Tag Archives: fitness

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!

Pelvic Health Awareness

Pelvic floor problems are way more common than you can imagine. One of the reasons you may not know about this is..? You guessed it right! Because we don’t talk about them!
Numerous people suffer from pelvic floor dysfunction.

The need for awareness about this topic is paramount. That’s why I got in touch with Ms. Suzanne Ko, a certified postnatal fitness specialist.

In our blog today, we have come up with the FAQ’s people have about Pelvic health, and the answers to them!

1. What is pelvic health? What all does it include?
Pelvic health starts with the pelvic floor. The pelvic floor is the base of our core. Along with its team members (diaphragm, transverse abdominis, multifidus), the pelvic floor helps to stabilize the body. A well-functioning pelvic floor assists us in performing daily activities and exercise.

2. Are some women more prone to pelvic health issues than others?
Yes.
This can be due to many factors, including genetics, pregnancy, lifestyle habits, heavy physical work, chronic constipation, obesity, long-term coughing or asthma, or hysterectomy. Pelvic health issues do not just affect women, but also men. They can arise as early as adolescence.

3. What are the most common pelvic health problems?

The most common pelvic health problems are:

• Diastasis recti – A weakening of the connective tissue between the “six-pack” muscle.
• Pelvic organ prolapse – A condition where the organs of the pelvis descend toward or through the opening of the vagina due to a loss of support from the pelvic floor muscles, fascia, and ligaments.
• Incontinence (urinary, fecal and/or gas)
• Pelvic pain
• Painful sex
• Back, hip, sacrum, or coccyx pain
These pelvic floor conditions do not just apply to women who have had a baby. They can also present in high-level athletes and some pelvic floor conditions present in men as well.

4. How will I know if I have a pelvic health issue?
Some will have a pelvic floor issue, but may not present with symptoms. Symptoms to look out for are signs of leaking, heaviness or pressure in pelvis, back pain or a feeling of incomplete bowel or bladder emptying.

5. Is regular screening necessary? How often?
Getting assessed by a physical therapist is a great way in actively being preventative when it comes to your overall health. It is highly recommended to get assessed by a women’s health pelvic floor physical therapist after your postpartum visit. Once cleared by your physical therapist, I recommend doing a yearly screen.

6. When should I visit the doctor if I feel I have a pelvic health issue?
I recommend seeking out a pelvic floor physical therapist if you feel that you have a pelvic health issue. A pelvic floor physical therapist addresses the the body as a whole, versus a doctor that will only treat the symptoms.

7. What can I do to improve my pelvic health?
Pelvic health starts with breathing and alignment. Pay attention to how you move throughout the day, which is more important than the hour you spend at the gym. This includes how you sit, stand, walk, pick up objects, perform household chores, pick up/hold/carry your children and how you use the bathroom. Try to keep your ribcage stacked over your hips and bum untucked, while performing any of these activities. Train for function at the gym, so you can perform your activities of daily living – hinging, squatting, pulling, pushing, rotation, loaded carry. Good nutrition is also an important factor, especially for new moms healing postpartum. Sufficient fiber in the diet will help prevent constipation.

8. In a country like India, what hygiene methods should I follow to have good pelvic health?
Elevating your feet (using a step stool) when you eliminate prevent excessive straining on the bladder and bowel. Hovering over the toilet can also put strain on the pelvic floor.

9. How do I maintain pelvic health as I age? (At different ages)
Implementing the changes I have suggested will help you to be proactive in your pelvic health, especially as you age. Changes in hormones in women as we age will increase pelvic floor conditions.

Pelvic health is an extremely part of a fit and healthy life. It’s not a topic to shy away from, or to be ignored. It is something that needs to be discussed and talked about!

If you have any other queries, please ask us in the comments below!
Also, I would love to know what YOU do to take care of your pelvic floor!

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!!

4 Secrets to A Healthy Lifestyle

One time or another, all of us have done some form of exercise in our lives, like walking, running, playing sports, dancing etc.

The reasons for doing so, are many. You may want a good body , or want to lose weight or fat, or improve your strength and flexibility, or be happy and stress free!

Now the question is this. What have you done to achieve your goals? Have you taken some steps to do so, and have you been successful?
If the answer is no, then why not?
And if the answer is yes, then I have another question for you.
Have you been able to maintain the goals that you have worked so hard to achieve? It’s not easy, is it?

That’s where the 4 keys to a healthy lifestyle come in. Yes, just 4!
It’s simple, doable, and the best part is, IT WORKS!

The first one to start with is- CONSISTENCY
When you do something repeatedly, what happens? A habit develops.
So if you decide to do something that will help you get healthier and fitter, and consciously make an effort to repeat it CONSISTENTLY, your body adapts to it and it becomes a habit. When continued, this habit becomes a part of your daily life!

Reading the above, did you feel motivated and excited to start exercising, to start making a difference in your life? Yes?
So, do you think the motivation to take that step, to take action, is enough to delevop these habits, and to sustain them?
NO!

For that you need the next 2 keys- DISCIPLINE and DEDICATION.
When you can do what’s needed to be done, even when you don’t want to, then you will achieve your goals faster!

So, we have consistency, discipline and dedication. So what is the last key?
Think about this. You do all of the above, but you always have to keep yourself in check, never letting yourself slip up even once. Does that sound like fun? It doesn’t to me!
Perfection is impossible. And BORING!

So what will help us here?

MODERATION!
The perfect healthy lifestyle doesn’t exist. It’s impossible that you will never slip up. So, it’s very important that you don’t be too tough on yourself. Even if you do fall off the wagon, so to speak, remember that the secret to success is to get up, and get back on track. Let your discipline kick in and prevent a lapse from becoming a relapse.

So now we know the secret formula to sustain a healthy lifestyle…how about we go ahead and begin?

Keep Your Weight On Track This Festive Season!

The holiday season is here!
Christmas, New Year’s Eve, and so many weddings!
The holiday season is a time filled with parties, family gatherings, and LOTS of yummy food. It’s so easy to overindulge on those delicious goodies and mouth-watering feasts, isn’t it?
But there’s no need to miss out on the festivities! With just a few tips and tricks, you can party to your heart’s content without feeling guilty!

Drink responsibly.
– If going for a party, hydrate well before, as well as after, having drinks (alcoholic or non-alcoholic).
– Alcohol is full of sugar, and it slows down your metabolism. So chase every drink of alcohol with one glass of water!
– Sip your drinks instead of gulping them down. This way, instead of having too much, you can control your intake. Also, avoid having drinks with sugar or canned juices.
– Don’t drink and drive!

Plan your meals.
– When you know you are going for a party in the evening, plan the other meals of the day accordingly. Make sure everything else you eat that day is balanced in nutrition.
– When surrounded with family and friends, food is usually piled high on the plates! It takes some time for the brain to realize your stomach is getting full. So, set your fork down between bites, sip some water, enjoy each mouthful.
– Don’t skip your breakfast! It is rightly said that breakfast is the most important meal of the day. Don’t miss out on your breakfast as it will make you overindulge in your next meal!
– Take smaller portions of food when eating. And don’t hang around the buffet! It’s not easy to resist when you see all those yummy goodies! So get away, on to the dance floor!

Exercise!!!
– Do not miss your exercise sessions this festive season!
– If you can’t go to the gym/studio/club for your workout, up your physical activity! Take brisk walks, climb the stairs instead of taking the lift, dance your heart out!!!
– Get your exercise through other means, like dancing, hiking, swimming, trekking, etc.

• Monitor your Intake!
Write down your food and water intake, keep a check on it. The Holistique journal can help you with this! It helps you monitor your physical activity, your food intake, your water consumption and even your mood! It’s a must have this holiday season.
Get it in our shop! Click on —- https://www.facebook.com/commerce/products/1667900579948973/

We realise it is difficult to be able to workout during this season, with all the festivals, parties and functions taking over your days! So, make sure you try out our exercise tips!
Remember the “feel-good” feeling you get post workouts? That’s your body releasing endorphins. And endorphins make you happy!

So, what are your plans this holiday season? Do you have any useful tips to stay fit during the festivities?
Tell us in the comments below!

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!

Move, Nourish, Rejuvenate – what does it all mean?

Join Holistique this Summer!
Join Holistique this Summer!

It’s no secret that our lives have become more and more sedentary, thanks to the influx of technology in our lives, and the fact that we outsource a lot of physical tasks to domestic help. Previous generations did a lot more physical work, even visits to the local bank and grocery stores, as these facilities were not available to them online as they are to us now. Hence the necessity to make movement a conscious part of our daily lives. We can even use technology (e.g fitbit reminders) to help us with this! Holistique is a contemporary movement based program, which has a multi-disciplinary approach. The workout fuses the age old principles of yoga with the latest evidence based body-weight workout styles. The sessions are small group personal coaching sessions with every client receiving personal attention from the coach.

Of equal importance to moving the body is to fuel it with the right nutrients. That is why Nourish is the second step of the Holistique program, because health is nothing without food. The Indian way of living, when it comes to food, is vastly dependent on the different sub-cultures that we all belong to. A Bengali family’s eating habits are extremely different to a Gujarati’s, for example. But at the very essence, the fundamentals remain the same. Indians know a million and one nourishing recipes which are not only good for us, but taste delicious too, as opposed to the bland and boiled options we often see coming from western influenced diets. The Holistique program helps you choose the right foods for your diet, without sacrificing the taste. Holistique emphasizes the marriage of movement and food with balanced eating recommendations and personalized meal planning by an experienced nutritionist and foodie!

To rejuvenate is to look or feel better, younger, or more vital. At Holistique, we have kept this in mind whilst designing our program. It’s a program that not only exercises your body beautifully, but also makes you aware of how you feel, thereby exercising your mind positively as well. It makes you conscious of how your thoughts and actions affect your lifestyle. And it stays with you long after the session – because we all know that simply doing one session of exercise is not going to get real results. It’s the remaining hours in the day that we need to practice mindfulness in our thoughts, and exercise discipline in our actions. And with Holistique, we will ensure you do this with joy, because joining this program will make you feel whole – in body, mind and spirit.

How do Electronics Affect Your Posture?

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.