Tag Archives: fitness for women

Guest Blog: Fitness in other professions!

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 !

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!

Building Habits to Achieve Goals!

What do all of us do when we want to achieve something new in life?

Whether we want to get in better shape, eat better, sleep earlier, do better at work, write a best-selling book, cook gourmet meals, or anything at all, the first thing we do is we set a goal. We write it down on a piece of paper, file it or keep in neatly in a drawer, and then very conveniently… forget about it!

Heard the saying, “A goal without a plan is just a dream” ?
All of us love to dream, and dream big! Nothing wrong in that! But how about we actually DO something to achieve those dreams? How about we take actual, concrete steps to achieve our goals?

Setting goals is great for the short term. Definitely. Your goal motivates you, challenges you, makes you move!
But the problem with goals? They have an endpoint. They rely on factors that we can’t always control! So ultimately, setting goals is good, but it’s an incomplete system.
So what’s a better solution?

Build HABITS to achieve your goals!!!

Now, what is the difference between the two?
Let me give you an example. Say you decide to run a marathon (goal), so you plan and plan and plan for it, make notes, study on it. OR you start running a little, every morning (habit) and gradually increase the distance! What do you think will give you results?

Habits power our lives, and our goals. Let’s take a look at how habits actually help you.

Good habits help you exceed your goals!
Say you want to lose 4 kilograms in a month. You work out, eat right, do everything possible and lose those 4 kilos! Once you achieve your goal, you feel satisfied. Happy.
And then you go back to your old habits and routine, and end up gaining those 4 kilos back. Instead, if you decide to work out regularly, make a habit of it, not only with you lose the 4 kilos, but you will be able to sustain it too!

Habits are easier to sustain than goals.
Since habits are repetitive behaviours usually on a daily or fairly regular basis, they are much easier to sustain.

Building habits successfully motivates you!
Imagine if you are successful in building a habit of exercising regularly. What does it do? It not only helps you accomplish your goal of being fit, it also constantly keeps you motivated to keep going!

Small habits are manageable, and help you grow!
Build small habits that are easy to repeat and easy to follow through. Once you get accustomed to them, you can start adding bigger and more complex habits to your lifestyle. For example, if you want to drink 1 additional litre of water every day, start with one extra glass instead of the extra litre. Once that is easy for you, move on to two, then three and so on.

So, how do you build a new habit?
Well, it’s actually not that difficult.
You have to follow 3 steps – a Cue, a Routine and a Reward.
Again, let’s take an example. Suppose you want to start meditating every morning. So, pick a cue , like brushing your teeth, that triggers your new routine. So, brushing your teeth is your cue to start your new routine – sit to meditate. Once you are done, reward yourself with something that you enjoy, like listening to your favourite song!

Once you actually break down a new habit into these 3 steps, it becomes easier for you to follow through, and more enjoyable too! Try it out!!

It is possible to get the life you have always wanted, to set big goals and achieve AND sustain them. All you have to do is really want it, and work for it!

And the best thing about habits? You don’t have to make big, bold and drastic changes in your life from the get go. Start small, and just go from there. Take a step. Commit to the process, not the goal.

So, this week, why don’t you start something new? Something you have always wanted to do, but have not been able to do yet? Try out the 3 step routine, and tell us how it works out for you!

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!

8 Tips To Stay Fit In A Busy Lifestyle

These days, we are all so busy in our lives, we rarely get time to think about ourselves. Our health and fitness take a backseat.
We remember to do everything else for everyone else. But where does the “me” time go?

Forget about eating or sleeping right daily, we don’t even take out the necessary time to exercise!
So in this busy schedule, how can you make sure that your body gets the required movement and your activity levels stay high?

Follow these simple tips!

Wake up early
When you wake up earlier in the day, you not only get the time to exercise in the morning, you start the day on a high!

Work smart
You don’t have to workout out every day to see the results! In fact, the Holistique Program runs on the principle of working out smart. With just two 90 minute workouts a week, you can not only see the change, but feel it too!

Be prepared
When you know you have to workout early in the morning, make sure your clothes, your water bottle and other essentials are all laid out and ready for you the night before.

Sleep well
Make sure you get adequate amount of sleep (at least 7 to 8 hours). Plan your bed time accordingly.

Workout with a friend
Its not easy to keep your motivation levels high all the time. You don’t have to do it alone! Workout with someone, someone who will push you when needed and keep you not only motivated, but excited to work out!

Eat right
Working out alone does not give you all the rewards. For a fit and healthy lifestyle, your food habits also play a huge role. Try to eat the right foods. A healthy, balanced diet is very important.

Plan your vacations well
When travelling, try and book a hotel with a gym. Maintain your schedule even when on holiday. Not only will it feel good, but it will also help you avoid the “small break” from working out, which generally turns into a “it’s-been-quite-a-while-since-I-worked-out” break!
If you can’t find a hotel with a gym, compensate for it by keeping your activity levels high. Go for treks and walks, go sightseeing, just keep moving!

Plan out your weeks
Plan your days every week. Mark down the days your want to work out in a journal, keep a track of your meals and general activities that you do during the week. It always helps to have a little self-motivation!
Check out the Holistique Journal for keeping track of everything essential for a fit and healthy YOU! Click >here< to know more .

Well, what are you waiting for?

With these tips, you will never miss your exercise quota of the day!
Try it out!

Do you have any other tips that you follow to stay fit and active? Tell us in the comments below!

Snack Guilt-Free! Recipe #1

Most of us LOVE late-afternoon snacks. We hog on anything and everything we can find in the kitchen at that time.
But these late afternoon cravings have a big role to play in messing up our meal plans! Sure, we all have slip ups and cheat days, but when it becomes a habit, it prevents us from reaching our fitness goals.

So what can we do to change that? Not eat anything when we are feeling hungry or have a craving for something yummy?
NO!
How about we eat the yummy food, but the right kind of yummy food?

Read below for a delicious, yet super healthy recipe for those mid afternoon cravings!

Sweet potato fries
Serves 1

Ingredients-
1 medium-size sweet potato
1/4 tsp Chilli flakes
1/4 tsp Oregano
1 tbsp Olive Oil
Salt to taste.

Method-
Preheat the air fryer to 400°F (200°C).
First, peel the potatoes. After peeling, cut the potatoes into french fries wedges.
Pat dry with paper towel.
Mix the olive oil and spices to it. Add salt to taste.
Cook in the air fryer for 22 to 25 minutes.
Enjoy with different kinds of dips!

If you don’t have an air fryer handy, just bake then in the oven at 200°C for yummy, crispy fries!

Sweet potatoes aren’t just delicious, but also have a number of health benefits.
They are soothing to the stomach and help prevent constipation.
The health benefits also include their ability to help lose weight, boost immunity, aid in digestion, treat asthma and bronchitis, and control diabetes.

So what kinds of snacks do you eat mid-afternoon? Do share your recipes in the comments below!
And do try the recipe! Don’t forget to tell us how you liked it!

The Benefits Of Flow

Have you ever been so involved in an activity that nothing else seems to matter, and you don’t know how the time has flown? You become so focused, so consumed by it, that in that moment, nothing else exists.

This state of mind is called the “Flow”.
The Flow is a state of the mind in which a person performing an activity is fully immersed in the feeling of energized focus, and enjoys the process of the activity.

The state of flow, or being “in the zone”, is a state of peak performance! It’s when your mind and body are working together as one. That’s why we are introducing mental flow into our workouts, which we will achieve by Setting Intentions.

An intention is a statement about what you want to achieve, whether it’s through a class, a seminar, or in life.
It describes an aspiration you may have – to think, to feel, to accomplish. This is for YOU.

Why are setting intentions useful?
When you are setting an intention deliberately, you are more likely to make choices that support it- your thoughts and actions are directed towards that intention.
You may not remember your intention consciously today, but your subconscious mind remembers it.

An intention can sound like, “I want to move faster and increase my stamina”, “I want to heal my body”, or “I want to improve my focus”. Trying to choose something that you can act upon.

Setting an intention is one way we can live a more mindful and conscious life. By setting an intention, we are starting to take a practice “out of the class” and make our practice one of mindfulness and not simply an exercise class.

An intention can be anything that brings you peace, happiness and joy.

The Flow has a lot of physical and mental benefits, like-
– More life engagement.
– More satisfaction in life.
– Better quality of life.
– More positive emotions.
– More self-esteem.
– More productivity at work.

Those who managed to spend a higher proportion of the time in the flow are generally more motivated, resilient, and definitely happier!

So, fill up! Take care of yourself. Emerge refreshed and energetic. No more running on fumes.

And just…flow!