Fitness plan day 294 – Practice Bhadrasana for a toned lower body

Today's dinner recipe packs just 140 calories and is a one pot delicious recipe.

We all wish for a perfect body without having to take efforts to work out or eat right. But there are no free lunches and hence you will have to make consistent efforts if you wish to stay in shape. Here s today s plan to guide you:

Morning Do you believe in the power of prayer? We are not imposing religion on you. But praying every morning has few health benefits too. It calms you, relaxes the mind, helps fight depression and brings a smile to your face too. So begin your morning with a little prayer.

Breakfast Make oats upma instead of the regular one for breakfast today. Add as many veggies to it as you can to up the nutritive value of the dish. Serve it with a glass of cold milk or vegetable juice.

Lunch How about some interesting paranthas for lunch? Don t go for the regular aloo or gobhi parantha. Try these methi paneer paranthas that are rich in minerals, vitamins, calcium and a good dose of fibre. You can have them with a raita or dal.

Snacks Strawberries are back in season. And what better way to use them than in different recipes during snack time. Add them along with lettuce in this interesting strawberry and lettuce salad which is a great weightloss recipe too.

Dinner For dinner, keep it simple and easy. That way you can finish your meals early and make enough time to sleep well too. This recipe of chicken hot pot uses ingredients that help induce better sleep too. One portion of this dish contains only 140 calories. What more can you ask for?

Exercises

At home Sitting for long hours at office or home can affect your back and spine in many ways. Stay active and keep following a few backbend exercises to prevent stiffness and make your back more flexible. It will also prevent back pain.

YogaBhadrasana or the auspicious pose is an ideal stretching exercise too. It s usually a part of cool down exercises after a good work out whether it is floor exercises, zumba or aerobics. The exercise tones your lower body and helps reduce the fat around your thighs and hips.

At the gym Focus on upper body or chest exercises at the gym today. That way you can work on your entire body daily and see overall results. You can even try these dumbbell flyes suggested by Kaizzad Capadia.

Sleep well tip If you are sleeping in the afternoon or even taking short naps during the day, you will most likely have trouble sleeping at night. Utilise that time to engage in a hobby or enroll for some classes or perform some physical activity that will keep you off napping.

Fitness plan day 293

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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