fitness, fitness journey, Uncategorized

Kickstart Fitness|Calisthenics|Military Style workout

The military incorporates some of the best full body weight workouts without any equipment.

Here, I have researched some Indian Army, US Navy Seal and British Military workout routines to create a plan that is workable and gives amazing results.

The Kickstart Military workout is very basic but when you do this at a continuous pace and with high intensity, your body will feel the pain.

The best thing about these workouts is that they teach you to listen to y our body. You will be able to complete complex moves and practically be much fitter and stronger.

The workout is divided into 2 work days and active rest days with a yoga session peppered in. You can always choose to jog or run during active rest days but do not stay still.

This workout plan is good for 2 weeks.

Day 1: Full Body Workout

Warm Up: 5-10 times with no rest

10 Jumping Jacks

10 Pushups

Pushup10 squats

Lower Body: Beginner 3 sets 15 reps, intermediate 3 sets 20 reps and advanced 5 sets 20 reps

Lunges

Lunge Jump

Squat Jump

Upper Body:

Rowing

Birds

Core:

Crunches

Bicycle Crunches

Reverse Crunches

 

Day 2: Upper Body: 3 sets minimum, 5 sets for advanced level

Wrist Stretch

Wrist rotation

Arm circles

Jumping Jacks

Mountain Climber

Shoulder Stretches

Alternate hand forward and backward pushups

Jack and jill

Cherry Picker

Touch Touch

Day 3: Active rest Day: Suryanamaskar:

Day 4: Lower Body: 3 sets minimum at 15 reps

Sitting Calf stretch

Reverse Crunch

Fluter Kick+sitting flutter kick

Thai PlankIMG_2115.JPG

Regular Plank

Standing Lunge

Lunge Jump

Frog Jump

Split Jump

Day 5: Upper Body: 3 sets 15 reps minimum

Pushups

Birds

Crunches

Burpees

Run touch pushup run

Standing jog

Plank

V-hold

IMG_2154.JPG

Day 6: Yoga

Day 7: Rest

 

Do check the youtube channel for proper form and timings and hit me up with any queries.

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Uncategorized

Kickstart Your Fitness Nutrition

Nutrition is a very important part of any fitness regime.

As goes the famous saying, “Abs are built in the Kitchen”

 

The Kickstart Nutrition plan is not a drastic plan but aims to give you an idea of whole foods and good quality foods that will keep your body energised and functioning at its optimum strength.

Major food groups that you should include in all your meals:

  1. Carbohydrates: They give you energy!!! Choose complex carbs like whole wheat bread and pasta, brown rice, fruits, pita bread, seeded bread over any variety of white bread. Simple carbs do not give as much nutrition and make you feel hungry faster.
  2. Protein: Proteins are the building blocks of muscles. They will NOT bulk you up but will give you strong lean muscles that will give your body a hard chiselled look. Choose lean proteins such as fish, eggs, chicken (breast over thigh, skinless over skin), turkey, pork and lean cuts of beef. For vegetarians, choose whole lentils and beans such as kidney beans, black eyed peas, soy, peas etc.
  3. Fats: Fats are important for the body but in a very limited quantity. Choose animals fats such as ghee over refined vegetable oils or go for virgin, cold pressed oils. Natural sources of fats include coconut, mango, banana, olives and avocado. Toast o Avocado anyone?
  4. Fibre: Fibre is the one thing that always seems to lose. It is tough to get in your five a day but when you make pasta and add some veggies or some vegetable pulp to your meat loaf, it becomes easy. Choose a fruits or carrot sticks as snacks over crisps and you will intake more fibre. It helps in digestion, keeps you full and gives all necessary vitamins.

This is most basic building block of any diet plan and when you stick to whole natural foods, you will find things get easier.

 

Sample Meal Plan:

  1. Breakfast: 2 egg whites, toast, oatmeal/granola, salmon, some fruit.
  2. Snack: Almonds or a handful of any kind of unsalted nuts.
  3. Lunch: Pasta, sandwich, curry, choose variety with less cheese and cream and always get some salad or vegetables on the side.
  4. Snack: Humous and vegetables or nuts or fruits.
  5. Dinner: Lentil soup, whole wheat bread and curry, rice and curry, whole wheat pasta with lots of vegetables, grilled meats and vegetables.
Life Lessons

13 Reasons Why : Why we should watch this show

A TV show that has been in the news for both negative and positive reasons, 13 Reasons Why is a must watch.

The show has been criticised for its almost artistic portrayal of suicide and mental illness and is peppered with warnings showing graphic images of sexual assault and the actual act of suicide.

But the message in the show is so very important that we need to really focus on that. It reaches into the dark corners of your heart and mind, into memories suppressed and forcefully forgotten. With time, many memories are whitewashed into nostalgia for high school and TV and films make high school seem almost romantic. 13 Reasons Why shatters that illusion and forces you to actually introspect about your own school life. What were you when you were a teen? What did you say or do? How did you react and interact with others?

Netflix's_13_Reasons_Why_title_screenOn the surface the show is about how bullying can affect people and how small acts magnify into major reactions. But what I get away from it is the fact that every word you say and every action of yours affects someone in someway.

We are guilty of it. All of us.

I remember once befriending a new girl in high school and during recess ignoring her and chatting with my mates. I shifted from my seat and saw her crying through the window, out in the park. I did not talk to her ever but that image of her, quietly sobbing still haunts me.

And I have been on the other end of the spectrum, hearing someone talk bad about me.

The show is a creative genius, showing both sides of different cliques and people and forces us to stop being judgemental. It is important because we need to learn not be judgemental. Many friendships are broken because we cannot stop and empathise, relationships deteriorate because we are quick to make a judgement and immediately believe anything that is negative.

The show may have garnered rave reviews and criticisms alike but should also been looked at through the mirror of human introspection and make us better human beings, kinder and gentler.

fitness, Healthy Recipes

High Calorie Fruits

There are some amazing and delicious fruits that would have any serious bodybuilder or dieter in fits with their high level of natural sugar, fat and calories. These fruits would classify as deserts and taste as good but are absent from so many diets because people are scared of them.

Point to be noted is they are high in “naturally occurring” sugars, naturally occurring being the keyword. This quality makes them some of the best sources of carbohydrates and sugars in our diets and we would do so much better for having added them in our meals.

Here are some of them and the many benefits they present:

Mango: This tropical delicacy has found its way into many deserts and hearts. Dubbed Mango on a white backgroundthe king of fruits for its gooey deliciousness, mango gets a bad rep from being too high in sugars and energy and is often linked to heatstrokes and acne outbreaks. Well, excess of anything is bad but mango is so much more than its bad reputation. Mangoes are high in natural carbohydrates which can increase your glucose levels. But this glucose is more readily converted to energy as compared to the glucose you get from bread. Mangoes contain polyphenols which reduce your natural glucose level, destroy the ability of fat cells to multiply and reduce the insulin level. Mangoes have also been known to fight cholesterol level. But then again, it should be in moderation and one of the best times to consume mangoes is in the morning as it means you get energy to burn off the glucose your acquire.

Banana: Bananas are another delicious and filling variety of fruits getting a bad rep for downloadits high carbohydrate content. One of the most important things to remember here is that while carbohydrate content is an important factor, it is very important to check the glycemic index of foods as high GI food cause a spike in sugar and insulin in the body that is not good for health. All foods with a GI of less than 55 are safe to consume, with banana scoring at 52. Bananas contain naturally occurring potassium and magnesium which are very important for heart health and keep your heart in a good shape. A factor to consider would be that as bananas ripen, the carbohydrate content in them increases to up to 23 percent of their actual weight. So, green bananas would have less carbohydrates than yellow bananas.

Coconut: Coconut is the miracle tropical fruit finding its way in many diets. But people download (1)are still vary of coconut because of its fat content and the fact that coconut oil is high in saturated fats. To debunk this, lets classify coconut into two major varieties. The green coconuts with a green shell and soft flesh and coconut water in plenty is the younger version of the more mature and familiar brown husky coconut with a head flesh. The water derived from green coconut is almost completely fat free and full of antioxidants and electrolytes that help maintain hydration in muscles. The fat in coconut oil is medium chain fatty acid and is more readily absorbed by the body as opposed to long chain fatty acids like in grease or lard. This medium chain fatty acid fights fat cells and aids weight loss. Another important use of coconut is the fact that it has vitamin E and the ability to repair tissue damage. It gives the skin a fresh look and maintains a balance inside the tissues. Choose virgin coconut oil as opposed to any other variety and see the health benefits yourself.

Mudapples: Mudapples are tropical fruits that are brown in colour with a heart shaped sapota-small-nati-town-1-kg-04seed. Also known as Chiku in India, they get a bad rep for their sugar content and high amount of carbohydrates, almost 20 gas per serving. But Mudapples are high in fibre and act as natural laxatives that help aid weight loss. They also prevent loss of blood in injuries and are natural sedatives. They help remove toxins from the body and counter any kind of kidney or bladder stones. Mudapples can be consumed in limited quantity and not completely shunned.

Custard Apple: They are called custard apple because they taste like custard!! A dessert Brazilian Fruitin a fruit is the best kind but they contain high amount of natural sugars and carbohydrates which can be an issue if consumed in high quantity. But again, a naturally occurring sugar is more readily digested and our body needs carbohydrates to function despite all the media campaign against carbs. Custard apples contain potassium and magnesium which are very good for heart health and also maintains a proper blood flow in the arteries.

body positivity, fitness, Life Lessons

Are you a body shamer?

body shaming
noun
  1. 1.
    the action or practice of humiliating someone by making mocking or critical comments about their body shape or size.
    “she is not the only celebrity to speak up about body shaming”
adjective
  1. 1.
    expressing mockery or criticism about a person’s body shape or size.
    “the singer has been dealing not only with heartache but with nasty body-shaming comments”
    body2

The society has conditioned us in such a way that for most of us, body shaming is a natural and normal way of life. So much so that, we don’t realise when we cause it and unintentially perpetuate it.

So, here is a handy list to strike off to see if you are a body shamer.

Have you:

  1. Called someone fat?
  2. Called someone skinny?
  3. Said this particular type of clothing doesn’t look good on them?
  4. Commented on thick thighs?
  5. Commented on skinny arms or any part of their anatomy?
  6. Complimented them on losing weight?
  7. Complimented them on gaining weight?
  8. Asked if they are a on a diet?
  9. Asked if they are sure they want the last pizza slice?
  10. Given free advice on healthy eating?
  11. Said if they only lost/gained the weight they would look so much better?
  12. Said you look amazing for a fat/skinny person?
  13. Said the person they will fall in love with will love them for their personality and not their looks?
  14. Discussed someone’s body and looks with friends?

A person’s look and body and what they wear is a completely personal choice and till the time the said person does not ask for your opinion, giving it results in body shaming and if you ever do that, however well meaning you might be, you only add to the problem.

 

Ciao Adios!body