FITNESS-FRIDAY: The Benefits of Smoothies

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When life gives you lemons, make lemonade” is a famous proverbial phrase used to promote optimism and a positive can-do attitude in the face of adversity or misfortune. Similarly, in the field of exercise/workout – “when life gives you fruits and vegetables, make smoothies” is a phrase used for happiness and result oriented body. We have certain goals in mind when we step in the gym. Some people desire for a flat stomach while some want 6 pack abs. Again, some people just want to socialize and some to strengthen their bodies. This one is the cure for all these problems. To be honest, getting those bricks or losing a couple of pounds is not as easy as it looks. One needs a certain level of dedication and self-motivation both inside and outside the gym premises.

Today I won’t scribble about the muscle size, posture, or any of the training exercises. But rather will share something which will help you to stay on your toes and help you being positive throughout the day. The solution is not some magic pill or powder but the healthy smoothies which can help you to feel full and eat less than your usual. And, honestly, it can also prevent you from putting on weight.

But that’s not sufficient. Below mentioned are some of the things, I observed while preparing my own healthy smoothies. Not to forget that these smoothies helped me stay full in odd hours of the day. And by odd hours I refer to sleep eating or munching while sitting at the office desk.

Also, after reading this, I think you’ll be convinced that inculcating the habit of preparing healthy smoothies on a regular basis is an excellent investment of your time and money.

  1. Quick and Easy – It’s not a herculean task to make a smoothie. All you have to do is to get your weekly or daily allowance of fruits and vegetables, a blender and The milk can be soy milk, rice milk or almond milk. It doesn’t take as long as making your other meals. Just a matter of 3-4 minutes.
  2. Fat burner – It might be surprising but smoothies are an effortless way to burn fat. With the little tweaks like the addition of berries (fat burning fruit) and plain nonfat yoghurt, you can make a tasty and nutrient-rich protein. This is because of flavonoids, which has been shown in studies to be one of the keys for not putting on weight. It is even believed that blueberries can actually stop fat cells from developing.

What are flavonoids?

Flavonoids are naturally occurring bioactive compounds that represent a                  constituent of fruits and vegetables, beyond calorie and macronutrient                        content, that could potentially influence body weight.

  1. Better Digestion – Nobody wants to experience constipation or indigestion. Let your blender “chew” your food and ease the burden on your digestive system while you simultaneously consume plenty of dietary fibre to ensure excellent digestion.
  2. Stay hydrated – I took a poll in which I observed that 73% of people do not drink more than 6-8 glasses of water every day, a reason they feel dull and tired. Stay hydrated and full of smoothies because lots of fruits and vegetables are quite rich in water.
  3. Reduces Cravings and energy empowerment – Smoothies supplies your body with the right amount of nutrients and vitamins. It helps you stay fuller for a longer time. As a result, you don’t crave for munchies.
  4. Boosts your immunity system and helps you in getting a better sleep – Fruits and vegetables are a great source of antioxidants, which scale up your immune system and results in better sleep at night.

This is just the tip of the benefits you can reap out of smoothies. Personally, this habit has exceedingly helped me on my own journey to better health. To know more on this or to clarify your doubts, drop me a line in the comment section. Feel free to even tell me about your suggestions. Hustle up!

 

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6 Ways To Keep Hydrated This Summer

SpecialBlog Guest

Looking for ways to stay fit but not able to distance yourself from your favourite pizza/ chocolate or ice-cream? Struggling with your diet-chart or your fitness regime because of the tedious work schedule? You thought you will lose 2 kilos in a month but you still weigh the same after a month? Maybe, it’s time to throw all the anger and shift focus on these drinks that will enhance your weight check goal.

These are six drinks that you should incorporate into your diet wherever possible:

  1. Water – This is the most important drink for a healthy lifestyle. On an average, an adult should drink 2 litres of water daily and drink water before your meal. Most of the times, when we feel hungry, it is not because of food but thirst. So, water helps as an appetite suppressant.
  2. Black Coffee – This drink has many health benefits as it is loaded with antioxidants and nutrients. It minimizes the number of diseases (diabetes or heart diseases) and boosts your memory, decontaminate your stomach, improves your performance and helps in weight loss. Voila…! Black is such a positive colour. Isn’t it?
  3. Hot or Cold coffee – In my opinion, cold coffee is less acidic. Otherwise, they both contain the same nutrients.
  4. Green Tea – Don’t believe the advertisement when it says that green tea makes you lose weight. Had that been the case then, there wouldn’t have been any obesity. But this drink has many valued advantages and digestion tops the chart.
  5. Milk – Remember how Popeye used to get strong by eating spinach? Similarly, milk makes your bones denser and stronger. But, if you’re keeping a check on your calories then use skimmed milk. Also, if you’re lactose intolerant then you can opt for soy milk.
  6. Orange Juice – Your body needs fibre and a glass of orange juice provides all the required fibres. Also, eating a good quantity keeps your hunger in check and an adequate amount of nutrients shoots up your immunity power and helps in detoxification. Like I said, do not underestimate the health advantages of an orange.

I hope I was able to encourage you, to start moving towards your fitness goals. Hustle up.

 

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FITNESS-FRIDAY: Three Exercises That Will Transform Your Body

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While working out, there have been times when I have come across offbeat questions. People have asked me the weirdest of questions and have left me dumbfounded. So, for a week, I conducted a little survey, asking people about their problems and their excuses for not going to the gym. Below mentioned are the questions I asked my followers to understand their behavior and mindset before reaching a conclusion. Also, their responses helped me to suggest tips for enhancing their physiques.

  1. What stresses you out the most?
  2. How often do you eat outside?
  3. How happy are you with your body shape?
  4. During weekends how much money do you spend over drinks?
  5. How much water do you drink in a day?
  6. According to you, what is the best diet for your body?
  7. What is your preferred drink – tea or coffee?
  8. What is your least favorite fitness exercise?
  9. What is your breakfast timing?
  10. What helps you stay full throughout the day?

These number of questions helped me to decipher few common behaviors. It further assisted in providing the solution to avoid these occurring. Lot of people complained about the weight management, finances, lack of time due to their busy schedule at work, eating lot of processed food, not drinking enough water and choosing the wrong tea. Also, few people talked about the vitamin supplement that they intake on a regular basis stay energized.

Now, all these problems have a solution and it will only ask you to shred away 15-17 minutes out of your 1440 minutes in a day. This is not a tough task. Don’t fall into the trap where people are casting a spell on you and asking you take supplements for quicker results. Don’t inject your body with foreign materials which it doesn’t understand. Take it slow and you’ll see results in the long term. Furthermore, it gives a sense of pride when you realize that you did it, the hard way.

Take up these 3 exercises before you go for a shower or whenever you have time. Also, you don’t require any equipment for these 3 exercises. These 3 workouts will mold your body in a manner where you can take up bigger challenges.

PUSH-UPS

For many, the thought of performing a push up conjures memories of gym class. Perhaps one of the easiest exercise movement, push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. Push-ups increases functional strength and activates your entire body. Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. I perform this exercise on a regular basis irrespective of what my routine. Try doing at least 30 divided into 3 sets, or 50 if you think you can push yourself a little bit more. This exercise not only improves your posture, but also helps you in cultivating a strong body.

SQUATS

Squats is another power pack exercise. If you’re looking to boost your overall fitness and get some results, then look for no other exercise then performing squats. For a starter you can go for 3 sets of 15 each, or 3 sets of 20 each if you think you can push yourself a little bit more. Squats trigger the testosterone in your body, which are harmful for your muscle growth. Squats again helps you in keeping your posture right and balanced. It helps you in building both the upper and lower body. It will boost your immune system, keeping you active and energized throughout the day. It burns your fat and boosts your performance.

CRUNCHES

Before I advise you to do this, let me make one thing very clear that crunches do not actually burn fat. But it is one of the most effective exercise if you combine it with the other two I mentioned above. It actually flexes your muscles and can help you to keep you positive by sending a message to your brain that you have started working for it. It is more of a controlled exercise and helps you improve your focus on the other exercise and also increases your flexibility.

 

The above mentioned three exercises complement each other and if done regularly can bring ample amount of change in your body. By that I do not mean that these cannot be done separately. But, if these three are combined and practiced, great result is inevitable.

 

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