What’s the difference between the two?

Well, both of these movements work the back in a horizontal pulling pattern.

But one provides a stable environment with a cable to pull against, while the other places a demand on the entire body to brace against the movement.

So which one wins out?

The answer isn’t cut and dry.

What Is a Cable Row?

The cable row (typically a seated cable row) works the back muscles using a cable machine.

By facing away from the cable machine and rowing the handle towards the torso, keeping the upper body stable, we can target the latissimus dorsi, rhomboids and trapezius, with some assistance from the biceps and rear delts.

One of the major benefits of a cable row is the resistance, which is kept fairly consistent thanks to the properties of the cable itself.

Additionally, we can vary the hand position and attachment on the cable to alter the feel and target areas of focus.

What Is a Bent Over Row?

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The bent over row is a free weight exercise, usually with a barbell or dumbbells, where you hinge forward at the hips and pull the weight towards the torso.

Unlike the cable row, we don’t have the luxury of just moving the weight; we have to brace our core to keep the torso stable.

The movement works the lats, rhomboids, middle and lower traps and rear delts, with the lower back, hips and core providing stability.

This makes it a far more demanding movement than it may first appear.

Cable Row vs Bent Over Row: Key Differences

While both exercises build the back, their demands aren't identical.

The difference in stability is particularly important. A cable row allows you to concentrate more directly on pulling with your back, whereas a bent over row asks your core, hips and lower back to contribute to maintaining your position.

Which Exercise Works the Back Better?

There isn't a universal winner.

Interestingly, research sponsored by the American Council on Exercise found that the bent over row performed particularly well across several back muscles tested. It was among the strongest movements for the middle trapezius and infraspinatus and produced the highest activation for the erector spinae in that study.

However, that doesn't mean cable rows are inferior. Cable rows are excellent for accumulating quality training volume without making lower-back stabilization the limiting factor. ACE also highlights cable rows as a useful choice for beginner and intermediate exercisers.

In other words, muscle activation isn't the only thing that determines whether an exercise is useful.

Cable Row: Pros and Cons

Pros

• Easier to learn and control
• Provides a stable setup
• Excellent for training the mid-back and lats
• Easy to adjust the resistance
• Useful for higher-volume training
• Less demanding on lower-back stabilization

Cons

• Requires access to a cable machine
• Doesn't challenge the entire posterior chain as much
• Poor technique can still lead to excessive torso swinging

The cable row is particularly useful if your main goal is to train your back without your lower back becoming fatigued first.

Bent Over Row: Pros and Cons

Pros

• Builds significant back strength
• Trains multiple muscle groups simultaneously
• Challenges core and hip stability
• Can be performed with relatively simple equipment
• Useful for developing overall pulling strength

Cons

• More technically demanding
• Requires good hip-hinge mechanics
• Can place greater demands on the lower back
• Poor form or excessive weight can encourage swinging and spinal movement

If you're new to the movement, starting light and mastering the hip hinge is far more important than trying to impress yourself with a heavy barbell.

Which One Should You Choose?

If building back hypertrophy, controlled repetitions or reduced lower-back fatigue is your goal, the cable row has some advantages.

If overall strength, posterior-chain engagement and a more challenging compound movement is what you're after, the bent over row is the choice to make.

The good news is, you don't have to pick one!

Incorporating both variations into your training program can allow you to reap the rewards of each movement. For instance, you can do bent over rows earlier in your training session when you're fresh and save the cable rows for later when you're seeking controlled, high-repetition back training.

Cable Row vs Bent Over Row: The Final Verdict

So, cable row vs bent over row: which one is better?

Neither of the two rows is superior to the other. The bent over row is great for building overall strength and posterior-chain volume, while the cable row offers stability, control and a way to accumulate back-training volume.

When picking the most suitable row for your training, focus on your goals, experience and recovery capacity instead of the amount of weight you can move.

After all, good back development is never the result of a single exercise. Technique, progressive overload and consistency will always be more important than picking the ‘best' row.

The post Cable Row vs Bent Over Row: Which Exercise Is Better for Your Back? appeared first on Wellness Pitch.

Maintaining good cognitive health doesn't have to be difficult or expensive. There are several ways to improve cognitive function in day to day life.

Here are 10 ways to improve and take care of your brain at every age:

1. Stay Physically Active

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Physical exercise is beneficial for one's body as well as their brain. For instance, physical activity helps make certain that blood is reaching the brain that consequently also makes the memory better. There are many types of activities that are good for the brain such as walking, running, cycling, swimming, dancing, and doing yoga. It is really important for adults to exercise 150 minutes per week at least. In case this type of exercise does not negatively influence your health, regular and vigorous walks can also be beneficial. The most important thing is to be consistent and do some sort of physical activity that you enjoy.

2. Eat a Brain-Healthy Diet

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The importance of healthy eating lies not only in physical health but in mental health as well. Foods for brain development can be included in vegetables, fruits, whole grains, legumes, nuts, and omega-3 acids which can be obtained from leafy greens, fish, oil, berries, and nuts. Foods including nuts and seeds are effective for cognitive development. Whole grains and legumes are high in fibers and good for one’s health. It is easier to go on a healthy diet than you may think, stop worrying about the food groups and concentrate on eating nutrient-rich foods and vegetables.

The type of food that must be avoided is everything that contains a lot of added sugar, saturated fats and food that is extremely processed. While there is no superfood that can make you better, avoiding harmful food for your mind is also essential.

3. Get Quality Sleep

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Quality sleep is one of those things that is underrated and overlooked in the daily grind; however, lack of good sleep affects one's mood and one's memory. While one's sleeping their brain is helping one to process the events of the day and consolidate one's memory. Without the proper amount of good quality sleep one may feel tired, moody, and forgetful.

Most people require 7 to 9 hours of sleep each night. One should strive to keep a consistent sleep schedule, avoid screens before bed, and keep their sleeping environment comfortable and free of disturbance. If one is still having trouble getting good sleep, or one suffers from loud snoring and daytime tiredness, one should talk to you doctor.

4. Challenge Your Brain Regularly

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A stimulated brain is a happy brain. Challenging one's brain on a regular basis keeps one's brain strong and active. Reading books, playing board games, learning a foreign language, or playing an instrument are all excellent ways to keep one's brain challenged. One does not have to devote hours a day to challenging their brain, one just needs to make sure to do it on a somewhat regular basis.

One could even try learning a new skill outside of one's comfort zone! This can be as simple as learning how to knit or how to cook a new dish. Challenging one's brain is an excellent way to stave off dementia and other brain diseases. Don't forget that mental stimulation isn't a magic bullet for brain health, but cognitive stimulation keeps one's brain healthy. One does not have to spend hours a day trying to boost one's brain power. Just keep one's brain active and stimulated outside of one's usual routine.

5. Stay Connected With Other People

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Social activities play an important role in stimulating brain activity, memory and cognitive processes. Socializing will also help you stay away from loneliness. Make it your mission to stay in touch with someone every day – call or text your friends or relatives to arrange meetings or participate in recreational activities together. Volunteering may also become a way of socializing – being helpful to other people will make a good impact on your community.

6. Manage Stress Effectively

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It is impossible to avoid stress in one’s life, and even though some stress is a good thing, chronic stress can really affect one’s health. Although all of the people suffer stress differently, stress has the most negative effect on brain functioning. The best way to relieve stress is to find a certain activity that will help relax and improve one’s condition.

For some people, this kind of activity may be taking a bath, reading a book, or spending time in nature. For others, going in for yoga, meditating, or keeping a journal may be a good way to cope with stress. In addition, the most important thing is to properly organize one’s everyday activities so that there are no extra sources of stress in one’s life which can be related to tight deadlines and other sources of stress. What is even more important, if the problem becomes too difficult to deal with, it is better to approach a professional psychologist.

7. Keep Your Blood Pressure and Blood Sugar Under Control

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Studies have shown that there is a connection between cognitive decline and hypertension, diabetes, and high cholesterol. It is important that you take control of your blood pressure and levels of sugar in the blood in order to prevent these issues. Going to routine check-ups at your doctor’s office for testing of your blood pressure and sugar levels is vital is taking control of your blood pressure and sugar. If you are diagnosed with any of these ailments, it is important that you go through with the treatment plan and make sure to get plenty of exercise. Eating right is going to be vital to keeping your blood pressure and sugar at optimal levels.

8. Protect Your Hearing and Vision

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Having issues with hearing and eyesight impairments can cause many issues in everyday life as well as contribute to cognitive decline. Having regular eye exams and hearing tests is going to be vital in making sure that you have the appropriate tools such as glasses or hearing aids for any impairments. If you are having any issues with your hearing or vision, it is important that you make arrangements to see your doctor and have any possible issues looked into.

9. Avoid Smoking and Limit Alcohol

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Smoking has very harmful effects all throughout your body, especially the heart. Having high blood pressure is closely related to hypertension and cognitive decline as well as heart disease. Limiting your alcohol consumption is going to be important in limiting your chances of acquiring detrimental diseases associated with the heart and cognition. Don’t smoke and make sure to make an appointment with your doctor in regards to cessation counseling if you are looking to kick the habit. Limit your alcohol consumption if you do partake in any drinking. If you do drink, it might be a good idea to try and cut back on how much you allow yourself to consume.

10. Keep Your Daily Routine Balanced

It is crucial that you maintain a balanced lifestyle if you would like to keep your mind in good shape. One thing that you can do to achieve that is to make sure to eat right and exercise, but another important aspect is to make sure to give your mind some time off now and then. Doing activities that you enjoy is also a good idea.

You can always make use of a planner, so that you have a clear image of your daily activities and what you really need to do. Another thing that might help you to keep your mind fresh is learning something new every week. Take breaks from stressful things in your life and make sure to get adequate sleep each night you are not working. You don't need to worry too much about having small memory lapses, but if you are forgetting things quite often which begins to interfere with your daily life, it might be a good idea to speak with your doctor.

Conclusion

It is never too late to start taking better care of yourself. There are plenty of things that you can do in order to help prevent cognitive decline in your lifetime. Try to start with the little things and remember that you are human. You are not going to always be on your best behavior or do the things that are best for you, and that is okay.

Cognitive decline is something that is a part of everyone’s life as we age. The little things are what is going to make a big difference in regards to how well your brain is going to be as you get older. Just remember that when it comes to taking care of your cognitive functions, it is never too late to start.

The post Cognitive Health: 10 Simple Ways to Keep Your Brain Healthy appeared first on Wellness Pitch.

The question is, what is sleep quality? Knowing what is sleep quality helps you know what bad habits to break to achieve a better night’s sleep.

The good news is that there are affordable and practical ways to get better-quality sleep.

What Is Sleep Quality?

The quality of sleep is the perception of the individual’s sleep during the night. It is defined by the ability or inability to fall asleep while at the same time wake up and get back to sleep if woken during the night.

The quantity of sleep differs from the quality of sleep; the latter is determined by the National Sleep Foundation through such criteria as consistency, continuity, and efficiency among other factors. In other words, a good quality of sleep is when one is able to fall asleep fast and with ease and have little interruption while sleeping.

Why is Sleep Quality Important?

A good quality of sleep is essential as it supports the improved memory, better mood, increased disease resistance capability and facilitates healing. Lack of good quality of sleep leads to crankiness, tiredness and poor concentration. A good night’s sleep is needed to ensure that one has a good day the following day.

10 Natural Ways to Improve Your Sleep Quality

1. Keep a Regular Sleep-Wake Cycle

Having a regular sleep schedule can be beneficial as it helps the body sync up with the internal clock. Sleeping every night at the same time will help somebody fall asleep sooner.

Make a plan for when you will go to sleep at the same time every day of the week.

2. Soak Up Some Morning Sunlight

An easy way of trying to influence the sleep pattern is through getting morning sunlight. Exposure to sunlight is helpful as it helps the body with the regulation time it needs to be asleep.

Spend 15-30 minutes outside in the sun or even on the balcony as a way of waking yourself up during the day. If this is not possible, sit near the window and drink your morning coffee while gazing out.

3. Take it Easy Before Going to Bed

Relaxing before trying to sleep is an effective way of relaxing the physical body and preparing the mind for sleep.

Avoid thinking about your problems during your evening routine.

Instead use a good book, a warm bath, or soft music. Try to spend 30 to 60 minutes to prepare for sleeping.

4. Do Not Drink Caffeinated Beverages

Coffee, tea, mountain dew, your favorite energy drinks – these all can keep you awake at night. These are some of the worst offenders disrupting the sleep pattern.

Ditch the coffee cups and sodas at least 6 hours prior to bedtime, or even more if you are a particularly sensitive person.

5. Do Not Look at Screens 30 Minutes Prior to Sleep

Watching television, scrolling down social media, or going through your favorite video can be hard to sleep after.

Not only is the content of the shows exciting, keeping you awake, but the blue light from the screen tricks the brain into thinking it is still daylight. Do not look at the screens 30 – 60 minutes prior to going to bed.

If that is too difficult for you, you can use the night mode or dim the lights of the phone or computer instead of watching videos on a full screen.

6. Make Your Bedroom Comfortable for Sleeping

You want to have a sleep friendly atmosphere. Be sure to have all the tools at your disposal to aid you in sleep like curtains, masks, plugs, pillows, blankets, etc.

7. Get Some Exercise

Exercise allows you to reduce stress in many ways because stress lessens with the help of any physical activity like walking, exercising, dancing, weight lifting, etc. Exercise keeps you fit and stress-free.

Just start with a simple walk, otherwise do the workout in the day if evening exercise gets on your nerves.

8. Avoid Eating Hearty Meals and Drinking Alcohol

Having heavy meals at bedtime tends to make people uncomfortable or lead to heartburn.

They should be fed at least a few hours before you go to sleep. However, if feeling hungrier, you can snack on small healthy meals. Drinking alcohol has been known to promote even more tiredness the following day by interrupting the natural processes of sleeping.

Limit drinking alcohol especially at night to bed.

9. Keep Away From Stress and Anxiety

Stress and anxiety are destructive to sleep. Thinking about work or projects, studies for an important exam can hinder a good night’s sleep. There are a few easy stress relief techniques that one can try before bedtime.

Journaling, meditation, taking a hot bath or walking can help to relax and prepare the mind to sleep.

One can also write down his or her worries and tomorrow’s plans ahead of going to bed. This will mean starting to write a to-do list for the next day.

10. Avoid Taking Long Naps During the Day

A long afternoon nap can ruin night-time sleep.

A good aim is to have 20 minute naps during the day and keep them largely to the afternoon.

If it is difficult to fall asleep at the scheduled bedtime, then you can consider taking shorter or no naps during the day.

What Are Indicators of Sleep Quality Improvement?

Symptoms such as increased hours of sleep even during the day indicate that you are getting vast amounts of sleep over the night. The signs are easy to see. For instance, the fact that you can fall asleep very quickly, do not wake up in the middle of the night and wake up in the morning feeling fresh and energetic.

One of the best ways to monitor your changes and look for the abovementioned symptoms is keeping a sleep diary, which may be of great help in jotting down all the events in your life for this period of time as well as recording your caffeine intake and sleep duration (which makes it possible to check how rested you felt at waking).

When Should You Consult a Medical Professional?

It’s time to seek medical help if there are no home remedies in sight. If you feel exhausted throughout the day, this might be an indication that you aren’t getting near-enough sleep at night.

Snoring and choking during your sleep might also be a sign of sleep apnea, so it’s critical to mention those symptoms to a medical expert.

Conclusion

The first stage in achieving a healthy life is learning the difference between good and bad sleep quality. Although sleep duration is very important for health, changes in sleep environment, sleep patterns, and sleeping habits can be also necessary. Apply these ten simple tips to achieve better sleep quality and wake up feeling rested and refreshed.

The post What Is Sleep Quality? 10 Ways to Improve Your Sleep Naturally appeared first on Wellness Pitch.

Whatever it is, people cannot control many external factors. However, what they can do is react to circumstances in an appropriate manner and resume their path to success despite the setback, and thus develop their resilience.

The Concept of Resilience and How to Train It

According to the American Psychological Association’s experts on the issue, resilience is a process that can be learned and developed over time. Resilience training includes a set of skills in coping with crises and challenges. It can be very individualized depending on what techniques will be used in resiliency training: from stress management, mindfulness practice, adaptive thinking, motivation to take care of yourself to building deep relationships with people around you.

It is essential to realize that resilience training does not mean literally maintaining one’s head over water.

Instead, it is a process of arming oneself with psychological tools to deal with situations that life throws at you every day.

What Are the Benefits of Training One’s Resilience?

Having a solid resilience to stress and disappointments helps to perceive the current situation more realistically than to rush into conclusions and actions that may regrettable later. More predictable results, less emotional burden after the situation is over, an opportunity to bounce back from failure are some advantages of psychological resilience training. And most importantly, no matter how strong a person may be, even professionals have “bad days” when events take a turn that can be described as incredibly sad, infuriating, scary, or disappointing. When the time comes, a resilient person will not be overwhelmed by the circumstances but instead quickly analyze the current reality and figure out what actions to take next.

10 Ways to Boost One’s Resilience

1. Maintain Your Social Connections

A conversation with a best friend who listens without judging can make it easier to accept the situation and move forward. Our connections make it easier for people to understand that we are not alone during difficult periods in our lives. In addition, some connections can give practical help or support.

2. Don't Jump to Conclusions

When negative things have happened, we should avoid jumping to catastrophic conclusions. Instead, we must take a pause to evaluate the gravity of the problem. For example, when someone thinks that everything is going to hell after a small problem occurs, he or she should think about what has happened, what could be done now, and what positive side there might be.

3. Accept the Irrevocable

There are times when despite a person’s efforts, despite their best intentions, nothing goes their way. It is helpful not to waste time and energy fighting reality. Acceptance is a powerful ally in training one’s resilience, allowing a person to redirect attention to what can be changed.

4. Take Care of One’s Body

Psychological resilience is impossible without physical health. Therefore, a good night’s sleep, walks in open air, balanced nutrition, and drinking plenty of water will significantly enhance the effects of any psychological training. Small steps are still steps that help move forward.

5. The Conscious Practice

Sometimes, the noise around us can become overwhelming, necessitating a pause in order to clear one's head for a moment with some deep breathing activities. Five or so minutes devoted to breathing exercises and jotting down thoughts causing stress can lead to a favorable outcome. Many methods including meditation and journaling can contribute to mental resilience-building.

6. Set Small Goals

It can be overwhelming to face reality with a mountain of problems to solve. However, a little resilience coaching will undoubtedly say that these problems can be broken down into several smaller ones. Instead of desperately looking for a solution to a difficult situation, it can be helpful to do what is necessary for today and set aside the rest for tomorrow. It is easier to start, for instance, not with renovating an apartment but with changing light bulbs, and instead of a huge work plan, one can accomplish one task for the day.

7. Learn from Past Experiences

Everyone has already overcome some difficulties and successfully moved on. Therefore, it can be worth analyzing what was done right to endure the past struggles with open arms. What helped? Who was there to support? What is necessary to repeat and what to avoid? This is a resilience coach teaching his students that they already have valuable experiences for drawing conclusions from it.

8. Be Optimistic

Being optimistic is not a requirement for training one’s resilience. However, believing in a positive outcome is essential in those situations where the outcome cannot be affected. A positive attitude allows a person to realize that no matter what happens, they will always have some control over the current moment and can affect future outcomes, rather than focus on the impossibility of changing the existing conditions.

9. Understand How to Identify Meaning and Purpose in Life

Having a purpose is one of the cornerstones of resilience. Meaning in life is manifested as the uniqueness of life itself; therefore, it can be reflected in career aspirations, caring for family, achieving personal goals, developing one’s intellect or being engaged in charitable work. One can move on because those who have already found their place in the life understand their needs and know what they want as well as why. In addition, charitable work and other activities aimed at helping others contribute a lot to building resilience in communities.

10. Reach Out When One Feels Overwhelmed

The most effective way to build individual resilience is to recognize when the situation requires external help. If family and friends are insufficient for coping with difficulties, and a persistent feeling of anxiety, hopelessness, or emptiness occurs, it is necessary to turn to a psychiatrist or psychologist. After all, in the case of prolonged stress, severe grief, emotional trauma, or depression, these problems can only be solved with the help of medication and therapy. Nevertheless, even in this situation, the resilience trainings will not be superfluous.

How Long Does It Take to Train Resilience to Stress?

The answer to the question of the duration of training in the field of stress resilience matters cannot be unique for every person, as it depends on what method works best for them. The duration can also depend on whether a person prefers attending one long session or taking classes regularly. The bottom line is that training for resilience requires time. Hence, practicing meditation for five minutes a day will not result in becoming emotionally strong. At the same time, it does not mean that those five minutes of practice are useless.

Final Thoughts

In conclusion, resilience training refers to the process of accumulating psychological defenses to resist stress and quickly returning to normal functioning after a traumatic event. The ten described steps will allow the individual to increase their resilience to stressors, setbacks, and failures while relying not only on their capabilities but also on external factors. Thus, every day, it is worth spending time on those activities that build mental resilience, for example, contacting a trusted person, going on a walk to analyze the situation, and not doing anything that is too ambitious for the current abilities.

The post Resilience Training: 10 Effective Ways to Build Mental Strength appeared first on Wellness Pitch.

For a lot of us coffee is the highlight of our morning routine. That first warm cup of coffee can give you the energy and focus you need to tackle your hectic day. But for some coffee lovers it has a major downfall. A bloated and uncomfortable stomach.

Does coffee cause bloating? Or is there another reason behind your upset stomach? Coffee can cause bloating in some people. But there is more to it than just the coffee.

Is Coffee the Reason for Your Bloating?

Coffee can certainly make you bloated. The effect that coffee can have on our bodies can cause indigestion, uncomfortable fullness or even abdominal pain. Coffee is not always the culprit and neither does it necessarily cause discomfort to healthy people.

Does coffee cause bloating then? Yes it can. But if you are experiencing a swollen stomach every morning after your brew it might not be the coffee at all.

Why Does Coffee Cause Bloating?

I know why I get bloated after my morning coffee. But everyone's stomachs react differently to certain foods and drinks

Here are five possible reasons why coffee may be giving you a bloated stomach:

1. Coffee Can Cause an Increase in Stomach Acid

Drinking coffee can cause acid build-up in your stomach. This can be harmful to your stomach lining and irritate it. It's not good for everyone and sometimes can give you pain, indigestion, or bloating especially if you drink it first thing in the morning on an empty stomach.

2. Caffeine Can Stimulate the Digestive Tract

Caffeine is a stimulant. This means that it can cause the muscles in your digestive tract to contract. It speeds up your digestion and can even give you a sudden need to visit the restroom

If the muscles in your stomach contract too much it can cause discomfort or cramping. Along with the other effects caffeine can have on your body.

3. The Milk or Creamer You Add May Be the Culprit

It is conceivable that the problem is not the coffee, but something else.

One of the reasons some people feel bloated after consuming milk or creamers is their intolerance to lactose, which is an ingredient in milk that causes this condition.

4. Sugar-free Syrups can also be the cause.

A large number of people love to consume syrup-filled caffeine beverages. Although sugar-free syrup may seem to be a better option than sugary syrup, it is crucial to note that sugar-free syrup may also contribute to fullness. The reason behind this is that it contains sugar alcohols.

In case you have a liking for sweet drinks, it might be a great idea to take a break and see if your nausea goes away.

5. Coffee Can Irritate Existing Digestive Issues

If you have sensitive digestion or other issues like IBS or acid reflux you may find that coffee makes your symptoms worse

This doesn't necessarily mean that coffee caused your IBS but it may be aggravating it and causing uncomfortable side effects. A bloated stomach can also be caused by other things like constipation, food allergies, IBS or celiac disease.

Can Decaf Coffee Cause Bloating?

Decaf may help in some cases but may not eliminate it completely.

Decaf coffee does contain a small amount of caffeine and other substances which can lead to bloating. According to medical news today decaf coffee may be less likely to cause discomfort, however some people still experience bloating after consumption.

If you believe that caffeine is causing you a swollen stomach then switching to decaf could definitely be worth a try.

Can You Prevent Bloating From Coffee?

One of the options available for alleviating the discomfort which coffee might lead to is switching to decaffeinated coffee or at least decreasing coffee consumption.

It's also advisable to avoid drinking coffee without eating, as doing so might cause your stomach to get upset.

You may want to eat before you drink coffee in order to try to avoid bloating as well. In the case of having no relief from the symptoms you might think of changing your cream.

Fortunately, there are a lot of creamers on offer and probably at least one of them will work for you.

Another thing you can do is limit your consumption of caffeine and acid-containing foods or beverages.

Don't forget to keep your body hydrated regularly.

It can also help to pay attention to the signal from your body.

It is absolutely possible that the problem is not in the coffee itself, but in the combination of the coffee, cream, sweeteners, empty stomach or the excessive amount of caffeine consumed.

When should you seek medical help?

Generally speaking, occasional bloating due to coffee isn't a huge concern. But if you're bloating often or it lasts for a long time. You should ask a medical professional for help. Especially if you've tried making dietary changes to prevent bloating and it doesn't stop. Excessive or continual bloating should also be consulted with a medical expert. Especially if other symptoms have also appeared along with it like extreme stomach discomfort, vomiting, unexplained loss of weight, blood during a bowel movement, or difficulty in swallowing. Continuous bloating might indicate more serious disorders that should be inspected by a physician.

Final Thoughts

Does coffee lead to stomach bloating? Yes, but this is not the complete story.

By drinking coffee, some individuals may experience bloating. This is because coffee creates more acid in the stomach, as well as act as a stimulant for the digestive tract. Bloating may also be caused by caffeine and other elements such as milk and sugar.

One of the ways to prevent bloating from coffee is to reduce your caffeine intake. For instance, you can eat something before drinking coffee. You can also opt for decaffeinated coffee or look at what type of cream you are using. If after trying these options you still suffer from discomfort then contact your doctor.

The post Does Coffee Cause Bloating? What to Know and How to Prevent It appeared first on Wellness Pitch.

One of the reasons why you might get dizzy after stretching is that most stretches are done with a sudden movement from a lying/sitting position to a standing position. And also dehydration, breathing, tiredness, or an empty stomach might be the reason for getting dizzy after stretching. It is absolutely normal to get dizzy from time to time after stretching.

But if you find yourself dizzying after every stretching session, there are most likely some underlying health issues.

Let’s get through them one by one.

1. You Changed Positions Too Fast

One of the most common reasons for feeling dizzy after stretching is a sudden change in position.

Think about a forward fold, seated stretch or floor hip stretch. Your head and torso might be down for several seconds before you return to standing position. Once upright some blood has rushed to your lower body and less is reaching your brain, causing lightheadedness. This is sometimes called orthostatic hypotension. Instead of rapidly going from one position to another, try moving more gradually.

2. You’re Holding Your Breath

Have you ever forgotten to breathe while doing a stretch? It is easy to do – especially when trying to hold a difficult position.

It is possible to find oneself unintentionally holding breath at times or even gasping while trying to extend one's body a little more than usual. One can feel dizzy if one breathes quickly and superficially. Therefore, one needs to pay attention to the way one breathes while stretching and try taking slowly measured breaths in and out.

3. You’re Dehydrated

If you ask yourself the question why am I dizzy after stretching the chances are you did not take enough fluids on that day.

This is because dehydration leads to lowering of blood pressure. This is especially evident after some kind of physical activity including sports or sweating, and even after having been in heat for some time.

Drinking enough water throughout the day is more important than trying to consume a large quantity of water before or after exercising.

4. Your Blood Sugar May Be Low

While stretching does not generally induce low blood sugar itself other factors associated with physical exercises can.

Not eating for a few hours, exercising on an empty stomach or having a particularly vigorous workout can induce low blood sugar causing weakness, dizziness, trembling or sweating.

In such a case a light meal or snack before exercising is beneficial. However, should you constantly experience feelings of lightheadedness post workout it would be of a good idea to consult a medical professional rather than blaming an empty stomach

5. You’re Overdoing Your Workout

It is surprising how a yoga stretch or two can leave you feeling sore and exhausted. Usually this is a good thing – a sign that your muscles have adapted to their usual routine and need to be challenged. However, overexertion can also be the reason why after stretching you feel light headed

After a particularly strenuous workout your body might still be working to lower your heart rate and return blood flow to normal. Stopping suddenly and doing static stretches can cause lightheadedness in some people. Rapid changes between types of exercise can also be a factor. Try cooling down a little before stretching.

6. Heat or Poor Ventilation Is Making It Worse

A hot and stuffy room can leave you feeling pretty lightheaded.

Heat can cause your body to work harder to sustain its core temperature by perspiring. Coupled with exercise dehydration and sudden movements it can make you feel a little woozy. If possible try exercising in cooler temperatures and take a break if you feel too hot.

7. An Underlying Health Issue Could Be Involved

Lightheadedness is usually not a big concern – and you definitely feel its benefits. Even so, if it starts happening regularly or in conjunction with other unrelated symptoms, it may be a sign to consult a doctor. Dizziness may indicate that there is a problem with low blood pressure, anemia, certain medications, ear disorders, heart rhythms, or blood pressure regulation. If you have frequent migraines together with fainting, difficulty breathing, unusual chest pain, heart racing, vision impairment, or extreme fatigue it is mandatory to see a doctor.

How to Prevent Dizziness After Stretching

Try a few of these and see if they help reduce or eliminate post stretching dizziness:

• Always move gradually from one position to another
• Breathe evenly throughout each stretch
• Stay hydrated but avoid over exertion when you are tired
• Avoid exercising in excessively hot conditions
• Cool down a little after a strenuous workout before doing any stretching
• Never push yourself into a painful position or hold a stretch longer than is comfortable
• Eat regular meals and snacks in relation to exercising times based on your individual needs
• Sit or lie down immediately if you feel like you might faint

If you feel lightheaded, stop exercising and sit or lie down in a safe place until the sensation passes.

Final Thoughts

Why do I feel dizzy after stretching? It is most likely due to an uncomplicated reason such as standing up too quickly, holding your breath, being dehydrated or exercising to hard. The important thing is to determine what is causing your dizziness and take action to prevent it from happening again. If changing or adding a few simple things in your stretching or exercise routine stops the feeling there is probably no need to worry. But remember, when in doubt get medical advice. After all, stretching should make you feel good – not leave you questioning if the world is spinning.

The post Why Do I Feel Dizzy After Stretching? 7 Possible Reasons appeared first on Wellness Pitch.

I don’t think there is a right answer when it comes to choosing between the goblet squat and the front squat: it all depends on your goals.

While both variations work the same muscle groups, each has its own pros and cons in terms of difficulty, load, mobility requirements, and programming. In the following guide, we will discuss the differences between goblet squat vs. front squat, the variations’ benefits and uses, and which one is ultimately the best squat exercise.

What Is a Goblet Squat?

A goblet squat is a front-loaded squat done holding a dumbbell or a kettlebell at chest level.

The elbows are tucked in and the weight is kept close to the body.

To do a goblet squat, you have to stand in a squat position holding a dumbbell or a kettlebell in front of you at chest height. With a braced core and a slightly upright torso, you have to lower the body down and keep your knees close to the front of your body. The movement then involves moving the body back up using the power of the heels.

Goblet squats are beneficial in learning how to squat correctly as they promote good form. This is because when doing goblet squats, the upper body has to maintain an upright position as a result of having a weight at the front.

 What Is a Front Squat?

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A front squat is the barbell variation of a goblet squat. Instead of a dumbbell or a kettlebell, the bar is placed in front of the shoulders in a front-rack position.

A front squat requires greater core, shoulder, and upper back stability and is a more advanced variation of a squat.

While the goblet squat allows you to front-load the weights, the front squat allows you to use far heavier loads.

It is a squat variation that is used extensively by powerlifters, Olympic weightlifters, and strongmen.

Goblet Squat vs. Front Squat: The Major Differences

At first glance, the two squat variations do not appear to have a significant difference. However, the front-rack position in a front squat and the relatively lighter dumbbell or kettlebell in a goblet squat can make a world of difference.

Goblet Squat vs. Front Squat: Equipment and Loading

One of the most apparent differences between the two is the equipment and the amount of weight you can move.

A goblet squat can be done using one dumbbell or a kettlebell, whereas a front squat allows you to use a barbell. Front squats offer far greater loading capabilities, so you can add plates to the barbell as you get stronger. On the other hand, the amount of weight you can put in a dumbbell or a kettlebell will eventually be limited by how strong you are.

Goblet Squat vs. Front Squat: Difficulty and Technique

A goblet squat is a fairly easy exercise to perform. The relatively light dumbbell or kettlebell allows you to focus on building the squatting pattern. The front-loaded position of the weight and the slight flexion of the torso are enough to shift your center of gravity so that it aligns with your knees and feet.

A front squat is more technically challenging. In a front squat, the barbell has a front-rack position, meaning that you have to have a fairly upright torso throughout the movement. This puts greater strain on your upper back and core. In addition, if you fail to keep your elbows high, you will not be able to maintain the front-rack position, which will cause the bar to roll forward and break your squat.

Goblet Squat vs. Front Squat: Mobility

Another obvious difference between a goblet squat and a front squat is the amount of mobility required to perform the two exercises. A goblet squat can be performed in a fairly upright position, so it does not demand much upper body mobility.

On the other hand, a front squat requires adequate hip flexion and mobility, as well as the ability to elevate the elbows so that the barbell can be kept at the front of the shoulders. Front squats also take a toll on wrist, shoulder, and thoracic mobility.

In case you find it difficult to move your elbows up, a goblet squat is a good exercise to help you develop the necessary mobility.

What Muscles Do Goblet Squats and Front Squats Work?

Both goblet squats and front squats are lower-body-dominant compound exercises that work the quads and glutes. They also target your hamstrings, core, spinal erectors, and upper back.

The front-loaded position in both exercises allows you to squat with an upright torso and places a significant strain on your core and upper back.

The Benefits of Goblet Squats

Although goblet squats may be simple, they are hardly easy.

Some of the main benefits of goblet squats include:

• Great for beginners due to relative ease of use and upright squatting position
• Teach you to develop an upright torso position
• Develop quad and glute strength
• Enhance squat control and depth
• Do not require much equipment
• Are a good warm-up or accessory movement
• Can be used for high-volume training

They are a highly versatile exercise that can be used by people of all fitness levels. Goblet squats are perfect for developing front-loading squatting skills with relatively little equipment.

The Benefits of Front Squats

If you want to achieve maximal squat strength, front squats are the best-positioned squat variation to help you do so. Some of the main benefits of front squats include:

• Higher load capabilities
• Allow you to build squat strength
• Develop upper back and core strength
• Enhance your squat technique
• Enable you to develop power
• Have great carryover to cleans, thrusters, and other Olympic lifts

Front squats are vital for any powerlifter, an Olympic weightlifter, or a strongman competitor. Not only do front squats help build maximal squat strength, but they are also useful in many other athletic activities, such as basketball and soccer. Also, the front squat, like the goblet squat, is a great exercise to develop core musculature and technique.

Goblet Squat vs Front Squat: Which Is Better?

When it comes to the goblet squat vs. the front squat, there is no clear-cut answer as to which exercise is better. It all comes down to your goals. If you are a beginner, or if you are someone who is looking for a way to develop an upright squat technique, the goblet squat is a good option for you.

If you are looking to maximize your squat strength, the front squat is the superior variation. When it comes to building muscle size, the front squat can help you with higher volume and heavier loading over time. On the other hand, the goblet squat is great for high-rep sets.

If you are an advanced lifter, these days, there is no reason to stick to one type of squat. You can use a goblet squat as an accessory or warm-up exercise and use a front squat as a main exercise for a front squat session.

Final Verdict

Ultimately, the choice between a goblet squat and a front squat depends on your goals and level of experience. The goblet squat is great for people who want to learn how to squat. It is an easier and more accessible variation that does not require as much equipment and mobility. The front squat, on the other hand, is a step above the goblet squat. It is more technically challenging and can put far greater demands on the upper body, including the core, shoulders, and spinal erectors.

As such, the front squat is best suited for more advanced lifters. So, the next time you are faced with the goblet squat vs. front squat dilemma, think about which type of squat you want to do. In most cases, you should be able to include both types of squats in your training.

The post Goblet Squat vs Front Squat: Differences, Benefits, and Which Is Better? appeared first on Wellness Pitch.

While the goal of both is to activate the glutes by hip extension, the two moves are performed differently, and it is important to understand these variations to determine which is more efficient and suitable for one’s purposes, as both share certain benefits, but they also have different pros and cons.

What Is a Glute Bridge?

A glute bridge is a simple lower-body exercise, performed while lying on one’s upper back

and resting one’s shoulders against the surface below. The simplest move of this type is performed by bending one’s knees and positioning one’s feet so the soles are flush against the ground. Tightening the muscles, one pushes the hips upward and lifts them as far as it is comfortable.

The move generally targets all of the glutes, hamstrings, and lower back, and it can be modified to increase its difficulty. The glute bridge is performed either with additional weights or without.

What Is a Hip Thrust?

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A hip thrust is very similar to the glute bridge, though one performs it while sitting against a bench.

The hip thrust places one’s upper back against a bench or any other object that can bear one’s weight. Additionally, the hip thrust can be performed with a weight or resistance placed on one’s hips. One can also use a single-leg hip thrust, a more challenging variation of the exercise.

Compared to the glute bridge, which is a body-weight exercise unless one adds weights to it, the hip thrust is performed either with additional resistance or with one’s body weight as one’s back is supported by the bench against which one must thrust one’s hips.

Hip Thrust vs Glute Bridge: What Are the Differences?

The simplest way of comparing the two is to look at the characteristics of the two and examine the differences directly. The table below compares the hip thrust and glute bridge exercises.

One of the most notable differences between the two has to do with the use of additional weights and resistance. The glute bridge is a body-weight exercise, although one can add a dumbbell or a resistance band to it. Meanwhile, the hip thrust can be performed with dumbbells or a barbell or one uses a barbell and special hip thrust benches as a part of it. In either case, one can add weights to both glute bridges and hip thrusts, although the latter is much more effective.

What Muscles Do They Work?

Both glute thrusts and glute bridges activate one’s three major muscles – gluteus maximus, gluteus medius, and gluteus minimus. The glutes, when contracted, rotate one’s thigh and extend one’s hips.

Additionally, both of these thrust movements work the hamstrings, back, and core. The glute bridge can also work the hip flexors, while the hip extensions that one performs while doing hip thrusts also engage one’s quadriceps. Neither of these two moves isolates one muscle exclusively – instead. both target the glutes heavily and work some of the other muscles at the same time.

Glute Bridge Benefits

The benefits of the glute bridge include:

1. Great for beginners

Since the bridge is generally not performed on a bench or one’s upper back is on ground, one does not need any additional equipment.

2. Helps improve glute activation

As the glute bridge is quite a simple exercise, it allows one to become more in tuned with the sensation that one’s glutes undergo during the activity, thus enhancing the activation of the targeted muscle.

3. Perfect for beginners and those without equipment

Anyone who wants to do the glute bridge does not have to spend money or acquire special equipment.

4. Easy to modify

Glute bridges may be substituted with hip extensions but these variations are relatively challenging. One may also add a dumbbell to the glute bridge to turn it into a hip thrust exercise. The hip thrusts can be performed by using a single-leg stance, a lighter dumbbell, or something else.

Hip Thrusts Benefits

The benefits of the hip thrusts include:

1. Excellent for building glute strength

While both hip thrusts and glute bridges can be used to increase one’s glute size, in terms of the weight or resistance one uses, the former generally allows one to add more weight.

2. Greater range of motion

Compared to the glute bridge, which is performed on one’s upper back and shoulders on the surface, the hip thrust allows for a bigger motion.

3. Useful for muscle growth

By virtue of the ability to add more weight or resistance, the hip thrust is a bigger help since one can progress with the load for each exercise.

4. Supports athletic performance

The range of motion, together with one’s hip extension, allows one to gain more strength and muscle power, which, in turn, can benefit one in sports.

Which Is Better: Hip Thrust or Glute Bridge?

There is no simple answer to this question. For some people and in some contexts, glute bridges are better, whereas, in others, hip thrusts are better. The two exercises have different pros and cons, and one should be aware of them before starting to incorporate them into the fitness regimen. Both of these thrust moves are compound exercises, and one should be able to perform a couple of them with correct form.

As for the glute bridges, since they are simple, and easy enough to be used for simple lower body workouts, they are excellent additions to one’s ab workouts or lower body workouts. Those who have mastered the basic version of the glute bridge can progress to the variations. The hip thrusts are generally better for those who want to develop both their lower body strength and their glute size.

Common Mistakes to Avoid

Regardless of whether one chooses glute bridges or hip thrust exercises, it is important to note that both can be performed incorrectly.

Incorrect execution makes both the glute bridge and the hip thrust counterproductive, as far as strengthening one’s glutes and lower back is concerned. When performing either of these thrust exercises, one must avoid trying to achieve the maximal range of motion by extending one’s back as far as one can.

Instead, one should keep one’s core engaged while one performs a hip thrust or a glute bridge. During these two moves, one should feel one’s glutes contracting, rather than concentrating on thrusting one’s hips up and back. When performing the hip thrust move, even when using just one’s body weight at first, one should make sure that the bench on which one is resting one’s upper back, is steady and strong.

The Bottom Line

The simple comparison of glute bridges and hip thrusts show that both exercises have unique benefits and drawbacks. The two are generally used in the same area of sports training – those who wish to develop their glutes, and their glute, hip and lower back strength, and those who wish to increase and strengthen their glutes, can use either of these exercises. Which is better depends on one’s individual goals.

The hip thrusts allow a wider range of motion and one can add resistance to increase the intensity of the thrusts. Hence, they are best for those who wish to increase their glute volume.

Meanwhile, the glute bridge is perfect for those who want to develop the neural activation of the glutes and learn to engage them at will. For those who want to build their glute strength, either move would suffice, but the glute bridges could prove more beneficial as the glutes are targeted more directly. However, the choice between a hip thrust and a glute bridge is ultimately up to the individual.

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The positive aspect is that choosy toddlers shouldn't be served distinct or different food, especially chicken nuggets, as the food choice for each dinner. Parents can make easy-to-cook dinners for finicky toddlers from suitable recipes that are nutritious and scrumptious. Such simple dinners must have common tastes with use of healthy components and must be quickly made.

What to Make for Dinner for a Picky Toddler?

Before even considering what easy weeknight dinners for picky toddlers parents can prepare, it is essential to figure out what picky toddlers usually like.

The majority of picky toddlers like foods that are:

• Familiar
• Soft
• Mild
• Colorful
• Offered in small portions

A picky toddler may have different tastes as every child is unique; however, children are picky eaters because they generally tend to eat things they like that are also easy to eat. Moreover, when dealing with a picky toddler, one should be aware of the fact that this toddler might even refuse to eat any food at all.

1. Cheesy Hidden Veggie Mac and Cheese

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A tasty dish that can appeal to the most particular toddler is macaroni and cheese; however, it may be possible to add some vegetables in the mixture of cheese sauce in order to make the dish more healthy, for instance, broccoli, carrots, or squash.

• It has a creamy texture
• It is familiar
• Has a bright cheese color that children usually appreciate.

By using whole wheat pasta, parents will give their children fiber which is vital for their health.

2. Mini Chicken Meatballs with Mashed Potatoes

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Most toddlers enjoy eating meatballs and they love small portions which will allow them to independently pick the meatballs and eat them. Normally baked mini chicken meatballs are usually more healthy than any fried ones, so that parents can mix some grated zucchini or carrots into the meatballs to make them healthy.

Why toddlers will love it:

• Small manageable bites
• Mild chicken flavor
• Creamy mashed potatoes

3. One Pot Creamy Chicken Pasta

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For the busy parents, one pot meals are extremely advantageous because they are so easy to prepare. Just add chicken cut into cubes, as well as small type of pasta, broth, and vegetables and you are all set for a tasty chicken pasta dish!

Why toddlers will love it:

• Comforting flavor
• Not too filling
• Quick to make

4. Homemade Pizza Bagels

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Pizza is loved by children, and that is why preparing at home in the form of pizza bagels is the best way to ensure children get healthy food in the shape of pizza.

Pizza bagels, until now, only consist of tomatoes, cheese, turkey pepperoni, mushrooms, and corn. Children will love helping to cook dinner!

Why toddlers will love it:

• Fun to make
• Comforting flavor
• All their favorite toppings

5. Soft Turkey and Cheese Quesadillas

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Quesadillas are one of the easiest and fastest weeknight meals my picky toddler loves since it only takes about ten minutes to prepare. To prepare this dish, one needs to stuff a tortilla with ground turkey or chicken, cheese, and spinach and cut them into triangles. It can be prepared with sour cream or yogurt.

Why toddlers will love it:

• Quick to make
• Mild flavor
• Healthy cheese and vegetable filling

6. Baked Chicken Tenders

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The homemade baked chicken tenders is a healthy substitute for junk food. The chicken pieces are baked in the bread crumb.

They should be served with the sweet potato fry, peas and apples. In addition, you may offer your toddler to dip their fingers in the ketchup or yogurt, if they want to.

Why toddlers will love it:

• Healthy alternative to fast food
• Comforting flavor
• All their favorite sides

7. Creamy Broccoli Rice Casserole

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Many picky toddlers would eat their vegetables if they were disguised in another food. Make a broccoli rice casserole with rice, chicken, cheese, and finely chopped broccoli.

The cheese will hide the”vegetableness,” of the broccoli while still giving your child his daily dose of healthy vegetables.

Why toddlers will love it:

•  Comforting flavor
•  Mild broccoli taste
•  Healthy cheese and rice

8. Mini Shepherd's Pie

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Invent a recipe for a shepherd's pie using ground beef or turkey, mixed vegetables, and mashed potatoes

Bake the shepherd's pie until it is golden brown and serve it with steamed green beans.

The mashed potatoes would go over the top of the mixed vegetables which could help get picky toddlers to eat their veggies.

Why toddlers will love it:

• Healthy beef or turkey filling
• Comforting mashed potato topping
• All their favorite vegetables

9. Baked Ravioli Casserole

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Baked ravioli is simply delicious, and even the pickiest eaters will be satisfied. In addition, it is quick to make, as it only takes half an hour. All you have to do is grab some ready-made cheese ravioli from the supermarket, add some sauce, some mozzarella cheese, and bake until the cheese is melted.

Why toddlers will love it:

• Comforting cheese and pasta flavor
• Healthy vegetable filling
• Quick to make

10. Breakfast-for-Dinner Pancakes

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For dinner, you can satisfy your toddler’s love for breakfast food. Grain pancakes with whole wheat flour, eggs, and fruits will do the trick. You can also add some mashed bananas or pumpkin puree for extra nutrition.

Why toddlers will love it:

• Healthy whole wheat pancakes
• All their favorite breakfast foods
• Healthy fruit and egg topping

11. Creamy Chicken and Rice

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Many picky eaters would actually prefer simple dishes made with simple ingredients. A dish could be made out of small cubes of tender chicken, rice, broth, and milk mixed together to make a comforting creamy meal.

This bland-tasting, creamy dish would appeal to many picky toddlers who don't like strong tasting food. Some chopped carrots or peas could be added for good nutrition.

Why toddlers will love it:

• Mild flavor
• Comforting texture
• Healthy chicken and rice filling

12. Mini Beef Sliders

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There is no doubt that mini beef sliders are a healthier choice due to their small size and the fact that they are made from lean ground beef. In addition, it is best if they are served with a bun along with some cheese, ketchup, and cucumber .

Furthermore, it would be wise not to add too many toppings on the sliders as the fussy eater would not eat them.

Why toddlers will love it:

• Healthy beef patty
• Mild cheese topping
• All their favorite toppings in small portions

13. Veggie-Packed Grilled Cheese

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A grilled cheese sandwich is an easy and delicious way of incorporating vegetables into the diet of a picky eater. All that needs to be done is take shredded carrot, zucchini, and spinach, mix it in with some shredded cheese, and thoroughly warm up the mixture till the cheese is melted.

It will make a delicious and healthy meal full of fiber for the whole family. Moreover, in order to make it more attractive, one can also eat some tomato soup and/or fruit along with the sandwich.

Why toddlers will love it:

• Healthy vegetable filling
• Comforting cheese flavor
• All their favorite sides

14. Easy Baked Salmon with Rice

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Most picky eaters love to have salmon for dinner, baked in the oven with olive oil and a bit of butter. Baked in the oven with a bit of garlic powder, served with rice and steamed green beans.

Salmon contains lots of omega 3's, which are necessary for proper brain development.

Why toddlers will love it:

• Healthy salmon filling
• Comforting rice and green beans
• Mild garlic flavor

15. Simple Taco Rice Bowls

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Rather, prepare a taco rice bowl with rice, ground turkey, cheese, corn, and avocado, instead of tacos. Also, involve your toddler in preparing the meal, and ask them to customize their rice bowls to their liking.

Why toddlers will love it:

• Healthy taco and rice flavors
• All their favorite toppings
• Let them help to make it

Tips on How to Get Finicky Toddlers to Eat New Foods

Despite their best efforts to provide their children with a healthy diet, parents encounter situations where the children refuse to eat. The best option in this situation is to avoid forcing picky eaters to consume what they do not want to eat and maintain composure in such situations.

Some of the tips that can be used to get picky toddlers to eat new foods include:

Provide One Familiar Food

Be sure that at least one food that the child enjoys has been provided.

Go for Small Portions

Most of the time, pick eaters do not like to eat large portions of food.

Let them have a little so as to test their appetite. Do not pressure your child to eat.

If you pressure your child to clean his plate he/she will learn to develop bad attitudes towards food.

Instead, encourage your child to have his meal while helping him understand that there is no need to finish everything on the plate.

Be Patient

Research has shown that it may take a child up to ten to fifteen attempts or even more before they are willing to try a new food. Keep on offering the food but in small portions without pressure.

Eat together

It is normal for toddlers to imitate what their parents do. By having the parents eat the toddler is more likely to follow suit especially with regard to eating vegetables or new dishes.

Final Thoughts

Dinner does not have to be a fight. The easiest dinners for picky toddlers are those that are healthy and well balanced, or things they already know and love, like cheese and chicken tenders. Here are a few healthy and easy weeknight dinners for picky eaters to satisfy the pickiest of palates.

Furthermore, it is important to remember that picky eating is just a phase, and that toddlers will soon be willing to try new things.

As such, making healthy meals and allowing the toddler to participate in the preparation of the meals not only encourage good eating habits for life but also help to develop healthy relationships with food.

With these fifteen easy weeknight dinners for picky toddlers, parents can spend less time stressing over dinner and more time enjoying their children.

The post 15 Easy Weeknight Dinners Picky Toddlers Will Actually Eat appeared first on Wellness Pitch.

When it comes to the discussion of incline vs. flat bench, the reality is rarely black and white.

The truth of the matter is that both variations are incredibly effective for building a great chest, they simply hit your muscles in slightly different ways, and therefore, it really does come down to personal preference.

Whether you want to learn why you should be doing an incline bench or flat bench, are looking for ways to maximize your gains, or simply want to know which of these two opposing exercises is the best use of your time, this guide is for you.

What Is the Flat Bench Press?

Flat bench pressing refers to a compound movement that takes places on a horizontal bench and works the chest.

The activity basically involves lifting a barbell or dumbbells from the resting position on the chest known as start position until the elbows are extended completely.

Flat bench press works mainly the middle section of pectoralis major along with anterior deltoids and triceps.

In addition, it also works the muscles on the sides of the chest, as well as the core.

Because of the movement pattern, the flat bench press is a fantastic choice for building overall chest strength and power as it allows one to use maximal weights.

What Is the Incline Bench Press?

The incline bench press is similar to the flat bench press, with the only difference being that the bench is placed at an incline of about 30 degrees.

The move can be performed with a barbell, dumbbells, or even a Smith machine.

The incline bench press primarily targets the upper part of the pectoralis major.

It also works the front deltoids, as well as your triceps.

Although your chest is doing most of the work, your shoulders need to be active as well.

Incline Bench Press vs. Flat Bench Press: What’s the Difference?

As mentioned, incline and flat bench press differ in the placement of the bench. Here are the primary incline bench vs. flat bench differences:

Both incline and flat bench presses work your chest, but they do so in a slightly different manner.

Which Bench Press Builds More Muscle?

Now, let’s talk about incline vs. flat bench for muscle gain.

If you’re trying to gain muscle size, you likely want to know which of these two moves is superior. As previously mentioned, both the incline and flat bench presses are great for building muscle mass, but they are inclined to do so in different places.

The flat bench allows you to press more weight, which places more stress on your muscles – a stimulus they will respond to by growing bigger and stronger.

On the other hand, the incline bench press allows you to target the upper part of your chest, which is usually the area that is lagging the most behind.

Unless you have a unique genetic disposition, most bodybuilders find that their middle and lower chest grow faster and fuller than their upper chest.

Therefore, if you want to achieve a nice, balanced chest, you should do both incline and flat bench presses.

Although some bodybuilders make the mistake of choosing only one exercise, most pros will do both to maximize their chest size.

Benefits of the Flat Bench Press

The flat bench press is a staple in most bodybuilders’ and powerlifters’ routines.

And it is not without reason – there are several benefits to it, including:

Building Overall Muscle Size

The flat bench press allows you to work your chest, shoulder, and core muscles simultaneously, which is great for gaining overall muscle size.

Lifting Heavier Weights

You can press significantly more weight on the flat bench compared to an incline bench, which is crucial for maximizing your muscle growth.

Improving Upper-Body Strength

The flat bench press is essential for building maximal upper body pressing strength.

Progressive Overload

It is very easy to track your progress with this exercise as you can simply add more weight every week.

Benefits of the Incline Bench Press

Although most people overlook it, the incline bench press has several benefits as well, such as:

Working the upper chest

The incline bench press is the best exercise for targeting the upper part of your chest.

Shoulder Stability

Doing incline presses regularly will increase shoulder stability.

Variety

Using different bench angles ensures that you do not get bored with your training.

Muscle symmetry

Working the upper chest with incline presses will help you achieve a more balanced, symmetrical look.

Is One Bench Safer Than the Other?

Both incline and flat benches are safe, assuming that you know how to use them correctly.

The primary difference between the two is that:

The flat bench enables weight lifting, increasing chances of injury with an excessive load.

In addition, you may also need a partner to lift weights with you on a flat bench.

However, the incline bench causes additional stress on your shoulders because of the angle curve.

A 30-degree incline is recommended in terms of safety because steeper angles will bring a greater chance of injury.

The importance of warming up and setting is greater than the angle of the incline.

Should Beginners Choose Incline or Flat Bench?

For beginners I would recommend the flat bench because it will help develop the pressing technique.

When you get used to it you could include an incline dumbbell press and chest flyes into your workout routine to guarantee that your chest is developing proportionally.

A very simple training split exemplary for beginners can include:

• Flat bench press, 3-4 sets
• Incline dumbbell press 3 sets
• Chest fly or push-ups 2-3 sets

If you are interested in cutting out the first stage of becoming more fit, one can also consider starting with incline dumbbell press.

Can I Do Incline and Flat Bench in the Same Workout?

Yes, you certainly can and should.

Most bodybuilders and powerlifters include both incline and flat bench presses in their routines.

One popular way to do that is to do the flat bench press first, then incline presses, and finally, some isolation exercises for your chest.

Another option is to change the order every week or every few months, so you do not get bored of always doing the same moves.

Common Mistakes to Avoid

Regardless of which bench you use, here are the most common incline and flat bench press mistakes to avoid:

• Bouncing the bar off your chest
• Using too much weight
• Keeping your elbows too wide
• Using a partial range of motion
• Not warming up properly
• Using too steep of an incline bench

If you want to maximize your gains, focus on doing each rep properly rather than lifting heavier weights with poor form.

Final Thoughts

When considering incline vs. flat bench, it is hard to say which one is better as both are great for building your chest. However, when it comes to maximizing your overall muscle size and strength, the flat bench press is one of the best exercises you can do.

On the other hand, if you feel that your upper chest is not as developed as the middle and lower part, you should definitely add the incline bench press to your routine.

Incline and flat bench presses should not be viewed as mutually exclusive options, but rather as two exercises that allow you to target the different parts of the chest. Doing incline and flat presses together is a great way to maximize your gains and achieve a nice, rounded chest.

The post Incline Bench Press vs Flat Bench Press: Which Builds More Muscle? appeared first on Wellness Pitch.