Build a Personal Workout Plan in 1 simple step

Hello all, how are you doing? Most of the countries are releasing lockdown but it is still a while for the gyms to open so we have some time to ponder over what works for our body. Personal Workout Plan is necessary for everybody who wants to stay fit and in the due course would like to build muscles.

So without much ado, here is how you can build your personal workout plan.

Divide each day of the week for different body parts.

  • Monday – Upper Body
  • Tuesday – Cardio
  • Wednesday – Lower Body
  • Thursday – Cardio
  • Friday – Core Work and Abs
  • Saturday – Cardio
  • Sunday – Active Recovery

Upper Body Workouts:-

Always start a workout with a nice warmup, to increase the heart rate of the body. Warm up can include:

  • Arm rotation, neck rotation, Leg raises Feet rotation.
  • Jumping jacks with hands clapping behind 20 * 2 sets
  • Push-ups ( Knees on the floor) 20*2
  • Tricep dips 20* 2
  • Walking push up 10* 2
  • Plank taps 10*2
  • Burpees 10* 2
Personal Workout Plan

You can choose some of the above workouts and start as your personal workout plan if you haven’t started yet.

Lower Body Workouts

  • A nice warm up with arm rotation,neck rotation,leg raises, feet rotation
  • Jumping jacks, you can progress into jumping jack with squats
  • Normal squats 20* 2
  • Goblet squat 20*2
  • Sumo Squat 20* 2
  • Lunges 20*2
  • side leg raises 20 * 2
  • Front leg raises 20*2
  • Back leg raises 20* 2

You can choose any three workouts and add it to your personal workout plan to start with.

Choosing any cardio is always beneficial. It may include kickboxing, running, jogging, walking at home, dancing, aerobics, zumba anything that you would like.

It is good to prepare your personal workout plan because nobody knows your body better than yourself.

If you want to check out how to lose weight as a beginner check the following article.

Post-natal Workouts – For reducing back pain.

Why do you need post-natal workouts?

Hello all, how are you doing? I hope you have continued your workouts during the lockdown. Those who haven’t, you can pick it up from today. On that note, let us talk about the new mommies or the mommies who have delivered the second time around. Restoring the health and getting back to the new normal are two main things that are on any mom’s mind after her baby’s well being. Deliveries can be super daunting, the bodies change forever after delivery but we can make all the effort to feel comfortable with post-natal workouts.

Are you contemplating post-natal workouts?

Most of the ladies contemplate post-natal workouts. It is that first step that is difficult and the results elusive. Most of them complain about back pain due to prolonged feeding posture and not to mention by lifting the baby umpteen times a day. Though it is all done with immense pleasure, it does take a toll on the body. If you are willing to take that first step of self-healing life can change a little, the whole ordeal will become less painful. Here is a quick testimony of a very good friend who is 8 months PP. We are so glad that she took that first step, never to turn back again. 🙂

I woke up to the country being locked down and curfew everywhere on a bright sunny day. Thus began the ordeal of being indoors without much to move around. Being a working mom of two kids, 8 months pp, time was and is eating up my mind to the unhealthy way. I started my fitness journey when pain embarrassed my hips and back. On a scale of 1 to 10, mine was 8 on most days. This day last month, I started to workout. My workouts initially included stretching of my arms, back, and legs. My SIL an ardent fan JM, she shared her routine. I contemplated how to go about it and then decided to give it a go. Initially, I just couldn’t even do the warm-ups, there were days I did a miss but then again I start from where I left. Right now I m diligently following JM’s postnatal workout and believe me it does wonders.

My pain has been reduced .there was a time where I couldn’t get myself up from bed after lying down and there is now where I m doing trying to planks and crunches. My back doesn’t hurt anymore but yea muscles hurt. I feel the pain in and out of the body yet it is a sign, my body is feeling much healthier. If you ask me about consistency I ‘ll say no but the drive is for me to push forward. There is no turning back. What I do right now is building up my core strength. Nothing more neither nothing less. I got a long way to go and S I ll reach the goal. On an NSV, my prenatal dresses are starting to fit and this is a new ME. What I learnt from this, discipline the self for regular routine, no excuses, and everything else falls in place!

Well begun is half done.

Still, wondering which post-natal exercise to choose?

Here are some simple online post-natal workouts that you could use for easing back and hip pain, yes, even if you haven’t delivered a baby 🙂

post-natal workouts

Jillian Michaels

Jillian Michaels’ all workouts are amazing. She is a fitness goddess and she is behind my 40 lbs transformation so far. Her buzz word is “Every Single Day” also ” Do not phone it in” :). All her workouts are essentially 30 mins and are very very effective.

Bikini Body Mommy

We have shared Brianna Christine’s Bikini Body Mommy transformation and workouts some days ago. Here is a link to her workouts. She is pregnant again and still working out, so if you are expecting you can try her workouts too. She has numerous challenges.

Kayla Itsines:

Kayla has just given birth to a baby girl but she has been a trainer for last 10 years. She has some personalized programs but her videos are good to follow, her workouts are hardcore.

youtube.com/watch?v=d9zEoRmaEp0

Popsugar Fitness:

Known for their versatile workouts, popsugar fitness has some very good post natal workouts.

https://www.youtube.com/watch?v=yR7NqIiZ0T8

Still feel post-natal workouts overwhelm?

There is no hurry, you can always take one step at a time. Keeping the balance is important after delivery but the mind needs to prepare for that first STEP and you are good to go.

Have been working out for sometime and the belly bulge doesn’t go? Well, we have you covered. 🙂

How to avoid weight loss overwhelm?

Introduction

Hello all, how are you? I hope you are safe and sound. The restrictions in India have been eased out a little but it is still a lockdown and it is getting tougher. Most of us are facing weight loss overwhelm. Lockdown or not? any journey of transformation can be overwhelming because you are inviting a lot of changes in your body and your overall environment. Let us see how to avoid getting overwhelmed with the weight loss process.

Trust your body:

Usually people hate their bodies when they attempt weight loss or inch loss, it is always good and sends a positive sign to the body if you appreciate it. Have a positive conversation with your body, it will yield great results. Body listens to the self talk, so we better have a good conversation. Trust the process that body goes through, support its different functions by eating well to amplify the results.

Mindfulness:

Mindfulness is the toughest thing to follow but once you acquire it, it is going to change your life forever. Understanding your body and knowing its signals is a very very important step. They say the body speaks to us, tells if it is under a distress. By being mindful you can understand your body better.

Stop Comparison:

Social media can be too much at times. There are umpteen transformation stories, people sharing across the mediums. But we need to understand that many of it might not be true. It is just a medium through which people need instant gratification. We do not need that gratification but we need the lifestyle change which is way more sustainable and daunting at the same time. Navigate through comparison and understand that your journey is unique to your body.

Love and gratitude:

Loving your body unconditionally and being grateful for the work that it does for you is the key to reduce stress. Practice gratitude every day and see the changes that the body brings in. It will respond better.

Have you tried our weight loss workouts?

Bed Time Care Rituals To Sleep Better

The lock down has been overwhelming, for all of us. Nights are usually more anxious in the lock down. Our health is paramount at this time and we are doing what we can to stay sane. From boosting immunity to working out, most of us are making the most of these days. But the anxiety still looms making it hard to sleep at night. Here are some simple tips which are tried and tested in Ayurveda.

  • Bath:
    • It is always good to take a nice hot water bath before sleep. You can add eucalyptus oil to water to relieve body pain. Oil massage before bathing is also a good idea. But if you do not like the oily skin post-bath, it is ok to skip.
  • Turmeric Milk:
    • Keep a nice warm cup of turmeric milk once you are done with a bath. Turmeric is a healer, it relieves any throat pain and milk is a complete food. Adding pepper to turmeric milk enhances its properties.
  • Ghee/ Clarified butter on feet:
    • Massaging your soles with clarified butter, coconut oil or ghee is a noted practice in Ayurveda, known as Pada- Feet Abhyangam ( Cleansing). It soothes and relaxes the sensory system. The benefits of Foot Massage before bed are amazing.
  • Putting some oil/ ghee in the naval
    • This is an age-old method that helps to boost all vital organs of the body.
  • Prayers
    • Usually, journalling helps during bedtime but in case you do not want to write, saying a prayer that you like is a good practice as it takes off unnecessary anxiety from the mind and relaxes the body.

With the above ritual, you will fall asleep like a baby and without any anxiety. Milk will make sure that you wake up fresh in the morning without any lethargy.

Let us know if you try…

Easy Weight loss Drinks To Try In Summer

Hello there, I hope you all are doing great. We are just on the brink of the end of lockdown in India. The weather is getting warmer in most parts of India. The lockdown was quite a journey. Most of us have been instrumental in improving immunity while we are given the privilege to take care of our health.

Those who aim at weight loss here are some simple summer drinks that you can try. You can add sugar or skip it, you can also add little salt because most of these drinks can be sweet or savory. These are very very simple recipes you can try.

  • Lemon honey drink:
    • Squeeze half a lemon in water, add honey as per taste, mix it well. Lemon is known for its detox properties along with honey it acts as a diuretic, is great for hair. If you drink it warm, it soothes the sore throat.
    • Adding cinnamon will enhance the taste and boost the insulin function aiding weight loss.
  • Cumin and water drink
    • A very commonly used to drink in India for summers but you can also try this for weight loss because Cumin boosts metabolism aiding weight loss. Mix cumin powder with cold water, add lemon, black salt. Whisk with some mint leaves. Your Jaljeera or Cumin Drink is ready.
  • Buttermilk
    • If you are using dairy, take some curd or yogurt, add some cumin powder, black salt, and whisk it in a blender with some water. You can also add some finely chopped cilantro, raw mango, and mint. Your cooler is ready which can also serve as a simple mid-noon snack.
  • Raw Mango Drink
    • Eating seasonal fruits is never out of fashion. Raw mango drink is quite popular as a cooler and if you add some cumin, cilantro, and mint it becomes a weightloss drink. Take a raw mango, boil and take out the pulp, mix the pulp with black salt, cumin, and some water, whisk it. Top it with cumin and cilantro to give a tasty boost.
  • Triphala Drink
    • We have already written enough about how Triphala helps weight loss, improves your gut bacteria, and helps digestion. It is also good for the eyes. Mix Triphala powder with water and some lemon and your drink is ready. Little pungent in taste but it is good for health.

Weight loss or not these drinks can be taken during summers for their cooling properties. If you are adding sugar, have them as your post workout drink. If it is savory, then use it as a snack in the afternoon. You will not regret. 🙂

Here is our Triphala post