#fit – The Fitness India Show

What is the best time to eat?

UmmeSalama Arsiwala — Wed, 14 Feb 2024 04:36:22 +0000

Eating food may sound very simple in itself but it’s the simple mistakes we make that make a huge difference. It is important to know that when it comes to eating, the timing of meals is the key.
How often do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you have long gaps between meals? The best times to eat can be a tricky question to answer.

Here we demystify it for you:

BREAKFAST

– Eat within 30 minutes of waking up
– Ideal time to have breakfast is 7am
– Do not delay breakfast later than 10am
– Make sure you have protein in your breakfast

LUNCH

– Ideal time to have lunch is 12.45pm
– Try and keep a gap of 4 hours between your breakfast and lunch
– Do not delay lunch later than 4pm.

DINNER

– The ideal time to have dinner is before 7pm
– You should keep a gap of 3 hours between your dinner and bedtime
– Do not delay dinner later than 10pm
– Eating close to bedtime can interfere with the quality of sleep

WORKOUT MEALS

– Never workout (especially weight training) on empty stomach

– The right pre-workout meal could be protein sandwich (with chicken, tuna etc), protein shake, scrambled egg with whole wheat bread, peanut butter sandwich

Back Pain Serious?

UmmeSalama Arsiwala — Tue, 13 Feb 2024 04:34:27 +0000

Are you suffering from back problems?

Well according to doctors, people dealing with back problems shouldn’t come in encounter with Backward bending exercises.

Well we feel most of the people suffering from back problems should avoid exercises which pressurises Back. They should workout but according to body capacity.

Feel your body feel the stretch your back can take, don’t exceed your body limit. When you bend backwards your body tends to give indications if you over stretch. Take that indication before you hurt your back.

People suffering with Back Problems should do forward bending, mountain pose exercises So that your back can recover from the injury. Remove or get relief from back pain. Keep doing it atleast 10 count downs everyday, which would definitely bring in a major change.

People with problems like

Adult Degenerative Scoliosis.
Cervical Degenerative Disc Disease.
Cervical Disc Herniation.
Cervical Myelopathy.
Cervical Stenosis.
Compression Fractures.
Degenerative Spondylolisthesis.

Should avoid yoga asanas like

Bow Pose. Dhanurasana.
Bridge Pose.
Camel Pose. Ustrasana.
Cobra Pose. Bhujangasana.
Cow Pose (Bitilasana) Cow Pose is an easy, gentle way to warm up the spine.
Fish Pose. Matsyasana.
Half Frog Pose. Ardha Bhekasana.
King Pigeon Pose.

We suggest before everything, consult a doctor and tell him about your pain, always inform your yoga/gym instructor about your body suffering, So it’s easy for them to guide you and make your workout less painful.

“Love you body, Feel your Body”

Yoga poses to cure Ankylosing Spondilitis

Fitness India Show — Thu, 01 Feb 2024 05:04:11 +0000

Performing a single yoga pose now and then probably won’t do much to relieve back pain. Consistency is key. Doing a series of yoga poses daily may be more likely to bring you pain relief.

When you do yoga is important, too. You may be too stiff when you wake up to do a full routine. Choose a time of day when your muscles are more relaxed. You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are nine yoga poses that may help relieve AS pain:

1. Child’s pose

The child’s pose stretches your lower back and hips.

2. Bridge Pose

The bridge pose stretches the spine, neck, and chest.

3. Downward facing dog

The downward facing dog stretches your back and promotes flexibility.

4. Cobra Pose

The snake (cobra) pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms.

5. Locust Pose

The locust pose strengthens lower back muscles.

6. Mountain Pose

The mountain pose is a simple stretch with a big impact.

7. Cat Pose

The cat pose strengthens and elongates your spine and neck.

8. Staff Pose

The staff pose strengthens your core, improves posture, and stretches your neck and shoulders.

Fall In Love With Exercising

UmmeSalama Arsiwala — Mon, 18 Dec 2023 04:30:58 +0000

You can learn to have fun in the gym, or on the trail, courts or the yoga studio, believe it or not. People who fall in love with exercising reap more of the emotional advantages of exercise, in addition to being the ideal method to turn your once-in-a-while workouts into a genuine regular.

Be creative about your exercises

When it comes to your fitness, think outside the box. Don’t push yourself to go to the gym, run, or lift weights if such activities don’t interest you. Because if it does not interest you you will never fall in love with exercising.

Follow a schedule

Make a point of setting aside 30 minutes at least three times each week. Start with 10 minutes if 30 minutes seems too long or impractical. Allow yourself no other use of that time. Consider it like a doctor’s visit that you would not cancel.

Set a minimum for yourself

Set a minimum number of times per week that you will exercise now that you’ve planned the time and tried a few different activities. Make a promise to yourself that you will never go below that minimum.

If you follow your commitment every week for the rest of your life, you will be able to receive the health advantages of exercise indefinitely. As a result, one of the most critical activities you can perform is to commit and fall in love with exercising.

Write down the benefits you observe

Being regular with your fitness practice has several advantages. Writing them down and going over them on a daily or weekly basis may help you learn to appreciate what exercise does for your mind, body, and soul.

Know your goals

Make feeling good your aim, rather than losing weight or increasing muscular tone. Those advantages will come, but consider them a bonus to the enhanced energy and health you will receive.

Every time you workout, remind yourself that your ultimate aim is health and vitality. You will achieve your objective by just adhering to your commitment, even on light training days.

Take a break to fall in love with exercising

It is sometimes necessary to take a vacation from exercise in order to love it.

It’s OK to take a few days off from your usual regimen, whether it’s due to an injury or a mental vacation from exercising. These pauses can sometimes assist your body and mind rejuvenate and preparing for a new habit.

Conquer Midnight Munchies: Your Guide to Nighttime Food Discipline

UmmeSalama Arsiwala — Tue, 05 Dec 2023 05:20:49 +0000

There’s nothing worse than going the whole day eating healthy foods, only to find yourself starving at 10 pm in front of the TV with a bag of chips and a pint of ice cream.

Despite of your willpower to wake up with a bowl of oatmeal, it seems that once the sun goes down, we sabotage our healthy eating habits and indulge in the good stuff. When it comes to eating habits, many people need to combat their late night eating habits.

“Typically, snacking at night is not caused out of hunger but rather boredom,” says Rene Ficek, RD. “Additionally, the type of food that is snacked in is usually high calorie, indulgent food items like ice cream, cake, chips, etc.”

This can result in unwanted weight gain, interrupted sleep patterns, as a large meal right before bed can cause restlessness as your body works on digesting the food.

Next time you feel yourself headed to the kitchen for a late-night treat, try one of the below six tips to stop eating at night.

1. Don’t Skip Meals

If you aren’t eating enough well-balanced meals throughout the day, you may find yourself hungry at night. “Eat three, well balanced meals every day, and include two snacks,” says nutritionist Andrea Cox.

Consume enough proteins and carbohydrates to help keep you satiated and prevent you from getting hungry at night.

2. Hydrate Yourself

Dehydration is often mistaken for hunger, so if you find yourself craving for a midnight snack, identify your thirst. “Drink unsweetened liquids instead: water, carbonated water, herbal tea,” says Lori Chong, RD .

3. Start A New Habit

Try finding something to replace late night cravings with something that brings you enjoyment and relaxation. It could be playing a game on your phone, online shopping, reading, etc. You want to mimic the feeling of relaxation and enjoyment you get with food to something else.

4. Brush Your Teeth

Signify to yourself that you are done eating for the night by brushing your teeth once you have finished dinner. Not only will this put you in the mindset that bedtime is soon, but no one wants to have to brush their teeth all over again, which will discourage you from breaking into late night foods.

5. Sit When You Eat

“Sit down and eat, and let mealtime be an experience.” Take time to enjoy your food as opposed to mindless eating on the run.

This will keep you from constantly grabbing snacks from the pantry or peeking open the fridge, and will instead force you to become mindful of what you are consuming.

6. Eat A Sleep-Promoting Snack

If you truly feel hungry, consider eating a small snack that will help you to sleep. “Fruits are a great late night snack choices because they’re typically low-calorie, low-fat, and high in fiber,”

“For example, eat a banana for a bedtime boost of potassium and vitamin C. Cherries are another good choice; they’re rich in vitamin C and potassium and are a natural producer of melatonin, which helps you sleep.”

How to Craft a Balanced Diet?

UmmeSalama Arsiwala — Mon, 04 Dec 2023 05:16:08 +0000

Balanced diet y’all!!

Sometimes we don’t have the chance to eat 3 square meals a day, which can throw our metabolism out of order hack or even deprive us of the proper nutrients. That’s where snacks come into play.

Snacks can be great for making sure we meet our dietary needs and don’t starve someday. But snacking does come with some risks; if you eat foods with little nutritional value, you’re not really snacking, you’re grazing.

Grazing is bad and easily leads to overeating and packing on too many pounds

Some foods that sit on the health side of the snacking spectrum are as follow:

Almonds

Almonds are the definition of healthy snacks; full of several essential vitamins and minerals giving them a prodigious health profile. People who chew almonds at least 40 times feel fuller longer than people who chew other types of nuts. They are high in protein and fibre which makes them low-carb and high energy.

Grapefruit

Eating grapefruit between meals is great for helping you to lose weight. Grapefruit has the ability to help you manage your appetite and lower your insulin levels. It also has some great vitamins and minerals that you definitely need. So, eat grapefruit to eat less and stay healthy.

Chickpeas

Chickpeas make a great snack on their own. They have a meaty texture and rather nutty flavour. And they’re full of protein and fibre giving them many of the same satiating and energy-boosting qualities as almonds.

Grapes

Grapes can actually be really fun to eat – try eating them frozen to make them even more interesting. They’re naturally sweet, so you easily replace your candy cravings with something nutritious if you have a sweet tooth.

Hence, grab your snacking wisely. Stay Fuller…Stay Healthy

Yasmin Karachiwala Shares The Reason Behind Hair Loss And Its Remedies

Fitness India Show — Mon, 03 Jan 2022 10:24:01 +0000

Are you experiencing hair loss this winter? According to celebrity fitness expert Yasmin Karachiwala, here’s what could cause hair loss and its remedies.

It is a widely held idea that if the hair is rubbed with excellent oil, the hair will grow thick and lustrous. Oiling the hair on a regular basis can help it to thicken and grow properly. However, you may be astonished to learn that famed celebrity fitness expert Yasmin Karachiwala does not agree. Yasmin Karachiwala, a fitness trainer who works with Bollywood’s best actresses to help them achieve a curvaceous body, is sharing essential hair growth suggestions.

According to Yasmin Karachiwala, hair loss is a fairly widespread concern in today’s society. Hair loss makes you feel as if a part of your body is pulling away from you. People often believe that oiling their hair promotes growth. It may occur, but it is critical that you understand the major causes of hair loss and its remedies, and what we can do to promote appropriate hair development.

Yasmin explains the causes of hair loss

According to Yasmin Karachiwala, there are several key causes of hair loss, the most prominent of which are-

Smoking
Genetic stress
Long periods of hunger
Poor diet
Sickness
Surgery
Styling products for hair

These few items might assist you in repairing your hair loss

If you are concerned about hair loss, consider eating a high protein diet. For example, consuming milk, curd, egg, nut, cheese, chicken, and so on will provide protein to the body, which will enhance hair development and repair losing hair.
More stress causes hair loss and its remedies may include limiting stress. Thus, if you want to maintain it healthy and retain the hair, limit the stress.
Avoid using too many products on your hair and use the minimum heat to style it.
Consult a dermatologist and take the advised medications if you are experiencing significant hair loss.
For healthy hair development, take vitamins such as biotin, calcium, iron, magnesium, and zinc.
You may also take care of your hair by following Yasmin Karachiwala’s advice because hair not only improves your attractiveness but is also a functional part of your body.

Make the most of your periods!

Fitness India Show — Wed, 24 Mar 2021 10:52:11 +0000

Were you also eager to google if you can work out during your periods? Like many others, weren’t you also looking for exercises that you could perform during your menstrual cycle? Don’t worry, you are not alone to think about it.

A lot of women chose to skip working out during “that time of the month”, but there’s no reason why you should skip exercising during your periods. If you don’t feel any kind of discomfort during your periods, why not make the most of it and continue with your workout routine.

In case you feel like stopping, please do so. Your mental health is important, and we understand that. But know that everything has its own perks, and so do period workouts! Avoiding exercise isn’t going to save energy or make you feel better.

GATHER MORE STRENGTH AND POWER

It might come as a surprise but you might just end up picking a 100 KG weight during your periods/menstrual cycle. The lower levels of female hormones tend to provide greater strength and power.

BRIGHTEN YOUR MOOD

Did you know that you could alleviate period cramps, headache or back pain with workout? Well, exercising and working out at this time could help you do so, along with enhancing your mood and increasing circulation. The endorphin level increases when you exercise which can elevate your mood and actually make you feel better.

PMS SYMPTOMS DECREASE

Did you know you could switch your wild, uncontrollable mood with an angry state of mind to a stable emotional state just by simply following your same workout routine? Regular aerobic exercise may also decrease these symptoms leading up to a happy mood during your cycles.

Following are the best exercises you can do on your period:

Focus on tender movements and exercises. This may be a good time to reduce your workout intensity.

Yoga and Pilates: Yoga would help relax your body and decrease the period cramps and soreness. Pilates would help increase your metabolism and improve the blood flow to your muscles.
Light Cardio: Though it is harder to go out or on the treadmill for your walking workout while having menstrual cramps, bloating, and other effects, physical activity like walking slower or shorter will be better for you than sitting. Keep your cardiovascular or aerobic exercise at a lower intensity or keep it at a slower pace than your regular workout.
Low Volume Strength Training: Remember not to lift too heavy weights as it will put pressure on your core and may worsen cramps. Along with low volume strength training, power based activities is a smart move.

Honor what you are capable of doing. You do you girl!

THE SPRING DETOX

Fitness India Show — Tue, 29 Sep 2020 06:00:13 +0000

A totally doable detox with re energizing, radiance-boosting results.

Feel that? That’s your senses coming alive as warmer, brighter days replace the bitter-dry remains of winter. Spring has officially sprung. And with the blooming florals and lush green grasses comes a renewed sense of vitality and the possibility of a fresh start. Springtime is all about new beginnings, which makes detoxing the perfect way to welcome the season.

The health equivalent of decluttering your closet and sweeping dust bunnies, a thoughtful detox works to cleanse and re-energize the body and mind. After months in hibernation mode, feeling sluggish and heavy from the winter blues, deprived of sunlight and the outdoors, take this transitional moment to effectively reboot your system, reevaluate your habits and defog your brain. During winter, we tend to overeat rich, heavy foods because this is when our bodies crave sustenance—a survive-the-cold instinct. Now it’s time to shed that winter coat, eliminate toxic buildup, and beach-ready our bods in the process.

Infuse your day-to-day routine with these detox-focused tips to facilitate healthy cleansing with balanced, mood-boosting effects and beautifying results.

WORKOUT-SIDE. Create an achievable, yet robust exercise schedule complete with daily physical activity, stretching and breathing. If you’ve been cooped up in the gym, make it a point to get outside. From nature hikes to bike rides, going au natural unleashes tons of feel-good perks—such as vitamin D rays, which brighten our moods, help our bodies absorb calcium, and reduce inflammation. Embracing open, outdoor air decreases stress hormone levels while perking up energy in the brain (like a cup of coffee), and some studies show that natural scents like roses, freshly cut grass, and pine make you feel calmer and more relaxed.

MORE WATER. When it comes to flushing your system, water is essential. As H2O enhances the body’s detoxification process, it replenishes the skin, revs up your metabolism, and keeps you from overeating (often, feelings of hunger serve as signs of dehydration). Make a commitment to staying hydrated, drinking 13–15 cups of water throughout each day. When you’re after something to complement pure water, sip on herbal teas or warm water with lemon.

EAT DETOXIFYING SPRING FOODS. Support your body’s revitalization by loading your diet with nourishing, yet simple foods. Mix fresh local greens, loaded with enzymes, vitamins, and minerals, with essential products such as carrots and cucumbers. Fiber-rich ingredients promote healthy digestion and increase the body’s ability to rid toxins—great options include lentils, beans, collard greens, grapefruit, asparagus, broccoli, and cauliflower. Such easy, yet impactful combinations will ignite your cells with nutrients. Let them work their magic. And of course, eliminate processed foods, which are packed with harmful chemicals and sugars. Try not to eat after 7 pm, allowing your body to fully recover when you sleep. By allowing your stomach this time to process, you give it the space it needs to produce all your feel-good chemicals and healthy hormones—instead of digesting your late-night meal and waking up with a food hangover.

DAILY FASTING. Accelerate the process with intermittent fasting. An everyday practice, this fasting technique increases fat loss while also improving health and simplifying the detox life. What is it? Intermittent fasting (nicknamed IF) is a lifestyle pattern that cycles between periods of fasting and eating with an eating window of 8 – 12 hours. For best results, avoid scheduling meals near bedtime and ensure the body has ample opportunity to heal and recover when fasting/exercising is in full swing.

BRUSH OFF. For a sunbeam-spring glow, dry brush before your morning shower. Brushing awakens and stimulates the skin and helps keep the skin’s pores clear, thus supporting the body’s ability to perspire freely—this is important because if the skin’s pores get clogged, and the body can’t perspire freely, waste gets backed up.

MORE SLEEP. LESS STRESS. Dedicate at least 7 hours each night to sleeping and make a conscious effort to destress. Tiredness and crankiness are both responsible for higher cortisol levels, a stress hormone responsible for retaining unwanted fat.

THE DETOX DOSE. Nothing kicks a detox program into high gear like the power of infrared. As infrared heat gradually increases your blood circulation, vibrating molecules loosen deep-stored toxins through sweat, pushing out heavy metals, radiation, environmental pollutants, fat, cholesterol, alcohol, nicotine, and more. In addition to purifying your system, infrared will also enliven your state of mind—elating your mood with feelings of happiness and lightness while boosting creativity and productivity. Come by 3–4 times per week, scheduling the sauna sessions between workouts for maximum impact.

“This article is originally posted on HigherDOSE.com”

5 Benefits of B12 IV Therapy

Fitness India Show — Fri, 07 Aug 2020 07:14:46 +0000

What is Vitamin B12?

Vitamin B12 helps your body create red blood cells, and prevents anemia. It also supports bone health and the production of healthy hair, skin, and nails.

If you are deficient in this vitamin, you might experience weakness, heart palpitations, and vision loss. Populations that are most prone B12 deficiency are older people, on a vegan diet, and those with gastrointestinal disorders.

Now that you know the importance of having B12 in your body, you might start to understand why B12 IV therapy has become pretty popular. So what happens if we combined the two, and what are the benefits of B12 IV therapy? Keep reading on to find out more!

Fast results with B12 IV Therapy

In general, IV therapy has a whole host of benefits. The most important one is that there is almost 100% guarantee that your body will absorb all of the vitamins and minerals within the IV treatment. Because of this, the results are immediate after your treatment, which is especially important for someone that is lacking in vitamin B12.

Thirsty?

Not only do IV treatments contain other antioxidants and minerals that are amazing for your body, but they immediately hydrate your body as well. Why? Because the IV treatment goes directly into your bloodstream, delivering fluids quickly throughout the rest of your body. Not only will you be getting B12 into your system quickly, but you will also get hydrated instantly.

Feeling sleepy?

If you’re one of those people that has to hit the snooze button at least three times before you get up in the morning, B12 IV therapy might be the treatment that you are missing. One of the first signs of a B12 deficiency is feeling tired and having a lower energy level. With B12 IV treatment, you can regain all of that lost energy, and finally, be the morning person you were meant to be (or at least try).

Don’t worry, be happy!

If listening to Bobby McFerrin isn’t improving your mood, perhaps it’s time to invest in a B12 IV infusion. B12 plays an essential role in metabolizing serotonin, which is responsible for regulating your mood; a deficiency in this will lead to feeling down in the dumps. A deficiency in B12 is also linked to an increased risk of severe depression. A B12 infusion could help prevent this risk, and help improve your mood as well.

Heart Healthy

B12 helps reduce the amino acid called homocysteine, which is produced when your body starts breaking down proteins. Having a high level of homocysteine is linked to an increased risk of heart disease. Having a B12 IV infusion helps reduce the risk of this, leading you to live a healthier life.

You know the benefits of a B12 IV infusion, so the only question left is when will you book your drip? With B12 focused packages like “The Productivity Boost” or “The Refresh,” IV treatment companies ensure you get your fix!

This article was originally published at iveeapp.com.