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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 !

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!

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!

    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!

    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.

    Busting Women’s Strength Training Myths

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

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