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16 exercises you can do anywhere, from a celebrity personal trainer

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16 exercises you can do anywhere, from a celebrity personal trainer

It is the time of yr when most individuals are targeted on getting extra train and setting new health objectives.

Although train has all the time been linked to raised well being outcomes, current analysis exhibits that common bodily exercise could even result in residing an extended life and rising vaccine effectiveness.

However the true issue lies in figuring out the way to begin your health journey and discovering time to make it to the health club. 

Fortunately for you, there are some workouts that you are able to do from nearly wherever, no matter your degree of experience, in keeping with Kollins Ezekh, a private coach who has educated Shay Mitchell from “Fairly Little Liars” and Mena Massoud from the live-action “Aladdin” film.

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16 workouts you are able to do from wherever

To begin a full-body exercise, Ezekh encourages you to raise your coronary heart fee with cardio. “It will be crucial, after beginning with the cardio component, to activate your core,” says Ezekh.

After participating your core, he suggests following up with decrease physique workouts, and ending off with higher physique.

Cardio

Core

  • Planks (common or aspect)
  • Sit-ups
  • Crunches
  • Leg raises
  • Bicycle crunches

Decrease physique

  • Physique-weight squats 
  • Squats with weights (contemplating utilizing a gallon of water or holding your cat or canine should you do not personal weights)
  • Lunges 
  • Glute bridges
  • Donkey kicks

Higher physique

Train ideas from a celeb private coach

“It is crucial to be sure you really feel the muscle in the appropriate place. For instance, should you’re doing bicep curls, you want to really feel it in your bicep versus feeling it in your shoulder and your again since you’re overcompensating,” he says. 

Exercising within the mirror might help you to evaluate your type, says Ezekh. And keep in mind to all the time stretch after your exercise as nicely, he provides.

“I might all the time counsel exercising a minimum of 3 times per week, so each different day. You do wish to give your physique relaxation in between to be sure you get better.”

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Fitness

Samantha Ruth Prabhu sets fitness goals as she lifts 110 kg in a hip thrust exercise | Hindi Movie News – The Times of India

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Samantha Ruth Prabhu sets fitness goals as she lifts 110 kg in a hip thrust exercise | Hindi Movie News – The Times of India

Samantha Ruth Prabhu remains a source of inspiration for her fans due to her dedication to fitness. Renowned for her exceptional performances in films such as ‘Ye Maaya Chesave‘ and ‘Super Deluxe’, she has consistently emphasised the importance of maintaining a strong and healthy lifestyle.
Recently, the actress took to her Instagram handle and shared an intense workout video where she effortlessly lifted 110 kg during a hip thrust exercise. She captioned the video, “Go big or go home,” showing her determination and grit.

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She never fails to impress fans with her fitness journey, sharing workout videos that highlight her commitment to strength training. Her journey is particularly inspiring given her battle with myositis, a rare autoimmune condition diagnosed in 2022. Despite the challenges, she has actively worked towards recovery by sharing her diet plans, therapy techniques, and fitness routines.
On the work front, Samantha Ruth Prabhu made her last appearance in ‘Citadel: Honey Bunny‘, the Indian adaptation of the acclaimed American spy series. Under the direction of Raj & DK and alongside Varun Dhawan, the show garnered a favorable response from viewers.
Now, she is preparing for her upcoming Telugu film, ‘Maa Inti Bangaram’, which marks her debut as a producer under her banner, Tralala Moving Pictures. Although fans are eagerly awaiting more details, there has been no official announcement regarding the film’s director or additional cast members.

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Preschoolers with better fitness have sharper brains, study finds

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Preschoolers with better fitness have sharper brains, study finds

New research reveals that preschoolers who jump, run, and play more develop stronger memory and problem-solving skills—highlighting the critical role of movement in early learning.

​​​​​​​Study: Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. ​​​​​​​Image Credit: Lopolo / Shutterstock

Could a child’s ability to jump, run, or hold a grip predict their future cognitive skills? In a recent study published in the journal Pediatric Research, a research team in Spain reported that preschoolers with better physical fitness perform significantly better on tasks requiring working memory, inhibition, and cognitive flexibility. These findings highlighted the need to integrate movement-based activities into early education to foster both physical and cognitive development.

Physical Activity and Cognition

Growing evidence from research on childhood obesity and metabolic disorders has emphasized the importance of optimal levels of physical activity in children. However, emerging studies indicate that physical activity is also important for developing cognitive function.

Executive function (EF) includes essential cognitive abilities such as working memory, inhibitory control (resisting distractions), and cognitive flexibility (adapting to new rules). These skills help children plan, follow instructions, and manage tasks. Prior research shows that physical activity positively impacts EF in school-aged children and adolescents, but studies on preschoolers remain limited.

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However, the exact relationship between different physical fitness components, sedentary time, and EF is still debated. Some studies suggest that cardiovascular fitness profoundly impacts cognitive development, while others emphasize muscular strength or agility. Additionally, the effects of reducing sedentary behavior on cognitive performance have not been thoroughly explored in young children. The present study aims to bridge this knowledge gap by examining how physical fitness and activity influence specific EF domains in preschoolers.

Investigating the Association

The study examined the associations between physical fitness, physical activity, sedentary behavior, and four EF domains in preschoolers aged 3–5. The researchers conducted a cross-sectional study involving 241 children from two schools in Pamplona, Spain.

The PREFIT battery was used to assess physical fitness levels. This battery is a standardized test that measures muscular strength (via handgrip strength and standing long jump), speed/agility (using a 4×10 m shuttle run), and cardiorespiratory fitness (through a 20 m shuttle run). Each child’s test performance was adjusted for age and sex and combined into an overall fitness score.

Executive function was measured using the Early Years Toolbox, an iPad-based cognitive assessment that evaluates visual-spatial working memory, phonological working memory, inhibition (via a “Go/No-Go” task), and cognitive shifting (via a card-sorting task). Children wore a GENEActiv accelerometer to measure activity levels for six consecutive days, recording physical activity and sedentary time. The researchers then analyzed the relationships between these variables while controlling for confounding factors such as sex and age.

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Major Findings

The research suggested that preschoolers with higher overall fitness levels performed significantly better on all EF tasks. Specifically, better physical fitness was associated with stronger visual-spatial and phonological working memory, improved inhibition, and enhanced cognitive shifting. Speed/agility and muscular strength showed the strongest associations with EF among individual fitness components, while cardiorespiratory fitness had a moderate but positive impact.

Additionally, greater engagement in total physical activity (light, moderate, and vigorous combined) correlated with better working memory and inhibitory control. Conversely, higher sedentary time was linked to lower performance in phonological working memory and inhibition, though no significant association was found with cognitive shifting. The results suggested that reducing prolonged sitting and increasing movement-based activities in early childhood may significantly enhance specific aspects of cognitive function. However, moderate-to-vigorous physical activity (MVPA) levels did not correlate strongly with EF, indicating that total movement volume, rather than exercise intensity alone, may be more important at this developmental stage.

Limitations and Future Research

Despite these compelling findings, the study has some limitations. As a cross-sectional study, it could not establish causality between fitness levels and cognitive performance. The researchers believe that longitudinal research is needed to confirm whether improving fitness directly enhances EF. Additionally, while accelerometer-based measurements provide objective data, they might not capture all aspects of physical movement, such as unstructured play. The sample’s limited diversity (two schools in one region) may also affect generalizability.

Conclusions

In summary, the study emphasized the importance of physical activity and fitness in shaping specific cognitive skills in preschoolers. The results showed that encouraging movement and limiting sedentary behavior can positively impact working memory and inhibition and indicated that educators and parents should prioritize active play, structured exercise, and movement-friendly learning environments to support children’s cognitive growth. Further research, particularly longitudinal studies, is also needed to determine the long-term effects of these associations.

Journal reference:

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  • García-Alonso, Y., Ramírez-Vélez, R., Legarra-Gorgoñon, G. et al. (2025). Associations between physical fitness, physical activity, sedentary behavior and executive function in preschoolers. Pediatric Research, DOI:10.1038/s41390-025-03946-w, https://www.nature.com/articles/s41390-025-03946-w
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Number one selling exercise bike on Amazon is sale for under $300: ‘This is my go-to’

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Number one selling exercise bike on Amazon is sale for under 0: ‘This is my go-to’

A best-selling exercise bike on Amazon Australia is currently on sale for a limited time only for just $254.99.

This Merach Exercise Bike is perfect if you’re looking to workout from home, stay fit and healthy while also saving time and money.

What’s great about this exercise bike is that it goes beyond just a stationary ride.

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It offers customers a dedicated app that enhances their fitness journey, the app provides tailored training plans and free fitness courses so you can find the best workout for you.

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This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals.
This Merach Exercise Bike features an app with customised workouts tailored to your fitness goals. Credit: Amazon Australia

Whether you’re looking to improve your cardio, strength, or endurance, the app has something for you.

The integration with the app also allows users to track their progress in real-time, making it easier to stay motivated and committed to your fitness goals.

This customised approach ensures that every rider, whether a beginner or those who are more advanced, can make the most of their exercise routine.

Alongside the app, the Merach Exercise Bike offers easy performance tracking that provides users with key metrics like time, distance, calories burned, and more.

The exercise bike has a 4.4-star rating on Amazon Australia’s website.The exercise bike has a 4.4-star rating on Amazon Australia’s website.
The exercise bike has a 4.4-star rating on Amazon Australia’s website. Credit: Amazon Australia

This real-time data helps users assess their progress and adjust their workout routine to achieve their desired results.

Whether you’re aiming to burn fat, build endurance, or boost overall fitness, having access to detailed performance data is invaluable for making continuous improvements.

The bike’s The adjustable seat and handlebars offer a customisable fit, ensuring that riders of different body types can achieve a comfortable and ergonomic riding position.

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The bike is suitable for users between 4’8” and 6’2” in height, making it accessible for a broad range of individuals.

The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience.
The bike’s adjustable seat and handlebars offer comfort and a seamless workout experience. Credit: Amazon Australia

Plus the bike’s spring seat cushion increases the shock absorption effect and reduces exercise pain.

And the double-slot water bottle holder can not only replenish water at any time, but also store your personal belongings.

Shoppers have given the exercise bike a 4.4-star rating on Amazon Australia’s website.

“This is a go-to for everyone in the household. Great way to exercise while watching a movie,” one reviewer wrote,

“This bike is excellent,” another shopper commented.

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“This bike is so well designed and comfortable,” a third person wrote.

To purchase this Merach Exercise Bike, head to Amazon Australia’s website here.

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