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. 🙂

Bedtime Healthy Drinks That Boost Immunity

Hello all, I hope you are all doing good. Stay Home and Stay Safe. In India, we have extended lockdown in the wake of the covid19 pandemic. We have been asked to drink some of the drinks that boost immunity throughout the day to keep the disease at bay. Ayurveda has been the backbone of alternate medicine. In India, we usually use some of these drinks during common cough and cold. During winter season these drinks are helpful to alleviate the common flu symptoms. Kindly note that these drinks would not help as a medicine and medical intervention would. You can always use these drinks to feel good.

Herbal Tea:

This is an effective drink that boosts immunity, especially before bed. It clears sore throat and in case you have body pain. Boil some water, put turmeric, lemongrass, some cloves, a small stick of cinnamon, some crushed black pepper, Tulasi leaves if you have, some jaggery for it to taste good. Boil it for a couple of minutes. Strain it and your herbal tea is ready.

Details on Ingredients:

  • Turmeric:
    • Known for its anti-inflammatory properties.
  • Cloves
    • Regulates blood sugar level
  • Cinnamon
    • Fights bacterial infections
  • Black Pepper
    • Improves Gut Health
  • Jaggery
    • Aids weight loss
Boost Immunity

Golden Milk

Golden milk or turmeric latte is the age old method in India to alleviate cold and cough symptoms. If you are a vegan, you can use coconut milk or almond milk instead of normal milk. Just warm the milk, add turmeric and sugar if you please and drink it before bed time. It is a great immunity booster.

Almond milk with turmeric

Crush almonds and some cardamom, you will get a nice aroma. You can also add some dairy creamer to the mixture to get a softer texture. Add this mixture to a glass of milk/ plant milk. If you are adding it to almond, oats , soy or coconut milk, please use a double boiler type heating technique to keep the milk together.

Cumin Seed Water

Known for its digestive property, cumin seed water is a great reliever of any digestive issues such as acidity and burps. It also reduces the chest pain which happens during acidic gas build up in the chest.

Triphala Water

Lukewarm water when mixed with Triphala powder has immense benefits. It improves the immune system and reduces inflammation. Washing your eyes with Triphala water is beneficial and would help in improving eyesight.

Here are the benefits of Triphala:

How to tune into a body transformation mindset?

Why do we speak about body transformation constantly? Is the world running with it? Why it is so important in anyone’s life? Well, it is important because when you are stronger in one facet of life, you are stronger in every facet of life. You display the same resilience, patience, and tenacity in all aspects of life and emerge as a winner. Do you want to be a winner? or keep working with the status quo that is surrounding you and your daily activities? The choice is yours.

What is Body Transformation Mindset?

Stepping out of the comfort zone and doing something different takes a lot of effort. Taking that first step is very important and it is all about mindset when you take that first step. Here are some steps that you need to take to get into a body transformation mindset.

  • Shrugging off the status quo
    • Doing the same thing constantly without getting any result is discouraging. But once you realize that you are undergoing a status quo it is easy to move away from it. Let us understand that this is a very first step for tuning into a body transformation mindset
  • Loving your body
    • Your body is your temple. For undergoing weight loss, it is not appropriate to abuse your body. Some people follow crash diets just to pull down those 5 or 10 kgs. We should first ask ourselves a question, whether the abuse is necessary? Loving your body, understanding the cues and signals that the body shows us is very important.
  • Understanding the long term hazards of crash diets
    • Crash diets impact our hormone system. It lowers immunity and depletes the natural mineral and vitamin absorption by the body in the long term. Adopting a lifestyle that is sustainable and then working towards body transformation is a better way of going about ut.
  • Body transformation through sustainable lifestyle
    • Just because someone has lost oodles of weight does not mean you should lose. Knowing your way before jumping into the transformation is always good. Make an informed decision of what you would like to do and see yourself as in the long run. Creating a sustainable lifestyle around your transformation is the way to make the transformation real and this would make it last forever.
  • Taking yourself and the mistakes you made all along lightly.
    • Ultimately, we are all humans. We do make mistakes but we need to understand it and move forward along the way. At the same time, we should learn from our mistakes. It is a very good mental exercise. It does keep us grounded.

Last but not the least, respecting your body, working in tandem with the body’s requirements is necessary. Life is good when the mind and body are in equilibrium. Try and let me know. If you want to read a complete weight loss guide check the following post.

Top 5 mistakes you should avoid toning the post partum belly

Introduction:

Hello, I hope you all are doing good. Post partum Belly is a matter of worry for most of us Women. Those ladies who have been flaunting flat belly before their pregnancy, actually receive a shock when the belly protrudes like 5-6 month pregnant belly. Body shaming is one more issue that most of us face.

Working on Post Partum Belly

While working on your postpartum belly it is always good to understand that no matter what it is your body that has helped you give birth to your bundle of joy. Accept your body and appreciate it, then only it will respond better to your workout regime.

Post Partum Belly

Here are 5 mistakes that are standing between you and your toned postpartum belly

Numerous Crunches:

    • Many of us do this mistake of doing numerous crunches hoping that the tummy will tone down. The truth is that you can tone your tummy without many crunches. Just keep it as a part of your working out and it will do the trick. Anything in excess leads to nothing.

Not checking for diastasis recti

    • Diastasis recti is a condition where the stomach muscles are separated from their original position. Diastasis recti can be cured with some basic exercises like Mutu System, but you can not do the crunches in this condition.

Avoiding weight training

    • Weight training tones overall muscles. It prevents the sagging of skin. It is important to train your body muscles with weight to prevent muscle atrophy. If you want to tone your tummy, strength training at least 3 days a week is necessary.

Eating late-night dinners

    • As they say, abs are made in the kitchen, it is important to watch the timing of your food intake. Post evening body slows down and it does not digest the food which is ingested so it is better to refrain eating late-night heavy lunches. If you can not avoid just have a token dinner like some cooked salad or a nice vegetable soup.

Avoiding planks

    • Side plank, and normal planks are way effective for toning down the abdominal muscles as well as love handles. Avoiding planks in your workout regime is one of the biggest mistakes that you are doing if you want to tone the post partum belly.

We all make mistakes but it is important to know them and to rectify them. Being consistent with your workouts and food regime is utmost necessary to lose that postpartum belly.

Thank you for reading. Here are our weight loss series that you might want to check.

http://www.the5ammommy.com/home-workouts-for-weight-loss/

3 tips to sustain the weight loss in times of lockdown

I hope you all are doing good. Praying for your health, wellness and sustained weight loss :). In India, the lockdown has been extended for another 15 days. Though it is for our good, it is a little difficult to endure more than 15 days, to be honest.

We have written in our “Mental Health” series about how to endure the situation and make yourself strong during this difficult time. While thinking about the lockdown, one thing looks very common among the world’s weight watchers. Sustaining weight loss. For weight loss which demand a special type of food regimen, the limited supply of resources will make it difficult to sustain.

weightloss

Here are some of the tips that one can follow to sustain the diet that you are observing.

  • Intermittent fasting:
    • When there are optimal supplies it is always better to resort to intermittent fasting for weight loss. Intermittent fasting allows you to eat twice a day at specific intervals. This eating regime eventually leads to limited consumption of calories hence, helps you sustain the weight loss.
  • Working out every day
    • Now, as we are homebound, we have ample time to workout. If your weight loss regime had 4 days of workout, now it is time to amp it up to 6 days keeping one day for active recovery where you can still burn calories.
  • Keeping active throughout the day
    • Most of us are working out from home, where it is utmost easy to avoid being sedentary. In India, we are left with no house help so we have to do all household chores by ourselves. That leaves a lot of room for movement. Keeping active throughout the day is a boon for weight loss and in this lockdown gladly we would be able to consciously implement that.

Weight loss is all about calories out minus calories in. Weight watchers should be able to achieve the same as the above three tips. If there is anything else apart from the above three tips that you can think of. Let us know.

http://www.the5ammommy.com/releasing-anxiety/