Written By: Debjani Arora | Updated : February 21, 2016 4:31 PM IST
Now that you have come this long in your fitness journey, it is time to motivate at least one more person to enjoy the benefits of healthy living. It could be anyone you choose to motivate. Remember, with so much energy and joy within you, you surely want to spread the happiness of being healthy and fit. So get one person along with you today to follow your healthy lifestyle. Be it your spouse, mother, father, siblings or a friend. Give them a one day challenge. Ideally you should be giving a person this challenge who didn t believe that you could have come this long. Pairing up on a Sunday will be a great way to bond with a love one and also give you a chance to know how far you have excelled from your previous laidback lifestyle.
Morning Probably you have developed a healthy habit to drink a vegetable juice or warm water with lemon and honey in the morning but your fitness buddy might not be enthused to follow the same. So start the day with a usual cup of chai, but to make it healthy, choose an herbal tea to sip on (ideally without sugar) and kick start the day. Here are eight herbal teas to choose from to make your morning happening.
Healthy recipes
What you eat is a reflection of how healthy you are. So today you are to choose the menu for your fitness buddy. Keep it healthy but not tasteless.
Breakfast: The first meal of the day needs to be really unique and healthy. Give a try to vegetable masala idli. The daliya used instead of rice reduces cholesterol level and keeps blood sugar in check. The minced capsicum improves digestion and the spring onions can keep allergies at bay. What a healthy way to start your day.
Lunch: Weekend lunch should be feast, but when you turn to be a one day fitness coach to a loved one you need to be cautious. So if you are planning a meal with is both healthy and tasty try the quinoa chicken fried rice. It is packed with goodness of protein and has fair share of carbs and fibre in it.
Snacks: Snacking on the weekend is too much fun while catching the reruns of your favourite episode on TV, but if you are polishing off a pack of chips or biscuits all in one go you are doing yourself some real irreversible damage. Instead, cook up a healthy snack before the hunger pangs get the better of you. Try this peanut and paneer pate in the evening.
Dinner: How about having something light for dinner so that you don t end up feeling bloated on Monday morning. Chuck non-vegetarian food and give a chance to vegetarian light bites. A stuffed capsicum recipe is not just delicious, healthy and packed with the goodness of vitamin A and C.
Exercises
Without giving your muscles and bones a jolt it isn t possible to become fit and active so make your buddy workout a little bit and go back to the lame exercises that you started at first.
At home: Now you might have become a pro in doing stretches and squats at home, but remember your fitness partner for the day has just started the journey. So don t go overboard. Try some simple set of exercises focusing on one body part at a time. Try these seven fabulous abs-exercises at home to work on the belly fat.
At gym: If you are taking your partner to the gym, maintain the same principle of working on one body part without making it strenuous for the newcomer. Probably with all the machines in the gym you can try some back exercises. This will give your back some respite from the week long slouching at the desk and help your buddy to get a little fitter. Here are five back exercises for gym beginners.
Yoga: Now you don t have to always concentrate on one body part sometimes you need to give importance to your mental health too. So on a Sunday with your buddy try doing these simple yoga exercises at home that improves concentration and helps the body relax and rejuvenate.
Sleep: With so much happening throughout the day you probably will fall asleep when it s time to go to bed. However, remember tomorrow is Monday and you can t be late for office so avoid watching TV at night and late night munching. Try reading a book, listening to soothing music to help you doze off. Here are 10 other tips to help you sleep peacefully at night.
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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