Tag Archives: exercise

Stay Motivated !

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!

Mini Habits, Big Changes

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!

4 Practical hacks to overcome fitness roadblocks

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!

Eat Slowly… What’s The Rush?

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!!

    Kick Off Those Shoes! Go Barefoot!

    When was the last time you walked, or ran, without footwear?

    Remember your childhood? Kicking off your shoes, running around barefoot, not a care in the world!

    As we grew up, the heels, socks and shoes, pretty sandals and pedicures took priority over the feel of the ground under our feet. After all, who would want to walk on such uneven ground, right? What kind of benefits can that have?

    Well, being barefoot, in fact, has a lot of benefits!

  • Strengthens your feet muscles
  • Going barefoot uses those muscles in your feet that usually stay cushioned and covered by your footwear.

  • Improves your balance
  • Balance, just like strength, speed and agility, is trainable. And moving around barefoot is a great way to do that!

  • Corrects your posture
  • Heels, or even shoes with small lifts under the heel, mold our bodies. To stay straight up, we push our butts back, and our waists forward. Barefoot, our body stays straight, without putting strain on our spine, butt or waist!

  • Improves blood circulation
  • We all know how the roads are in India, right? But that may actually be in our favour! Every step on an uneven surface stimulates the muscles in our feet and increases the blood circulation. Also, better circulation means less aches and pains, less varicose veins and warmer feet and legs in the winters!

  • Improves immune system
  • The soles of the feet have lots of nerve endings and sensory receptors. These send positive vibes to our brain for making our immune system more powerful and prepared. Walking barefoot helps activate these receptors, thus strengthening our immune system!

  • Exercising barefoot is very beneficial!

  • By training barefoot, you improve your strength, mobility and the ability to sense the position, location and movement of the body and its parts, which is called the “proprioception” of your feet. It also improves overall dexterity and reactivity.

    Going barefoot is also a great stressbuster! Just imagine walking on soft grass, or sinking your feet into the sand on a beach… Feels amazing, doesn’t it?

    The Holistique Program promotes barefoot training for all the wonderful benefits mentioned above!

    So why don’t you try it out, and give your shoes a break?

    Start out slow, though.

    Years and years of wearing “comfortable” footwear makes your feet accustomed to the feeling of always having a layer between your feet and the ground. So, start slow. Walk around your house barefoot, take a stroll in the park, or just stand on uneven ground and feel the surface with the soles of your feet.

    If you aren’t comfortable going sans footwear immediately, try out minimal footwear as visible in the image above. Minimalistic footwear gives you the feel and benefits of barefoot walking without the fear of injury! Get your feet evaluated by a barefoot specialist before going in for minimal footwear.

    See how it feels, and go from there! Going barefoot really makes you feel wonderfully connected to the earth!

    Give it a shot, and tell us about your experience in the comments below!

    Holistique Truffles! The Deliciously Healthy Go-To Snack!

    We all yearn for that “something sweet” after our meals, don’t we?
    The mid afternoon snacks, the cravings in-between meals, midnight munch sessions… We are always on the lookout for that one amazing thing that not only satiates our hunger pangs, but also satisfies our need for something delicious and delectable!

    Well, we are here to tell you that… Your search is over!!! The Holistique Truffles are BACK!

    It is common knowledge that exercise and healthy eating are the two sides of the “fitness” coin. But most people think that “healthy food” is synonymous with “boring food“.

    That’s not true at all!

    The philosophy around which our truffles are woven is simple, short and sweet: healthy food shouldn’t just be high on nutrition, it can and should be delicious too!

    There are so many “healthy chocolates” in the market to choose from. So confusing, isn’t it? So, why should you choose our artisanal truffles?
    Well, first of all, the filling of the truffles is 100% natural, nourishing, and super flavourful!
    As if that wasn’t enough, this filling is encased in a thin layer of sinful dark chocolate… and who hasn’t heard of the goodness of yummy dark chocolate?

    The ingredients used to make these delicious morsels are of the highest quality. They are vegan, gluten-free, highly nutritious, and absolutely guilt-free!

    Empowered with complex carbohydrates, satisfying proteins and healthy fats, these artisanal truffles provide you with long lasting energy. And what’s even better is that they actually promote fat loss by helping you get rid of unhealthy snacking habits and unnecessary munching!

    There are 2 scrumptious, delicious flavours for you to choose from: Jamocha, and Sinful Duo.
    Check them out in our Facebook Shop!

    Every single truffle is handcrafted, and does not have any additives, enhancers or preservatives added. The sweetness emerges from the fabulous ingredients themselves!

    Whereas normal store bought sweets derail you from your fitness goals, the Holistique Truffles do the exact opposite, and fast track your journey toward a healthy and happy you!

    So what are you waiting for??

    Go ahead and devour as many of these that you possibly can!!

    Stay Hydrated!

    The human body, as we all have been taught in school, is made up of 70%-75% of water. This little fact has been drilled into our heads! But what good has it really done?

    Most of us still do not realize the importance of water in our daily lives.

    Water is not just handy to quench our thirst. It is essential for the proper working of our bodily functions. It helps the body with digestion, absorption of food, regulating our body temperature, blood circulation, carrying nutrients and oxygen to the cells in our body, and for removal of toxins. Water also helps with the movement of joints, and helps protect organs and tissues of the body.

    Well, this is what we know. But what about fitness? Do you know how water helps us in achieving our fitness goals?

    Whether you are a professional athlete, or someone who exercises for recreational purposes, it is extremely important to stay hydrated.

    So, let’s take a look at how staying hydrated as you work out makes a difference.

    Helps You Lose Weight!
    Water helps in regulating your digestive system, so that the foods you eat are processed efficiently by your body.

    Improves Muscle Tone
    Our muscles are 75% water. Drinking more water helps you maintain your muscle tissue and muscle tone.

    Prevents Muscle Cramps
    Water and the electrolytes found in water allow your muscles to contract, while preventing shrinkage and helps prevent the soreness related to exercise.

    Prevents Illnesses
    Catching a cold or falling sick is something that completely derails our perfectly planned workout program. Staying hydrated helps us avoid that! Not only will drinking water help you if you do get sick, research has shown that drinking at least eight glasses of water a day will reduce your risk of falling ill in the first place.

    Helps Kidney Function
    Our kidneys filter the waste present in blood, which ensures that your muscles stay oxygenated efficiently. Water is essential for the kidneys to perform this function.

    So now that you know how important it is to stay hydrated, keep a check on the amount of water you are consuming! Track your water intake using a fitness journal, like our Holistique Journal, or use a mobile app!

    Let your thirst be your guide. Make sure your body doesn’t get dehydrated!

    Carry a bottle of water with you at all times, and keep sipping throughout the day. And don’t forget to refill that bottle!

    How much water do you drink in a day? Do you think it is sufficient?

    Let us know in the comments below!

    Online Fitness Coaching – The Advantages

    In today’s age, technology has grown in leaps and bounds, bringing the entire world to our fingertips. Every aspect of our lives, our jobs, the way we travel, the way we work, our leisure activities, everything has been affected and made easier by technology.
    So why not our workouts too?

    I am talking about the ongoing debate about online fitness coaching.
    To find out what people really feel about the same, we conducted a survey. These were the results.







    So what we realised was that people are open to the idea of online coaching, but don’t necessarily know or understand the benefits of the same.

    So here we are!!!
    We understand that you are skeptical about the idea. Well, I am here to tell you that the benefits of online coaching vastly outweigh the apparent disadvantages!

    First of all, what does an online fitness coach do? Simply, an online coach can help you reach your health and fitness goals with all the convenience of training in your own home, or other personal space. An online personal coach can provide you all of the services a face-to-face professional would.

    Listed below are the advantages of online coaching-

    Convenience
    No more will you have to miss your workouts because of the weather or the inaccessibility to the gym! With online training, all you need is some space in the comfort of your own home, and you are ready to go!

    Continuity
    How many times have you missed your workout because you are travelling, or out of town? Or your kids have their exams going on, or are not feeling well and you need to be at home with them?
    With online coaching, you can not only exercise at home, but take your workout with you wherever you go!

    Real-time corrections
    With the technology advances that we see today, real-time training and monitoring an online class has become a reality. Your coach could be sitting in another city/country, but with the help of live video training, they are always available to answer your questions and correct you if you are doing something wrong!

    All the time in the world
    Time isn’t a problem anymore! Missed your morning workout due to other commitments? Just see the recorded workout session and get your exercise quota of the day!

    Easy Accessibility
    Now you don’t need to search and search for a good workout program, only to find that the gym/fitness club is too far away, or not accessible! All you have to do is switch on your mobile, laptop or tab, and you are sorted!

    Non-distractive environment
    You can workout at home within your comfort zone, and no distractions around! No shouting, no crowds, no noise, no sharing your personal space with others. You focus on mastering your technique without getting worried of who’s doing what. Just focus on YOU.

    Self-Motivation
    Self-motivation plays an important role in getting fit, and when you are responsible for your own workouts, what could motivate you more? With regularly tracking and monitoring your progress, you never miss a workout!

    Skeptics think that the one downfall to online coaching is the safety factor. But as we have explained above, when you have live training sessions where your coach can see exactly what you are doing, and your coach is just a click away on emails and calls, what do you have to worry about?

    So what do you think of Online Fitness Coaching??
    Is it a Yay or a Nay?
    Have any more questions or concerns about the same?

    Tell us in the comments!!

    Rant Alert! When you got it, flaunt it

    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.

    Workout Smarter not Harder

    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!