HOW TO STICK TO YOUR WORKOUT REGIME – SECRET REVEALED!!!

fit-body

Fitness Series – Part 4 (The Finale)

Now your mind and body is conditioned to exercise and healthy nutrition choices. You deserve a pat in the back for a successful journey so far. Here’s the last of the series to help you improve your stamina and endurance, which is key to staying on track with your health regime.

No matter if you are a globetrotting professional, a student, a marathon runner, or a home maker- stamina and endurance will make its mark in every aspect of your day to day life. From dealing with clients, focusing on studies, breaking personal speed/distance records, or simply keep home spick and span- the extra spurt of energy to keep on going harder and longer will provide you with an edge.

Here are some simple exercises to get your mojo. Remember intensity is the key here. You will have to push your body into uncomfortable zone where you are breathing harder, muscles are burning and you are sweating copiously.

Warm Up

Jumping Jacks                           60 seconds

High Knees                                 60 seconds

Hip Flexor                                   60 seconds

Side Lunges                                60 seconds

Skipping                                      120 seconds

Running on treadmill (Optional) 300 seconds

 

1) Lateral Hops

St and on one leg and hop sideways gently. Perform 3 sets of 16 repetitions on each leg with 2 minutes break between each set.

 

2) Squat Jumps

Squat normally and then propel your body in air in an explosive movement. Perform 3 sets of 16 repetitions with 2minutes break between each set.

 

3)  Burps

Burpee recruits muscles in both upper body and lower body. Forces heart beat to race and improve lung capacity. Perform 3 sets of 16 repetitions with 2 minutes break between each set.

 

4) Mountain Climbers

Mountain Climbers recruit core muscles. A strong core is important in day to day activities like bending or lifting things from ground. Perform 3 sets of 16 repetitions with 2 minutes break between each set.

 

5) Broad Jumps

Broad Jumps are quite popular among cross fit community. This exercise is highly functional. St and on two feet, jump to cover as much distance as possible and then l and on two feet. Broad jump is often used as a measure of general fitness. Perform 3 sets of 10 repetitions with 3 minutes break between each set

 

6) Step Up

You may use a box or a chair for this exercise. To make the exercise more challenging weights also can be added.

Perform 3 sets of 16 repetitions with 2minutes break between each set

 

Bonus Workout

Fartlek Training

If you love to work out outdoors and do some running then fartlek training is for you. Fartlek in Swedish means “Speed Play” in which you run a distance with intervals of sprints to boost your strength and stamina and improve your speed.

Start by running 400 meters at and easy pace followed by a 100meters dash.

Repeat 6 times.

With practice, you will be able to run longer distance with larger intervals of dash thereby improving your average running pace.

 

Cool Down

Do some basic stretches. You may also lie down for 5 minutes.

 

Nutrition

Importance of nutrition in improving Stamina and Endurance cannot be emphasized enough. Make smart food choices and avoid sugar and processed food as much as possible.

 

Sleep

Adequate sleep is important for body to recover and for muscle gains to improve Stamina and Endurance. Sleep at least 7 hours a day. Avoid stress, caffeine, and junk food before going to bed.

 

Finale

Healthy Nutrition and Exercise is a lifestyle choice. There are no quick fixes. To achieve a great looking and a healthy body requires a lifelong commitment to a healthy lifestyle. We hope to have inspired our readers to take up this journey and continue to reap the benefits. Our four-week fitness series comes to an end. However, this is just the first steps on you journey towards a healthier lifestyle. Don’t stop now! Results take time but they sure are worth it! Please do comment to let us know your progress in your journey.

 

Author Bio

Author Gauri

Gaurangi Verma is a freelance Content Writer residing in Singapore with her husb and. She is an avid reader and a Netflix junkie. Recent events in her life, led her to jump off the couch and take to the streets. Making sure she takes the mantra “Practice what you Preach” very seriously!

GET THE ENVIOUS BODY YOU ALWAYS DESIRED!!!

Fitness Series – Part III

Applaud yourself, for successfully completing Week 2 of the fitness journey that you embarked upon. As by now you have bravely taken control of the eating habits and started loving sweating out during workouts. Now it’s time to raise the bar for muscle building and most importantly strength. And getting the envious body you always desired!!!

Fit body female

Muscle building and strength are regarded as the preserve of young men with bulging biceps. But nothing can be further from the truth. Irrespective if you are a working professional, homemaker, a man, or a woman- muscle building and strength training go long way in keeping the body fit. Muscles give toned body appearance and keep age-related issues (weak bones and joints, back pain) at bay.

Here are some advanced exercises to train in a gym or in comfort of your home and see the difference in your fitness in only 4 weeks’ time.

Exercise Regime

Please perform these exercises only once you have reached proficiency in workouts or under supervision of a trainer. Incase of history of back-ache or shoulder pain, kindly avoid these.

 

At Gym

Warm Up is often an overlooked aspect in training. However, it is of utmost importance in muscle building and strength training as it primes the body for the main exercises and prevents any injury. You may use this time to calm your mind of any worries and to focus on the main exercises you will be doing during the day. The goal of warm up is to break the sweat.

Warm Up – when performing strength training it is crucial to warm up properly to elevate heart rate, loosen joints, and pump blood to muscles to prevent any injury.

Jumping Jacks            60 Seconds

Hip Flexor Stretch     60 Seconds

Side Lunges                60 Seconds

Push Ups                      60 Seconds

Jog on treadmill        360 Seconds

Total Time: 10 Minutes

Exercises

  1. Deadlift

Deadlift is regarded as King of Exercises. It stimulates both upper body and lower body.  It employs leg, hips, abdomen and lower back shoulder, and arms muscles in one compound movement. Furthermore it helps in burning fat and improve strength.

Do remember to keep your abdomen firm and back straight while performing a deadlift. Start with a comfortable weight and process gradually over the weeks. 3 Sets X 10 Repetition (120-second gap between each set)

Deadlifts

  1. Squats with barbell

If Deadlift is the King of Exercises, then Squat is the Queen of Exercise. A squat is beneficial to develop strong legs, hips, and abdomen muscles. 3 Sets X 10 Repetition (120-second gap between each set)

squat-barbell

  1. Bench Press

Bench Press helps in improving upper body- chest, abdomen, shoulder, and arms strength. The bench press is also beneficial in improving bone density. 3 Sets X 10 Repetition (120-second gap between each set)

Bench Press

  1. Barbell Overhead Press

Barbell Overhead press strengthens shoulders, upper back, triceps, and abdomen muscles. Strong shoulder help in carrying day to day task and make performing other exercises easier. 3 Sets X 10 Repetition (120-second gap between each set)

Barbell overhead

  1. Russian Twist

Russian Twist is an excellent work out for the abdomen. It strengthens rectus abdominal, internal obliques and the external obliques. Russian Twist improves lower back and helps in burning fat. 3 Sets X 10 Repetition (120-second gap between each set)

russian-twist

Cool Down

Do some basic stretches. You may also lie down for 5 minutes

Lying-Down-On-Your-Back

At Home

Equipment: A pair of dumbbells, exercise mat, and skipping ropes

Warm Up

Jumping Jacks              (60 Seconds)

Side Lunges                  (60 Seconds)

Hip Flexor Stretch       (60 Seconds)

Push Up                          (60 Seconds)

Skipping                        (360 Seconds)

Total Time: 10 Minutes

Exercises

  1. Romanian Deadlift with Dumbbells

3 Sets X 10 Repetition (120 Seconds gap between each set)

Romanian Deadlift with dumb bell

  1. Dumbbell Squats

3 X 10 Repetition (120 Seconds gap between each set)

dumbbel squat

  1. Push ups

Push up is a simple yet very effective exercise for developing muscles and strength in arms, shoulders and chest.

3 X 10 Repetition (120 Seconds gap between each set)

Pushups

  1. Weighted Lunge

Hold dumb bells in both h ands and drive one leg forward and bend the rear leg to achieve lunge position. This exercise works out often neglected hip flexors, strengthens legs, abdomen, and arms. 3 X 10 Repetition (120 Seconds gap between each set)

Weighted Lunges

  1. Side Planks

Side Plank exercise strengthens abdomen, hips, hamstrings, and shoulders. It helps improves posture and body balance.

3 Sets X 1 minutes (60 seconds gap between each set)

Side_plank

Cool Down

Do some basic stretches. You may also lie down for 5 minutes

foam-roll 

Recovery

A cold shower after exercise is found to be beneficial in aiding faster recovery. The cold shower also helps in metabolising fat and improving blood circulation.

cold shower

The importance of sleep in recovery cannot be emphasised enough. 7-9 hours of sleep is essential for the body to repair damaged muscles and to build strength. Avoid laptops, mobile and caffeine in the evening to catch some quality sleep.

sleep

Exercise Frequency

Perform muscle building and strength exercises 3 days in a row with every 4th day as the rest day. As your strength improves you can extend exercise routine to 4 days in a row with every 5th day as the rest day.

Muscles and strength gains are not achieved overnight. Persistence and patience are the keys to success.

If you are not comfortable with the idea of lifting weights, then you may choose to skip these exercises.

Nutrition

As discussed in Fitness Series Part I, it is important to be disciplined about nutrition to reap full benefits of Muscle building and Strength training. Increase your daily protein intake. You may incorporate some portion of protein-rich foods such as egg, oats, chicken breast, broccoli, quinoa, milk, lentils in your every meal. Whole grain bread with peanut butter, banana, and milk post workout can be taken to replenish glycogen stores in the muscles.

snack-smarter

 

 

Next week – Finale

Next week will be the last of our fitness series. Of course your journey doesn’t end there. But this is just the beginning of a lifetime of wellness. We will discuss on the topic of Improving Stamina and Endurance. Till then…happy lifting weights!

 

Author Bio

Author Gauri

Gaurangi Verma is a freelance Content Writer residing in Singapore with her husb and. She is an avid reader and a Netflix junkie. Recent events in her life, led her to jump off the couch and take to the streets. Making sure she takes the mantra “Practice what you Preach” very seriously!

8 STEPS TO GET BACK CONTROL OF YOUR HEALTH

Almost everyone, kids & adults are constantly falling sick these days. Be it due to changes in weather, pollution, stress, lack of sleep, infection or other medical and non-medical reasons. The doctors’ office is filled with sick people, often making us even sicker than when we first went there! Lo and behold if anyone sneezes in the lift!

Most of the conditions are related to our lifestyle and our immunity. By lifestyle I mean, the food we consume, the amount of rest we get, what we may be going through at work and at home and certainly all the gadgets we are constantly using. Our immunity is also linked to these issues. We all know that good nutrition means better immunity and that stress lowers our bodies ability to fight infections.

So how do we get back control?

We can do it with a bit of motivation, dedication and discipline. A healthy mind and soul can reside only in a healthy body. And therefore, your health should be your top responsibility.

  1. Physical Health  

When your symptoms are acute like cold, cough fever, pain, etc, it’s important to get them in immediate control through medication. But they often get more chronic, like regular colds, flues,  sneezing every morning or arthritis, diabetes, chronic fatigue, aches. These are due to environmental allergies, inflammations and food intolerances. This is when you need a different approach like BodyTalk.

skipping

BodyTalk is a non invasive technique that helps you strengthen your body’s communication networks to optimize your health and address underlying causative factors. BodyTalk treatments address underlying allergies and intolerances effective by desensitizing your body to allergen frequency by working it through the meridian system.

  1. Quality of Sleep

Several people are affected by sleeping disorders these days.  With our high stress life style insomnia is very common. Some of the symptoms include, difficulty in falling asleep, waking up in middle of nights and difficult to fall back to sleep, sleeping through the night and waking up tired and exhausted as body cannot shift into deeper levels of sleep.

Sleeping disorder can contribute to other diseases and health conditions such as Depression, ADHD, Fibromyalgia, pain, asthma etc. So, it is important to address your sleeping issues.

Here are few simple tips

  • Stick to the same bedtime and wake up time
  • Practice a relaxing bedtime ritual – switch off your gadgets, TV, computer, phones, X box etc one hour before bed time.
  • Avoid bright light to help manage your circadian rhythms
  • Do this corticies technique to help you relax and balance your brain before sleeping – Click here to watch you tube 

 

  1. Diet and Nutrition 

We all know the saying, “You are what you eat”. So, cleaning up your diet will make a big difference to how you feel in your body, your clarity of mind, your energy levels, your mood swings and the way you deal with stress. Food craving are most of the time what your gut microbiome (friendly bacteria) is craving. You can take probiotics to help you with that. 
snack-smarter

Additionally, BodyTalk treatments also work intensively with balancing gut bacteria and microbiome community. It further enhances digestion assimilation of mineral, vitamins and nutrition from food we eat.

  1. Weight Loss

Over weight and not feeling good in your body could be impacting your confidence and how to feel about yourself. Obvious weight loss strategies that you may know are eating whole food, instead of processed food, avoiding high sugar food and carbonated drinks, alcohol etc. Exercise and Fitness is the second rule for weight loss.

 

But many a time people are emotional eaters, stress triggers them into fight and flight mode and there brain simply switches off due to overload of stress). This leads them into self-destructive behavior – overindulging in food, alcohol and comfort food eating.  This is so common in Hong Kong which is high stress and high speed society.

BodyTalk program provides you with simple tools that you can look after your stress levels (preventing your brain from getting into switching mode, despite of high environmental stress)

 

  1. Emotional Health

People who are emotionally healthy are in control of their emotions and their behavior. They are able to h andle life’s challenges, build strong relationships, and recover from setbacks. Emotional health refers to your overall psychological well-being.

People who are emotionally healthy have:

  • A sense of contentment.
  • The ability to deal with stress and bounce back from adversity.
  • The flexibility to learn new things and adapt to change.
  • A balance between work and play, rest and activity, etc.
  • Self-confidence and high self-esteem.

Red flag feeling and behavior’s that may require immediate attention

  • Inability to sleep
  • Feeling down, hopeless or helpless most of the time
  • Concentration problems
  • Using nicotine, food, drugs, or alcohol to cope with difficult emotions
  • Negative or self –destructive thoughts or fear that you cant control
  • Thoughts of death or suicide.

9-7 job pressure

Whatever internal or external factors have shaped your mental and emotional health, it’s never too late to make changes that will improve your psychological well-being.  BodyTalk treatments work effectively in addressing and releasing all emotional stressors thus balancing mental and emotional health.

 

  1. Stress 

Stress is the most common factor in each ones life. It is the top most underlying factor for all diseases – physical , mental, emotional  and  relationship problems.

Stress could be:

  • environmental stress –  work, studies, performance etc
  • chemical stress – my chemicals, preservant, hormones and sugars and artificial stimulants, etc from our diet as well as medication s
  • stress in relationships
  • stress from disturbance of Electro megnative field, radiations and Wi Fi ‘s in our environment.

stress

Each one perceives life through there belief systems,  perceptions and therefore each one of us reacts to these stimulus of external stressor with different intensity.

BodyTalk is a consciousness based modality which works effectively with addressing the belief systems, perceptions, past experiences which amplify our reaction to stress.  It helps body to rewire to harmonious balance of getting body out of Sympathic  (fight /flight mechanism ) and restoring Parasympathic (repair and growth ) nervous system.

 

  1. Prioritizing your Life

It is crucial that you set your life priorities  eg with your work – what are goals you what to achieve and what is the price you are willing to pay in terms of effort,  work hours , dedication and discipline.  Similarly in your personal life – what are your priorities –  fitness, social life,  family time, personal growth,  developing your hobbies.
Goal

Arranging your time for these priorities of your life so you can maintain balance of your life and not get side tracked and carried away with less important things in life and time waters such as access of TV or gaming etc.

  1. Nurturing your Soul

Nuturing your soul is crucial as you nurture your body with food each day. This could be any regime that connects you with your soul, gets your grounded, gets you in present moment. It could be achieved by meditation, spending time in nature, spending time to look within  on what is bothering you. Do brief self analysis of your day, every night before sleeping and self analysis and planning every week.

MindScape workshop is the excellent tool enhance your intuition, creativity and mind power to address your conflicts in life, brain storm ideas and strategies, develop your hobbies, strengthen your memory and mind power for best performance at work, studies, sports and all aspects of your life.

 

Author Bio:

Angie Tourani,  BodyTalk Practitioner

Angie Tourani is Hong Kong’s only Advanced Certified BodyTalk Practitioner, BodyTalk Instructor and MindScape Trainer.  She specializes in working with emotional issues, anxiety, depression, insomnia, immune system weaknesses, and sensory integration disorder with both adults and children. She offers both physical treatments and distance (remote) healing sessions.

Angie, mother of 2 children, discovered BodyTalk in her search for safe holistic healthcare for her children in 2005.  She has trained with the Founder of BodyTalk System, Dr. John Veltheim, in this cutting-edge healthcare system. She currently provides BodyTalk treatments from Integrated Medicine Institute (IMI clinic) and Dr. Susan Jamieson Medical Practice

LOSE WEIGHT – EXERCISE TO BURN FAT!!!

jumping-jacks

Fitness Series Week II

  Congratulations on completing Week 1 of your fitness journey. It is your first milestone, amongst many more to come. Your body is now getting tuned to moderate exercise and better nutritional choices. It is about time to take your fitness to a next level with second part of Fitness Series.

 

A Weighty Issue…

Weight can often be a prickly topic to discuss. At any age, one’s weight is often a sensitive topic and people don’t want to talk about. Good news is that it is easy to maintain your weight at healthy levels with smart food choices and some exercise. The key is to attain the desired goals without compromising on the essential nutrients required by the body.

weight

 

Week 2

This week’s focal point is: EXERCISE to burn fat! We will give you 4 simple steps to begin your second week towards ultimate fitness and health.

 

4 SIMPLE STEPS:

 

  1. Measuring and recording your weight:  

    Simply start a healthy and fit life style by measuring and recording your weight today. Check your weight weekly and monitor the progress. It is also important for you to check your BMI ( Body Mass Index ). BMI is a measure of body fat calculated as your weight (in kilograms) over your height squared (in centimetres). It categories an individual as underweight, normal weight and over weight as per the BMI value.

     

     

    bmi

    BMI Categories: 
    Underweight = <18.5
    Normal weight = 18.5–24.9
    Overweight = 25–29.9
    Obesity = BMI of 30 or greater

 

  1. Start Your Exercise Regime

  Exercise up to 3-4 times a week. You may substitute the following exercises with fun filled activities like cycling, swimming, jogging on a nature trail. On off days, you may go for 15-20 minutes brisk walking.

 A.  Join a Gym:

Look for a gym which is at a convenient distance from your home. Perhaps, one that offer classes like kick boxing, Zumba, HIIT (High Intensity Interval Training) and Yoga to break monotonicity. The gym should have a pleasant ambience and basic equipment and exercise machines like dumbbells, barbells, foam roller, kettlebells, yoga mats, bench press, treadmills, exercise bicycles, cables, and pulleys.

Approximate time: 35 – 40 minutes

Warm Up:

Warm up is important as it gently prepares body for physical activity. It elevates heart rate and pumps blood to muscles. Do warm up exercises for about 3-4 minutes to loosen joints, stretch muscles and to prevent injury.

Torso Twists 60 seconds

torso twist

Jumping Jacks 60 seconds

jumping-jacks

High Knees 60 seconds

High-Knee-

Lunges 60 seconds

lunges

Main Exercise:

  1. 3 sets x 10 repetitions Bicep curls (30 second gap between each set)

Bicep Curls with light weights will help tone arms. Approximate time: 3 minutes

  1. 3 sets x 10 repetitions Squats (30 second gap between each set)

Squat

Squats help strengthen and give firm shape to legs. Approximate time: 3 minutes

  1. 3 set x 10 reps Bend over rows (30 second gap between each set)

Bent over rows

Bend Over Rows with light weight will help strengthen lower back, shoulders, and arms. Approximate time: 3 minutes

  1. 3 sets x 20 second planks (30 second gaps between each set)

planks

Planks strengthen core muscles and give firm abs. Approximate time: 3 minutes

Cardio (Optional)

If you want to lose more weight engage in 20 minutes moderate intensity jog at your own comfortable pace on a treadmill.

Cool Down:

Do some basic stretches. You can even lie down for 5 mins.

foam-roll

Note: You may choose another set of exercises and vary the sequence as per your preference. But remember to keep gap between each set to about 30 seconds and do cardio only towards the end of workout session for better fat loss.

 

B. Exercise at home:

If you a pressed for time or feel going to gym a hassle you can very well exercise in comfort of your home.

Equipment required: Yoga mat, a pair of dumbbells and skipping rope.

Approximate Time: 30 -35 minute

Warm Up:

Same as above

Main Exercise:

Approximate Time for each exercise: 3 minutes

  1. 3 set X 10 repetitions Bicep Curl (30 seconds gap between each set)

Bicep Curls with light weights will help tone arms

  1. 3 sets X 10 repetitions Diamond Pushups (30 second gap between each set)

Pushups

Diamond Push Up will tone arms, shoulders and strengthen core

  1. 3 sets X 10 repetitions Squats (30 seconds gap between each set)

Squat

Squats help strengthen and give firm shape to legs

  1. 3 sets X 10 repetitions Mountain Climbers (30 seconds gap between each set)

Mountain Climbers

5. Mountain climbers is a full body workout that challenges balance, agility, and muscular coordination.5. 3 sets X 10 repetitions Star Jumps (30 seconds gap between each set)

jumping-jacks

Star Jumps is an effective exercise to burn calories in a very short span of time

  1. 3 sets X 20 seconds Plank (30-60 seconds gap between each set)

planks

Planks strengthen core muscles and give firm abs

Cardio (Optional)

If you want to lose more weight engage in Moderate Intensity Skipping at your own convenient pace for 10 minutes.

Cool Down:

Stretching fitness woman touching the floor with her fingers

Do some basic stretches. You can even lie down for 5 mins.

 

  1. Healthy Nutrition Choices

As mentioned in our Fitness Series part I, it’s important for you to eat right along with exercising. Celebrity Fitness Trainer Justin Gelb and, who has trained supermodels like Karlie Kloss, Chrissy Teigen, Irina Shayk, Mir anda Kerr to name a few, advices “No sugar, booze, and only carbs like brown rice, vegetables, Ezekiel breads — Gelb and suggests consuming them only twice a week.”

dinner salad

Cheat Day: If you have been careful with your nutritional choices and exercising religiously, then you are allowed to have a cheat day once a week. However, it is important to remember not to go overboard with calorie splurging and undoing the good work done in previous 6 days. Some suggestions for cheat days are buffalo chicken wings, chicken tikka masala, vegetable pakoras, potatoes, ice-cream, and cookies.

 

  1. Enough Sleep

Importance of deep sleep for at least 7 hours a day for maintaining a healthy and fit body cannot be emphasized enough. During sleep our body repairs muscle wear and tear, and restores hormonal balance disturbed by hectic work schedule and stress. After a deep sleep, you will wake up fresh and energized to take on the day’s task. Abstaining from using laptop/smart phones and avoiding sugary food and caffeine at night can help in achieving a better-quality sleep.

 

Until next week….

Everyone’s body is different. Keep experimenting with food and portion sizes to figure out what gives you the best results. Try different exercises such as Yoga, cycling, trekking, or a Zumba class at your gym to keep the boredom away. It also helps with challenging yourself and focusing on different parts of the body.

Next week we will explore the topic of building muscle and strength! Until then…..good luck!!!

 

Author Bio

Author Gauri

Gaurangi Verma is a freelance Content Writer residing in Singapore with her husb and. She is an avid reader and a Netflix junkie. Recent events in her life, led her to jump off the couch and take to the streets. Making sure she takes the mantra “Practice what you Preach” very seriously!

IMPROVE YOUR HEALTH & FITNESS – IN JUST 4 WEEKS!!!

Fitness and health

Fitness Series- Week 1

In today’s world of fast lifestyle, smartphones and junk food, fitness has made a comeback. Globally there is an increase in lifestyle diseases (obesity, high blood pressure, type 2 diabetes). In Singapore alone, almost 3 in every 10 individuals has diabetes by the age of 40.

diabetes chart

The alarming rate of lifestyle diseases among people has prompted health experts to suggest better nutrition choices and exercise.

But just how practical are these suggestions so as to be included in our day to day life?

 

Hurdles that keep us from that healthy and fit body:

  1. 9 to 7 job:

Long office hours from morning till late evening make us so tired that by the time we come back home we have no zeal for doing anything productive for our body.

9-7 job pressure

 

  1. Easy availability of tempting but health ruining food:

Another reason that are contributing to lifestyle diseases is the readymade food options that are extensively available at our regular supermarkets and restaurants menus. Lack of knowledge on nutrition leads to poor food choices. Over a period, this contributes towards obesity and diabetes due to the excess sugar, salt, and preservatives present in such foods.

Canned-Foods

  1. Stress:

The rat race to excel not only gives us stress but also ruins our health. Taking excessive work pressure and stress increases the chances of heart diseases at a very young age. It is very important to have a calm and peaceful time at the end of a long stressful day.

stress

  1. Lack of time:

One of the most common excuses for almost everything is “lack of time”. Yes, in today’s fast moving world, time has become very precious. But always remember that there are 24 hours in a day and it’s up to us as to how we intend to utilise it. It’s very important to take out some time for your own body. You will be surprised that as little as 30 minutes of exercise every day can do wonders to your health and fitness. The fact is nothing else will help you more to get a healthy body if we adopt a healthy lifestyle from a young age. race against time

  1. Procrastination:

“The world is designed to create procrastination problems,” says Dan Ariely, author of “Predictably Irrational”. Be it work or our self, it’s a human tendency to end up doing work later than expected. Well, my friends, this habit might not be good for our own body. “Health is Wealth” is something we realise when it’s too late. I have spoken to some of the people in their 60’s who regret not taking better care of their body when they were young. And hence suffering now.

procrastination

You Can Do It!!!!!

Now, overcoming the hurdles mentioned above may seem like a tall order. But trust me, with some efforts and careful planning it is completely possible to achieve your fitness goals. Today I invite our readers to start their journey with this Fitness Series in which we will explore natural, practical, and inexpensive means to help  improve their health and fitness. Start with 4 simple steps…..

4 SIMPLE STEPS:

1. Select a specific goal e.g. lose weight, build muscle and strength or improve stamina and endurance? 

2. Keep a journal and jot down your fitness goals.

3. Make daily or weekly entry in your journal of your activities and food intake to mark your progress

4. Start your fitness journey TODAY!!!

 

Week 1

  1. Drink 3-4 litres of water each day:

The human body is 70% water. Water is essential for body cells, tissues, and organs to work properly. Water transports essential nutrients and helps in removal of waste products from the body. Water regulates body temperature and helps to boost metabolism.

Water-Should-I-Drink

 

  1. Start with some light exercise in the morning:

Fasted cardio is an excellent way to boost metabolism and release endorphins which keeps your mood elevated and help reduce effects of stress whole day long. Simple exercises like skipping, jogging, pushups, lunges, squats done only for just 20 minutes each day can go a long way to kick start benefits of a healthy lifestyle.

skipping

 

  1. Pay special attention to breakfast:

It is not without a reason that breakfast is regarded as the most important meal of the day. Often, we are guilty of skipping breakfast or indulging in unhealthy junk food to satisfy hunger. According to nutrition editor Brierley Wright, one should start the day with black coffee, nuts (peanuts, cashews, almonds), some fruits (apples, berries, bananas) and protein in form of whole egg, quinoa, and oats.

healthy-breakfast-ideas

 

  1. Count your greens:

Green vegetables are delicious, nutritious, and very filling. Green vegetables are low in carbohydrates, high in dietary fibers and rich in vitamins (Vitamin B complex, Vitamin C, Vitamin K,) and minerals (Magnesium, Potassium, Iron, and Calcium).  A report published World Cancer Research Fund and the American Institute for Cancer Research suggested that green vegetables have been found to reduce risk of heart disease and cancer. Include green vegetables like broccoli, lettuce, spinach, cabbage, kale in your diet.

Greens veggies

 

  1. Eliminate soft drinks:

Nothing harms your goal more than a can of soft drink. Dr. Walter Willett, physician and nutrition researcher, says soft drinks have high content of sugar, which cause immediate spike in insulin. Prolonged consumption may cause weight gain and insulin insensitivity contributing to type 2 diabetes. Stay away from them and include green tea, lime juice and black coffee in your regime.

No soft drinks

  1. Smarter snacking:

Often during the day and in between meals, we feel the urge to snack. Smart choices like fruits, nuts, and chickpea can help you satisfy your craving while helping you in your fitness goals.

snack-smarter

  1. Avoid sugar and high-calorie food for dinner:

Towards the end of the day our body is in a relaxed mood. According to Kelly Allison, of the University of Pennsylvania School of Medicine’s Center for Weight and Eating disorders, the body has nowhere to put all the energy from sugar and high-calorie food but in adipose tissues (fat stores), thus contributing towards weight gain. Instead we should take protein-rich but low in carbohydrates/sugar dinner to improve our results.

dinner salad

 

Until next week….

By adopting these simple tips, you will start your journey to a healthier lifestyle and will notice incremental changes in your fitness. Continue for next 7 days till it becomes a habit!

Next week we will explore the topic of Weight Loss.

In the meantime, do share with us your struggles and success in the comments section.

 

Author Bio
Author Gauri

Gaurangi Verma is a freelance Content Writer residing in Singapore with her husb and. She is an avid reader and a Netflix junkie. Recent events in her life, led her to jump off the couch and take to the streets. Making sure she takes the mantra “Practice what you Preach” very seriously!

AM I DOING ENOUGH FOR MY CHILD? PARENTAL GUILT!

Mindful parenting

It’s never enough

I am a mother of a 16-month-old child and already I suffer from serious pangs of guilt. Always feeling like I don’t do enough for her. Why is spending sleepless nights, cleaning up faint-worthy poo, dealing with tantrum, worrying endlessly over a sick child, running around your child all day, not enough. Why? mother  and child

Source: https://www.versame.com/

Before I became a mom, my question to myself was, “Will I be a good mom?” And now that I am a mom, it’s changed to, “Am I a good mom?”

“Am I doing enough?”

Why do I spend nights wetting my pillow over this question? Spend days stressing out, feeling I’m a terrible mom!

Why is it that everything we do for our child not enough in our own eyes? Why am I feeling guilty that I am sitting down and writing this while I could be with my child, who by the way is very happy in the arms of my helper. Oh yes! I feel guilty about that too.

Could guilt make us better parents?

A research team led at Case Western Reserve University found that guilt strengthens social bonds and attachments (Psychological Bulletin, vol.115, No. 2). So, what they are saying is, I need guilt to feel a bond with my child! Really!

Parental guilt for not doing enough for child

Source:http://www.myhealthylivingcoach.com/

My niece blames my sister that she can’t be an accomplished dancer because my sister did not send her to dance lessons at a young age. She is all of 13! So, had my cousin put her in classes earlier, would my niece have become a dancer. The answer we would never know.

We grew up in the times when putting food on the table and sending your kids to school was enough. Do our parents feel guilty about the way they brought us up? Absolutely not! On the contrary, they are proud of their upbringing because they did what they could do best. And the onus was on us to make the best of the opportunities we got.

Child Blames – We Guilt

As a matter of fact, our kids today are growing up in a whole new environment. A world of awareness and endless opportunities. 5 year old kids who can do calculus, 10 years olds solving Rubik’s cube in less than 10 secs, 3 year old child performing aerial acrobats! Have you seen some of those kids in talent shows? Knowingly or unknowingly all of this is putting so much pressure of us.

child prodigy

Source: http://www.todaysparent.com/

Of course, growing up, as I watched accomplished sports people and performers, I wished my parents worked harder on me. So I could be that person. I blamed them for my non-accomplishments. But today as a responsible adult and a parent, I couldn’t agree less. If I had the potential and the drive, I could have become that person. And knowing my parents, they would have done everything they could, to encourage and help me get there.

So, today if my niece is genuinely determined and works hard, she can still become an accomplished dancer. And this is the message my sister needs to give her daughter. Perhaps even give her real-life examples of exemplary dancers who started their training at a much later stage in life. So my niece can no longer use this as an excuse and move her butt, literary.

It’s got to stop!

Now I am certainly not saying, we parents should not take our kids for swimming lessons, or help them out on their science project or go with them for their soccer practice. We absolutely need to do spend the right amount of time and effort with our children. As a matter of fact, we should be providing them with tools and encouragement to become better human beings. Yet, we need to strike a balance. We need to know where to draw the line. How much is enough.

parents  and child

Source: www.forbes.com/

Let us not bring up a generation of over-privileged kids who relinquish their responsibilities towards their own destiny. Instead, let us learn from the previous generation who had confidence in their parenthood. We turned out alright, didn’t we?

Final Words……

Now get over yourself and remember you are doing the best you can, for your child. And it is up to them to take what they get and make the best of it too. So, give yourself a pat on the back and pop open the champagne for doing an exemplary job!

parents drinking champagne

As for the kids…… get them to bring you cheese and crackers to go with it.

Author Bio:

author photo

Neera Gupta, is a published author and runs an  event management company. She has lived in more than 10 countries and recently moved to Hong Kong with her husb and, 15 month old daughter and two dogs. She frequently gives talks on art of networking and supports  expat communities locally.