breathing exercise 1. Nasal Breathing (Always Default) Purpose: Restore healthy breathing, improve oxygen efficiency, filter air. ➤ How to Do It: Breathe in and out gently through your nose. Keep your mouth closed, even during sleep (mouth taping can help). Focus on light, silent breaths. ➤ When to Use: All day, every day — during …
entry #4 Eight days after my bike accident, my body gave me a new challenge. My elbow, already hurt, swelled up as if it had its own story to tell. The pain became a constant part of my day, a nagging reminder I couldn’t ignore. I sent photos of it to Roney, and his calm …
entry #3 Yesterday was one of the scariest days of my life, a day that started out like any other. It was around 8:30 AM when I left my home in Niketan, heading to the gym in Gulshan 1. The morning air felt calm, and I was just about to make a left turn onto …
workout routine 5-Day Morning Workout Plan (75–90 Mins) DAY 1: PUSH (Chest, Shoulders, Triceps) + Core Finisher Focus: Upper-body pressing power & stability Wake-Up Priming (5 min) Cat-Cow stretch × 6 Downward dog to cobra × 4 Jump rope × 1 min Dynamic Warm-Up (5–8 min) Incline treadmill walk – 3 min Stick Shoulder Dislocations …
entry #2 Day 4 of this lower back pain saga! It all started last Wednesday during my morning workout—those bent-over rows really did a number on me. Ever since, I’ve been struggling to stand straight, but oddly enough, sitting or lying down feels totally fine. It’s frustrating not to be able to hit the gym …
entry #1 So, let me just say, today’s not been the best day. Like every morning, I hit the gym—same routine, same intensity. But things took a turn while I was doing bent-over rows. I felt something strange in my lower back. You know that moment when you can just tell something’s off? Yeah, that …
a year of challenges and growth in 2023 Reflecting on 2023: A Year of Growth and Change As 2023 comes to a close, it’s time to look back at the moments that have shaped this year. It’s been a journey of ups and downs, filled with challenges, growth, and a commitment to my own well-being …
