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Healthy Banana Bread

Banana bread is my absolute favourite breakfast, except I worry too much about carbs and fat in it, so I created a healthy version of this bread to satisfy my cravings.

Ingredients:

3 large ripe bananas

2 large eggs

2 cups whole wheat flour

1 cup ghee butter

1 cup non processed sugar (or use jaggery or brown sugar)

1 tsp baking powder

 

Method:

  1.  Mash the bananas and keep aside
  2. Whip the eggs with a fork till they look soft and fluffy.
  3. In a separate bowl, cream butter and sugar till it looks like cotton.
  4. Add the dry ingredients and mix with a spoon. Do not whip.
  5. Pour the mixture in a pre heated oven and bake at max for 15 mins.

 

 

 

 

 

 

 

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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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.
fitness journey · Uncategorized

The head of a Fat Girl

We all know her. We have seen her and mocked her for eating that ice cream alone. Have seen her stuffing a hamburger and feeling pity for her weight. We have told her to lose weight and have given her advice on how to eat properly or workout more effectively. We think we know better because we are thinner than she is. Because being thin is the only measure of fitness and health. We know better because we are better.

But, are we?

I was 200 pounds once, tipping the scale to such an extent that I stopped weighing myself. I lost 100 pounds and have been steady for the past 2 years, now gaining some courage to start building muscle and accept my body.

But losing weight is not a physical process, it is more of a mental one. You may not look like your old self but you still feel like her. She is lurking in the corner somewhere.

When you open the fridge to cook something “healthy” she is there right beside the door staring at the piece of chocolate you have kept as a cheat meal. When you are trying new clothes at a store, she is right next to you criticising your tummy and fat thighs, love handles and fat arms. When you are out on a Friday night, she is in front of you with all the others who judge you for how you dress and how you look.

She never leaves.

When people come to me and compliment me for losing weight, I feel happy but she feels sad. Is she not worth anything? All her achievements in life mean nothing because she weighed 200 pounds?

Because she is fat, people think it is ok to call her names knowing full well she can hear them?

Because she is fat, it is all right for relatives and friends to come and give her advice on what to eat and judge her?

Because she is fat it is ok for mothers to point her out to their daughters and scare them?

Because she is fat she is not worth anything and now that you have lost the weight, the only thing you will ever hear is “how good you look now” because she was ugly.

Because fat was ugly.

Because fat IS ugly.

She will always be with you.

She will always be you.

IMG_20170213_151235_338

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Comfort Food and Hormones

As women, we are very well aware of our hormonal changes every single day.

For the uninitiated, our oestrogen levels spike up and down as we go through a monthly cycle. The uterus prepares for a baby and when it does not find one, the lining dissipates out in the form of periods that causes cramps, clotting and blood flow out from the vagina.

This monthly cycle means, there are days we feel sluggish and days we feel our active best, add various mood swings and triggers and you have a veritable mess of feelings and hormones. Somedays we have an active sex drive and on other days we just want to cover up and lie in the duvet, some days we are the happiest ever and on other days we are our angry best. get the drift?

To people who relate food with feelings, this causes us to eat our feelings. On days we feel active and happy, our diet is the very best and then there are down days where a bar of chocolate and a block of cheese calms down all rampant hormones and when the deadly red fountain appears, many of us feel like digging into our comfort foods.

In order to not face a mountain of guilt over our comfort food choices the next day, it is important to keep your food in check. We can dig into delicious treats if we time them well and know when to stop. Binge eating will not just set you back in the gym (or wherever you exercise) but make you feel worse later on.

Dwayne “The Rock” Johnson points out the importance of comfort foods and how he uses just one time of the day in a week for this. With this, he can keep his macros and diet in check while not craving pizza or cheese while sticking to his diet.

I tend to keep a check on my portion because who wants to eat a low fat chocolate or a low fat version of cheese?

Here is a list of swaps I incorporate in my diet which lets me feel happy with my comfort food, battle the period monster and hit it out in the gym:

  1. Chocolate: Avoid milk and truffles and stick to dark or 1 square of regular chocolate.
  2. Wine: Prefer Red and stick to a glass (Something I find very very difficult).
  3. Indian Food: Homemade with no cream and swap naan with 1 roti or 1 cup rice.
  4. Cheese : I stick to a bite of 2 of my favourites (goat cheese or blue cheese is better than others.)
  5. Pizza: Thin crust with more protein
  6. Chinese food: I avoid it but look for ramen or dumplings

 

Did I miss anything? Would love to know your healthy swaps and comfort food items.!

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Pizza night gone wrong

Don’t we all love a nice cosy pizza night on the sofa in front of the TV?

With my cellphone in ICU still and my absence from the world of live social media taking its toll on my mood, I decided on a pizza night and my token from home, good old “Old Monk” rum.

old-monk-rum-7yr-india

Now, the thing about pizza and alcohol is that its pure fat. We ended up ordering a large pepperoni pizza with chicken nuggets and guzzled down half a bottle of rum. Fried, cheese and fat screamed my head and body but it was bliss.

Not so much the day after.

So, today, after my fun pizza night of abandon, I hit the gym with leg day and a minor leg injury. Now, my usual workout is a 20 minute medium paced cardio followed by hitting the weights hard and then another 5-10 minutes of cardio and stretching or yoga.

Without my phone, I had no access to Bollywood songs to pump me as I tentatively pushed the buttons on the treadmill. And with all the pizza fat swimming in my gut, waiting for me, I had no idea what I was in for.

To compare, take my usual treadmill workout timing and intensity, I do 20 mins at 6 mph varying the incline with the last 5 mins dedicated to a run at 7.5-8 mph. Today, I started off with a light jog at 5mph and imagine my utter shock and devastation when after 20 seconds, my heart rate pumped up and I started huffing and puffing, barely able to hold myself together. Guilt filled my brain and the pizza and cheese swam in front of me as for the most part of my workout, I jogged at 4-5 mph feeling rundown. Nothing seemed to be going my way this week.

I constantly have an argument with myself. As someone decimated to a fit lifestyle, I don’t want to give up on pleasures of life just so I can show my abs and a toned body to the world. But when a night of abandon leads to utter failure in the gym and your two worlds collide what do you do?

I suppose, the answer to this would be to eat in moderation and listen to your body. Have a slice of pizza or two or a pint but do not go overboard.

I love pizza but feeling this weak in the gym and feeling all my handwork go waste is not 20170308_111842something I want to deal with ever again.

Lesson learnt for the foodie in me, get your fun cheat meals in the day time or the afternoon as that gives the body enough time to digest it and this does not hit your fitness progress as much.

And the body NEEDS a cheat meal, tell me otherwise and be ready for a fight.