Author: sammychishti@gmail.com

Mental and physical health are deeply interconnected, shaping how we feel, think, and function in everyday life. For a long time, these two aspects of well-being were treated separately. Physical health focused on exercise, diet, and medical care, while mental health was often overlooked or discussed only in times of crisis. Today, growing awareness highlights that true well-being can only be achieved when both mind and body are cared for together. The state of our mental health has a direct impact on our physical health. Chronic stress, anxiety, and unresolved emotional strain can weaken the immune system, disrupt sleep patterns,…

    It’s “Tasty Tuesday”, where every week we bring you new, fresh, local, healthy recipes and food tips. Find out what is in season, and what will keep you fuelled during and after your work outs! I wish I could take credit for this marinate, but I totally stole it from my university roommate (sorry Zach if you’re reading this!). I’ve had it in with all the recipes from my mom/home for such a long time and every now and then, I remember it and get excited.I have found it best to let it marinate for as long as…

My holiday gift guide for ladies for 2025 is here! It’s gifting season, friend! If you’re shopping for a lady in your life you love, or if you’re looking for inspiration for your own wish list, I’ve got you covered today. I’m sharing my real-life suggestions on items in my life that I wear, use and recommend to others (or things I want to wear, use and recommend). And depending on when you’re reading this, some of these items have great Black Friday sales. Please enjoy … *Affiliate links are included in this post. If you shop through my links,…

The days after Christmas are the perfect time to reset, refocus, and look ahead to the new year. While the holidays often come with indulgence and downtime, they also offer a fresh opportunity to build healthy habits that last. One of the simplest and most effective ways to get back on track is through walking and running. These foundational forms of cardio are accessible, flexible, and powerful tools for improving overall fitness as you head into 2026.     Why Walking and Running Still Work Walking and running remain two of the most effective ways to improve cardiovascular health, burn…

These high-protein coffee overnight oats were one of my all-time favorite recipes in 2025, so I had to bring them back to kick off the new year. They pack 30 grams of protein from greek yogurt and your favorite protein powder, and they’re filled with cozy coffee flavor that you can easily turn into chocolate-y mocha overnight oats! Mix up these simple ingredients and keep the oats in the fridge for a quick, easy, nutrient-dense breakfast to fuel your day. Check out the full post for lots of ways to customize them, too! Ingredients in these high protein coffee overnight…

🔹Zawing. The man is yawning to cool the brain during an overload. When we sleep a little and work a lot, the body triggers a defense mechanism. During yawn, a large amount of air lowers the temperature of the brain. In addition, yawning opens the airways, enriches the body with oxygen and relaxes the muscles 💪 ⠀ 🔹 Sneezing is the process of removing allergens and germs from the nasal cavity. For one sneeze, you can throw into the surrounding air more than 100 thousand bacteria at a speed of 160 km / h ⠀ От Pulling is like a…

It’s said that sleep is the barometer of health. It is one of the most distressing symptoms of anxiety and depression that we see in our clients. Few things are more difficult than wanting to fall asleep, but not being able to. Our society is taking more of an interest in improving sleep. This is a good thing, as our group awareness of the positive benefits of sleep is becoming more proliferated. Books like Why We Sleep by Matthew Walker are commonly referenced on the Podcasts. But, how can we improve our sleep if it is getting in the way…

Oven Roasted Red Potatoes with Smoked Paprika make a simple and healthy side dish to add to any meal. One of my family’s favorites! Seasoned well and baked in oven until crisp!If I had to pick a favorite way to prepare potatoes, it would have to be oven roasting them. I love how they get perfectly crisp on the outside, but still soft on the inside when baked at high heat in the oven. I love seasoning them up real well too; potatoes can be like a blank canvas with endless possibilities with help from your spice cabinet.This potato side…

Happy New Year 2023! 🎉 Where has time gone? A whole year again flew by in a blink of an eye and 2022 is now over. Let us all reflect on the past events, the pandemic, the moments, the changes, the success, the failures, the celebrations, life, death and much more so that we can be grateful and thankful for what God has provided for us in the past year. Sometimes it’s not what we would have wanted but that’s ok because everything happens for a reason and if we follow our journey even though we may not understand it…

If you want stronger, more defined abs but only have dumbbells at home, good news — you’ve already got everything you need. Your dumbbells aren’t just for pressing and curling. They’re one of the most powerful tools for building a tight, athletic, “I actually train” core that stands out. Most beginners chase crunch challenges, ab rollers, or whatever TikTok says is the new magic move. But here’s the truth: your abs respond to resistance, not repetition. If you want visible, functional, real-world core strength, your dumbbells deliver it better than any gimmick. Today, I’ll show you how to turn your…