Quest for Flexibility – Sun Salutations

Quest for Flexibility – Sun Salutations

Barbells before breakfast was my theme for the A2Z Blogger Challenge, well there are numerous posts which would help you assess what are you doing and whether you are doing it correctly, meal wise and workout wise. I deliberately did not post about what workouts can be done because as Rujuta Diwekar, a famous nutritionist in India says “Exercise is like your life-partner, choose it in the way that you can live with it forever.”

I love working out in a gym, or home gym, the dumbbells, and barbells give me a rush of energy and enthusiasm every time I workout with it. The soreness and more toned body is a reward for all those hours of exercise that I have put in. Now this Dil Mange More ( My heart wants more). More regarding flexibility and strength, so I have decided to broaden my horizon. For the past year, I was working out five days a week with three days of strength training and cardio as I feel. Which I changed 3 months to see a little change in the weighing scale. Cardio helped me lose 10 lbs along with strength training. My strength training routine continues, but I need more variety in cardio and some challenge.
So here I am embarking on the new journey – Sun Salutations. A tiny winy effort to make my body a little better regarding flexibility and overall strength. But then you would come across questions such as

  • Why Surya Namaskars or Sun Salutations all of a sudden?
    Sun Salutation is a complete workout in itself. We can say a fantastic bodyweight workout. I wanted something which goes with the flow and the structure of the body. I am below the beginner level of yoga, so I thought this would be a good beginning.
  • What time is better to do Sun Salutations?
    Any time is OK as long if you are okay with your pre-workout and post-workout meal. For me as I get up at 5.00 AM, I can do Sun Salutations at the crack of the dawn which is the best time to do it
  • Can it be done every day?
    Sun-Salutations can be done every day, including the periods. Only inversions are to be avoided while being on periods.
  • How to do Surya Namaskars or Sun Salutations:

  • How would it benefit?
    • Basic Flexibility
    • Glowing skin
    • Prevents hair loss improving blood flow to the scalp
    • Regular practice helps irregular menstrual cycle.

But more than all of this, I want to do it mainly because it would challenge my flexibility (which is zero at this point). Also, it is a workout which can be done anytime anywhere without much ado.

Have you thought about including Surya Namaskara in your workout routine? If So how? Would love to know.

 

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

The Art of Doing – Nothing

The Art of Doing – Nothing

The past week has been tremendously busy. Family gatherings, celebrations, functions and the overdose of love and affection from all sides. Sometimes I crave for such time as it is immensely satisfying. With a lot of parties come a lot of food, late night dinners, zero workouts and I often land in a Topsy Turvy Land which is not very familiar at all. I have said many times in my posts that routine is my paradise, how so ever boring it sounds it is the truth. So how do I get back to my routine is the real key to better productivity. I feel everything happens as a part of a cycle and to start, we certainly need to halt at some point. For me, that point is La Dolce Far Niente, which literally means the sweetness of doing NOTHING in Italian.

Recently I read a book called “Eat Pray Love” by Elizabeth Gilbert and for the love of “Julia Roberts” watched the movie with all my heart where “La Dolce Far Niente” term is pretty elaborated when she travels to Italy as a part of her expedition. Since childhood, doing nothing is my fantasy. Being a child I practiced it very well and was being called lazy many a times. But they never knew the real bliss of a person like me who knows how to do NOTHING. 🙂

Have you ever wondered how your day would be if you take time out for “La Dolce Far Niente”?

Doing nothing needs equal efforts as running on the treadmill because it requires a great determination to stop the urge which makes us do something or the other all the time.

We usually crave for weekends and small gateways to relax, what if we infuse these moments of “La Dolce Far Niente” in our routines just to sit back and stare out of that window, with zero intention and zero thoughts…that way it would certainly become a meditation of sorts where you connect with yourself on a deeper level.

Workouts make me happy, but doing nothing makes me happier so I am going to infuse my time of sweet nothings into my routine and see whether that scale really budges 🙂

What would you do to do nothing? Would love to know.

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

Increase Your Stamina With 5 Simple Steps

Increase Your Stamina With 5 Simple Steps


Stamina plays an important role in your performance of daily activities. 90% of us do not have enough stamina to carry through the day which results in fatigue and leads to different health complications. Many people feel that they would lose whatever energy they have by working out. But that is a myth. Here are 5 top tips increase your stamina.

Tip: 1 Get yourself tested:

Baseline medical tests are important to find out how fit you are. It will also help you identify whether there are any deficiencies in your body.

Tip: 2 Start with a balanced diet:

Well, starting with a good diet is half way through the increased stamina. I have already talked enough about food in my article.

Tip:3 Play your favorite sport:

Playing your favourite sport is best to overcome fatigue. It will also help to boost your stamina. Your favorite sport being aerobic exercise it will help you strengthen your heart so that there is more oxygen for all parts of your body.

Tip: 4 Have smaller meals:

The flow of energy needs to be maintained throughout the day for your body. Eating small meals throughout the day helps to keep up the energy increasing the stamina.

Tip: 5 Increase your water content:
Reduce dehydration and fatigue by drinking water all day. It will give your body constant supply of oxygen.

Once the stamina is good, you are good to amp up your exercise and make the most of it.

Home Workouts For New Mummas

Home Workouts For New Mummas

In my circle, there are quite a few new mommas and I would certainly love to point them towards some basic workout routines which would help them being in the exercise routine and also shed some weight if needed.

So here we go.

Leslie Sansone

Leslie Sansone’s walking at home was quite a revolution in the USA. I would say in India, this is the much-needed change that everyone should embrace. Walking at home is a simple concept and you can easily do your 5ooo steps in 45 minutes of walking. She has combined 4 main moves into walking like side tap, knee ups, walking front and back and hand movements. You can even do it with ankle weights if you want to incorporate strength moves. Worth every bit of your time.

Bikini Body Mommy

https://www.youtube.com/user/BikiniBodyMommy

 

 

Well, if you really want to get inspired by this hot mommy, you can just visit her website or you tube channel. This workout is a real life challenge which Brianna has actually worked upon and is called a 90 day challenge. You can do these workouts from home with small dumbells. Absolutely doable with a kid around.

Blogilates

https://www.youtube.com/user/blogilates

 

If you are ready for a lil hardcore stuff here is blogilates. I love Cassy and her 30 day challenges. Just go to blogilates.com and see what all she has to offer. Plenty of workout sheets, meal plans and loads of motivation. I love her love of pink. ❤

Jillian Michaels

Jillian is a fitness goddess. Her workout videos are intense and not to be tried without consulting your doc if you have delivered recently. If you would have been a serious exercise junkie before and would like to continue being one now, this is a great start.

Fitness Blender – Kelly

https://www.youtube.com/user/FitnessBlender

 

Those mummas who are ready for strength training workouts. I would highly recommend fitness blender workouts, which are light and are like having a personal trainer at the comfort of your home. I loved these workouts because they are simple, can be done anywhere.

While doing all these, remember, no exercise can outdo bad food. So clean up your food as much as you can, normal indian food would serve the purpose. Eat to your hunger. If you are breastfeeding eat 500 calories more than usual. If you are counting calories great! if you are not, thats fine too. A good 30 mins of workouts with better eating will surely fetch you more stamina.

Stay Blessed, Stay Beautiful!

P.S:- I have tried all the above workouts. If you have any question you can get back to me 🙂

Fuel Up Your Workouts

Fuel Up Your Workouts

Easier said than done! In a hustle and bustle of today’s “instant” life, we often pay less regard to the pre-workout and the post workout meals. Now I can see some raised eyebrows with surprise. Wondering that how will you reduce by eating just before exercise?

Indeed, if you are one of those fitternity members, then you might be knowing the importance of this meal which should never be compromised on. And if you didn’t know this then this post is to make sure you never skip a banana before that 5 km run. This is a guide for runtastic players who want to improve their performance.

Why pre-workout meals?

Consider your body as a car. So, without petrol would the car function? On the similar lines, it is essential to eat before a workout. Else, you are at the risk of slow results and of course injury to the muscles.It is always advisable to have a balanced meal consisting of the three important macronutrients viz carbohydrates, fats, and proteins in the right proportion.

The benefits of a pre-workout meal are:-

  1. More energy:- It is a known fact that body breaks down carbohydrates and uses glycogen stores to produce energy.Eating carbohydrates will definitely mean more energy while at workouts.
  2. Increase muscle Anabolism and reduce catabolism:- If you are building on muscles then let not your hard-earned muscles wear up by not eating before the exercise. The amino acids from the muscles will be used by the body after the glycogen stores, thus depleting the muscles. Enhance your muscle-protein synthesis by getting a great pre-workout meal.

So what should I eat before my exercise?

Fats:- As much as fats are a great source of energy they can also make you sluggish and lethargic.

Proteins:- A great source of protein can increase the amino acids levels which can be used by the body after glycogen stores get over and before the body utilizes its muscle protein.

Carbohydrates:- If the workout is scheduled within 30 min-1 hours, then having a simple carbohydrate diet sounds great else always bank on the complex low GI carbohydrates which will not allow a sudden dip in the blood sugar levels.

Here are few examples of pre-workout meals:-

  1. Bananas- Natural sugar, fibers, simple carbohydrates. A great source of potassium as it is, this fruit is my favorite pre-workout snack.
  2. Curd/ Greek yogurt & goodness of dry fruits:– You may consider this meal to be consumed an hour before the exercise. The dry fruits are a rich source of sugar and protein is coupled with the greek yogurt.
  3. Oats and porridge:- This can be eaten before an hour of long workout stretch.It is indeed a great source of soluble fiber and complex carbohydrates.
  4. Rice, chicken and the vegetables:- The best source of lean protein and carbohydrates this meal can be consumed before 2-3 hours of your workout.
  5. Fruit smoothies:- Prefer this when you are low on energy and you want fast acting glucose.
  6. Omelet:- Promote muscle growth by having omelet before 2-3 hours of workout.
  7. Protein Bars and Protein Shakes:- This protein loaded bars or shakes are the best consumed for another quick go work-out.
  8. Apple and peanut butter:-  So if you have 30 min for your workout and you want some quick bite then this is the best option.
  9. Roti, Ghee, and Jaggery:- For Indians, this is a great option to munch before a workout.

The article is written as part of the #SuperBloggerChallenge2018 by #Instacuppa conducted by HealthWealthBridge.comFashionableFoodz.com and AllAboutTheWoman.comand should not be repurposed, republished or use otherwise. The content herein is owned by the blogger. SuperBloggerChallenge2018 is not responsible for any infringement caused.

Exercise Without Realising

Exercise Without Realising

I am a lover of routine so much so that for years you can put me in the same routine and I would not complain, I love status quo, and changes make me mad 🙂 But still whenever I feel to exercise without realizing, I go back to my childhood days to bring back the charm to my otherwise strict regime.

Dance:

My childhood days were busy. I used to sit down only for reading a book or for doing homework, most of the other times I was a busy child hopping from one class to other. I learned a lot in my childhood, and dance is the first thing which comes to my mind when I think of those days. We had these numerous dance competitions in our school, and I used to be a part of all of it. I never realized then that I was dancing my way to fitness. 🙂 As soon as I settled in a city, I enrolled myself in Kathak Class ( A classical dance form of India). Twice a week it works as an efficient fitness routine and also relaxes me. Dancing is a good exercise. It works on the core and stability.

Jump Rope:

Those days all children used to play in their front yards for a couple of hours in the evenings. Today also in gated communities you can see children playing, but then the percentage of that carefree play has come down considerably. Girls used to enjoy playing jump ropes. Two girls used to hold it at its end, and one would jump on it. That was fun. I use to jump rope now when I feel that I need to do effective cardio in less amount of time.

Hopscotch:

This is something I love playing with my daughter. While I was a child, hopscotch in many different forms used to be played in the front yard. Usually, we played single-legged hop, with a small piece of flat stone on the head. Now, when I recall it, I feel amazed by the capacity of this simple game. One legged hop with something on the head is a great lesson for balance and stability. Playing Hopscotch with my daughter is the favorite fun workout which we are going to cherish for years to come.

Tree climbing:

This was my favorite past time in childhood. My grandma’s place had a number of trees, and my uncle was an amazing tree climber. He taught me how to climb up and get down on trees and walls. It helped me to strengthen my muscles and workout without realizing it then. Though I am there in the city since last 20 -25 years, I love big trees that I come across while walking on roads. There is no way that I can climb the tree. But there is a rock climbing arena nearby, which I should join soon. 🙂

Cycling:

I used to cycle to my school. I had a fantastic friend who used to come home, and we both used peddle our way to school over an exciting chat. Reviving those days is so much fun now. I have got a cycle which I use when I feel bored with the routine. A 5-6 km ride around the city makes me and my soul fresh.

Bring back those amazing games that you used to play as a child, incorporate them into your fitness routine and never realize the calorie burn 🙂