My Second Full-Stack Android & iOS App after CoviRescue App.
This app is developed using Flutter as Frontend, & Python as backend (Flask, Flask-JWT-Extended, Flask-SQLAlchemy etc.)
Here Client (Admin) can Add, Edit, Delete and fetch products, Activate and deactivate customer accounts, get a full analysis of wish-lists and for making quotations he can directly export data to Google Spreadsheets
Customer can only log in when his/her account is approved by the Admin user. He can see items, add items to wish-list, update quantity, and request quotation, which directly goes to the admin app(Which he can export to Google Spreadsheets).
About Nexa Robotic India :
NEXA ROBOTIC INDIA (The RTG Group), are known JCB Spare Parts manufacturer in Faridabad, JCB Spare Parts manufacturer in India, JCB Spare Parts suppliers, Earthmoving Spare Parts manufacturer in India, JCB Aftermarket Parts manufacturer, JCB Aftermarket Parts supplier, JCB Machine Parts manufacturer, JCB Machine Parts supplier and JCB Backhoe Loader Parts manufacturer with high international standards and peerless professionalism. Situated in the industrial town of Faridabad, just on the outskirts of the National capital of New Delhi, a total team of the dedicated and professional workforce of 200 people puts heart and soul to manufacture world-class components.
This app provides a common platform where you can find leads to resources required to save the lives of your loved ones who are battling Covid19.
If you have some leads or resources available and want to share with others to save their lives – register as a volunteer and post the details along with the last verified time. Join us and together we can save lives!
When it comes to the source of high-quality protein, egg always tops the list. It provides necessary nourishment to the body, however people often cut down the intake of the egg once detected with high cholesterol issues.
You should actually stress more on eggs because egg whites are free from cholesterol. Yes, it is true egg whites contain zero saturated fat. So, you can eat eggs to increase your protein intake without any risk of consumption of unhealthy fat.
A single egg white consists of 17 calories, so you should definitely have it in your breakfast. Most of the protein content in the egg is present in its white part. Even if you discard the yolks you still can have plenty of muscle-building protein for your body.
The egg whites are also rich in amino acids which help your body to function properly. The only thing you have to keep in mind while cooking an egg white recipe is ‘not to add salt’ to it. The sodium content of egg white is quite high, almost 55 mg of sodium is present in egg white. So, while cooking egg white add some natural herbs and avoid sprinkling salt on it.
Here are some health benefits of egg white which can gain once you add them to your daily diet.
They help build and maintain muscles.
Protein shakes are quite expensive and not everybody can afford it. don’t worry the egg whites are known to be ‘complete protein’ required for muscle building.
It also provides amino acids to our body which enhance the process of building bigger and stronger muscles.
Egg white contain decent amounts of B vitamins.
The medical science has proven the importance of vitamin B for our body. It is essential for the conversion of food into energy.
Thus, having egg white helps you perform all the physical and mental tasks by providing the required energy. It provides a sufficient amount of vitamin B which is required for the healthy functioning of nerves and brain.
Egg whites are low in calories and have no saturated fat.
Egg whites are a healthy food that you can include in your weight loss diet. It has low calories and it is free from saturated fat. It will provide you nourishment in the form of protein to carry out the weight loss process more efficiently.
Adding them to your diet may help lower blood pressure.
The wonderful egg whites are a rich source of potassium. This mineral is useful to relax the mind and thus help to bring down the blood pressure. It also helps to keep the blood vessels healthy due to the high content of protein in it.
Consuming them speed up the metabolism.
Yes, egg white improves your body’s metabolism and makes it faster. It maintains a healthy digestive system, provides speedy metabolism, and thus supports the weight loss process.
They promote stronger teeth and bones.
You can get the calcium from egg whites which will strengthen your bones. It reduces the risk of osteoporosis and keeps teeth strong.
Eating them supplies your body with an array of nutrients.
You will get a lot of nutrients from the egg white. It provides essential minerals like phosphorus, magnesium, iron, zinc, copper, selenium, manganese, and folate to your body.
So, these are the healthy benefits of egg whites and after reading this you must rush to the nearby store to but eggs.
Having egg whites in breakfast will make remarkable changes in your health and you will not have to worry about harmful diseases anymore.
“When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger
Exercising is tough to start but it is also like a drug you can get addicted to when you start doing. And when you have a 9-5 job, giving your body time to sweat is the toughest. But wait this blog is to solve your problem. That’s why we have found some of the exercises that target every single part of your body and what if I say it just takes 20 minutes of your day and it will get you the body you have always desired even without heading to the gym. Sounds Interesting? Stick with us till the last.
As you know we keep most important point in first, here is also.
It can be extremely painful at the start but trust us there is no better exercise than this. The full-body compound move will tone your muscles, burn fat, and build your lower body strength. It can also improve your balance and coordination, boost your overall endurance, and make you stronger.
If there is one exercise done every day for four weeks there is nothing better than doing squats.
How to do squats?
Stand facing forward with your chest up.
Find a foot stance that feels best for you. Pointing your toes slightly outwards helps some, but keeping them parallel is fine, too. If you’re not sure what’s best, start by putting your feet shoulder-width apart and pointed about 15 degrees outwards.
Tense your abs like someone is about to punch you.
Bend at your knees and hips, sticking your butt out like you are sitting in an imaginary chair.
Keep your chest lifted and spline neutral, and do not let your lower back round.
Squat down as low as you can.
Time: Train yourself to do at least 30 per day initially. After which you can take it up to 250 to 300 squats per day.
“People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.”
– Greg Glassman
Do you know Planks can burn more calories than crunches? When you do a plank your abdominal; muscles contract thereby helping you strengthen your core. It also helps in reducing back pain. It may seem simple but believe us it is very difficult
How to do Plank?
Start on the floor on your hands and knees.
Place your hands directly under your shoulders.
Step your feet back, bring your feet wider than hip-distance apart.
Maintain the straight line from the help to the top of your head looking down at the floor with a gaze slightly in Infront of your face.
Now tighten your abs, quads, glutes, and hold.
Time: Try to do for at least 180 seconds. And do in 3 different sets of 60-60 seconds
“The side plank and plank jumping jacks are all really great; just be sure to hold that naval to the spine as hard as you can. As for reps, do as many as you can and try for more on your next workout. If you can only do five on Tuesday, make sure you do six or seven on Wednesday. The only rule? Never go back to five! Always continue pushing forward.”
– Anna Kaiser
Quits like a squat but a better and challenging version. Here your calves and core muscles are challenged, toning your lower body real nice.
How to do Lunges?
Stand tall with feet hip-width apart. Engage your core
Take a big step forward with your right leg. Start to shift your weight forward so your help hits the floor first.
Lower your body until the right thigh is parallel to the floor and the right shin is vertical.
Press into right heel to drive back up to starting position.
Repeat with the other leg the same.
Time: 15-20 minutes for both legs.
Jumping rope is one of the great calorie-burner. “It’s good for the heart”, says Peter Schulman, MD, Associate Professor, Cardiology/Pulmonary Medicine University of Connecticut Health Center in Farmington.
How to Do jumping Rope?
Adjust the rope by holding the handle and stepping on the rope.
Simply just jump continuously over the rope and swing the rope rhythmically.
Time: Do for 15-20 minutes a day.
Lying Hip Raise
The world’s best trainers consider this exercise as one of the best most important exercises you can do. As it is a great way to not only work your core but to switch on your glutes. Your glutes are one of the body’s largest and most powerful muscles.
Sitting for hours a day at your job can cause these muscles to forget how to fire. That makes you weaker in nearly every lower body exercises. This not only puts more stress on your lower spine, it pushes your lower abdomen outward, making your belly stick out, even if you don’t have an ounce of fat. However, by using the hip raise, you can activate your glutes again, and build more muscles all over. And also because your glutes are such a big muscle group, there is also one of your body’s top calorie burners.
How to do Lying Hip Raise?
Lie on your body on the floor with your knees bent and your feet flat on the floor.
Place your arm out to your sides at a 45° angle.
Brace your core. Imagine you are about to be punched in the guts, squeeze your glutes tightly.
Raise your hips so your body forms a straight line from your shoulder to your knees.
Relax and Repeat the same again
Time: Do this 3-4 times from 2-3 minutes per set.
This particular exercise is great not only for your pectoral muscles but also strengthen your biceps and triceps. It involves raising and lowering your body with the help of your arms. Once you perfect in it you will most probably notice gains in upper body strength.
How to do pushups?
Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
Extend your legs back so that you are balanced on your hands and toes.
Keep your body in a straight line from head to toe without sagging in the middle.
You can position your feet to be closer together or a bit wider depending on which suits comfortably for you.
Before you begin, contract your abs and tighten your core pulling the belly button towards your spine. Keep the tight core throughout the entire pushups.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90° angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the starting position.
Don’t lock out the elbows but keep them slightly bent.
Time: 50, at the very least. And for initial break 50 in 2-3 sets.
It is very challenging but yeah it works like charm too. Also, you can never get bored with this full body workout. You get to burn a hell of a lot of calories with this simple exercise than you can think.
How to do burpees?
Stand with your feet shoulder-width apart, weight in your heels and arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat.
Place your hands on the floor directly in the front of and just inside your feet.
Shift your weight onto your hands.
Jump your feet back to softly land on the balls of your feet in a plank position.
Here your body should form a straight line from your head to heels.
Be careful not to let your back sag or your but stick up in the air as both can keep you from effectively working your core.
Jump for feet back so that they land just outside of your hands.
Reach your arms overhead and explosively jump up into the air.
Land and immediately lower back into a squat for the next rep.
Time: Two to three sets of 7 burpees and increase gradually as you go on.
Yup running, get yourself up from your couch, and get moving. There is nothing quite like good cardio than running.
Time: You can start by running for 10 minutes and then gradually increase according to your body capability.
“Run when you can, walk if you have to, crawl if you must; just never give up.”
— Dean Karnazes.
I want you to go through this article. You will find this very useful and this might motivate you to do exercise.
“You may delay, but time will not, and lost time is never found again.”
— Benjamin Franklin
Procrastination! We all know this feeling too well, Procrastination simply means delaying or postponing action or put off doing something and wasting time is some other useless activity. But this isn’t the way you need to stay after reading this blog. Just look at some ways to put off procrastination and gear up for action to achieve some great goals.
Why people procrastinate?
People often procrastinate because they are afraid of failing at the task that they need to complete. So, it could be a school or college student postponing studying for an exam till the last minute even he knows how important exams are for them. Or an employee delaying his work till the deadline. A sportsperson delaying his practice or diet. Or even a person avoids going to the gym when after he has given the gym fees too.
How procrastinate can be Danger? In your everyday life.
Procrastination may lead to a serious problem in your simple everyday life. For now, the small task you are leaving today will come up altogether after sometime when maybe that can’t be handle. Regularly going gym will make your fit every day or just can make you 1% better every day.
Why overcome the habit of procrastination?
You may feel like you are enjoying your free time by skipping work or putting work for tomorrow. But the delays will catch up with you again sooner.
So, it would be very beneficial to deal with procrastination before future anxiety, fear, depression. So, some steps to stop the procrastination and unlock your potential.
Plan your day in advance.
There is the reason to keep this point at top as this is followed by most successful peoples and productivity ninjas.
Every night, look at your to-do list, write down the tasks you will be doing tomorrow and track yourself on an everyday basis. Give rewards to yourself if you did well.
You can be even more specific and rank the task according to your priority and try to finish the hard work in the morning when your mind is not in a mess and keep easier work to later.
Become more self-aware and understand the reason for your behavior.
By understanding the behavior, you can easily tackle those reasons and find a solution to that problem. For example, if you are a student delaying your assignment work, the potential reason for delays is a lack of proper knowledge and understanding. Then first start googling the things or find a tutor to get a deep understanding.
A clear vision of your goals.
This should be done in priority. Find the purpose of your life, find what are you good at, find what value you can give to the people. Write down your goals and look at those points every day. It can serve as a helpful reminder to avoid procrastination and get up to win in life.
Calm your mind before starting.
Meditation! Most people told the importance of mindfulness in your life. This won’t cost you anything only 15 min a day. Why not give it a try?
Your messy mind, map of to-dos is distracting you and causing low-level stress more than you even realize. You are missing out very real present. And the present is the only place that living actually happens.
The people around us are the ones that influence us the most and we often start behaving similarly to what we see. Find a good company can be a big factor in how to stop procrastinating and achieving Goals.
Share your plans for success.
Telling others about your plans to succeed you are much likely to stick to those plans. You feel as though they are going to ask you about what you have said you will complete, and it will make you feel more committed and more responsible.
Clean up your workspace.
A messy workspace can make it very hard to concentrate and focus. Make sure to clean up your workspace to ensure that your mind is clear and perfectly ready to get the job done.
Build daily habits that make you feel proud.
Each time you follow through with a small action it gives you the boost you need to tackle another idea on your list. Give yourself some easy games initially to build up the habit of sitting down and stick to the plan. Instead of complete writing a full business plan rather work 20min and take a break and after 10 minutes get to work again. This makes you feel less stressed and eventually, you will be able to do work more efficiently.
Tackle the tough stuff first.
As earlier said instead of going easy stuff from your to-do list try to do tough work first. As your mind is clear when you start to work this makes you do tough work easily and as you finish work move towards easy stuff this will keep up your motivation for work and for sure say bye-bye to procrastination.
Thanks for sticking us till the last so as a reward here is a Bonus fact for you.
Have you listened about Pomodoro technique?
The Pomodoro technique is the time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks. Work for 25 minutes and give break and after 10 minutes work again for 25 minutes. And it breaks, you have to give small rewards to trick your mind that he is doing good work. This is basically a mind hack and also you all know about 21 days too. Forcefully make your body follow something for 21 days and after that, this becomes a part of your life your new good habit. Give it a try.
“Don’t put off for tomorrow what you can do today because if you enjoy it today, you can do it again tomorrow”
For most of our days, we spend our time staring at our mobile screen for some people 14 – 16 hours per day or for 3-5 hours. So this is why you have come here because you might be in the category of 14 to 16 hours a day which is more than half a day.
But don’t worry here we will tell you which is the best way to reduce screen time or I must say the best way to control your screen time as mobile phones are now an important part of all of our life’s. So here are some of the best ways to reduce screen time without a fight.
Track how much time you are spending on your screen and get a clear picture.
I am sure that you might haven’t checked how much time you actually using your mobile phone per day. So first get a clear picture of how much time you actually spending while staring at the screens. There are many apps in the Play Store and App Store which keep track of the screen time and in the week or month-end, it shows proper charts showing your usage category-wise (Entertainment, productivity, calls, social networking, etc…).
Limit your time on social media.
It’s a reason to keep this point on top of all as for most of the people social network is the main cause of increased screen time. Social media’s main objective is to always keep you in the app (I recommend you to see a Netflix documentary The Social Dilemma which says all about the bad effects of social media). So that means if their social media platform finds that you are slowing down or stop checking your social media site, they will ping you with a notification that will attract you back very quickly so face this hard fact after this you can’t resist to check the apps again and again and again. So, stop noticing by switching off the notifications of all social media and use them in your own way when you have super free time. Don’t let social media use you in their way.
Log Out or deactivate.
I think the first best way is to deactivate your account. I know this may be hard for you but trust me most of you think this might cut you off from the world believe me that’s not true at all.
And the second-best way is you log out or log off. Log out when you are at your work specially and why not you just change your password and don’t save your password in the device. Might be your laziness help you not going again and again to the website and enter a password every time. So, this can be a small move to reduce your addiction to social media. Why not give it a try?
Spend time with your family.
Explain to yourself that it’s important to sit less and move more to stay fit and healthy. Spending time with your family will make relations good between everyone as some families have communication gaps and excessive screen time is the main reason as most of the people find using mobile phones are more enjoyable than spending time with family.
Start working on your hobby.
Why don’t you start working on your hobby? As this will give you happiness and easily forgot about your mobiles. Just understand simple logic you use your mobile phones as you enjoy most may be spending time on social media, maybe stalking peoples on social media, or might be playing game. Why don’t you start working on your hobby so which is more enjoyable than staring at your mobile phones?
Eat your meals without a screen.
It may seem tempting to use your meal break time to catch up with online entertainment videos or social media. Just give your eyes rest, you may likely to enjoy your food more.
Don’t charge your phone in bedroom.
Don’t charge your phone next to your bed as it will definitely tempt you to check for messages and notifications or even the time if you wake up during the night. This will disrupt the sleep pattern which may create many mental problems and physically too.
Think other way to get information.
This may be hard to hear but I am here with the truth you don’t actually have to know everything and find it out on the internet. When someone starts talking about something you don’t have to automatically launch the google and search for it instead, leave your phone and listen to the information they are bringing instead of asking google ask the actual people and have an actual conversation, and enjoy learning in real life for a change.
Most of the successful people tell us about the importance of reading books. I will write another blog about this interesting topic. But for now just remember that Elon Musk, Bill Gates tells us reading books will help you to be rich and more knowledgeable.
Take a minute to sit still with your mind, totally in the present moment, take your awareness through each part of your body from head to toe. It’s a fantastic moment and this will help in your stressful day by keeping your brain calm in every difficult situation which can give a better understanding and focusing your mind on problem-solving. Bdw the more you enjoy spending time with yourself automatically the less you need a screen to comfort you for sure.
Invest in an actual Alarm Clock.
So instead of using mobile phones as an alarm clock, which requires you to keep the phone in the bedroom, use an alarm clock to get up in the morning.
As we started our aim of this is not actually making 16 hours to 0 hours a day. Don’t let mobile and social media use you instead use mobile and social media for your success. So, our aim is to control screen time by not wasting too much time while staring at the screen.
Use mobile phones while working out by listening motivational or helpful podcast.
At least this way your screen time is being used to help you in other parts of your life. Comment your current screen time & return in a month and tell everyone how much screen time you have after. We will love to hear from you and this will motivate others too.
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