampoo, and other bath essentials well within reach.
  • Make sure the floor outside the shower or tub is always dry.

Avoid falls

One major safety tip you need to keep in mind while preparing your home is to prevent falls. Tripping hazards can be very dangerous. Here is what you should do to prevent falls in your home.

  • Remove loose cords or wires for passageways.
  • Remove loose rugs or mats.
  • Make sure uneven flooring is fixed.
  • Ensure that the doorways are well lit and install night lights.

Your home will become a sanctuary for your relative or friend during their recover time, so it is essential that you make it as comfortable as possible for them. The most important factor is that you remain supportive and helpful during this time since this is when they will need you the most.