How to Motivate Yourself to Workout in The Morning

Working out is great for you. Working out in the morning is even better. However, during the lockdown, it might not be easy to get yourself to workout in the morning even though you might be getting to it at some point during the day. No matter how hard it is, you would be doing yourself a favor if you work out the first thing in the morning.

The major challenge in working out in the morning is getting up. The problem is that it’s hard to remember your workout goals – why you must get up early in the morning – when the alarm bell rings. The snooze button is the obvious choice. But if you have ever spent a day after having worked out the first thing in the morning, you know how great you felt the whole day. And as you do it more often, it becomes easier to get up earlier. Looking for expert advice during the lockdown? Check out FITCOACH – AI-enabled fitness coach that provides dynamic workout recommendations based on your needs and preferences.

Tips to motivate yourself for a morning workout

• Decide before you go to bed

Take a moment to visualize yourself getting up early in the morning before going to bed. You will be surprised that the body responds to such internal commands if you wish. Decide that getting up early is that main goal and you need to be mentally prepared for that. You must get up irrespective of whether you like it or not. Think about the moment in the morning when you get up to your body or phone alarm and do a killer workout.

• WHY – why do you want to workout

You thought about it and all but when the alarm rings, it will be very difficult to wake up. While thinking is easy, acting is not. However, having a visual reminder of sorts might prompt you. Write down your goals like “I want to lose 5 KGs in the next 3 weeks”, “I want to be able to run for 40 minutes without stopping”, etc. and keep it next to you on your bed. If that piece of paper gets your attention when you reach for your phone, it might help you get up. However, remember that specific goals are better.

• Prepare your workout clothes

And keep it next to your bed. It is simple and it is effective. It is hard to ignore them in the morning. It is yet another visual reminder to get you to workout. Keep your shoes where you keep your sleepers and when you step on them, you will find it hard to ignore the workout. If you find it hard, dress in your bed to prepare your brain for the upcoming workout. It’s harder than it sounds and it might actually wake you up.

• Plan for shorter workouts

We get it. Waking up early is not easy, at least for you (if you’re here reading this article). And elaborate workouts can be a little time-consuming and not to mention, taxing. So, do not make big plans. Remember to take one step at a time. Getting up and getting yourself to move your body is enough for starters. Therefore, your goals must be realistic. Doing an hour-long workout on the first day might not be the best idea although we do not discourage you to do so.

How to Lose Excess Water Weight

A major part of the human body is made up of water and it is obvious that it plays an important role in all the bodily functions. Yet there is something related to it that is a bit of a worry – water weight. Bodybuilders and professional athletes need to work on it because they need to maintain their weight to be able to compete for a category or improve their appearance.

Water should not be confused with edema – excess water retention – which may be a result of an underlying serious medical condition relating to the kidney, liver or the heart. Women in particular might be prone to water retention during pregnancy or some time in their menstrual cycle. 

The point is that you can lose water weight for overall weight loss. The best way to lose weight is to eat healthy and exercise regularly. Checkout FITPASS for comprehensive workout solutions.

How to Reduce Excess Water Weight

• Exercise often

In the short term, the best way to lose weight is to exercise. Whenever you workout, you sweat and lose body fluids, which are then utilized from the excess stores. An hour of exercise can help you lose 0.5 to 2 litres of water depending upon the intensity of the workout, clothing, and heat in your surroundings.

Moreover, a lot of water is shifted into the muscles during the workout. So, when you workout, the excess water is used up in the muscles and improves your body figure/physique. However, under no circumstances should you decrease the amount of water you drink, especially if you work out.

• Reduce Salt Intake

The body retains water if you consume high amounts of salt because it is made up of chloride and sodium. The latter binds water to maintain fluid balance inside and outside of the cells. Avoid eating foods high in salt like processed foods to prevent water retention. In fact, processed foods are the most prominent sources of sodium. This is the most common way to decrease sodium intake. According to many studies, this has been proved.

• Sleep Well

Sleep plays an important role in defining your health. In fact, it determines how your body responds to dietary habits and exercise. On the other hand, sleep affects the sympathetic renal nerves in the kidney that regulate sodium and therefore, the water balance in the body. Several studies have proved that sleep helps your body control hydration levels. It also helps in minimizing water retention. Therefore, aim at getting at least 7 hours every day.

• Eat Right

If you eat the right foods, you can tackle water retention. Eating potassium-rich foods is recommended for this. Potassium is known to balance sodium levels by increasing urine production and thus decreasing the excess water in the body. Include green leafy veggies, avocados, beans, tomatoes, bananas, and yogurt because they are all potassium-rich. You can also include magnesium-rich foods like dark green leafy vegetables, whole grains, dark chocolate in your diet.

Strength Training at Home | How to Get the Benefits Strength Training

Strength training at home can be a little difficult when you have been reaping strength training benefits at the gym for a long time. The gym is full of equipment like barbells, weight machines, bands, cardio machines, etc. that are usually not possible for everyone to keep it at home. You might have a few things at home but that’s not always enough.

The coronavirus outbreak has made working out harder, which might have induced unnecessary stress in your life. But with a few adjustments, you can still practice strength training at home. You might have to make compromises and you won’t get the complete benefits of strength training but you can still use it to stay active and fit. If you’re looking for expert advice, check out FITCOACH – AI-enabled fitness coach that adapts to your needs and preferences. Or activate FITPASS-TV – workout at home in real-time with expert trainers guiding you from their homes.

Strength Training at Home Tips

• Try new movements

The best way to get the best of a workout is to try new moves. Your brain takes some time to master a move from the time you try it and that’s a challenge in itself. A very simple example is trying lateral lunges after having done forward or backward lunges for some time. Try Pilates workout or Yoga and HIIT. The idea is to get out of your comfort zone if you are strength training at home. Check out videos or tutorials before doing it to get it right.

• Work on your range of motion

You must learn to make exercises harder for yourself without weights. How to do that? The answer lies in increasing the range of motion. Your muscles work harder when you expose them to a longer range of motion. Taking the example of the stationary lunge, elevate your foot on a slightly higher platform – even 2 inches is good enough – instead of just doing the regular motion. By doing this, you will bring your leg up and down at a greater distance. As a result, you will feel the burn with fewer reps. And then there are simple things like holding anything with some weight while doing, say, sumo squats. Keep your feet on your bed or on a chair to make pushups harder.

• Slow down and do more reps

It might not sound like it but exercises are much harder and effective when you take your time with them. Try holding the squat position when you lower down for a few seconds with each rep and take longer to come back up. Your number of reps will decrease dramatically at first but it will boost your strength. The act of holding at the weaker position maintains tension and challenges your body.

• Single-leg Exercises

Want to correct muscle imbalances? Work one side of your body at a time – unilateral exercises. Lunge with a single leg, splits squats, single-leg glute bridge, etc. are great for this. Also, you can challenge yourself much more this way by using much lower weights. So, when you do not have heavy weights, go for unilateral exercises to focus the strain on a single limb/body part. 

Yoga Facts | Things to Know Before Starting Yoga Classes

Modern-day Yoga is a trending workout routine. But Yoga is much more. You come across several institutions and individuals professing yoga benefits on Instagram, Facebook, and other dedicated platforms. They are professionals and make the yoga poses look easy when they’re anything but. However, the benefits of yoga are for everyone.

Lately, there are misconceptions about Yoga with the rise of so many schools of yoga. There are a few things you should know before going for yoga classes online or at a yoga studio near you. It wouldn’t hurt you to find out about the history of Yoga and why it is considered as a way of life rather than just a form of exercise. Want to workout at home with the help of expert advice? Get FITCOACH – AI-led fitness coach that adapts to your workout needs and preferences.

Things to Know Before Starting Yoga Classes

• Everyone can do Yoga

You do not need to be flexible or fit to a certain degree before joining yoga classes online or offline. Irrespective of your body type, shape, gender, or age, you can do yoga exercises for a healthy lifestyle. If you have never been to Yoga classes or are just a beginner, do not increase your expectations by watching the models and professionals who have been practicing yoga for a long time. Don’t be intimidated because it’s their profession. You need not spend a lot of money on clothes and equipment. Just wear a loose t-shirt and shorts and get a soft mat. 

• Yoga benefits extend way beyond fitness

The origins of Yoga date back thousands of years to the Indus Valley Civilization. The modern Yogic practices have obviously evolved into something that suits the busy lifestyles. However, Yoga is the art of transforming yourself to improve the quality of life and take life as it comes.

Yogic exercises include a total of 8 limbs while modern yoga classes focus on just one. This shouldn’t stop you from attending yoga classes online or at studios but you should know that you can get much more from it. The Yoga asanas are just 1/8th of the yoga practices. Go ahead and reap the physical benefits of yoga but don’t stop yourself from exploring.

• All Yoga classes are different

The yoga poses and other movements practiced in a yoga class depend on the teacher, studio, and type of class. Some teachers ask you to define a purpose for your being at a yoga class. You can choose one for yourself among flexibility, healing, etc. The flow of the yoga class – the progression from one yoga pose to another – is defined by the instructor as per the attendees or the form of Yoga being practiced. There are several forms of yoga – Ashtanga Yoga, Vinyasa Yoga, Power Yoga, Bikram Yoga, Yin Yoga, Hatha Yoga, Iyengar Yoga, and many more. Most Yoga classes are ended with the Savasana or the Corpse Pose.

• Don’t stress yourself

Yoga for beginners can be a little difficult but it is up to the Yogi or Yogini (the teacher) to make it easier for you to adapt. He/she will teach you the yoga pose modifications that will work for you. Do not push yourself beyond your capabilities to avoid problems. You will most likely feel a little sore after the first few sessions, which is normal and you should tell your instructor about it.

5 Anti-inflammatory Foods to Include in Your Diet

You must have heard of inflammation. But what is inflammation? It is the body’s natural response to injury and infections, which makes it a vital part of the immune system. Think of it as a signal from the body to the immune system to repair the tissue which may be damaged by free radicals – bacteria and viruses.

Inflammation, as it turns out, is both good and bad. While it improves the efficacy of the immune system in defending against injury and infection, chronic inflammation causes diseases and weight gain. When inflammation is mixed with stress and no exercise, you are at an even higher risk of diseases. Luckily, some foods fight and keep inflammation low. Connect with certified dietitians for personalized diet recommendations with FITFEAST to stay healthy. Keep your immunity up in the lockdown.

Best Anti Inflammatory Foods

• Broccoli

Broccoli is one of most nutritious vegetables – a cruciferous vegetable – counted among the likes of kale, Brussels sprouts, cauliflower, and others. Several studies done on cruciferous vegetables suggest that they are associated with a reduced risk of cancers and heart disease. The anti-inflammatory properties of these vegetables can protect you against deadly diseases like cancer. Broccoli is packed with sulforaphane – inflammation-fighting antioxidant – that reduces inflammation-causing compounds in the body.

• Green Tea

You must have heard that Green Tea is the healthiest beverage or at least one of them. What you have heard is correct. Drinking green tea is associated with a reduced risk of Alzheimer’s disease, obesity, heart disease, cancer, and other deadly conditions. These benefits of green tea are attributable to its antioxidant and anti-inflammatory properties, especially a substance known as epigallocatechin-3-gallate or EGCG. This substance reduces the production of inflammation-causing substances like cytokine that damage the fatty acids in your cells.

• Mushrooms

The types of edible mushrooms are just a very small fraction of the thousands of types of mushrooms available across the world. Shiitake, truffles, and portobello mushrooms are some of the edible ones. Coming to their nutritional value, they are rich in B vitamins, copper, and selenium while being low in calories.

More importantly in this context, they contain several antioxidants including phenols that fight inflammation. Lion’s Mane is a type of mushroom associated with reduced obesity-related inflammation. However, do not cook mushrooms thoroughly; light cooking will help you reap the benefits of mushrooms.

• Grapes

The anthocyanins in grapes are known to reduce inflammation. Studies suggest that grapes are good to reduce the risk of diseases like diabetes, obesity, eye disorders, heart disease, and Alzheimer’s. Grapes are packed with resveratrol, a compound known to be healthy for you. People who eat grapes are likely to witness a decrease in their inflammatory gene markers.

• Turmeric

Turmeric is used in many Indian dishes. It is packed with curcumin, which is a powerful anti-inflammatory nutrient. Consuming turmeric is good for people with diabetes and arthritis. Consuming 1 gram of curcumin with piperine (from black pepper) reduces inflammatory markers in people with metabolic syndrome. You may consider taking curcumin supplements combined with piperine.

Working out is known to bring down inflammation as well. Stuck at home and can’t workout? Get FITCOACH and workout with dynamic recommendations from an AI-based smart fitness coach.

Include these Foods in Your Diet to Control Diabetes

You eat to control your blood sugar when you have diabetes. Simple. You must eat wholesome foods to feel full for longer. Carbohydrate-rich foods like cereals, fruits, milk, bread,  pasta, desserts, and pasta can lead to a higher than normal glucose level in your blood. Your diet should restrict the type and quantity of carbs you consume.

Still, you cannot eat just to, well… eat; you must enjoy your food as well. When you eat, your food should satisfy your palette as well as your stomach so that you can do the same for the rest of the day. If not, you might make the wrong food choices. Consult expert nutritionists with FITFEAST to get daily diet recommendations and find out which foods suit you and which you should avoid.

Best Foods for Diabetes Control

• Green Leafy Vegetables

Green leafy vegetables are high in important vitamins, minerals, and other nutrients, which have a positive effect on your blood sugar levels. Green leafy vegetables like kale and spinach are packed with Vitamin A, calcium, and potassium (all plant-based sources) in addition to fiber and protein. Since they are high in antioxidants and starch-digesting enzymes, a lot of researchers affirm that eating green leafy vegetables is good for diabetics.

Eat spinach, kale, cabbage, broccoli, and collard greens to keep your sugar levels in check. Add them to your salads, side dishes, soups and dinners. However you choose to eat them, remember that the best benefits of leafy green veggies can be reaped by eating them raw or just boiling them. Have them with a source of lean protein.

• Beans

Beans are a great option for people with diabetes. They are a good source of plant-based protein and are quite filling. They can help reduce the carb intake as well. They are low on the Glycaemic Index (GI), which makes them great for blood sugar regulation. Beans are complex carbohydrates, which makes them digest a lot slower and keeps you full for long. This assists in weight loss as well.

Add black beans, kidney beans, navy beans, pinto beans, and adzuki beans in your diet to regulate blood pressure and cholesterol. Beans also contain magnesium, iron, and potassium. Moreover, you can have them in many ways – stew, chilli, or salads. It is best to avoid canned beans and use as little salt as possible.

• Whole Grains

As compared to refined white grains, whole grains contain much more fiber and other nutrients. Since fiber slows down the digestive process, high-fiber foods are great for diabetics. Your blood sugar levels stay stable when the nutrients are absorbed slowly. The GI of whole wheat and whole grain is lower than rice and white bread, which means that they do not affect the blood sugar too much. Include brown rice, oats, couscous, quinoa, millet, rye, buckwheat, and other whole-grain variants in your meals.

• Citrus fruits

Citrus fruits like grapefruits, lemons, oranges, etc. have antidiabetic effects according to several pieces of research. Moreover, eating fruits provides vitamins and minerals without any carbs. Oranges, especially, contain 2 types of bioflavonoids that have antidiabetic effects. Citrus fruits contain folate, Vitamin C and potassium.

6 Plank Benefits | Core Training Exercises

Whenever an ab workout is mentioned, crunches and sit-ups come up without fail. There’s no doubt that they’re one of the most common abs exercises and they’re quite effective as well. However, crunches are not the best exercise to build muscles and strengthen your core.

Core exercises are more than getting into a great shape that you can flaunt. A strong core has many benefits like reduced risk of injuries, improved mobility, and improved stability. You may be putting a lot of effort into doing crunches and sit-ups but it is not that effective. To get the best of your efforts, try plank.

Get dynamic workout recommendations with FITCOACH – AI-led smart fitness coach.

Plank Benefits

• Activates more muscles

What makes the benefits of planks better than the benefits of crunches or sit-ups? Well, for starters, sit-ups and crunches ask a lot of your back. Consistently performing these exercises pushes your spine against the floor, which can lead to lower back pain. Moreover, plank covers the entire body while crunches and sit-ups only work your core. The benefits of plank encompass your legs, arms, and abs.

• Improved posture

Most of those with back pain, especially lower back pain, sit in front of a desk in their office all day. This affects your posture and thus weakens your back. Plank benefits your lower back and improves posture. The various types of planks strengthen your chest, shoulders, neck, abs, and of course the back. When these body parts gain strength, you can keep your shoulders and back in a neutral position while sitting or standing, which means good posture. Planks are a great isometric exercise – they increase core muscle strength.

• Improved flexibility

Planks do not look like a type of exercise that could stretch your body. But as it turns out they provide a good stretch to your lower body. The plank lengthens your hamstrings and arches your feet. This does not only stretch your lower body muscles but improves their strength as well. You can also stretch your sides with the extended arm side plank.

• Versatile

Planks can be modified easily. You can do a different type of plank every day of the week or even two. The classic plank hold is great but you can modify it to suit your body needs. Instead of holding on your forearms, you can extend your arms for an extended plank hold. You can do the same one the side as well. For a more intense variation, you can do mountain climbers.

• Boosts metabolism

Plank benefits are not limited to muscle strength and mass. It has another important benefit – improved metabolism. By increasing your muscle mass through the plank exercises, your resting metabolic heart rate is increased, which leads to a higher burn of calories.

• Relieves stress and improves mood

The plank pose or any exercise for that matter releases endorphins – neurochemical in the brain – responsible for a good mood. Endorphins decrease stress and relieve tension. As you stretch and lengthen your body by performing the plank, you feel happy and relaxed.

All You Need to Know About Fat Loss

Obesity is a big concern in modern times. It contributes to major health problems the world over. Now, people are becoming more and more conscious of their health and are starting to work towards losing extra fat. However, the problem with fat is that it is hard to lose. It is not the same as losing weight and that leads to a lot of confusion.

Workout at home with FITCOACH – AI-based smart fitness coach that offers dynamic workout recommendations based on your needs and preferences.

Fat Loss Science

The extra calories consumed through carbs and fats, which is extra energy, gets stored in the form of triglycerides in the fat cells. This is the body’s way to store energy for future use. However, over a period of time, this extra energy forms a fat surplus and changes your body shape and health. To start with, you need to consume fewer calories than you burn. A 500-calorie deficit is good enough. Consistently maintaining a calorie deficit leads to the release of stored fat from the fat cells and is used for energy production. Eventually, the extra fat stored in the body is used up as energy, which results in better body shape.

The Importance of Diet & Exercise

Fat loss is possible with exercising and diet. As mentioned earlier, you need a calorie deficit to let the excess fat be used as energy. When you workout, this process is amplified. The blood flow to muscles and fat cells increases and the fat is released at a higher rate to satisfy the energy needs of the body to workout properly.

Working out for 150-250 minutes every week is recommended by most health institutions. You can distribute it to 30-50 minutes of moderate-intensity workouts 4-5 days a week. Include a mix of cardio and resistance training exercises to burn calories and increase muscle mass. If you have weights like dumbbells or kettlebells, it’s perfect for resistance training. They are always available at gyms but they’re all closed. The best solution is bodyweight exercises and resistance bands. A combination of a nutrient-dense diet and a proper exercise routine is better than the two done separately.

For the best results, consult expert dietitians with FITFEAST. Get daily diet recommendations and track your daily calorie intake.

Fat Loss Facts

The body stores fat in and around the belly, thighs, butt, and hips. If you want to lose fat in a certain area of your body, give it up. Spot reduction is not effective. Depending on their metabolism, people lose fat in some areas faster than others. It also depends on your lifestyle and genes. Your history of weight loss and weight regain is also important.

Fat Loss Timeline

The duration of your fat loss depends on how much weight or fat you want to lose and whether you eat healthy and exercise consistently. Losing weight within short periods is often associated with side effects like fatigue, muscle loss, nutrient deficiencies, headaches, and menstrual irregularities.

Most experts suggest a gradual regimen to lose weight and lose fat, which is sustainable in the long run and prevents weight regain. A rapid weight loss or fat loss approach is better for those with very high body mass indexes (BMIs).

Weight loss depends on factors such as age, gender, sleep quality, and calorie deficit. Any medications you might be taking will affect your fat loss regime somehow so it is better to consult your doctor for the same. Once you reach your weight goals, maintain your calorie intake to prevent weight regain. Exercising regularly is indispensable.

5 Amazing Benefits of Open Water Swimming Classes

As you know, swimming benefits the entire body. It is a low impact sport that works all the muscles and joints of your There’s a good chance that you have been a part of swimming competitions at school or college. However, have you ever been swimming in open water bodies?

Open water swimming, as the name sounds, is the practice of swimming in water bodies like lakes, rivers, seas, and oceans. As it turns out, the benefits of swimming in open waters exceed swimming benefits at a swimming pool. The water in open spaces is colder and that is good for the body. Looking for swimming classes near you? Get FITPASS – one pass 4,000+ fitness centers across India. Visit swimming pools in your area with FITPASS.

Benefits of Swimming in Open Spaces

• No boundaries

If you have been to swimming pools, you know that you have to stick to your lane and follow certain swimming rules which are not that bad in limited space. But what about unlimited space? In lakes and other open water spaces, you can swim in any direction and at your pace. You don’t have to worry about obstructing someone’s path. Plus, you get the feeling of reaching somewhere instead of just touching a wall and going back.

• A bigger challenge

The water in open bodies can be much colder than in something pools. Swimming in cold water is challenging, both mentally and physically. You will end up losing a lot of body heat, which is sometimes much harder than the practice of swimming itself. If you have never done it before, you can get a wetsuit to adjust to the water’s temperature and to improve buoyancy. Finally, the main challenge is that you know there’s no floor on which to stand or a buoy line to hang on to, which makes you try harder and improves your lung capacity.

• Weight Loss

The body requires more heat to keep warm when the body is exposed to the cold. To do so when you’re swimming, it must produce energy, which is done by burning the extra fat in your body. This improves your metabolic system as well. You will burn up to 200 calories more per hour as compared to the calories burned while swimming in a pool.

• Improved immunity

When you immerse your body in cold water at least 3 times a week, the production of white blood cells increases. These white blood cells ward off infections and boost the immune system and activate the metabolic rate. This is scientifically proven.

Swimming in open water bodies improves body circulation, which means that the impurities are flushed effectively and your health improves. Moreover, it is also proven that cold water reduces the levels of stress and fights depression.

• Pain management

A lot of healing techniques involve immersion in cold water. Professional sports persons often use cold water or ice water to treat injuries and reduce muscle pain. Swimming in open water bodies can help you with pains in your body. It can help with injuries, which is a great benefit of swimming anyway. Remember that the colder the temperature, the better it is for your nervous system.

The Amazing Benefits of Morning Yoga

Most of us aren’t morning people anymore. I am not saying you aren't but most of us do work late and the whole cycle changes. Needless to say that if there is not a particular reason to get up early like having to catch a flight, most of us would prefer to stay in bed until there’s only enough time to get ready and rush to work.

It may be hard for you to get up early in the morning but it is also one of the best things you can do. Waking up early and practicing morning yoga will change your life. It is the best way to ensure good health and staying energetic all day long. It will take you a few days or even a few weeks to get into that routine but don’t give up.

Check out FITPASS – one pass to India’s largest fitness network of 4,000+ fitness centers across India for comprehensive fitness solutions. Since you are unable to visit your favorite studios like Sarva Yoga due to the lockdown, try FITCOACH to workout at home.

4 Benefits of Morning Yoga

• Feel good all day

Morning yoga is the best thing for you to clear your mind and awaken completely. Start your day with a few morning yoga poses and a short meditation. Exercising the first thing in the morning is considered to be the best practice. Working out in the morning, especially Morning Yoga improves focus and brain activity. So, get up early and do a few repetitions of the Surya Namaskar. You can check out videos online and try them every morning.

• Improved energy levels

When you move your body, the body cells move too, which improves the oxygen supply to the cells. The cells freshen up with the fresh oxygen and the whole body gets a boost too, which is a scientifically proven fact. The best thing about Yoga is that you do not need any equipment for it. All or most yoga poses are based on bodyweight movements and all you need are comfortable clothes and a yoga mat to do those amazing Surya Namaskar reps. Doing a few poses is not a big price to spend the rest of the day with lots of energy.

• Reduced stress levels

Since your cells have all the oxygen they need because you reaped the morning yoga benefits you, you will feel relaxed. You will get rid of the unnecessary tensions of the day like client meetings or meeting deadlines. When you’re relaxed you get more done without any obstacles. The stress levels stay lower and you can be more positive.

• Tone up

Yoga, especially morning yoga is a great workout routine to tone up. It means you can consume extra calories without worrying about getting out of shape. Yoga poses define your body parts like the chest, stomach, and back in addition to strengthening your arms and legs. You can fit into your favorite clothes within a couple of months. If you cannot visit Sarva Yoga studios in the morning due to the coronavirus lockdown, just find a quiet corner in your house and get right to it.

Nutrition Foods | 5 Things You Should Always Have in Your Kitchen

Whether it is a meal or a snack, it should be nutritious or you are just compromising on your health. To stay healthy, you must create a balanced diet for yourself. A balanced diet consists of healthy fats, carbs, fiber, and protein.  To prepare a quick meal, you need to have a well-stocked kitchen. Sadly, a lot of foods contain unhealthy ingredients or they should be consumed within a few days or they perish.

You should keep your fridge and pantry stocked with a few staples that can satiate hunger and provide the necessary nutrients when you feel hungry. Want to know what you should be eating and what to avoid? Consult certified nutritionists on your phone for personalized diet assistance with FITFEAST.

5 Nutrition Foods

• Grains

The best thing about grains is that they can be stored for a long time without worrying about them going bad. You can make a variety of dishes with them like grain bowls, soups, and salads. They’re just versatile and convenient and you can buy them in bulk, especially in times like these – the coronavirus lockdown. They are packed with fiber and micronutrients like magnesium, manganese, and B vitamins. Grain consumption is known to reduce the risk of certain cancers and heart disease.

• Eggs

Eggs are simple to prepare and can be eaten for every meal of the day. They contain sevearl vitamins and minerals along with protein, which are all the nutrients the body requires. They are referred to as nature's multivitamin. Eggs can go bad when left in your kitchen but they can last up to 5 weeks in the fridge. Add veggies and make omelets or fry them and add them to your oatmeal, salads, or vegetable dishes to provide protein to your body.

• Fruits & veggies

No kitchen is complete without fruits and vegetables. Even though they spoil within a few days, you can make them last by refrigerating them soon after buying them. Buy all kinds of fruits and veggies because nothing matches their nutritional value and the number of low-calorie meals you can prepare with them. Buy sweet potatoes, apples, beets, carrots, cabbage, pomegranate, and oranges (and other citrus fruit) among others.

• Nuts and seeds

Nuts and seeds aren’t exactly low-calorie snacks but they are packed with nutrition – healthy fats, fiber, protein, and vitamins & minerals. Nuts and seeds, depending on their type, can be stored at room temperature for up to 4 months. Moreover, natural nuts and seed butter last long and are great alternatives for packaged counterparts that contain a lot of added sugar and oils. Nuts and seeds can be used in a lot of dishes like oatmeal, yogurt, salads, etc. Plus, they can be added to smoothies for a burst of flavor and nutrition.

• Apple cider vinegar

Apple cider vinegar is one of those ingredients that has multiple uses in your home. It is a good cleaner and can be added to sauces, baked goods, and dressing at the same time. Apple cider vinegar is incredibly healthy – it is antidiabetic, anti-inflammatory, and good for the heart.

5 Peanut Butter Nutrition Facts You Should Know

Peanut butter is just the best bread spread in the house, isn’t it? The way it melts and its burst of flavour is just amazing. A giant scoop of peanut butter on a piece of freshly toasted bread is good enough to satisfy those untimely cravings. The nutritional value of peanuts makes it good enough for breakfast as well. Peanut butter is probably one of those foods that are scrunchy, delicious and yet nutritious.

The value of peanut nutrition attracts a lot of negativity but contrary to popular opinion, peanuts are good for your health. Even though they contain fats, they’re the good kind of fats your body needs. In fact, peanut butter nutrition includes fats, carbs, and protein. While peanut butter calories may not match those of broccoli or spinach, it is still a good source of several nutrients – iron, potassium, selenium, zinc, magnesium, manganese, copper, folate, and Vitamins E, B3, B6, and B5. Get nutritional advice from certified dietitians with FITFEAST. Ensure proper nutrition to stay healthy.

Peanut Butter Benefits

1. Helps lose weight

There is no doubt that peanut butter is high in calories, which would imply that it is not good for weight loss. However, weight loss depends on how much you eat. Peanut butter is filling and nutritious, which satiates the hunger for a long time. It is packed with protein and fiber that keep you full for longer and make you eat less. Nonetheless, peanut butter can be addictive and you should stop yourself from having it multiple times a day.

2. Great for exercisers

Those who workout need more protein than everyone else for their muscles to grow and repair themselves. 2 tablespoons of peanut butter contain up to 8 grams of protein along with 2 grams of fiber, over 200 MG potassium, more than half a gram of iron, 24MG folate, and 188 calories. This nutritional value of peanut butter makes it one of the best foods for people who workout with weights. You can even carry a jar of peanut butter with you to your gym or office for a quick bite. You don’t have to wait to reach home to get your nutrition. Apply peanut butter on a few slices of apples for a delicious snack.

3. Healthy for your heart

What could be better than a spread that is nutritious and good for your heart health as well? Peanut butter contains p-coumaric acid that is known to reduce the damage to the cells that cause cardiovascular problems. Moreover, it contains a lot of healthy fats that lower the risk of coronary heart disease and cardiovascular disease.

4. Good for your bones

Peanut butter is packed with calcium and iron, which are responsible for transporting oxygen to the bones through the blood. They help maintain healthy bones. The high protein content found in peanut butter is good to maintain strong and healthy bones.

5. Protects against diabetes

The effects of peanuts and peanut butter on blood sugar are positive; in fact, it might actually help in decreasing the risk of diabetes. According to a study, having a couple of tablespoons of peanut butter 5 times a week can reduce the risk of getting diabetes by almost 30 percent.

All You Need to Know About World Health Day 2020

World Health Day has been celebrated for 7 decades to raise awareness about the importance of health and wellbeing. The event is organized by the World Health Organization (WHO) annually to spread awareness on specific health topics. Earlier, World Health Day has covered topics like food safety, depression, and diabetes among others. 

The World Health Day 2020 is all about nurses and midwives and all the other health professionals who are working to prevent coronavirus as well as helping those who are affected. The goals include appreciating these professionals as well as boosting their careers in addition to increasing support for them.

Wondering how you can support them? While appreciation and charity are the obvious ways, you should incorporate a healthy lifestyle to stay healthy. Stepping out is prohibited but working out at home is not. Try FITCOACH for dynamic workout recommendations based on your needs and preferences.

How to Stay Healthy

Health and wellness is an eternal thing. It would not work if you care for your health one month and then take a break next month. If you don’t know where to begin or are busy or stressed, start small. Health should be your priority and start taking small steps towards a healthy lifestyle. Stay active and eat well.

• Stay active

On a scale of 1-10, how active are you? If you sit on a chair and work in front of a desktop or laptop, the answer is most probably below 5. And we guess you know that it is not good for your health. A decade or two of sedentary life doubles your risk for early mortality. It doesn’t mean that you have to quit your job, you just have to make some changes in your life.

There’s no need to worry if you like working out at the gym. You can use your body weight and workout just the same at home. You do not necessarily need the equipment found at gyms. You can checkout workouts online and do them at home. 150-300 minutes of moderate-intensity exercise every week is enough for your body to function properly.

• Eat healthy foods

The idea is to eat the right foods, not less. A balanced diet will do it for you. You are what you eat – if you eat unhealthy foods, you will be unhealthy and at a higher risk of health problems like diabetes, stroke, etc.

Your diet should include foods that supply a wide variety of nutrients. Have more veggies, fruits, grains, lean meats, seafood, eggs, and healthy oils. Apart from these, you should avoid eating saturated fats, trans fats, added sugars, and sodium. Stay away from high-sugar foods, processed foods, and avoid the extra salt on your meals. Finally, do not deep fry your food.

• Limit alcohol and smoking

Smoking and alcohol consumption affect your immunity. While alcohol is alright occasionally, it is even advisable in moderate quantities, you should never overdo it. Smoking should be avoided completely. While it might not be possible for regulars, you should try to reduce your consumption.

• Learn about yourself

Since you have a lot of time these days, learn about your DNA ancestry, body type, the effect of age on health to be informed on what works for you and what doesn’t.

5 Exercises for a Great Home Triceps Workout

Everyone wants toned and strong arms. People tend to focus on biceps exercises a lot more than they do on triceps exercises. You should know that triceps are as important as your biceps. Focusing on either of these groups more than the other can cause problems in your arms. You can work your triceps at home without any dumbbells or cables with some bodyweight exercises. Checkout FITCOACH for dynamic workout recommendations based on your needs and preferences.

Top 5 Triceps Exercises

• Dead Stop Push-ups

This is the perfect bodyweight exercise to do at home and you do not need any equipment for it either. This exercise ups the benefits of push-ups and provides you explosive strength.

How to do Dead Stop Push-ups

1. Assume the classic push-up position. Your legs should be together, hands just wider than the shoulders and the body straight
2. Bend your elbows to lower yourself all the way down, letting your body rest on the floor for a moment
3. Lift your palms off the floor and hold for a moment. Place them back on their position and push your body back up all the way in the original position
4. Hold for a moment before repeating

Repeat 8-12 times.

• Diamond Push-ups

Also known as Close Grip Push-ups, this exercise targets deltoids and pectoralis.

How to do Diamond Push-ups

1. Position your hands touching each other (index fingers and thumbs making a diamond) and your legs together. Ensure your body is straight and your elbows aren’t pointing outwards. You can position your arms closer than shoulder-width too
2. Bend your arms to lower your upper body to perform a push-up. Your elbows should be perpendicular when you lower down
3. Push back up until your arms are fully extended

Repeat 8-12 times.

• Bench Dips

Also known as triceps dips on bench, bench dips are a compound exercise based on your bodyweight. They work your triceps and improve shoulder and chest strength at the same time. You need a chair or a bench (if you have one) to perform this exercise.

How to do Bench Dips

1. Make sure the chair or the sofa is sturdy and doesn’t move
2. With your back toward the chair, grips its edge with hands at shoulder-width and hands fully extended
3. Extend your legs out in front of you 
4. Lower down your body slowly till your upper arms and your forearms are perpendicular to each other
5. Lift back up using your triceps to the original position

Do 8-12 reps at least.

• Dumbbell Floor Press

This exercise is a variation of the bench press and it works your triceps quite well. Usually done with a barbell, the use of dumbbells puts extra pressure on your muscles to sustain the weight.

How to Dumbbell Floor Press

1. Lie down on an exercise mat and hold a dumbbell in both hands
2. Bend your knees and plant your feet properly on the ground
3. Extend your elbows at 45 degrees with triceps on the floor. The dumbbells should be over your chest
4. Exhale and engage your core. Next, raise your arms towards the ceiling. Hold for a moment and then let them back down slowly

Repeat 8-12 times.

Bench Dips with Elevated Legs

This is an upgrade to the bench dips. The only difference is that your feet are positioned on a surface an at equal height to the chair on which you place your hands.

5 Pilates Exercises to do Home for a String Immunity

How is social distancing treating you? You are probably sick of that question and it is not easy staying at home, especially for those who like to step out and do things.

Exercising has positive effects on the immune system and which is why you should make it a part of your daily routine. Looking for expert assistance? Get FITCOACH – AI-enabled smart fitness coach – for dynamic workout recommendations based on your needs and preferences. The instructions provided through HD videos emphasize on form and technique.

Pilates Exercises for a Home Workout

• Half Roll Down

This is a great exercise to warm up the body; it gets the body in tune for what is coming. It preps the lower abs, spine, and back of the legs.

How to do Half Roll Down

1. Sit on the mat with your knees bent and hands on the sides of your thighs
2. Exhale and engage your abs. Tilt back so your lower back presses the floor
3. Roll down slowly – one vertebra at a time until the entire lower back is touching the floor
4. Exhale again as you engage your hamstrings and squeeze your glutes and roll back to the starting position

Do 8-10 repetitions

• Glute Bridge

This exercise has originated from Yoga poses and is known as the painkiller of the body. It is great to treat pain in the neck, glutes, and sciatica. When you do it properly, you fix several parts of the rear end of your body.

How to do Glute Bridge

1. Lie on your back on the yoga mat. Bend your knees and place your arms at your sides with the palms facing down
2. Tuck your hips, put pressure on your arms and lift your back. Stop when your back is completely off the floor
3. Hold for 5-10 seconds and lower back down slowly 

Do 8-10 repetitions

• Standing Side Kick

This is a series of exercises that engage more muscles throughout your legs and build them.

How to do Standing Side Kick

1. Stand on the yoga mat with your left foot on a block and let the right foot hang. Keep the left knee soft
2. Keep your shoulders down and back. Extend the hanging leg forward
3. Squeeze your butt to pull the leg back and repeat 8-10 times. Next, circle the leg clockwise and counterclockwise 8-10 times each
4. Repeat with the other leg

• Side Plank

This plank variation improves balance and stability. It works the entire core.

How to do Side Plank

1. Assume the high plank position – arms fully extended directly under the shoulders and a direct line from your head to ankles
2. Raise your left arm and bring it over your body as you rotate it
3. Hold for up to 10 seconds and then return to the starting position
4. Do the same on the other side. Repeat 5-7 times on each side

• Criss-cross

This exercise works the obliques and rotates the spine, which is great for spinal health.

How to do Criss-cross

1. Lie on the yoga mat on your back. Put your hands behind your head and elbows forward
2. Lift your knees so that they’re parallel to the ground and bring your elbows close to them
3. Shift your elbows outward and keep holding the position
4. Bring your left elbow toward the center of the body while also bringing the right knee to touch it
5. Come back and do it on the other elbow and knee

Repeat 8-10 times on each side.

Add these Immunity-Boosting Foods to your Diet Plan for Coronavirus Prevention

The spread of coronavirus has brought everything to a stop. Either you are at home doing nothing or if you’re lucky, you’re working from home. The coronavirus or COVID-19 is especially harmful to the elderly and those with underlying health conditions. The obvious reason behind this is a compromised immune system.

Eating certain foods will not make you immune to coronavirus. However, eating the right foods can keep your immune response up and improve your chances of fighting COVID-19 and reduce the severity of its symptoms. Ensure getting proper nutrition in times such as these. If you want expert advice, get FITFEAST for daily diet suggestions from certified nutritionists.

Top Immunity-boosting Foods

• Mushrooms

Eating button mushrooms are good for your immune system because they are packed with B Vitamins like niacin and riboflavin in addition to selenium. These vitamins and minerals optimize immune function and keep you healthy. Mushrooms also contain sugar-like molecules – polysaccharides – that are known to be good for the immune function.

Simply put, mushrooms are tasty and give a savory quality to any dish that they are added to. You can simply saute, roast or grill them for a healthy snack. Or add them to eggs. Mushrooms are also great when added to salads, lasagne, or soups.

• Watermelon

You probably didn’t know this but watermelon boosts your immunity. 2 cups of watermelon fulfill 30% of the daily Vitamin A and 25% of the daily Vitamin C requirements in addition to providing up to 270 mg of potassium. And to top it all, it just contains around 80 calories, which makes it one of the best foods for those watching their weight or are on a diet. Also, it contains glutathione and Vitamin B6. These nutrients and compounds are required by the body for optimal immune function. Just have a couple of cups of watermelon or make a fruit salad. You can make a watermelon and strawberry lemonade as well.

• Broccoli

Broccoli is one of those vegetables that our parents always urged us to eat but we never really liked its taste. As it turns out, broccoli is packed with nutrients like Vitamin C – a cup of broccoli provides as much Vitamin C as an orange. Therefore, it should be in your diet if you want to prevent coronavirus and reduce the severity of coronavirus symptoms. It also contains high levels of potassium, magnesium, iron, beta-carotene, and zinc. Moreover, broccoli also provides B vitamins – B1, B2, B3, and B6 – and glutathione – the main antioxidant. Broccoli might not appeal to your palette but it is an extremely nutritious vegetable you should be eating. Prepare a creamy broccoli and cheese soup or add it to your salad.

• Tomatoes

A high concentration of Vitamin C is found in tomatoes, which is why they are great for when you’re sick. A medium tomato contains up to 16 mg of Vitamin C. Vitamin C is essential for proper immune functions. It provides strength to t-cells and phagocytes – major components of the immune system. A vitamin C deficiency leads to a weak immune system and lowers its ability to fight pathogens, which in turn can lead to illnesses. Add raw tomatoes to salads for the best nutrition.

• Green Tea

Green tea has been widely used for weight loss but it is great for fighting a cold as well. It is packed with antioxidants such as flavonoids that are known to have anti-inflammatory properties and boost immunity. It also contains the antioxidant catechin, which has antiviral and antibacterial properties that are good to fight cold-causing bacteria and influenza virus.

5 Reasons to Join Kickboxing Classes

Kickboxing is the perfect workout routine for people who don’t have a couple of hours every day to spend in the gym. The thrill you get at kickboxing classes is unmatchable. If you watch UFC, you know how exciting it is and is not without an element of danger. However, kickboxing classes are curated to be safe as well as effective, which people of all ages can attend. Kickboxing benefits include a strong and healthy body along with faster movements and confidence that comes with being able to defend yourself. Being a form of martial arts, kickboxing teaches you a lot about yourself including a deeper understanding of your mind and body allowing you to get and stay healthy.

Benefits of Kickboxing

• Self Defense

Before anything else, kickboxing is about learning to defend yourself. It is a versatile form of martial arts that installs the basics of defending and striking with your hands and feet. It enables children to defend themselves against bullies and you can prevent being robbed or mugged on the street. A single movement like a kick or punch can deter attackers from taking advantage of you. This, however, should not be a reason to inflict violence on others. Martial arts as a form of self-defense helps you when you are cornered.

• Full-body Workout

Everyone wants quick results. You want, like others, to get stronger by attending kickboxing classes within a few days. Kickboxing involves repetitive movements that move your muscles and make them big and strong. The drills to train for kickboxing include running, jumping rope, planks, pushups, and sit-ups among others. Apart from these, kickboxing classes include resistance and weight training exercises along with isometric exercises. These exercises work most major muscle groups thereby making your entire body get better. Kickboxing is especially good for arms, legs, and the core.

• Stress Reliever

You can relieve the pent up stress and anxiety by going for kickboxing classes instead of seeing a therapist. Kicking and punching a bag can relieve your tensions without having to seek medical help. The levels of stress have increased and we need new and effective ways to cope with them. The acts of kicking and boxing are not what relieve stress but the nature of the exercises in general. Exercising is a natural way to create chemicals in the brain that prevent depression and assist normal brain function.

• Weight Loss

Kickboxing is a great way to burn calories and lose weight. However, the number of calories you burn depends on how the kickboxing class is conducted and how much effort you put in. It is definitely better than not exercising at all. The workout routine includes several cardiovascular exercises that help you achieve a good body shape and maintain weight. Restricting the number of calories you consume also helps you in weight loss.

• Socialization

Kickboxing is usually practiced in group classes, which helps you meet new people with the same goals. Humans are social animals and attending kickboxing classes can help you hit two targets with one stone – fitness and socialization. Interacting with other people widens your perspective and helps you learn much faster. Plus, attending kickboxing classes is better than playing games on the phone or the computer for your children.