Poorva Chavan
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Half way through the first month of your fitness goal, you must have already started seeing changes in yourself. Feel proud about all that you have accomplished in the past 14 days and begin your day on a positive note.
Morning--Wake up early, it gives you a lot of time to plan your day and be more productive. Don't hit the snooze button on your alarm, you will either end up getting late for work or will have to hurry. So get up and sweat it out don't let laziness take over your new found passion. Here are a few more of these dos and don'ts you must follow.
Healthy Recipes--How good is a fitness plan if it doesn't include healthy food?
Breakfast-- Begin your Day 15 with a protein rich breakfast. Give fried eggs or omelettes a rest and try poached eggs instead. Poached eggs are healthier than fried eggs because you don't need any oil to cook them. Here's how you can make poached eggs.
Lunch--Vegetables like bell peppers and green onions are rich in antioxidants and have excellent anti-ageing properties. They are rich in vitamins and minerals and coupling them with a protein source like tofu for lunch not only helps you feel full but gives you the required amount of energy too. Here's the recipe to make stir-fried tofu with vegetables.
Dinner--Many people believe that eating rice for dinner is not healthy as it leads to weight gain. However, that is far from true. Rice is easy to digest and hence eating it in the right quantity does no harm. Eat brown rice cooked with vegetables. Here's the recipe.
Snacks--All of us get hungry during that time when it's too late for a cup of tea and too early for a whole meal. Drinking a cup of soup at such time is very healthy. If you are bored by drinking the same old tomato soup or chicken soup, you can give your regular recipe a twist by adding oats to it. Here's the recipe to make chicken and oats soup.
Exercises--
You must have stepped up your game by increasing the intensity of your workouts by now. To keep the t momentum going, you can follow this exercise plan.
At home--Many times we don't want to workout at home because of the space crunch. However, there many high-intensity exercises you can do at home. For cardio, you need not necessarily depend on bulky machines like the treadmill or the cycle. You can try these exercises that pump your heart rate and trigger your metabolism.
In the gym--While you might love to work out at the gym on all the machines, not all of them are helpful. For example, the leg press machine engages only a fraction of your muscles, and you do not burn enough calories. Here are more exercises that you can skip while trying to lose weight.
Yoga--Practise Tadasana or the tree pose. The pose is extremely helpful in improving your posture and also stretches the muscles of your back and abdomen. Here's how you can perform this pose.
Sleep--Many people find it difficult to fall asleep which then leads to checking email and social media updates on the phone which in turn affects your sleep quality and ruins the sleep cycle. If you have trouble falling asleep, try drinking some lemon balm tea before going to bed. This tea acts as a relaxant and helps you calm down and sleep better. Here's how you can make it
You can read the previous day s fitness plan, here
Well, if you are motivated to start your New Year with a bang, 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.