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Aster Life

In recent years, there has been an increase in the demand for nutraceutical products. The market of third party nutraceutical manufacturer is booming, and organizations that invest in it are enjoying big rewards. Aster Lifescience has always struck a good strategic arrangement with clients across India while looking for best solutions. We seek to address the various expectations of clients due to various dosage segments for which a Third party Nutraceutical manufacturer in India may be required. Set up in one of India’s business zones, Ahmedabad, you’ll benefit from world-class infrastructure, cutting-edge manufacturing facilities, and stringent quality control procedures.

You can always believe on Aster Lifescience if you’re looking for a reliable manufacturer. Our company is an ISO-certified third-party manufacturer that provides you with a wide range of nutritious and high-quality products such as nutritional supplements, Gynec products, digestive products, protein powder and many more. We are offering best nutritional solutions, all of which have been approved by various regulatory organizations. Each product was developed with the help of experts. In India, Aster Lifescience is the leading third party nutraceutical manufacturer. You will find effective strategic planning for your company here, with an emphasis on quality, quantity, and professionalism.

India’s Best Nutraceutical Manufacturer | Aster Lifescience

Aster Lifescience has long been regarded as one of the greatest Nutraceutical manufacturing companies in India. Several companies have partnered with our firm, and they have thoroughly liked and admired our services on a widespread scale. We have been committed to our procedure in order to provide you with high-quality, effective, and long-lasting nutritional solution to fulfill your various needs. Our formulations scientists contribute to the effective creation of products that are beneficial to our customers. Aster Lifescience has a long history of producing nutritional supplements that are tailored to your specific needs. The company’s goal is as follows:

  • The company ensures that you receive the highest quality and most effective nutraceutical supplements.
  • At Aster Lifescience, the cost of manufacturing Nutraceutical products is relatively inexpensive.
  • For large orders, our company offers you premium and cost-effective options.
  • We arrive on time for the delivery date that we have set.
  • Marketing tool manufacturing will be made easier for you. Here, we ensure a better designs and a pleasing appearance of product.
  • The greatest advantage at Aster is the level of secrecy and professionalism.

Quality Standard Followed by Aster Lifescience

Aster is recognized for its quality product solutions among all third party nutraceutical manufacturers. We adhere to a strict quality control system that allows us to produce high-quality medicine formulations. Our nutraceutical are manufactured in self-owned, adapted WHO and GMP facilities. We adhere to all industry standards to ensure that you receive the finest possible service. Ingredients, extracts, and materials of the highest quality are used in the manufacturing process. The organization has skilled personnel who assist them in bettering development, production, and meeting quality standards. Our organization uses a variety of quality metrics, including:

  • WHO and GMP international requirements are properly maintained.
  • To avoid degradation and contamination, work in an environmentally friendly atmosphere.
  • For research and development, a Nutraceutical range professional team is established.
  • For quality control testing, advanced devices have been deployed.
  • To provide you with pure formulations, fine active components are utilized.

Third Party Nutraceutical Manufacturer

Due to rising demand, the nutraceutical sector has a lot of advanced planning around the world. People are suffering from illnesses as a result of the filthy nature of junk food, which is devoid of protein, minerals, and vitamins. In addition, these dietary supplements are now required by the elderly people too. Nutritional supplements are good for the body.

Aster Life Jul 2 '22 · Tags: health, nutrition
Pavel Maric

Some of the numerous benefits of coconut oil are the following:

  • Care & nutrition of hair
  • Fighting the dry skin
  • Elimination of stress
  • Skin care
  • Relievesofgallbladderpains
  • Fights the migraines
  • SLIMMING (in kilos& centimeters)
  • There is also a general feeling that  it may rebuild new muscle tissue
Pavel Maric Jun 23 '22 · Tags: health, nutrition
Panos Tsakos

Summer is a season closely associated with carefree feeling, joy, relax, the childish mood….in other words a season with positive feelings only. But what happens when the summer goes away and we have to return to our commitments, to work and the endless stress, to the economic problems and the various difficult situations?

September is the most depressive month for most of the people! Memories from the summer are still alive and the obligations seem like a mountain you can never climb on it. Sadness and a bad mood dominate our life, making to look for the next summer which looks quite far away.

The end of the summer is something like a full point stop, an epilogue on something gone, finished and an introduction to something nice which is about to come.


A new chapter starts…

It might not be a new calendar year, but September carries memories of a child about a start with the aroma of fresh books, notepads, well sharpened pencils and surely a clean class, ready to accept its pupils.  A month also toimprove and restore digestive health as everyone sticks to a routine even when we are talking about nutrition!

Since those years of childhood September has been recorded in our memories as a new start, a new beginning, like another change in our life!

 It is quite dangerous to leave our melancholic feelings to drive us away in a depressive autumn and to an even more depressive winter. This is why we have to face the positive points of this new start…………..


Panos Tsakos Jun 14 '22 · Tags: health, nutrition
Vishal Kaushik

Today, in this article, we are going to answer the problems related to testicle and the average testicle size, so that you will be able to know things related to them:

What is The Average Testicle Size:

The testicles in the body of men are known to develop male sex hormones and sperm. The average size of men's testicles is about 4 x 3 x 2 centimeters. It consists of oval shape.

Men have 2 testicles in their body which are also called testis. It is common for one of the two testicles to be large and the other to be slightly smaller. They are connected by a spermatic cord inside the scrotum.

Does Size of Testicles Matter:

Healthy production of testosterone and sperm depends on testicular volume.

According to some studies, animals with large testicles have high testosterone levels.

Whereas low sperm production occurs at small testicular volumes.

There may be concerns about testosterone levels in certain conditions such as Klinefelter syndrome.

Symptoms of these conditions may include shortening of the testis, cryptorchidism or some female properties such as less hair on the body and face, and growth of breast tissue in men.

In addition to all these, Klinefelter syndrome can result in infertility.

Abnormally low testosterone levels can cause hypogonadism, symptoms of which are -

- Testicles smaller than average size

- Breast tissue growth

- Having less hair on body and face than other men

- Other symptoms like Klinefelter syndrome

Hypogonadism is treated with testosterone replacement therapy and often begins during puberty. Apart from this, genetic factors also have very big factors in it.

If you feel swelling on your testicles, then a doctor should be consulted immediately. Apart from this, the size of the testis is too large, depending on testicular cancer or any other health problem.

When Do Testicles Start and Stop Growing:

- A male's testicle is 1 cubic centimeter at birth.

- This size of testicles lasts till the age of about 8 years.

- After 8 years, they grow slowly till the arrival of puberty.

- During puberty, hair starts coming on the body and pubic area.

- The testicles also grow at the same growth rate and it is common for a testicle to be slightly larger and smaller in size.

Can Testicles Shrink:

As age increases, testosterone levels begin to decrease and testicles begin to shrink. This condition is called testicular atrophy.

These changes happen over time and you might not even be able to notice them.

Naturally there is no problem of life when the testis shrinks.

Due to low testosterone level , libido deficiency and muscles become less. This is the natural part of aging.

Apart from all these, the reason for testicles shrinkage may be due to colder temperatures or water.

Some health problems due to testicular atrophy such as -

- ACTDs such as gonorrhea and cyphils

- TB, some viral infections of testicles, etc.

Damage to the testis

Is It Common for Testicles To Be Small and Big:

It happens and there is no medical information about its cause.

However, if you notice some changes in the size and shape of one or both testicles, a doctor should be examined.

If a testicle shows heaviness, bulge or size changes, it can be a tumor or testicular cancer.

Treatment of testicular cancer is possible but it is important to find out in the beginning.

In this condition there is damage to the spermatic cord which causes pain and swelling.

In such a situation, a doctor should be consulted immediately.

Testicle Health:

To know testicle health, you can test your own testicles every month.

It can be checked before getting ready in the morning or after taking a bath.

To test for yourself, roll your testicles between the thumb and fingers with light hands for one minute.

During this time, size, shape or hardness should be checked.

By looking in the glass, you can find out what you are doing.

During this time, if you feel any pain, swelling, swelling or any other changes, see the doctor immediately.

Apart from this, if there are any problems etc., doctor should be consulted without delay.

Take Away:

Healthy and functioning of genitalia is better than size. If you feel that your testicles are too small or if you have any other symptoms like lack of libido, increased breast tissue or infertility, consult a doctor.

Testosterone therapy is very effective for this. You can also try testicle massage, it can also play a vital role in libido, fertility and ED.


It’s a fact that your face decides how you look and appear. You might have worn the best dress to look amazing, but when you have problems with your facial region, your overall look and appearance is surely going to remain dull. The skin on your face must glow and shine. For this you might prefer to try the makeup products. But these products can only bring short term result. Once you take off the makeup, again that dull looking skin appears. If you are looking for a long lasting glow and shine on your face, then the time has come to try the best and top quality facial serum. This is a kind of face rejuvenation products that will nourish the skin on your face and can remove the impurities that are located with the skin pores. Once this is done your skin on the face starts to breathe freely and the glow and shine on your face comes back.

There is a wide range of skin care products you can see in the market these days. But most of them are made while using the artificial ingredients. Due to this reason, these skin care products are not able to deliver long term result. Some of them can even bring adverse effects for the skin. So, you should avoid using them. Rather you use this facial serum which is made from the herbal extracts. That means the natural ingredients are used to make this skin care product and that’s why it is very safe on the use. It can have significant effects on the skin and can help it remain healthy for a long time.

The use of the facial serum can help you deal with a wide range of skin problems like wrinkles, dark spots, acne, etc. Dealing with these issues might have remained as a big challenge for you. And once these problems arise, they can really make you look old than your actual age. To avoid such issues, you should use the facial serum now and help you skin remain healthy, nourished and rejuvenated for a long time.

The use of the soap on a daily basis is must for us. When we are taking a bath, the use of the soap is must. We use soap to wipe out the impurities and dirt that have accumulated on the skin. But when you are using the soap, you also need to consider the skin health and that’s for sure. If the soap is made from artificial ingredient, then it might be able to remove the dirt and impurities but it can have adverse effects on your skin. This type of soap can make the skin look dull and ugly.

Try the herbal quality soaps now announced by Nourrirbien and ensure that you have a shiny, glowing and healthy looking skin on a long run. When you are looking for complete care for your skin, you should use the herbal quality soaps. This type of soap is made from the herbal extracts and also carries glycerin and essential oils.

Kevin has announced the top quality facial serum in cheap. Get the best deal on herbal quality soapswhile shopping for it online.


There is a wide range of health issues that we use to suffer from. To deal with these issues, we might prefer to try the modern day’s medicines. But these medicines are going to bring short term outcome. But when you are looking for long term result, trying the herbal products might bring the best possible result for you. Since the ancient time humans use to show a great level of dependency on the herbal extracts. The leaves, barks, roots, berries and other parts of the plants and herbs are used to make these herbal extracts. These are also known as tinctures. To make the tinctures, alcohol or vinegar like compounds are also used so that they can pull out those active ingredients from these parts of the herbs and plants and the tinctures can be prepared. Now you can avail a wide range of tinctures for specific ailments online.

To get the top quality tinctures for specific ailments, you should visit the Nourrirbien now. This online store is the place where you can find a wide range of tinctures that are designed to heal a wide range of ailments that we use to suffer from. Some people use to face body pain constantly. These people have already tried different medicines to get rid of such pain. But they are not able to receive any kind of firm result. Try the tinctures for specific ailments and you will be able to get rid of the body pain quickly and on a long run.

Tinctures are the concentrated products. These products are extracted from the plants and herbs while using their different parts. When you are using the tinctures for specific ailments, you also need to follow the right procedure. That means you need to know more about the dosage so that you can consume the tinctures in the right proportion.

This online store is also the place where you can find the top quality handmade herbal soap. This type of soap is made from the herbal extracts. So, you can say that this soap is equipped with the natural ingredients. And that suggest this soap is very safe on the use. When you apply this soap on your skin, you are really going to explore a smooth touch, as there is glycerin added for it. It also carries the essential oils so that the most amazing fragrance can be delivered.

The overall weight for the handmade herbal soap can remain around 50gm or so. The decoration and the shape of the soap can vary from one to the other. If you have always wanted to use the herbal soap so that proper skin care can be obtained, then trying the handmade herbal soap can bring the best possible result for you. It’s a kind of soap that you will love to use time and again. Instead of trying the other soaps that are coming to the market and loaded with artificial stuffs, you should use the handmade herbal soap now. It can have significant effects on your skin.

Kevin brings the best deal on tinctures for specific ailments. The use of the handmade herbal soapcan help you explore enhanced skin health.


There are different types of soaps coming to the market these days. Some of these soaps are also made by big brands. There is also some soap that demand to be made from natural ingredients. When there are so many options before you, selecting the right soap might become a big challenge for you as well. At the same time, you need to take proper care of your skin. As this is the largest organ of your body, taking proper care of it becomes often essential.

If you will not take proper care of the skin, then a wide range of skin issues might arise and it might become tough for you to deal with them. So, applying the right soap on your skin when you are taking a bath has become very important. If you are looking for the best soap that is safe on the use and can rejuvenate your skin properly, then you should try the herbal quality soaps.

Nourrirbien can be your ultimate venue online to explore the best herbal quality soaps that come in the best price. As this is the herbal soap, to make it only natural ingredients are used. This is also glycerin based soap. Due to this reason, when you apply it on your skin, it brings a smooth feel and touch. In order to deliver perfect fragrance, essential oils are used to make this type of soap. These days, when the rest of the world are looking forward to use the herbal products, trying the herbal quality soaps can really bring an enhance skin health for you and that’s for sure! The shapes as well as the decorations for these soaps can vary and the overall weight for these soaps can remain around fifty grams.

There is a wide range of supplements coming to the market that demand to boost your immune power. But when you are buying these supplements, you also need to consider a few points. The very first thing that you need to look for is the ingredients that are used to make the supplement. If the supplement is not made from natural ingredients, then you should avoid consuming it. There are also different wines coming to the market that people use to try so that they can feel refresh after a long tiring day. But these wines are not designed to boost your health and immune power. Try the herbal wine for healthand you will be able to explore an enhanced immune system.

During this pandemic time, when a great importance is given to boost immune system and power, consuming the herbal wine for health can really make a big difference for you. It enhances your health and keeps you protected from different ailments. It also helps to boost the digestion power of your body. It empowers the digestive system and helps it work smoothly and properly. A person who have proper digestion is also the person who stays healthy for a long time and that’s the trick!

Use of the herbal quality soapscan enhance your skin health. Kevin has announced herbal wine for health in the best price.

Heiley Durst

Qualities of Effective Nutrition Program in Diverse Cultural and Ethnic Groups in a Community Setting

Cultural and ethnic diversity are important issues to consider for a nutritionist who develops a program that targets a community setting where people of varied backgrounds live. It is significant for a nutrition programmer to adapt his or her dietary plans or interventions to the unique cultural ideals, beliefs, and social/economic status of the beneficiary ethnic group. Cultural groups are widely variable in their nutritional habits. Thereby, it is essential for the programmer to possess multicultural competency that enables one to plan programs for the culturally and ethnically diverse groups properly. A nutrition program for culturally and ethically diverse groups should be relevant, culturally competent, and devoid of stereotypes.

First, an effective nutrition program for culturally and ethnically diverse groups should be relevant to their consumption habits. Satia discusses that diet-related disparities are evident when nutrition planners fail to consider the specific nutritional needs of the affected populations. Nutritionists should not assume that any community is homogenous regarding the people’s dietary behaviors. Even the United States has become highly diverse, with a significant 30% of its population comprising of the ethnic minorities. Therefore, nutritional programs for such communities should consider their specific dietary needs.

Second, it is vital for a good nutrition plan to achieve cultural competence. The most successful nutrition programs are developed by planners who identify themselves culturally with the populations that benefit from their plans. The quality ensures that planners develop nutrition programs with in-depth understanding of the precise consumption patterns.

Finally, the program should avoid stereotypes. Some tendencies of social classifications of ethnic groups, especially the majority ones, are misleading. For instance, Satia explains that the common assumption is that the Asian-Americans are a homogenous group, yet it is false. The Asian-Americans belong to twenty different countries that are culturally and linguistically diverse. Hence, they have unique food preferences. The nutritional program should treat the needs of each cultural group uniquely.

In conclusion, an effective nutritional program for a culturally diverse ethnic community should achieve the qualities of relevance, cultural competence, and avoidance of stereotypes. The aspect of relevance enables the planner to create a program without disparities, while cultural competency makes the plan acceptable since it is based on the exact consumption habits. Avoidance of stereotypes is basic because the planner overcomes the misleading assumptions.

This article on quality of nutrition was written by Heiley Durst - professional writer from bestwritingservice where you can find similar essay on nutrition and other articles of this author.

Heiley Durst Aug 6 '21 · Tags: diet, food, nutrition

A green roof, green roof, or garden roof is the roof of a building that is partially or totally covered with vegetation, either on the ground or in an appropriate growing medium, with a waterproof membrane. It can include other layers that serve for drainage and irrigation and as a barrier ... 

Green roofs are more than just a good energy-saving system

Due to the concentration of buildings and vehicular traffic, life in our cities has become unhealthy. Cars and heating consume today's little oxygen and produce noxious substances in abundance. Huge concrete and asphalt surfaces lead to overheating of the atmosphere in urban areas, causing dirt and particles of harmful substances that settle on the ground, swirling up from the generated heat, and spread over the entire city. On summer nights in the center of a large city, air temperatures between 4 ° and 11 ° C higher than in the suburbs are reached (Lötsch 1981). According to Lötsch, cities have up to 15% fewer hours of direct sunlight and a higher frequency of fog (from 30 to 100%)

You May also be interested in Importance of Plants in Urban Areas Nutritional Content of plants

depending on the time of year

Gardens on the roads and landscaped courtyards, but especially landscaped roofs and facades, could decisively improve the polluted climate of cities: the air would be purified, dust eddies would be considerably reduced and variations in temperature and humidity percentages would decrease. To achieve a healthy urban climate, it would probably be sufficient to landscape 10-20% of all roofed areas in the city, since an unmowed grass roof has on average 5-10 times more leaf area than the same area in an open park.

It can be based on the fact that in the central neighborhoods of large cities 1/3 of the surface is built up, 1/3 corresponds to streets and squares, in turn, paved, and only 1/3 of green surfaces remain without to pave. If only for every five roofs there were one grass, the area of ​​leaves in that city would double.

Green roofs, in addition to influencing the improvement of the city's climate, also optimize thermal insulation, the building's heat storage, and its acoustic insulation. They are also considered, in the long term, cheaper than conventional covers.

Garden roofs lead, in essence, to ecological and economical construction. As noted below:

produce oxygen and absorb CO 2,

filter dust and dirt particles from the air and absorb harmful particles,

prevent overheating of ceilings and thereby reduce dust eddies,

reduce the temperature variations of the day-night cycle and

humidity variations in the air decrease.


• have a long useful life if their execution is correct,

• have an effect as thermal insulation,

• protect the rooms located under the roof from the intense sun rays of summer,

• reduce the passage of sound from outside,

• are valid as fireproof and

• absorb rain, thus relieving the sewage system.

And finally, something no less relevant:

the wild herbs on the green roof generate pleasant aromas,

they give shelter to insects and beetles,

they are aesthetic and positively influence the good mood and relaxation of people.

Reduction of paved surfaces

Due to the excessive increase in sealed surfaces, negative influences on household water, air quality, and microclimate arise in urban areas. Bad weather in our big cities could be essentially improved through an increase in green areas, primarily landscaping buildings and reducing paved areas.

Landscaped from 10 to 20 cm in height of vegetation on approximately 15 cm of the substrate are equivalent to 5 to 10 times more leaf area than the same area in an open park, as already mentioned.

You May also be interested in Importance of Plants in Urban Areas Nutritional Content of plants

Oxygen production, carbon dioxide consumption

The vegetation on green roofs takes, like all plants, CO 2 from the air and releases oxygen. This happens in the photosynthesis process, in which 6 molecules of CO 2 and 6 molecules of H 2 O, through an energy consumption of 2.83 kJ, produce 1 molecule of C 6 H 12 O 6 (glucose) and 6 O 2 molecules. In the process of respiration, CO 2 is produced and O 2 is consumed. However, only 1/5 to 1/3 of the substances gained by photosynthesis are consumed again. As the green leaves on the roof rise, oxygen will be generated and CO 2 will be consumed. If there is a balance between the growth and death of plant parts, there would always be the advantage that CO 2 is extracted from the air and stored in them.

Air cleaning

Plants can filter dust and dirt particles. These remain attached to the surface of the leaves and are then dragged by the rain to the ground. In turn, plants can absorb harmful particles that appear in the form of gases and aerosols.

Bartfelder's research has shown that heavy metals are also captured by leaves in highly polluted inner-city neighborhoods (Bartfelder and Köhler 1986).

Measurements on a Swiss federal street resulted in a 1m high and 0.75m wide hedge reducing by 50%, through its filter effect, lead contamination of the vegetation located behind it (mentioned in Lötsch 1981).

Dust swirl reduction

Vegetated roofs significantly reduce the overheating of roofed surfaces.

In Central Europe, a thermally insulated flat roof, covered with gravel and not protected by plants, reaches 60 ° C with an air temperature of 25 ° C on a summer day, and in extreme circumstances, it reaches 80 ° C. This produces an upward movement of air ("thermal") on the ceilings, which, for a large roofed area of ​​100 m2, can reach 0.5 m / sec. (Robinette 1972, p. 459). It also causes the particles of dirt and dust deposited on streets, squares, and patios, again to be propelled into the atmosphere, and layers of gases, fumes, and dirt are formed on residential areas. Through landscaped roofs, this air movement can be greatly reduced, because no “thermal” arises over green areas, since, in the sun's rays,

Regulation of temperature

It is through the evaporation of water, photosynthesis, and the ability to store heat from its own water, that the plant extracts heat from its environment. This cooling effect, which is noticeable mainly on hot summer days, can demand 90% of the solar energy consumed.

With the evaporation of one liter of water, almost 2.2 MJ (530 kcal) of energy is consumed. The condensation of water vapor in the atmosphere begins to form clouds, where the same amount of heat energy is released again. The same happens when moisture condenses on plants at night. The formation of morning dew on green facades and roofs brings about heat recovery.

Therefore, plants alone can, through evaporation and condensation of water, reduce temperature fluctuations. This process is further strengthened by the great heat storage capacity of the water existing in the plants and in the substrate, as well as through photosynthesis, since 2.83 are consumed for each molecule of C6H12O6 (glucose) generated. kJ of energy.

Figures 1 and 2 show that in a grass roof in Kassel (Germany), with a substrate 16 cm thick for an outdoor temperature at noon of 30 ° C, there was 23 ° C under the vegetation and under the substrate layer only 17.5 ° C (fig. 1). On the same roof, they were measured in winter, for an outdoor temperature of -14 ° C, only 0 ° C (fig. 2), under the substrate layer. The curves make it clear that a dense grass roof in summer has a considerable cooling effect and in winter shows a very good thermal insulation effect.

Humidity regulation

Plants also reduce humidity variations. Particularly when the air is dry, they evaporate a considerable amount of water and thus raise the relative humidity of the air. According to Robinette (1972, p. 51f), 1 h. of orchard evaporates on a hot summer day about 1500 m 3 of water and a hedge about 0.28 to 0.38 m 3.

On the other hand, plants can lower the humidity of the air with the formation of dew. This is how the mist condenses on the leaves and stems of a green roof and then passes to the ground in the form of drops of water.

Waterproof membrane protection, service life

The duration of all conventional roofs, whether they are covered with bitumen, tiles, shingles, metal, corrugated sheets, or the like, is limited by the influence of time.

Heat, cold, rain, ultraviolet rays, wind, as well as ozone, and gases from industries, cause mechanical damage and/or chemical or also biological decomposition processes.

Bitumen on roofed surfaces has to withstand in Europe, for example, throughout the year, temperature differences of up to 100 ° C (-20 ° C to + 80 ° C). If that roof were extensively landscaped, the difference in temperature would be reduced to approximately 30 ° C (figs. 3 and 4). In turn, the waterproof layer of the roof would be fully protected from ultraviolet rays and mechanical damage.

In Germany, according to the 2nd report on construction damage from the Federal Ministry for Spatial Planning, Construction, and Urbanism, it was established that while 80% of flat roofs after 5 years of being built presented the first damages, a Green roof, with a correct choice of waterproofing and good execution of the joints, has an almost endless service life.

smith Dec 18 '20 · Tags: nutrition, plants

Set clear exercise goals, and start with a few basic exercises. It is recommended to start with a full body strength training program, performed 2 or 3 days times per week, or a basic training split (such as upper/lower). Goals should be specific and measurable. Write some long term goals down and develop short term goals that will help you meet them. Day by day, week by week, you can meet these goals. The progress will get addictive! It will help to make notes of how your exercise and nutrition go each day or each week. This can help you chart your progress and easily measure it.

Getting proper nutrition and rest are the other main components of any successful fitnesss program.


It is possible to prepare healthy meals very cheaply, using staple foods such as beans and rice. There are plenty of "budget recipes" online that are simple to prepare, such as salads, bowls, and quick healthy snacks. Check the price per ounce for each ingredient if possible and figure out what is in your budget. Of course, feel free to modify recipes based on personal taste and/or any food allergies you may have. Gradually replace processed foods with a variety of affordable whole foods.

Recovery Time

It is important to take at least one day off from training each week. A physical activity that is not too taxing, such as walking or stretching, is still fine on days off. Schedule a deload week after every 4-6 weeks, or more frequently if needed, to recover and rebuild. You can use one or more deload protocols or just take an "active rest" week. In either case, focus on mobility work and therapeutic modalities.

Deload protocols include but are not necessarily limited to: less volume (sets / reps), less frequency (training days per week), less intensity (regressions of any kind), less variety (less exercises)

Active rest: ideas include but are not limited to pickup games of your favorite athletic sport, taking a Yoga class, getting in some light walking, and yard work or household chores. If you're in good physical condition and accustomed to a high workload, you can build up to training 6 days per week while still engaging in an athletic sport. Of course, in this case, it is even more important to pay attention to your body. Get plenty of sleep and quality nutrition.

General Workout Tips

Always make sure to warm up properly.

Wear sneakers and comfortable clothing. Some forms of exercise will require certain apparel. Bring a workout towel with you if needed, and stay hydrated, especially when exercising outside in hot weather.

Safety precautions - these include, but are not limited to, sunscreen or insect repellent spray, having emergency contact info with you at all times, checking safety of training area, practicing situational awareness, adapt training habits and adapting your workout to the weather.

During workouts - 1) Active rest between sets and between exercises. Walk around your training area and/or perform light stretching, to keep your circulation up and your muscles loose. 2) Breathe deeply during exercise and take stretch breaks when needed. 3) Don't push through pain or signs of overtraining.

Designate an area in your home for exercise. It can be as simple as floor space! Also check for local parks and recreation departments, if you want to train outside. Search online for local fitness groups or classes. Also, rec departments often have a variety of activities to choose from. Some churches offer free exercises classes.

Options for finding cheap or free exercise equipment include: browse Craigslist, check free stuff groups on Facebook, or sign up at Freecycle and ask around.

A few ideas for when you hit a plateau: lighten the intensity and focus on form, perform plateau busting workouts, change exercises or other variables in a workout

Warmup tips

Warming up properly prevents injury, energizes you for the workout, and improves the elasticity of the muscles. Start with an exercise that will get your heart rate up and get the blood flowing, to warm up for stretching and training. Ideas include brisk walking, cardio, skipping rope, small space exercises, and light calisthenics. Next, perform joint rotations, such as shoulder circling. This helps lubricate your joints with synovial fluid and increase blood flow to the muscles.

Begin stretching after joint rotations. Only stretch to the mild to moderate discomfort. Pain is a sign that something is wrong or that you are over stretching. Gradually increase your range of motion and balance. Try to stretch as many muscles and joints as you can before a workout, or whenever it feels good. However, if time is short, at least stretch the parts of the body you will be working. After stretching, perform warmup sets, then your work sets. Also, stretch lightly after each workout.

It is recommended to use cushions for comfort and to ease into certain stretches. Folded up towels and pillows work very well. You could also use yoga straps, blocks, and/or bolsters if you have any already, but these are not strictly necessary.

Ideas for cardio include brisk walking, jogging, high intensity interval training, and small space exercises performed at a fast pace. A few ideas for small space exercises: animal moves (such as bear crawls and bunny hops), "mountain climbers", skipping rope, running in place, jumping jacks, burpees, and agility drills that can be performed in a small space. You can use small space exercises to focus more on agility, mobility, cardio, or a combination.

Lifestyle tips

Eat a variety of whole foods

Avoid empty calories

Take time to read the labels on products

Take a B12 or Super B-Complex supplement daily

Try to walk and/or stretch every day

Big changes don't have to be made all at once; small changes day by day add up Shake things up now and then to boost motivation

Keep long term goals in mind - consistency is key

Allow time each week to relax and be mindful

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