We all want to stay fit, stay active, and be the best versions of ourselves.. And we all do everything right to make it happen! Right?

WRONG.

We work out as per our plan, do all the exercises right, focus on the forms, but end up not seeing the results we want.

All of us want results when it comes to fitness and weight loss, and we want them FAST. So, what do we do to make sure it happens? We take up some good habits, and a lot of bad ones! Lets take a look at 4 so-called “good” habits that actually aren’t good for you at all!

  • Not eating enough
    Many women worry about eating too much, or eating the “right kind of food” to lose weight. As a result, you start skipping meals and over-exercising to reach your fitness goals. Because of this, you end up consuming lesser calories than what your body requires!
    There is a fine line between consuming too few calories and slowing down your metabolism, and consuming too many calories and creating a haven for stored fat!!
    Focus on eating just enough. No more, no less!
  • Over training
    This may sound odd to you, but working out too much is just as bad as working out too little! If you are working out so frequently that you feel tired and washed out all the time, what’s the point?
    Your body needs recovery time to take care of those exercised muscles and to replenish your energy. Do “active recovery” instead, like a walk, yoga or just stretching!
    So, simply put, Take a Break! Moderation really is the key.
  • Screw the scale!
    How many of us check our weight on the scale? One eye closed, one foot hovering, and a small peek, then a small shriek!
    Why? Why do we put ourselves through so much for something that means so little?
    As a matter of fact, muscle tissue is denser than fat tissue. So, in simple terms, 1 kg of muscle will take up less space than 1 kg of fat, and still weigh the same! So STOP checking your weight all the time!
    The goal should be fat loss, not weight loss!
  • Sleep!
    In today’s world, we are all running from one checkpoint to another. No time to breathe, and definitely no time to sleep!
    But lack of sleep doesn’t result in those pesky little shadows under your eyes. The damage goes deeper that that!
    Being sleep deprived slows down your metabolism and makes you feel tired all day (obviously!). It also affects the hormones that control appetite, urging you to reach for snacks at all times! So, what can you do to make sure your fitness regime shows you the results you want to see?

Try some of these tips below!

  • Work out in moderation. Don’t overdo it.
  • Keep changing your workout routine to keep it fun.
  • Take active recovery days.
  • Keep your cell phones AWAY while working out.
  • Eat well, and eat right. No skipping meals!
  • Avoid packaged and processed meals. Get your nutrition from fresh food!
  • Stay hydrated! Take small sips during your workout.
  • Get enough sleep at night.
  • Just have fun!!

The last one really is very important. Don’t see your fitness routine as something you have to do. Enjoy every exercise, every rep, every meal and you’ll see results a lot faster! And if you don’t enjoy it? Change it! Fortunately, in today’s world, we are spoilt for choice when it comes to choosing the kind of workouts you want to do or food you can choose to eat!

I know I have my favorite workout styles to get me out of those gloomy days. Which ones are yours?

Tell us in the comments below!!

 

The new year is here! And with it come a LOT of resolutions.. Some of us want to exercise more, or drink more water, or travel more! But a majority of us have one resolution in common. Eat better!!
And when it comes to healthy eating, what is the first thing we ditch?
Cheese! The fattening, unhealthy, harmful cheese. Right?

WRONG!

It’s the blog we’ve all been waiting for! The amazing health benefits of cheese! Yep, you read that right.

Cheese is something that has always been considered unhealthy, mainly because of its high-calorie and saturated fat content. But did you know that recent studies tell us that having cheese actually has a lot of health benefits?

1.     Nutritious : Cheese contains a lot of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12.

2.       Healthy Bones : Cheese is an excellent source of calcium, which is essential for strong bones. It is not only rich in calcium, but also in vitamin B, which helps the bones to absorb the calcium easily.

3.       Healthy Heart : There are lots and lots of types of cheese to choose from, and certain varieties of it, like Feta, Cottage, Goat, Parmesan and Ricotta, are actually good for the functioning of the heart!

4.       Healthy Brain : Our brain uses fats from the food we eat for healthy brain activity. Cheese, being rich in Omega 3 and fatty acids, is a delicious way to provide the brain with the required nutrients!

5.       Build Muscles : Due to its fat and protein content, certain types of cheese help you build muscles. For example, cottage cheese is consumed by a lot of body-builders as a muscle-building food!

6.       Weight Loss : Studies show that the body burns more fat when it gets enough calcium. So, eating low-fat cheese like Feta, Cottage and Cheddar cheese can actually contribute to weight loss!

7.    Other Benefits : Apart from being an excellent source of fat and protein, cheese also boosts immunity and supports gut health.

And lastly, it’s DELICIOUS!!

So, have that scrumptious thin crust pizza with lots of veggies! Go for the salad with feta and cottage cheese!
All being said and done, one thing is very important.
Nibble, not gorge! All things in moderation are good, and cheese is one of them! And always opt for fresh and organic cheese as opposed to processed. If you ARE eating cheese, eat it right!

So, do you really need any more reasons to go back to that sinful, mouth-watering and yes, HEALTHY cheese??

 

Fitness is essential in each and every profession, whether your job dictates you to keep moving and stay active, or makes you sit in one place day in and day out (even more so then!)

Today’s post is a guest blog by one of our clients, Puja Banerjee. A real estate agent, Puja has found a way to integrate fitness and movement in her life, not only by following our program, but also finding ways to use her profession to stay fit and active throughout the day!

Check it out!

Fitness is Essential in Every Profession – take Real Estate.

With the Indian population moving towards fitness and overall well being, it is no surprise that being fit has become a necessity in almost every profession nowadays. Trending movements like #missionfitindia have even the prime minister showing us that it’s essential to incorporate fitness as part of one’s daily routine, no matter what job title you hold.

It’s no longer just the celebrities, models or actors that need to outwardly show their wellness quotient, nor is it only the labour class that needs the strength and stamina in their daily roles. Take the real estate industry for example: the smoothest of sales personnel (in their posh tailored suits) need to be fit enough to climb 18 floors to show a client their dream home – yes, this happens all the time! Our guest blogger – Puja Banerjee, a real estate advisor – incorporates functional training and swimming as a non-negotiable part of her routine, simply because it is essential to get through the job.

To add to this, apartment complexes these days are coming up with every amenity imaginable – multi purpose courts, swimming pools, jogging tracks – all are a regular expectation from today’s homebuyers. This is fuelled by the renewed consumer mindset that making time for fitness is equally important as making a living. And it’s about time that we Indians caught up with this belief, which is already second nature to our western counterparts. Stepping down into your society garden is nothing short of motivating – seeing people around you being active works to fuel your motivation for a healthier lifestyle.

Also on the property topic, there is the herculean task of searching for your dream home. You need to be fit to even embark on this exciting and challenging journey. For a good real estate agent to show you some excellent properties, be prepared to walk through concrete mazes, test your calf muscles going up and down staircases, and possibly even spend hours on end hopping from site to site!

The fitness and wellness industry in India is on a high and only poised to grow further. Holistique is a program that focuses on health and fitness in exactly that – a wholistic way – enabling you to develop a sustainable healthy lifestyle in just 24 weeks.

For any property needs in Mumbai & Thane, call our preferred partners Blue Lotus Realtors on +918452811549 or email puja.banerjee@bluelotusrealtors.com

Want to share your story or your fitness journey with us?
Mail us at contact@anujaluniya.com !

Have you ever started a new workout  or fitness routine, and then quit soon after?
If the answer is yes, then you are not alone!

We all know that starting a new workout routine is SUPER easy. It’s exciting, its refreshing, and it makes you feel good about yourself.
But what happens next? How many of us actually follow through and continue working out after the initial few days or weeks?

So what goes wrong? We lose motivation!

Motivation is like the fuel you fill up in your car when you are going on a road trip. Without it, you will never reach your destination, no  matter how much meticulously you have planned the trip. But unlike fuel, motivation is something that is very fickle. It fluctuates daily. One day you are all gung-ho about workout and raring to go, and the next day you can’t even drag yourself out of bed.

So, what do you do? Give up?
Of course NOT!

There are 2 main things influence our motivation – generalization and negativity.

Let me elaborate.
Most of us feel this way, “I tried this for 2 weeks, and then gave up. I failed once, so what’s the point of trying again? I’m going to quit again anyway.” That is generalization.

That feeling of feeling discouraged and disappointed not only derails you from your goal, but further stops you from giving it another shot, from trying once again.

Now, negativity may come from other people, or it may come from within you. When people criticise you, saying things like – “Only 10 reps? That’s all you can do? Wow you’re really bad at this!”, are you more willing to succeed, or less?
Or even when you criticise yourself, thinking things like, “oh I couldn’t even do 5 reps of this exercise yesterday! Why did I ever think I can do it!  I should have never tried it.”, you are basically setting yourself up for failure, and killing your motivation.

Criticising yourself is not the great motivator you imagine it to be. Self-compassion, on the other hand, can be a much more powerful tool for change!

If you let yourself be pulled down and beaten up, reaching your goal of a fit lifestyle is going to be very difficult. What you have to do is, keep you motivation levels high! And it really isn’t as difficult as you may think.

There is one very simple trick.

Habits!

Habits are manageable. In our previous blog last week, we spoke about how to build habits and how to sustain them.
Every time you complete a habit, you get a feeling of success. You feel good, feel proud and happy!
This feeling of success becomes a source of constant motivation. If you did it once, if you completed your workout today, then why not tomorrow? And why not the day after?

Rather than beat yourself up when you go off track, realize and acknowledge that what you are doing isn’t easy. It is hard work to build and sustain a fit lifestyle. And you will have setbacks and roadblocks on the way. What’s important is not to give up. Get up, dust yourself off, and keep going.

Motivate yourself to power through!

So, what makes you lose motivation?? And more importantly, what brings it back? Tell us in the comments below!

How many of us finish our meals in a matter of minutes? As if the food will disappear if we don’t gobble it up? Or eat standing up because we don’t have to “time” to sit down, relax and enjoy our food? If you are having your lunch or dinner while binge-watching your favourite TV series, is the plate empty before you even realize it?

In today’s world, we are always running. Always rushing to get things done, to be as fast as we can. But this way of life shouldn’t be our way of eating! We live in a rushed, distracted society. We rarely take the time to really savour our food, sometimes not even to chew it properly!

Mindful eating is something that not only affects the way we digest our food, but also how our body reacts to the food! In simple terms, when you eat slowly, you digest better, your body uses the food more efficiently.

There are loads of reasons why eating slowly is a lot more beneficial than mindless, distracted and hurried eating.

  • Not overeating.
  • One of the most important benefits of slow, mindful eating is that it gives your body time to recognize that you are full. When eating, it takes about 20 minutes for the brain to signal that the stomach is full. But we, being the freakishly fast-paced people that we are, manage to shovel so much food in those 20 minutes, that we end up overeating and feeling “too full”.

  • Sensing satisfaction.
  • Eating slowly also helps us feel more satisfied – which is very different that just being “full”. When you slow down, you savour a meal, you pay attention to the flavours and the textures, and appreciate each mouthful.

  • Improves digestion
  • Eating slowly also helps improve digestion.
    Digestion starts from the mouth, so large bites that are hurriedly eaten and not chewed properly are more difficult for the stomach to break down, thus leading to indigestion and other GI problems. And who wants that?

  • Helps in losing weight!
  • Fast eaters generally gain more weight over time than slow eaters. Just by eating slower, you eat less food (you don’t over-eat), and end up consuming lesser calories than you would if you rush through your meals! So if weight loss is on your agenda, eating slow should be a part of you lifestyle.

  • Less stress.
  • Eating slowly while paying attention to your food is a great form of mindfulness exercise. Be in the moment, concentrate on what you are doing, rather than just doing it to get it over with. This kind of mindfulness will help you calm your mind and lead to lesser stress. Give it a try!

  • Lesser craving post meals.

  • Research has shown that people who eat slow, and are thus more satisfied with their meal, have lesser mid-meal cravings. It keeps you from binge eating on unhealthy snacks during the day!

    So how can you eat slow and eat right?

    Try some of these tips!!

    – Try to eat with minimal distractions. Avoid eating while watching TV, driving, texting, etc.
    – Choose high fibre foods that require you to chew just a little more, like fresh fruits and vegetables.
    – Put down your utensils after a few bites. Take a moment, breathe and enjoy your food.
    – Use smaller utensils and silverware (plates/bowls/spoons).
    – Set aside time to eat, and try to take at least 20-30 minutes from the start of your meal till the end. Don’t just eat when “convenient”.
    – Eat with other people around. With family or friends, the conversation flows freely, so the meals usually last longer than they would if you eat alone.

    You are fuelling your body whenever you eat something. That’s important. Give it the time and attention it deserves!

    What do you do to make sure that you are eating the right way? Any more tips that we can add in our blog?
    Do let us know in the comments below!!

    The proliferation and use of PDAs & touchscreen smartphones, and the significant increase in time spent at computer keyboards or engaging in video gaming has created a whole new generation of people of all ages experiencing RSI(Repetitive Stress Injury). More and more, people are depending on these devices to stay in touch with friends and family. However, an increasing number are beginning to pay the price for such ready access to the world.

    As mobile phone technology develops, mobiles are getting smaller, with buttons closer together. Small, fine movements tend to aggravate more than larger movements-this coupled with the smaller buttons can lead to injury as smaller buttons are harder to activate.

    When you are text messaging, you tend to hold your shoulders and upper arms tense. This cuts down the circulation to the forearm, when in fact it needs a greater than normal blood flow to achieve the fine movements of the thumbs and fingers.

    One of the commonest RSIs, popularly called “Blackberry Thumb” occurs because these devices rely almost solely on the use of your thumbs (not all of your fingers) for typing. Any device that relies on the thumbs for typing can cause this type of injury because the thumbs simply weren’t designed for such use. Additionally, there are also other stress injuries reported — wrist, forearm, shoulder, upper back and neck — as a result of constant texting.While it’s hard to use mobiles & tablets in the same way you’d use a computer, the risks of injury are the same – Repeated motion, Unnatural postures and Bright screens, can all cause injury if you aren’t careful.

    The problem with smartphones and tablets is that you can literally use them in a million different positions—most of which probably aren’t very good for your body.

    Tips to Follow

    • Holding your mobile/tablet flat is bad for your neck, but holding it completely perpendicular is bad for your wrists. As such, you’ll want to compromise by holding it at a 30 degree angle when you’re typing or using the touch screen. If you’re just reading, you can position it more perpendicular, at whatever angle makes it easy to see.
    • Tap lightly on the keyboard. Many people have a tendency to tap very hard on touch screen keyboards because they lack tactile feedback, like real physical keyboards do, and this is bad for your fingers, wrists, and forearms. If you’re typing something longer than just a few sentences at a time, it’s probably worth investing in a Bluetooth keyboard.
    • As you type or use the touch screen, be sure to keep your wrists straight, while keeping your arms and fingers loose and relaxed.
    • Avoid eye strain by making the font larger when possible. If you’re using a program that doesn’t allow you to set the font size, you can buy glasses specifically made for reading tablet displays. If you’re doing a lot of reading, try eye-friendly E-Ink readers like the Kindle or Nook as opposed to the iPad or Kindle Fire.

    Its best to…

    • If texting starts to hurt. Stop. Use the other hand or call instead
    • Vary the hand you use
    • Vary the fingers you use
    • Don’t text for more than a few minutes without a break
    • The best option when it comes to touchscreen phones is to use a Stylus while using the phone, as it uses larger muscle groups compared to using only a finger. Hold the stylus like you would hold a pen.

    The biggest sufferers are college students and young adults. Plus, there’s not enough attention paid to ergonomics. RSI is preventable. It happens because it’s not taken seriously.

    And an increase in miniaturization, and decreased usability–rates of aching thumbs among today’s people is likely…to swell.

    If you’ve found any tricks that work especially well for you, share them in the comments below.

    Being a physiotherapist and fitness coach, I’ve come across so many women for whom working out with help of free weights or machines is a strict No-No. There are so many myths in their minds about working out with weights. Most of them feel that weight training is only for men who aim to have a 20 inch biceps or a 6 -pack abs.

    If you want to get stronger, leaner and healthy you have to supplement your aerobic workout with the key component of fitness and that’s “weight training”.
     
    “USE IT OR LOSE IT”
    As we age our muscle mass gradually decreases and hence our metabolism (i.e the energy our body spends in normal functioning of our important physiological systems). So when muscle is depleted, your fat percentage increases.
     
    MYTHS RELATED TO WEIGHT TRAINING
     
    Myth I : Weight training will make you bulky or masculine
    My dear ladies the hormone to be blamed for bulking up is testesterone, which is in abundance in males but is in very minimal quantity in females. Our oestrogen abundance prevents us from developing a masculine body, unless you take steroids externally.
     
    Myth II : Weight training will increase chest size
    Breast size can never be increased or decreased. But yes it will surely make your chest look firm.
     
    Myth III : Weight training will make your body stiff
    There are many exercises such as dead lifts, chin ups, etc which will make you use your complete muscle length and hence maintain flexibility.
     
    Myth IV : If you stop exercising your muscles will turn into fat
    This myth is just like someone saying you can turn gold into brass!! Remember, both are different types of tissues so it cannot interchange.
     
    Myth V : Women should do only cardio and if they want to do weight training they should only do so with lighter weights
    Cardio is a very important component but if you are doing cardio for long hours it will not only burn your fat but your muscles too. And, if you are weight training with light weights then its not of much use as there won’t be any muscle breakdown. You need to overload your muscles to get the desired result of toning up.
     
    BENEFITS OF WEIGHT TRAINING
    • Increases bone density thus preventing osteoporosis.
    • Increases your resting metabolism and burning more calories even when you are at rest (increase in Basal Metabolic Rate).
    • Decreases the risk of injuries by making your bone, muscles and ligaments stronger.
    • Helps to improve balance and coordination.
    • Improves your stamina.
    • And above all for most of the women it gives you a fabulous toned body .
    Always make sure you adopt the right posture/form and correct breathing (exhale on exertion) before focusing on repetitions and intensity of weights.