Tag Archives: ladies fitness

Eat Slowly… What’s The Rush?

How many of us finish our meals in a matter of minutes? As if the food will disappear if we don’t gobble it up? Or eat standing up because we don’t have to “time” to sit down, relax and enjoy our food? If you are having your lunch or dinner while binge-watching your favourite TV series, is the plate empty before you even realize it?

In today’s world, we are always running. Always rushing to get things done, to be as fast as we can. But this way of life shouldn’t be our way of eating! We live in a rushed, distracted society. We rarely take the time to really savour our food, sometimes not even to chew it properly!

Mindful eating is something that not only affects the way we digest our food, but also how our body reacts to the food! In simple terms, when you eat slowly, you digest better, your body uses the food more efficiently.

There are loads of reasons why eating slowly is a lot more beneficial than mindless, distracted and hurried eating.

  • Not overeating.
  • One of the most important benefits of slow, mindful eating is that it gives your body time to recognize that you are full. When eating, it takes about 20 minutes for the brain to signal that the stomach is full. But we, being the freakishly fast-paced people that we are, manage to shovel so much food in those 20 minutes, that we end up overeating and feeling “too full”.

  • Sensing satisfaction.
  • Eating slowly also helps us feel more satisfied – which is very different that just being “full”. When you slow down, you savour a meal, you pay attention to the flavours and the textures, and appreciate each mouthful.

  • Improves digestion
  • Eating slowly also helps improve digestion.
    Digestion starts from the mouth, so large bites that are hurriedly eaten and not chewed properly are more difficult for the stomach to break down, thus leading to indigestion and other GI problems. And who wants that?

  • Helps in losing weight!
  • Fast eaters generally gain more weight over time than slow eaters. Just by eating slower, you eat less food (you don’t over-eat), and end up consuming lesser calories than you would if you rush through your meals! So if weight loss is on your agenda, eating slow should be a part of you lifestyle.

  • Less stress.
  • Eating slowly while paying attention to your food is a great form of mindfulness exercise. Be in the moment, concentrate on what you are doing, rather than just doing it to get it over with. This kind of mindfulness will help you calm your mind and lead to lesser stress. Give it a try!

  • Lesser craving post meals.

  • Research has shown that people who eat slow, and are thus more satisfied with their meal, have lesser mid-meal cravings. It keeps you from binge eating on unhealthy snacks during the day!

    So how can you eat slow and eat right?

    Try some of these tips!!

    – Try to eat with minimal distractions. Avoid eating while watching TV, driving, texting, etc.
    – Choose high fibre foods that require you to chew just a little more, like fresh fruits and vegetables.
    – Put down your utensils after a few bites. Take a moment, breathe and enjoy your food.
    – Use smaller utensils and silverware (plates/bowls/spoons).
    – Set aside time to eat, and try to take at least 20-30 minutes from the start of your meal till the end. Don’t just eat when “convenient”.
    – Eat with other people around. With family or friends, the conversation flows freely, so the meals usually last longer than they would if you eat alone.

    You are fuelling your body whenever you eat something. That’s important. Give it the time and attention it deserves!

    What do you do to make sure that you are eating the right way? Any more tips that we can add in our blog?
    Do let us know in the comments below!!

    Kick Off Those Shoes! Go Barefoot!

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

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

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

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

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

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

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

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

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

  • Exercising barefoot is very beneficial!

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

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

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

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

    Start out slow, though.

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

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

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

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

    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!

    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?

    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!