Fitness plan day 164 – Stretch your muscles and relax with foam rollers

Plan your day ahead and have a stress-free Monday

By: Bhakti Paun Sharma | | Updated: June 14, 2016 11:11 am

Kudos to you for following our fitness plans religiously. You are obviously seeing the benefits and also getting lot of compliments. Keep the spirit up and you ll see a transformed you by the end of this year. Here s what you need to do to make your Monday stress-free and energized: Also Read - Your stubborn belly fat isn't going away? Try these workouts and lifestyle changes

Also Read - Morning vs Evening workouts: Which is more effective?

Morning: When you go to bed the previous night, plan your day well. Prioritize and schedule various activities so that you are not running short of time. This way, you will wake up stress-free in the morning. Being organized is a great way to begin the day and stay calm and happy. Also Read - Workout trends that you should start warm up to from 2020

Breakfast: Monday mornings are usually very busy so choose recipes that are easy to cook and can be made in a jiffy. Fruit and yogurt muesli is one such recipe. If you have fruits chopped the previous night, all you need to do is assemble. Muesli, being high in fibre keeps you full till lunch.

Lunch: Pack some carrot rice with daal or some mixed beetroot salad or raita for lunch. You can also keep it ready and warm it up at lunch time while you finish your chores or run errands. Keeping accompaniments with main course will help you balance the portion of rice you eat. This way, you will feel full and consume less calories too.

Snack: Avoid temptation of snacking on street side or restaurant snacks. Carry your snack if you are working or make a special snack in the evening. Ideally your snack should be low calorie so try one of these snack recipes that contain less than 150 calories

Dinner: Cook a delicious but healthy dinner and enjoy it with your family. Avoid eating alone as you will end up eating more than usual. Try the coriander chicken masala recommended by nutritionist Neha Chandana. Relish it with a bhakri or multigrain roti and lots of salad.

Exercises

At home: Crunches should not just be restricted to gyms. You can even do them at home after a little warm up. To get toned abs, try these 5 variations of crunches at home.

Yoga: Meditate from the comfort of your home or at the gym in the Padmasana or the lotus pose. Sitting in those pose intensifies your meditation and helps you relax too.

Gym: Utilise the various equipment at the gym to maximize your benefits. Learn to use the various machines and add-ons well. Foam rollers are one of the best equipment for relaxation after a tiring workout. Stretch your muscles and relax with them.

Sleep well tip: Brushing at night is a good habit and you ve been hearing about it since you were a child. Did you know that brushing teeth can also help you lose weight? So reap the dual benefits of healthy teeth and weightloss by brushing your teeth before you go to bed.

Fitness plan day 163

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.

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Published : June 13, 2016 5:53 pm | Updated:June 14, 2016 11:11 am

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