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.

Weight loss Breakfast Recipes You Can Try During Lockdown

Weight loss Breakfast Recipes can be tricky, especially during these lockdown days when we do not move out and do not feel comfortable all day inside home. But that is the order of the day so stay home and stay safe. Weight loss can be daunting if you do not plan your meals ahead.

Weightloss breakfast recipes

Breakfast is the right time to have food which boosts immunity. If you are working out first thing in the morning then it is better to workout with a pre-workout snack. Here are some ideas for weight loss breakfast recipes:

  • Peanut Butter Toast:
    • You can have a whole-wheat toast with peanut butter. For weight loss, it is better to check the quantity of peanut butter.
  • Banana
    • Banana is an excellent source of potassium. It is very filling and easy to carry to the gym as well.
  • Green Smoothies
    • Green smoothies are the best way to get your protein and fiber along with appropriate carbs in one go.
  • Mixed fruit bowl
    • If you prefer to keep your food raw for breakfast this is the biggest option. You can top it up with blueberries that have good antioxidant properties and known to boost immunity.
  • Oats Banana Porridge
    • Best to start the day with loads of fiber with oats and potassium. You can also add some almonds and other dry fruits to make it richer.
  • Native Breakfast
    • Any native breakfast that you have been accustomed to is the best way to start the day. In India, we have idli, dosa, Pongal, upma, poha as native breakfast items. They are heavy at times but with the right portion, you can always make your breakfast more filling and nutritious.
  • Yogurt and berries
    • Yogurt and berries is a simple breakfast that can be put together in a very short time.

These simple weight loss breakfast recipes will surely make your day. These are easy and good for weight loss. If you want to know more about weightloss workouts check out here.

Anxiety Calming Tips For Lockdown

Anxiety and depression is taking a toll on everyone’s life. If someone asks you, “How are you? How is lockdown treating you? “ Well we all have one answer to this question. We definitely bring a smile to our faces and say “We are fine”. Either pretending to be fine or being really fine we are all trying to keep the spirits high especially during the lockdown. 

A smile can spread a lot of positivity and so we bring to you some DIY practices which can make you relaxed, comfortable and happy.. Don’t forget to keep moving throughout the day. Workouts, Yoga, meditation and self talk are considered to be the best anxiety busters.

Anxiety
  1. Open up the windows:- Let the light and the new air come in. This can create a huge difference to your entire day. Stay illuminated and breathe lively air.
  2. Indoor plants:- Money plant, snake plant, aloe vera, palm -acacia trees spruce up the internal environment of the house like nothing else. Gardening can be therapeutic too.
  3. Essential oil diffusers : These oils when used in the house have medicinal and healing properties. Rosemary, Lavender, Eucalyptus oil can settle your mind.
  4. Burning incense sticks/ Sage:- This was a household. Burning sage can move the air from the static places, corners and unseen areas too. It is a great energizer. Burning incense sticks can also calm your anxious selves
  5. Lighting up candles, warm lights: Small candles, incensed candles, LED candles can soothe the air leaving behind a great cheerful feel.
  6. Salt Lamps:- If you have one, then it is right time to lamp them. It offers a relaxed feel especially during those night hours.

These are some ways that can help you calm your mind, soul, and body. Reading a book, listening to music, and eating good food are some others. Praying God is the best way to align yourself to the higher calmer self.

Here are some other tips for lockdown

How to use Chia Seeds for weight loss

Introduction

Chia seeds are all rage around the world. Let’s take a sneak peek into their weight loss properties.

Weight loss journey comes up with many challenges. Scale is going down but inches loss is not seen. Inches go down but the scale doesn’t move. There are situations when you want to give up. Give up on the workouts. Eat that ham burger/ or that pie which you feel will comfort you. But there are some tricks and tips which can be included in your diet and which really
aids in further shredding of those stubborn extra pounds mostly around your belly. Fibrous diet wins most of the brownie points when it comes to weight loss. Ideally a person should have 25-30 grams of fiber intake on a daily basis. Fiber makes you feel fuller and thus keeps you satiated for longer hours than the other food.
Now there are some super foods which can aid weight loss. Chia Seeds have taken the world by its miraculous nutritional profile.

chia seeds for weightloss


Important facts about Chia seeds

  1. 100 grams of Chia seeds get you a 34 grams of fiber intake. And has many other micro nutrients.
  2. Excellent source of Omega-3 fatty acids.
  3. Rich in antioxidants
  4. Loaded with vitamins,minerals,essential fats,calcium,manganese,zinc etc.

Ways and methods to incorporate Chia seeds in your diet

  1. Sprinkle a few seeds to any food
  2. Add a spoon to smoothies
  3. Soak them a night before and eat it in the overnight soaked and refrigerated oatmeal

Some other benefits of Chia seeds are

  1. Increases your energy levels and stamina
  2. Stronger immune system
  3. Cleanses the colon
  4. Reduces inflammation and arthritis
  5. Helps in prevention of cancer
    So, why wait? Get your pack of Chia seeds now!!

Hormone balancing food guide is just here..

Hormone Balancing Food For Weightloss During Lockdown

Hormone Balancing food for aiding weightloss

Lockdown can be stressful, anxiety, and also depression, thus, leading to the secretion of various hormones by various glands. Hormones play a vital role when it comes to mental health and physical health of a person. Weight loss could be either aided or delayed because of the different hormones which control our body and mind. These are the chemical messengers that run across the body and send signals to the brain. So the question arises on how to make the hormone system work in favor of weight loss especially when we are in uncertain lockdown?

 

hormone balancing food

How to regulate hormones?

 

Good Food: Remember! Food be thy Medicine!

Exercise: The importance of workouts during lockdown can’t be more emphasized on

Meditation: This connects the mind with your soul.

What are the different hormones regulating your body?

 

Let us also get acquainted with various hormones in our body and the role they play.No, we aren’t bringing you the biological lessons here. But the few hormones which are related to your weightloss.

 

Thyroid-stimulating hormone:- This one is the most crucial of all when it comes to reducing your weight. This one is responsible for a sluggish or an overactive metabolism.

Insulin:- This hormone acts like a switchboard to fat loss. It is secreted by the organs called the pancreas. It helps in regulating the blood sugar levels which are directly related to the fats storage system in the body.

Glucagon:- Glucagon and insulin are inversely proportional to each other. If levels of insulin are high, then the glucagon will be less. This is a fat-burning hormone.

Cortisol:- This is a stress hormone that increases the level of insulin secreted in the body.

Ghrelin:- This is a hunger hormone. This is also related to hunger pangs. So if you take a balanced diet, chances of this hormone making you dance to its tunes are really less.

Now we know what makes us stressed? And what makes us run to the fridge after a full square meal.

 

What food would help balancing the hormones?

These are hormones that can be turned into a demon or our friend. Some foods are mentioned here. Clean proteins, vegetables, fruits, nuts and seeds, and healthy fat.

 

Avocadoes:- A high source of monounsaturated fats. This also helps ladies with Polycystic ovary syndrome. This superfood can balance low estrogen levels, thus, helping weight loss.

Butter:- You can get clarified butter/peanut butter/almond butter. This wonder food is a powerhouse of vitamins.  Butter or ghee (clarified butter) has a chain of fatty acids that helps in mobilizing the fats.

Nuts and Seeds:- Walnuts, Almonds, cashew nuts, peanuts, hemp seeds, flax seeds, chia seeds are the good food which has again taken the food industry with their miraculous omega 3 fatty acids and high fibre. This helps in keeping the insulin in control.

Vegetables:- Especially cruciferous veggies are rockstars with antioxidants and fiber content in them. The fiber breaks down slowly thus regulating your blood sugar levels and controlling your weight loss.

Fatty Fish:- Mind it, Fatty fish ! Tuna, salmon are some of the examples. Eating this gives you the same harmonizing effect as that after eating walnuts. A rich source of omega 3 fatty acids, this sea food will definitely is your friend during weightloss.

Hormone balance is all about calm

Hope you stay calm during the lockdown and enjoy your weight loss journey with these essential, easy to have hormone-balancing foods.

 

Here are some of our weight loss related articles that you might like

 

http://www.the5ammommy.com/workout-2/

 

What Not To Do During Lockdown to Boost Immunity

Introduction

Hello all, I hope you are all happy and healthy and staying indoors. These 21 days of lockdown which is now extending in India, is a reminder to all of us to not do something which is absolutely unnecessary as we look forward to boosting immunity. Most of the people now in their free time would want to binge-watch Netflix, they would want to stay up the late-night but this is going to terribly affect their immunity.

Lockdown

What is Immunity?

Let us understand what is immunity first. immunity is the power of our body to protect itself from any unforeseen threat, the threat here is the virus or bacteria.

But how the body will produce the necessary antibodies if we do not give it a chance to run in a normal mode? A question that is worth asking right?

Here are 3 things which should not be done during the lock down.

Sleeping late:

Sleep is our body’s recovery mechanism. Whatever wear and tear that the body undergoes during the day is recovered with the help of the food we eat and the sleep. Any normal human being needs approximately 8-9 hours of good sleep to recover from a normal day which is moderately active. Let us not talk about athletes here. If you do not sleep on time and wake up on time. Lack of sleep suppresses the body’s ability to respond to common cough, cold and other bacterial infections. In these times of covid19, we need to sleep on time and wake up on time.

Sedentary Lifestyle:

After the lockdown, life has become extensively boring, as we do not get to mingle with people. We do not get to socialize, but that does not mean that you should stop moving around. Do some gardening, spend some time playing with your kids, keep up with those 10000 steps a day challenge. The purpose is to keep all the bodily juices flowing for keeping our immune system intact in case of any infection.

Immune System is the only armor humans have against the viruses/ bacterias.

Dieting:

In the times of rationing your food during the lockdown, it is easy to diet. But I do not mean that you should go on some fad diets which would put your complete system down. I do not want to cite any names here but it is always better to function on your normal food in these times of crisis, most of the time the supplies that are needed for a specific diet may not be available in the stores. So, whip up some new dishes with whatever is at hand and easily available. Enjoy it while it lasts. 🙂

Here are some morning rituals in case you would like to take a look at. 🙂 Happy Reading..

Burn 1000 calories with these home workouts

Introduction:

Workouts are one of the best ways out for lockdown. It has been 19 days that I have been following a workout regime which is simply doable at home. We are currently using the #21dayworkoutathome hashtag. 19 days past, my body has adapted to changes and looks, fitter. I would say I used these 21 days at my full potential and worked out every single day. But for those who are up for a little challenge, there are so many workouts on the block which you can use to burn 1000 calories.

What are 1000 calories?

1000 calories are your two meals. If you are consuming 1500-1800 calories everyday based on your goal, 1000 calories would comprise your two meals. It is not always good to burn 1000 calories for a workout because it may exhaust the body, put the body in unnecessary stress. 1000 calorie workouts are good to challenge yourself in case you want to change your workout routine. It would also help you to test your max effort and ability to withstand the same.

What do I eat?

In terms of food, keep it simple and sober. Do not go for any fancy items as the resources in lockdown are super limited. Eat a balanced meal. I would suggest a good pre and post-workout meal for this 1000 calorie workout. Having pre-workout meal and post-workout meal is important to maximize the workout performance.

What online workouts are available?

Bob Harper:

The first and the foremost workout that I feel can burn 1000 calories is Bob Harper's workout

https://youtu.be/jQV-DbMGKh4

This is a complete workout that would surely burn 1000 calories at a stretch. It looks challenging with all those variations.

Fitness Blender:

The second in the game is Fitness Blender's 1000 calorie workout

https://www.youtube.com/watch?v=WOP8_Mp5qAA

It is a comprehensive workout that includes HIIT, Total Body Strength, Cardio Kickboxing, Pilates, and core strength along with warm-up and cool-down sessions.

Joanna Soh

Joanna Soh has a comprehensive 1000 calorie workout. It includes

1) Jumping Jacks 2) Squats 3) Skaters 4) Push-ups 5) Mountain Climbers 6) Plank Jacks 7) Hip Thrust 8) Crunches 9) Flutter Kicks 10) In & Out Squats

4 sets of the above exercises. Also, she says to slowly adapt to the pace of 4 sets from 1 set of exercises performed in a week. I found this is a very measured approach to workouts. Somebody doing only a 200 calorie workout can not climb to 1000 calories in a day.

https://www.youtube.com/watch?v=tfZKL3qnYE0

If you really want to stretch your limit to 1000 calories, I would suggest you do Body combat workout with Les Mills on demand for 1 hour or body pump which is anywhere between 600 - 750 calories. If you want to add up, try and do some cardio with RPM.

Here is some round-up for 1000 calorie workout when in lockdown. What are you planning to work on today?

here are some of our workout posts that you might like to see

http://www.the5ammommy.com/losing-weight-as-a-beginner/

How To Have Sustainable Workout Routine For WeightLoss

Introduction:

Fitness freak that adhere to the rule of sustainable workouts have increased chances of successful results. We all have workout plans. Workout freaks always wish to stick to the workout plans. But what stops us from achieving success? It is very important to understand “Why does one fail to workout daily, twice a week, or as planned by him/her?

If your workout is boring or too much for your body to withhold, chances are that your body will refuse to pick up the same activity again. Please note that while deciding on a sustainable workout routine it is equally important to understand your likes and dislikes. It is also seen that results are better when a person sticks to a physical activity which he likes. The results are even better when he trysts with the activity he loves.

Sustainable Workout

Tips for Sustainable Workout Routine:

Few steps to understand what workout routine suits you the best are as follows:

  1. Understand yourself and your daily routine well and then take up and activity.
    • For e.g.:- Alex has a sedentary job for 12 hours. It would be advisable for him to take up walking as a workout activity and add few anaerobic exercises to that.
    • If your job is to keep on toes for most of the day, you may want some deep breathing exercises, some fun Zumba or some more of stretches.
  2. Turn on your favorite music channels or TV serials while you are doing some treadmill or repetitive exercises. Workout is indeed a mind game.
  3. What interest you the most? Are you a walk person or you love the endorphins when you are at HIIT?
  4. Start gradually. Don’t fire up the very first day, even if you feel like. That one set can be saved for the next day.
  5. Re-evaluate your workout routine frequently.

Remember, don’t always side by motivation. Sometimes you will be motivated and at other times you may not. Befriend discipline. It helps in the long run. Have a sustainable workout ahead!

Quick Workouts Available:

Here are some of the workouts which you can try at home:

10 mins workout for weight-loss

 

Losing Weight As Beginner

Losing Weight As Beginner

We at The 5 AM Mommy have been running a theme of Losing Weight. There have been many theories about how we gain weight and what are the ways to reduce the same. But the real thing is every body’s weight loss journey is unique. It starts only when someone wants to come out of their comfort zone, do something for themselves. None of the diet or food habits are “ One Size Fits All”. But there are many guidelines which you can look at before embarking on this journey. We are already in the second month of the year and we still have 10 months to make a difference.

 

What happens in the process of Losing Weight?

Weight loss is a simple calculation which happens inside the body. The formula is

Calories in – Calories out = Negative Calories

For example, if you are eating 1600 calories a day and expending 2000 calories then you care creating a deficit of 400 calories which is good for weight loss. The answer to Calories in – Calories out should be in negative calories for weight loss.

What is a healthy weight?

Well, here attaching an ideal weight chart as per the height. It also has Body Mass Index which has the following formula

BMI =  (Weight/ Height2)

Your Body Mass Index brings you in the category of Healthy/ Overweight/ Obese. This is one specific measure where you can understand what your body requires, whether it needs to lose the weight, or it needs maintenance. Body weight maintenance has the following formula

Calories in – Calories out = 0

If you eat as much as you expend, you will maintain your body weight.

What maintenance and workouts does to the body?

I was a chubby child after 3-4 months of birth as everybody recalls. Born into an orthodox brahmin family, my comfort was food. All ladies in my home were great cooks. As I grew up, I kept dropping some kilos and then putting on when life was easy. I am a fussy eater and do not like to eat many vegetables per se. I was also reluctant to workouts but around 2008 I started training myself seriously into the gym. Since, then as the body changes happened according to age, I have been putting on and then shedding weight at regular intervals. Around 2017 when I was bitten by the bug of developing some muscles, I worked out and ate equally, which incidentally put on 20 kgs. I was regular in my work outs and was eating at the maintenance threshold.

What calorie deficit does to the body?

As the muscles started developing, I was looking all big without losing the fat which was already there. I still could pull off a grueling 60 min HIIT session with ease, that was the plus point, I knew my endurance is great and so is the stamina. But, unless I lower my BMI, my efforts were not showing up. Slowly, I started eating in the calorie deficit window to shed some weight and now, to this date I have lost around 15 kgs of weight. It just takes that one feeling of not enough. One feeling of “this is not done” and you are off to a great trajectory.

What helped losing weight ?

As I always say, there is no substitute for work  out and breaking a sweat. 30 mins a day is the mantra, no matter what. Also, though it sounds cliché but ABS ARE MADE IN THE KITCHEN, no matter how many crunches you do, if you eat unhealthy, it would show up.

  • Increased intensity and lowering the pace of the workouts helped immensely for weight loss
  • Switching from simple carbs to complex carbs was a game changer
  • Refraining from refined sugar also helped.
  • Going gluten free also reduces inflammation and gives boost to weight loss
  • Reducing dairy was a major breakthrough too.

Little more information on Complex Carbs in the next post 😊

Check out our Workout Post:

Easy Workouts for Weightloss

Waking Early Guide for Busy Moms

DO YOU FEEL THAT GETTING UP EARLY IS OVERWHELMING?

Being a morning person can be super overwhelming, I totally agree but being a mom we have to be in the bandwagon of waking up early people. And mind you it is just a habit that has to be created to be good at it. Just that? Yes. But how to set a habit you may ask. It is fairly simple. Just making up your mindset is the first step. I am sure you would say, what?? I do not want to wake up early ever and want to lie in my bed till afternoon. Yes, that also can be adjusted in your busiest routine, but if you are good at getting up early in the first place. But wouldn’t switch on and off hurt the whole process of creating a habit?

Let us check it out.

HOW ARE HABITS FORMED?

It is said that usually habits are formed as a result of wanting to achieve some goal. Let is keep our morning routine as our goal. It is said that it takes at least 21 days to form a routine. So that means we need to get up early for 21 days at a stretch for it to ingrain in our bodies. It sounds really tough but let us see how we can go about it.

What about the anxiety that I get when I lie down on my bed?

Anxiety is a conscious thought that has a deeper root. Instead of dwelling over that thought just push it out by writing some gratitude prompts. Also, thinking about the work that you might accomplish in the morning as compared to your earlier days will be a relief. Most of us always run out of time when we wake up late. It is like half of the day is already gone. When the anxiety strikes at night, I always try and think of a number of things that I would be able to accomplish if I wake up early.

How do I make my kids understand that I need to wake up early?

 

Waking up early

If you are a toddler mom and like me, if your toddler just wakes up the moment you wake up in case of co-sleeping, just talk to her/him. Talking it out and telling them why you are waking up early and how it would help you make them comfortable about the fact that you are not going anywhere. I used to wake up and sit just next to the bed working on my table. Some make shift tables would also do good. In case you are yet to set the timetable for the toddlers, do it right away. Being stringent with their timetable will get you the essential time which you need for yourself.

But I work out late at night and like to fall asleep after that.

Same here, I hear you. I worked out late night every single day and slept post-workout. I liked the routine, but even now with the early morning routine you can do the same. Just make sure you sleep a couple of hours early. I love my evening workout regime and do not want to change it for anything. Getting up early does not necessarily mean changing things you love. It is just about adding things that you might thank yourself later.

Will things get better if I wake up early.

I never liked to get up early believe me. I am still not a very morning person. I just like to finish much of my work in the morning so that I am not loaded in the evening. The clarity I get when I wake up early is a lifesaver, otherwise, the day literally runs you. Being the control freak that I am, I really feel that I have the control of my day when I get up early.

Can I get up just half an hour before my usual timing?

The whole thing of being a morning person is to accept yourself. Getting up early is subjective. It can be just getting up half an hour before your usual time and setting that as a benchmark to start with. The fantastic thing about body clock is that it takes its own time to kick in. You do not have to force it. Take it slow. Nobody becomes a morning person in a matter of a day. It is a continuous improvement that finally brings in a huge change.

Being busy:

All moms are busy. They do have a lot on their hands, but it is always good to share your load with people who care for you. Share your load and make yourself some time to embark on this new journey. Give yourself ample time to come out of that Business ( Busy-ness) Overwhelm. Believe me, waking up early is worth every effort, early is subjective and has a different meaning for different individuals. The first step is to decide what is your early and how are you going to set up your morning routine.

 

The Real Secret To Weight Loss Is Here

INTRODUCTION

Hello all, I hope you are doing good. The real secret to weight loss is a topic that was on my mind for a long time. We all meal plan, some plan physically on pen and a paper and some do it intuitively with the stuff available in the pantry, let us take a deeper look at meal planning for weight loss. I have lost 40 lbs and I can personally tell you if you do not go for meal planning, there are many instances that we just eat whatever is available ( that includes cheerios, Doritos and the likes 😊)

WHEN DID I REALIZE THAT I NEED TO GO FOR MEAL PLANNING?

To be honest, this is not my first weight loss cycle, I have been putting on and losing much weight in the past. But this time around, I was serious about losing weight and sustaining it. Every day I had decided to make a difference and change my habits. I was always planning my meals, but now it included more vegetables, fruits, and more raw produce. It was not intuitive. For a regular intake of fruits and veggies, I had to plan for grocery and vegetable shopping.  Here are some steps which make meal planning easier.

The Real Secret To Weight Loss

THE REAL SECRET TO WEIGHTLOSS:

STEP 1

Check what you have in the pantry and in your refrigerator. List down things you want to include in your meal plan.

There is no specific step for starting the meal planning, but I feel the above step helps us stay on track and be specific about our needs and not waste food.

STEP 2

Actual meal planning is the next step. Check your weekly goal for weight loss or fitness. Usually one can lose around 1 pound in a week with proper food and workouts every day. So, for now let us keep that goal in front of us. For losing one pound a week, unless you are not doing Intermittent Fasting, you would need a small amount of food every two hours. That would include nuts, fruits, and a generous amount of vegetables.

STEP 3

Jot down your requirements and get it from the store. Stock it based on their expiry date or the perishable nature. I like to plan my meals based on the freshness of fruits and vegetables.

Fruits like Banana and Mango which have high perishability should be quickly consumed. Plan to eat them in the first two days of your meal plan. If you are making any batters plan them in the first four days of your meal plan.  Cruciferous vegetables like Broccoli, Cauliflower stay for a bit long time so plan to eat them in the last leg of the week. Spinach and all other green leafy vegetables should be consumed quickly in one or two days.

STEP 4

Put it all on paper when you have a mind map. Many ladies do it intuitively but people like me write it down and then make the meals as per the plan. It is good to have the meal plan on hand to prevent eating junk food which may sabotage the weight loss.

STEP 5

Remember, though you have planned for your meals, there might be some other hindrances to follow the exact plan. Just accept it and be on track for the next meal, or the next day. Do not feel bad about not adhering to the plan, just stick to it as much as possible.

Final Words:

Meal planning is worth every effort if you do it diligently. But it must be done with a little preparation. Meal planning for weight loss is a boon and I am going to plan my meal for this week right away. I have been slacking for a long time. 😊

 

 

 

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