fitness resolutions Archives

March 26, 2018 By Anubha Sahu 3 Comments

6 Fitness goals to get you into awesome shape

“Fitness is not about being better than someone else…It’s about being better than you used to be”

The term ‘Fitness’ is very common among people now. Whenever we talk about fitness the only thing which comes to the mind is weight management. But, let me tell you that fitness is not only about weight loss or gain but increased inner strength which gives you extra energy to the body as well as to your soul.

So sharing some fitness goals with all you out there. These goals should help you to remain fit and confident if you spare some time out of your busy schedule.

Here it goes-

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1) Running:

Run 10km: A classic goal for those who want to get into running. Start small initially if you are not into running and then slowly get to the large goal of accomplishing 10Km. Benefits of running are not only physiologic but also psychological. Physiological benefits include cardiovascular fitness, weight loss, and improved upper and lower body strength. The often overlooked mental and emotional benefits include not only the sense of accomplishment after finishing the run but, also the self-confidence gained from reaching such a goal.

2) Yoga:

Yoga requires minimal equipment, provides stretching without stressing the joints, and can improve stress levels and posture. Individuals new to yoga should begin slowly, ideally with an experienced instructor so poses and postures can be corrected and not lead to injuries.

Three good yoga poses to master include:

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(i) Mountain Pose (Tadasana): Improve your body awareness, balance, and posture. Stand with big toes touching. Lift up your toes and let them fan out, then drop back down, creating a solid base. Bring your weight evenly to all parts of your feet. Tighten your quadriceps, allowing your kneecaps to rise. Rotate both thighs inward, tucking in your tailbone. Tighten your belly; widen your collar bones, making sure shoulders are parallel to the pelvis. Keep your neck long, and your shoulder blades down and back.

image source: Yoga Basic

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(ii) Warrior Pose: This pose lengthens the front of our bodies. Much of our day is spent sitting; and by stretching the front thigh muscle. It can improve our posture and can help with low back pain.

(iii) Bridge Pose: This pose address two areas where women want to improve: the buttocks and inner thigh.

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3) Plyometric moves: Plyometric moves are jumping exercises so adding a hop, skip, and a jump to your workouts boosts fat-burning and uses muscles which you don’t use normally in your daily routine. Do them prior to your workout and after a thorough warm-up. Repeat each for 10 seconds, or five jumps.

TwoPlyometric moves to master include:

(i) Squat Hops: Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause in the squat position. Then without counter-movement and without the use of your arms, jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees.

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(ii) Slam Hops: Stand in an upright position with your knees slightly bent and your feet about shoulder-width apart. Flexing your knees to quickly drop your body 10 to 12 inches, rapidly explode upward, forward and to the side. Swing your arms forcefully upward. Upon landing, immediately repeat the jump, but jump forward diagonally in the opposite direction.

image source: SportPlan

4. Swimming:

Swimming can have a positive impact on body fat, insulin levels, and overall health. If you are swimming for 30 minutes at a moderate intensity three times a week then you will lose more weight, experience improved body-fat distribution, and insulin in the short term.

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Do 25 Push-Ups:

Mastering the ability to perform 25 Push-ups is a very reasonable, realistic, and attainable goal for most women. Benefits include upper-body strength in the chest (pectorals), shoulder girdle (scapular stabilizers), and arms (triceps). Push-Ups require no equipment and can be varied in many ways to train different muscle groups(i.e. a closer grip targets triceps). Aesthetically, Push-Ups develop the pectorals muscles of the chest, which help to prevent breast sagging as the women age.

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Add Sprinting to your routine:

Sprinting is one of the best ways to tone the glutes, and when practised as intervals, sprinting can also speed up calorie burning. Adding sprint training to your running routine has a number of benefits. The initial benefit comes simply from the variation in the workout, which prevents boredom. This type of training should be added gradually to avoid overuse injuries.

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Try this: 30 to 60 seconds of sprinting alternating with 60 seconds of light jogging; repeat for 10 or more minutes. Adjust the intensity of the active phase and length of the rest phase according to your fitness level.

So, think of your workouts as important meetings you have scheduled with yourself and be proud of each step you take towards reaching that goal and the result is for sure “FITNESS” and an ‘Awesome Looking You’

January 1, 2016 By Arooshi Garg 1 Comment

10 Resolutions for 2016 – Commit for a healthier YOU!

It’s that time of the year when most people start to ponder over their New Year resolutions. Every year millions of people make New Year resolutions but 80% fail to keep them going through the year. It’s hard to keep up the enthusiasm going month after month after you’ve set goals for yourself, but it’s definitely not impossible. Most of us strive for unrealistic goals that are difficult to accomplish after a while..
Let this year be different, pick one of the following worthy resolutions, and stick to it.

Here’s to your health!

I will eat breakfast

A healthy breakfast will refuel my body after a whole 10-12 hours of previous night’s dinner and will get my metabolism going. It will help me concentrate better throughout the day and increase my productivity.

I will de-stress

Stress on a daily basis takes a toll on physical and mental health. No matter what the job is, day to day affairs can lead to a lot of stress. Pent up emotions can not only create feelings of distress and promote destructive behavior. So resolute to de-stress yourself by- sleeping adequate, exercise, meditation, yoga and follow your hobbies.

I will improve my posture at work

Prolonged use of computer, sitting at one place for hours together can cause muscle aches and discomfort. This routine on a daily basis through the years of work can lead to permanent damage.

Follow these tips for maintain a good posture at work

Sit all the way back in the chair: Keep knees equal to or at lower level than the hips with your feet supported. Use a foot stool if possible, especially if you are short heighted.

Take a break, or several one or two minutes break every 20-30 minutes, and five minute break every hour. This will ensure that you do not strain your muscles.

I will get an annual health check up: Scheduling an annual routine check up for all your family members is a thoughtful New Year gift. Discuss your general health related queries and need for undergoing some preventive screening tests.

I will get adequate and good quality sleep

I know it is difficult to keep your hands off your mobile/tablet/laptop late at night. But, believe me late night usage of gadgets is one of the main reasons for low quality and inadequate sleep. This year make a resolution to keep all electronic devices out of the room and pledge to sleep at least 7 hours of sound sleep.

Spend time with your family, drink a relaxing herbal/green tea/glass of milk with turmeric, take a warm water bath, read a book, listen to soft music, meditate for a few minutes before going to sleep. Will help you divert your attention from the regular late night gadget addiction!

I will practice mindful eating

Don’t make your body a garbage bin. Every time you put food in your mouth ask yourself – “Is this healthy?” Mindless eating can lead to a lot of calorie consumption and can add up to an extra of 600 calories daily to your diet. The next time you are tempted by a food, when you are not actually hungry, have a list of other healthy/nutritious substitutes to try instead. Divert yourself by drinking a green tea, taking a stroll, have a quick chat with a co-worker, or simply drink a glass of refreshing water!

I will avoid crash diets

Diets that promote large amounts of protein and fat, like low carb diets, might help you lose weight but the effects of these are short term. Finally, NO pain – NO gain-an ideal weight/fat loss plan must include regular exercise in addition to a wholesome diet. Remember no crash diet can be substitute for a healthy diet.

I will NOT drink carbonated beverages

Believe it or not consumption of fizzy carbonated drinks is on a fall in the United States and surprisingly on the rise in Middle East and Asia. It’s an alarming call for us to re-write our habits. Ditch the carbonated drinks this year and replace them with healthier options like fresh lime, coconut water, chamomile tea, green tea and of course our desi shikanji! Water is any day your best bet. For a little change add up just enough juice to change the color along with an orange or a lime!

I will practice Deep Breathing everyday

Your best bet after a tiring day, I am sure is lying on the couch, watching TV. But for good relaxation what you need is a mentally active process which leaves the body calm and focused. Deep breathing is free and can be practiced anywhere- I bet you are even breathing right now! The key of course is focused breathing. Just 5-10 minutes of your day for deep breathing will reduce anxiety and reduce stress. Deep breathing increases the supply of blood to your brain and releases relaxing hormones, which promotes a state of calmness.

I will Exercise

The New Year is an amazing time to kick-start a new fitness plan – so as long as you create one you can stick with. Here’s how to build an exercise resolution that will keep you going well into the New Year.

-be specific

-keep your goal realistic

-choose something you love

-get a workout partner

-try a new workout regime if you get tired or bored of the same exercise routine

So let’s hit it. Dream it, Wish it, Do it!!! And keep up to it.