There are times when you might feel like not getting out of bed and just lie down for the rest of the day without any disturbance. But the more you push yourself, the more you are close to hitting your target. So pull up your socks and get ready for a great day ahead. With morning walk and a healthy breakfast, get your fitness regimen on track. Here is what day 73 of the fitness plan is in store for you!
Morning
Whether if have spent the whole night on an important project or were taking care of your infant, make it a point to wake up early in the morning and go for a morning walk. Yes, a morning walk with your dog or your loved one, not only helps you to relieve stress and makes you feel fresh but basking in the sun provides you vitamin D, which triggers the release of happy hormones, to help you stay fresh and energetic the whole day.
Healthy recipes
Breakfast: Feeling lazy to cook? Well, fulfilling your morning hunger pangs can t be easier than having eggs and toast for breakfast. Not only is it easy to prepare but also keeps you full along with providing necessary carbohydrates and proteins required to keep you going till lunch. Wondering why you should always have eggs with toast? Read this!
Lunch: For a tasty and healthy twist to your lunch, try this healthy and delicious chicken tandoori recipe by celebrity nutritionist Marika Johansson. With bell pepper and low-fat yoghurt, this recipe has a preparation time of 15 minutes and cooking time of 20 minutes. So your lunch will be ready in flat 30 minutes!
Snacks: What can be a healthier option than packing your tiffin box with a handful of dry fruits? You can include raisins (kishmish), almonds (badam) and cashew nuts (kaju). It not only helps you to satiate your hunger pangs but also boosts your overall energy. Say no to samosas and cheese sandwiches, here are some healthy snacks for the office you can try!
Dinner: As you have had protein-rich recipes for breakfast and lunch, have carbohydrates for dinner like having a soup or a salad. Having a beetroot and spinach salad for dinner provides you iron and is low in glycemic index, which makes it a perfect meal for those suffering from diabetes. If you are planning to have a light dinner, then this spicy pumpkin apple soup is what you can try to keep you full.
Exercises
At home: If you are planning to sculpt and tone your butt and thighs, then pilates is what you should start off with. A beginner s workout, it is a simple and low-impact workout that tones the muscles, increases flexibility and strength. Here is a 15-minute pilates workout video for a fit and toned lower body.
Gym: If you are extremely stressed out and left with no energy for weight training and cycling, then consider using the foam roller at the gym. It not only gives an intense muscle massage but also de-stresses you and also prevents exercise-related injuries. So don t forget to use this simple gym equipment to stretch your muscles in the gym, when stressed and tired. Try a TRX workout for toning.
Yoga: The yoga pose of the day is padmasana. A beginner s yoga pose, padmasana or the lotus pose helps you to concentrate on breath and deepens meditation by calming the mind and body. Here is the step-by-step guide for padmasana.
Sleep well tip
If your job profile involves standing for long hours or if you are working in restaurants, etc, you are bound to experience tired and painful feet, which hinder with sleep. If this is the case with you quite occasionally, then give yourself a relaxing foot massage at home before hitting the sack. Here s more on the ayurvedic massage for your feet a step-by-step guide for a good night s sleep.
Fitness plan day 72
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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