Bhakti Paun Sharma
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Written By: Bhakti Paun Sharma | Updated : May 24, 2016 4:17 PM IST
Last week of the 5th month and did you imagine coming this long? You are doing great. Don t let the heat and weather down your spirit. Sweat more and burn more calories. Don t forget to stay extra hydrated though. Continue following our daily fitness plans and make healthy eating and workouts fun.
Morning - The sun has not been very kind for the past month and it s normal if you don t want to hear the word anymore. But don t ignore the Surya Namaskar which will flex and energise your body early morning. Do 1-2 sets of Surya Namaskar if you don t have much time in hand. Here are 10 amazing reasons to start your day with Surya Namaskar.
Breakfast Easy to prepare and digest, and filling, the masoor dal uttapam is an ideal light and nutritious breakfast item for the summers. Enjoy this with a healthy green chutney or coconut chutney. A cold glass of milk or a smoothie will just be a perfect treat for this weather.
Lunch For lunch, enjoy the protein and iron rich palak soya wadi with a bhakri or multigrain parantha. It is light and delicious and easy to prepare if you plan to carry it in your lunch box. A glass of buttermilk made from low-fat curd is a perfect accompaniment.
Dinner A nutritious combination of simple and complex carbs, potassium and protein, the quinoa stir fry is as easy as preparing bhel. The recipe is great for diabetics too as it has a low glycaemic index and prevents bloating.
Snack Exhausted and hungry after a workout session? Munch on a trail mix of nuts like peanuts, almonds and raisins with some sunflower seeds and flaxseeds. You ll be energised and it will keep you just full until dinner time.
Exercise
At home Warm up at home by taking the stairs up and down. Increase your speed each time till you experience your heart beat rise just like in a regular cardio. You can continue with squats after this to get toned buttocks and thighs.
Gym: At the gym, a High-intensity interval training will help you burn more calories in less time and the calorie burn continues even post workout. Try this training at your gym with the help of kettleballs. An entire kettleball workout will help you burn almost 400 calories in 20 minutes.
Yoga If the lower part of your body is heavier and you plan to target the thighs and buttocks, try the ashwa sanchalanasana. Avoid this post in case of knee injury or during menstruation. Otherwise, it is an easy yoga pose.
Sleep Give way to some happy hormones tonight. Instead of cribbing about the heat and the weather, think about the good things that happened during the day or last week. Plan for something special that may be coming up this month. Retire with these happy thoughts and you are bound to get a sound and peaceful sleep.
All set to get fitter and healthier? Spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures, and we ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.
Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition hypertension, hypotension, diabetes, etc. or are pregnant.
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