Ever wondered why achieving you fitness goals always seems like a never-ending struggle?
There are various reasons for it. One very important one being lack of clarity in differentiating between weight loss and fat loss.
How many times have you said, or heard someone say, “Oh how I wish I could lose some weight fast!” . Now, losing weight isn’t really that difficult. It IS quite easy. All you have to do is stop eating!
But what you don’t realize in that is, you aren’t just losing weight, you are losing muscle too!
The goal, the actual goal, should be to lose fat instead of just seeing the number drop on the scale. Your body fat percentage is the key indicator of your actual fitness, not your weight!
When you talk about losing weight, what you usually mean is slimming down. You want to tone your “problem areas”.
It is possible to get thinner or toned without actually seeing a change in your weight. Sounds strange? It really isn’t!
This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you’re moving in the right direction. The problem is, you may be focused on the scale, believing that if that number doesn’t change, you’re simply not getting real results.
So, if fat loss is our goal, then we have to focus on preserving our muscle while we lose fat, because once you start losing muscle, you are fighting an uphill battle with the fat.
People often sabotage their health by dieting, not eating enough food, and thus compromising on the nutrients your body requires to stay fit, resulting in muscle loss. You have to make sure you exercise. It gives your muscles a reason to maintain themselves. If you don’t exercise, your body is slowly going to shed away the much needed muscle.
Knowing the difference between losing weight and losing body fat can change how you see your self, your progress, and maybe even how you look at your own body.
So how can you measure your progress?
– See how your clothes fit!
Check if they fit the same as before, or have they become loose? Keep one pair of pants that is one size too small, and wear it every month to check if it fits any better.
– Take your measurements
Check if you are losing inches.
– Really see yourself.
The mirror doesn’t lie. And who would know your body better than you?
– Use a scale.
No, not the weight scale. Use a scale that measures your body fat.
– Set performance goals.
Instead of weight loss goals, set goals that help you improve your endurance, stamina and strength. Set tangible, reachable goals, and keep striving to do better!
Drop in your weight isn’t always a success. Focus on your health and on being fit, not just on being skinny and thin.
Put away your scale, and see just how far you have really come!
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?
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!
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-
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!
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!
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!
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!
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 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!!
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!
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?
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?
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?
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!
– 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!