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?
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!
Try some of these tips below!
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?
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 email@example.com
Want to share your story or your fitness journey with us?
Mail us at firstname.lastname@example.org !
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 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!
At the beginning of any new routine or workout, we all start with so much gusto!
The excitement of it being new and different keeps us going strong. Well, for a few days at least.
And then what? We get bored, tired, and finally, simply stop doing it.
You work very hard to achieve your fitness goals. You plan the workouts, the right eating habits, try to get your sleep pattern in check, but ultimately, it just doesn’t work. Maybe you get overwhelmed with it all. Or just scared that you will fail. So you give up before you can even start getting used to it.
This not only disheartens you, but also plants the seed of doubt and fear in your mind about trying yet another new routine! So, what do you do? Never try another fitness routine, or just quit the idea of getting fitter?
Of course NOT!
There is a very simple, practical solution. Mini Habits!
Mini habits are basically your new routine broken down into small, doable tasks to make it easier for you!
You know that feeling of being on auto-pilot when you are taking a shower or brushing your teeth in the morning? You don’t even need to think about the task while doing it. Why? Simply because you have turned these necessary daily activities into habits – you have done them so often and with such regularity that you now do them automatically!
The same applies to any new fitness routine.
For example, you want to start eating healthier. So, you make changes, make sure all your meals and snacks are healthy and in tune with your new plan.
But it’s not so easy to just change everything, is it?
Instead, try this.
Replace just one snack, like your evening snack of chips with something healthy, like a handful of peanuts!
So, instead of running away from too much change all at once, changing only one meal in a day to a healthy meal is easy, doable, and makes you feel so good! And it gives you the confidence and the desire to keep going!
Turning your fitness routine into a regular habit is not an easy task. But it’s in our hands to MAKE it easier!
So next time you get stuck with a new routine, just turn it into a mini routine instead, and see the magic work!
Do try it out, and let us know how it works for you!
Do you get all excited about starting a new fitness routine? New routine, new plans, new you! You feel motivated and ready to go!
How long does it last? How long before you start finding excuses to take a break, or reschedule (and there are so many, aren’t there?)?
When we start any new fitness and health routine, we all hit roadblocks. We lose motivation, feel overwhelmed, or just keep procrastinating.
It’s natural for you to be excited about something fresh and new, and then lose your resolve over time. What’s important is getting it back!
There are always going to be roadblocks on your way, but you have to know how to knock them down and keep going!
Here are a few hacks you can try.
#1 Attach something you already love to your new routine!
This works great if are a master at procrastinating, or just aren’t feeling up for it today.
Imagine this. It’s been a week since you started exercising regularly.
Today, you want to workout, but are just not getting the motivation to do so. Rather than feel low and bleh, why not play your favorite songs while you exercise? Not only will it get you up and running, and lift your mood, it will also make the new routine itself more rewarding for you. And isn’t that the whole point of it?
#2 Limit your choices
When we start a new routine, there is SO much to do! New exercises, new food habits, new everything! It gets really overwhelming sometimes, and that feeling makes us want to fall facedown on our bed and quit!
Too many options create anxiety and leave us feeling less satisfied! So, what can we do about it?
REDUCE our choices!
Let’s look at an example. If you are building a habit of eating breakfast daily, reduce your options to 1-2 for the entire week. Sounds boring?
It really isn’t, if being overwhelmed is something you are struggling with. Instead, it makes your life much easier, and helps you stay on track with your fitness routine.
#3 Choose an activity you enjoy.
Exercise is one of the most difficult habits to develop. And it is even worse when you are not enjoying what you are doing!
But, exercise doesn’t only mean going to the gym and doing the same reps on the same machines over and over again!
Today, we have the opportunity to do SO much more than just gymming! So, choose what you enjoy doing. If you like dancing, join a dance class! Go trekking! Or maybe join power yoga!
Go swimming, go shopping, go hula hooping! Just keep moving.
#4 One at a time!
When we plan to start exercising, or start a new routine, we are trying to build new habits. Healthier, fitter habits.
Building a new habit is tough, we all know that. But building 20 new ones at the same time? OVERWHELMING, and enough to drive you crazy!
If you want to start exercising regularly, eat better, have more water every day, sleep better, what do you do? You start ALL of this together. That’s just setting yourself up for failure!
Solution? Start with just one!
Just begin with trying to exercise regularly maybe. Once you have got that down, move on to the next one!
When starting any new fitness routine, the goal is to make it fun and EASY for yourself, not mind-numbingly tough!
So, next time you are confronted with a roadblock, try one of these hacks!
Have any other hacks that you use to make life, and fitness, simpler?
Tell us in the comments below!
Ladies, let me tell you something. The fact that you work out is a privilege, it’s a good thing, it’s something you ought to shout from the rooftops! Don’t be shy about it, be proud of it! You do it because you are able, and because you have the right idea of taking care of your body and living an active life!
This rant is about why women want to hide it from the world that they workout. Many women refuse to share their videos or photos on social media, and yet they want to be clicked, and worse still – viewing similar stories by strangers online inspires them. Is it that you feel embarrassed? Is it that you believe in the evil eye, and some undeniable force might stop your progress just by viewing a picture of you on social media?
It’s understandable to fear the unknown, the random strangers who don’t know you and yet might enjoy checking out such posts and pictures. That’s something we can’t really avoid in today’s digital age. What you ought to remember is that you could be inspiring another ordinary person with similar challenges as you to take out time for themselves and achieve their goals. Haters are always going to hate, and living in fear of that should not stop you from being accountable for your goals – so ladies, put it out there! Get online!
Think of it this way: you are helping to make the world a happier, healthier and fitter place. People will always talk, so let them. If they talk negative, it could be that they are jealous. If they talk positively, then be glad that you impacted someone in that way. You never know who you might inspire by sharing your journey, so just know that whatever you are doing is not only good for you and your direct family, but for your peer influences as well.
All this aside, be proud of the choices you have made to keep your body moving. Realize that your hard work and progress can motivate and inspire others. Show people your before and after shots, and even your work-in-progress shots. Because the truth is, it’s always going to be a journey. Fitness has no final destination. Once you get a taste of it, you will always and only want to better yourself.
How often should you train? Is 5 days better or 2 days?
These are some of the questions I am often asked at the studio. The truth is, training frequency is a highly debated topic in the fitness industry. Currently the mindset of most women is to work out five days per week because they believe that the more you exercise, the more results will show. This is a MYTH! In fact, many women spend an hour or less a day working out and the rest of the day in a somewhat sedentary fashion – which actually negates the workout benefits!
My philosophy on training for strength and fat loss is simple. I want to do as little as possible to continue making progress. If anything, I’d rather under train than over train. This goes hand-in-hand with another key priority: I always focus on quality of training and movement. What many fail to realize is that for fat loss, we often need a total lifestyle overhaul.
Benefits of training 2 days a week include:
– Prevents gross overtraining
– See progress faster than traditional workout frequencies
– Joints love 2 days per week as it reduces chances of doing something that hurts or injures your joints
– Exercises in the program are more focussed, making you good at what you do and getting you the results you need and want
– Time is freed up to focus on your nourishment (planning, shopping, cooking) and rejuvenation part of your lifestyle. Without nutrition and stress management, you won’t get the maximum benefit from your workouts
Your body builds or gives you the best results when it has time to recover from every workout along with good nutrition and rejuvenation. In any myofascial fitness program, I recommend 48 hours for recovery. But that doesn’t mean your body isn’t working – during recovery your body is actually repairing and becoming stronger on a cellular level, and burning fat to do this!
Now, I don’t advocate that you spend the rest of the days lazing around – in fact you’ll feel the opposite. Your workouts should give you energy on your other days to keep your body moving as it was meant to. You can go for walks, treks, cycle, dance, play with your kids, and feel great that you’re living an active lifestyle. You will see for yourself once you move more frequently – not only are you more in tune with your body, but you tend to “get it” much faster.
At the end of the day, the real question is not how often you should train but how much can you recover from training?
By switching from 5 days to 2 days a week, I have made the best progress in my career for my clients and myself. Like everything in training, you need to figure out what works best for you and your body. Once you figure it out, you’ll be amazed at the progress you make.
Tell me in the comments below what kind of workout works for you!
Let’s talk about exercise, fitness and health in the Indian setting. Enough has been written about this topic from a western perspective, and now that the fitness trend is picking up in India, we ought to embrace this movement!
Women’s fitness in particular has picked up significantly, with women-centric studios and programs cropping up. We all know exercise is essential, especially due to our sedentary lifestyles. For women this is all the more important – from young girls, to post menopausal women, and everyone in between. The benefits of exercise for women are countless throughout all stages of life. From building bone strength and muscle mass to preventing gynecological problems to restoring posture, balance and functional independence, the benefits are endless. And today’s Indian woman knows it!
And yet, the question remains: why do only 10-15% of Indian women exercise? What about the other 90-85%? The myriad of reasons for women not having time to exercise is astounding. Health cannot and should not be taken for granted! It’s always better to jump on the prevention bandwagon first, rather than learn the hard way.
Now, exercise does not mean a walk in the park for an hour. There are a variety of workout styles for a reason. Women need to incorporate strength training, especially Indian women (more on why in a later blog). Your exercise toolkit should have a variety of workout styles so that you achieve not just the weight loss benefit but other benefits of exercise. And sorry ladies, stretching is not working out! And doing cardio to lose those tyres isn’t going to work! Walking, jogging, running, cycling or an hours Aerobics/Zumba (no matter how much fun) are all good but alone, are not enough to keep you fit. Cardio is only one aspect of fitness. You need strength, balance, agility, power, flexibility, reduced risk of lifestyle diseases and hormonal balance too. You need exercises to keep you gynecologically healthy (the number of young girls with PCOD is on the rise and so is the number of women going in for IVF).
Exercise to show and maintain results requires sincerity, dedication and perseverance. Before joining a class, make sure you get to know what the exercise program is all about. Does it interest you? Do you think you can persevere with it? Always choose a program that you will be able to enjoy and sustain, because that’ll keep you from quitting.
Healthy living is not by chance. It’s a choice. A lot of little choices you make everyday to live healthy. Now ask yourself, do you really want to take your health for granted?