Healthy Habits | 4 THings Healthy People Do

Those who are healthy must be doing something right. It must be agreed upon that fitness is not a happy accident. While some things work for some and others don’t, it wouldn’t work out for those who do not inculcate healthy habits. People who achieve their fitness goals or goal weight and then maintain it are more likely to do similar things. Healthy habits sound crazy or extreme but they are not, mostly because they help you lead a good life. Working out and eating healthy are the two main habits you should make to stay healthy. Get FITFEAST for personalized diet recommendations. Start eating healthy today.

Habits of Healthy People

• Never miss breakfast

Do you remember the most important meal of the day? Missing breakfast is out of question. For that matter, you shouldn’t miss dinner either although it should be much lighter than the other meals of the day. Having a good breakfast is associated with improved focus, high energy levels, and satiety throughout the day. Make it a rule to never step out of your home or get down to work or study at home without having a healthy breakfast. This will make you more productive at work, help you exercise well, and reduce untimely hunger pangs and unwanted cravings.

• Drink plenty of water

Maintaining the body’s fluid balance throughout the day is essential to ensure nutrient absorption and waste removal from the body. Drink 2-3 litres of water every day to get the benefits of working out and eating healthy foods. Drinking plenty of water keeps you full. Some people mistake thirst for hunger and end up eating way more than they should. This leads to unwanted problems. Plus, when you workout, you lose water from the muscles which should be reinstated for the muscles to grow and repair themselves. You will get tired faster if you do not drink enough water. So drink plenty of water.

• Be smart when eating out

Being picky when eating out is never a bad habit. If you look hard enough, you can find something healthy to eat although it might not be something you prefer. Eating your favourite foods every once in a while is fine but the problem with junk food is that it leads to craving even after having it just once. Politely ask the servers to remove or substitute the unhealthy ingredients with healthy ones. You don’t have to compromise on taste, just eat healthy.

• Be consistent with your workouts

It happens every so often that something or the other comes up and the workout takes a back seat. When you travel for work or vacation, you indulge in everything unhealthy. You should have a small routine on paper or in your head and do it wherever you are. Checkout FITPASS-TV for live workout classes conducted by expert trainers and gym owners across the country. Fit in a 30—60 minutes workout 4-5 days every week and stay healthy.

Why You Need Health Insurance During The Pandemic

The coronavirus pandemic has changed the way life has gone on for decades. If health insurance wasn’t a priority before, it certainly is now with COVID-19 symptoms a matter of major concern. Although the news about the coronavirus medication has been uplifting, there’s nothing about a vaccine yet, which makes buying online health insurance all the more important in case you don’t have one already.

Moreover, the high cost of medicines, treatments, and hospitalization can be financially problematic. Getting healthcare insurance for you and your family can be the savior in such times. Beat medical treatment inflation with health and insurance plans by FITPASS. Get cover of up to Rs. 20,000 and other health benefits along with 3-month membership for proper nutrition and workout recommendation.

The Importance of Health Insurance

• Protects against Lifestyles Diseases

Our lifestyles are such that most of us are generally unhealthy. Lifestyle diseases such as diabetes, obesity, respiratory problems, and heart disease among others are major concerns even in people below the age of 45. Pollution, sedentary lifestyles, stress, unhealthy eating habits, lack of exercise and addiction to social media are the major contributors. The first step is to manage these factors. However, unforeseen conditions can be a financial bother leading to more stress. Investing in good health insurance is the right thing to do. It helps with the medical expenses and is one less thing to worry about in case you contract a serious disease like COVID-19.

• Family Health

Health insurance policies allow you to ensure your family as well as yourself; instead of buying separate policies, you can buy one for your entire family and save money on it too. You should consider the health of your children and aging parents when buying health insurance online or from an agent. Do your research before buying a health insurance policy – talk to experts for a good opinion and get a plan or multiple that gives you the best health benefits.

• Protects against Medical Inflation

The cost of treatments is increasing as diseases increase and medical technologies improve. Moreover, medical expenses reach way beyond just hospitalization charges. Consultations, diagnostic tests, ambulance charges, operation charges, medicines, etc. are also increasing constantly. An illness can cause a lot of debt. The best way to deal with it is to pay an affordable health insurance premium and beat medical inflation. The worry of medical costs itself can be bothersome. So take care of that first and then deal with the diseases later.

• Save your savings

Illnesses take their toll directly on mental and physical illnesses but there’s another thing that they affect – your finances. More often than not, the costs end up draining your savings. Buy a good health insurance policy to manage your medical expenses so that you do not have to use up your savings. A lot of policies offer cashless treatment, which means that the hospital is directly paid by the insurance company. With such policies, you do not have to worry about reimbursements and lengthy paperwork. Moreover, health insurance comes with tax benefits and you can use your savings for whatever you like.

How to Workout in Small Spaces | Home Workout

One must exercise to stay healthy. Jogging, going to the gym or even doing low impact high-intensity workouts at home is important. It might be possible to go out to workout due to the lockdown. Even though the lockdown is being relaxed, the number of cases is increasing by the day and it is better to stay at home. This, however, doesn’t mean you should not exercise.

Do you ever feel you do not have enough space at your home? It might be the case but with a few adjustments, you can do a good workout in your room, drawing/living room, balcony or the terrace. It all comes down to your desire to stay fit and healthy. Log on to FITPASS-TV for home workouts by expert trainers.

Planks and more

Ideally, you can adapt to any space to work out if you stay optimistic and open to change. Let’s say there is a narrow space next to your bed – you can do the plank and push-ups there. Planks are the best abs exercises. You can also do bicycle crunches if you have a little more space. Go for exercises that do not require a lot of space like – the innumerable plank variations which include mountain climbers in addition to hollows holds and v-ups. This means that you can work your abs in the smallest of spaces.

• Burpees

Choose from the regular or advanced version depending on what suits you. Burpees burn a lot of calories and are good for strength and mobility. From standing straight, go down into the squat position and then into a plank position by kicking your legs back with your hands slightly wider than shoulder-width. For the advanced version, perform a push-up and pull your legs back under your body. Finally, raise yourself to the original position and end with a jump. Do 10-15 reps and 3 sets.

• Jogging and skipping

One of the best ways to do cardio or warm-up at home is to jog in place. That or you can start with high knees slowly and gradually increase speed. Jumping jacks and crossover jacks are also great options to increase your heart rate.

If you have a jumping rope, nothing would be better to jump rope at a place in your house where there’s enough vertical space. Some people consider jumping rope to be better than jogging. A high-intensity jump rope workout will raise your heart rate much more effectively and burn more calories in the same amount of time as compared to running.

• Dancing

This is probably the most fun way to get fit at home. Play your favorite songs and move to their beats, just make sure that the music is upbeat. The higher the intensity, the more you will sweat and burn calories accordingly. Choose to attend online dance sessions with FITPASS-TV to stay in shape while having the time of your life. Plus, a dance workout will keep your spirits up and mood light.

Why You Need A Fitness Plan | Workout Tips

Have you been working out for a long time without getting the desired results? It could be that you are working without a fitness plan. It is good that you are taking time out to work on your fitness but not having a plan can burn you out without any results. While you do not need a personal trainer, you need to consult experts for the best workout advice. The biggest thing is accountability, which comes with a trainer or a plan that you can refer to while and after the workout.

Now, since we will all be working out at home till the gyms open, you need to have a concrete plan. It is great if you look up videos on the internet and follow them. But if you choose them randomly, you will not get the desired results. The body needs a good mix of cardiovascular exercises and strength and resistance training. Plus, you must focus on different body parts. Get FITCOACH for dynamic workout recommendations based on your needs and preferences.

5 Reasons You Need A Workout Plan

• Prevent overtraining

A fitness plan will help you work out within limits. A plan will help you stick to a path that leads to your goals instead of letting you try exercises and circuits that may be good for you overall but not so much for your goals. It helps you make sure that you don't workout for too long or doing, let us say, too much cardio. On the other hand, it will also help you push yourself and prevent you from undertraining.

• Gives structure to your plan

It is more frustrating to be wasting time while working out than not working out at all. A workout plan or a fitness plan will give structure to your routine. You will know exactly what to do when to do, and for how long to do it. So, if you find yourself lost after the cardio session, you need to have a workout plan. Define everything – which exercises to do, repetitions, sets, etc.

• Prevents burnout

Working out without a direction – fitness plan – can lead to burnout. As a result, you might not feel like working out for a few days. It is okay to take a break day every 3-5 days. But you should keep moving forward. A properly curated fitness plan changes every or every other week because the body gets used to the workout and stops showing results. Therefore, ask your trainer to make a program for you that keeps challenging you but make you want to work out the next day as well.

• Motivating

Your fitness plan should have a checklist. You love work out that allows you to check off Exercises and drills that help you achieve your goals. A checklist is like a reward system – every time you tick something off you feel better and therefore motivate yourself to do better.

• Fortifies your goals

A fitness plan or a workout plan is usually based on duration like 4, 8, or 12 weeks. This in itself assigned goals to your routine. You may divide this plan further and look forward to it on a daily or weekly basis. Moreover, a fitness plan will help you streamline your diet as well.

How to Make Grain Salad at Home

Salads are healthy and they are satisfying. Except that a few hours later you feel like eating again, especially if you’re used to carbohydrates. Here’s an amazing solution. To avoid the problem of feeling hungry ever so often, grain salads are a perfect substitute. Looking for personalized solutions? Get FITFEAST and consult expert nutritionists for dedicated nutritional advice.

If you have been wondering how to use those grains, this is an easy way. Now you can make your meal even healthier. Whether you are well-versed or a newbie in whole grains cooking, one thing is for sure - there’s nothing as good as a whole grain salad.

Apart from lightweight biscuits, a grain salad is a great option. You can prepare it in advance and the longer you let it stay, the better it will absorb from the dressing flavors. However, store in a cool place to make sure that it doesn’t go bad. And it’s easy to prepare.

How to Make A Grain Salad at Home

• Pick your favorite grains

You can use just about any grain you like - wheat berries, sorghum, quinoa, millet, rye berries, etc. - and you would not have to worry about anything else. Whole grain pasta and others like soba noodles are great options as well if they suit your palette. 

Cook a pot full cause the leftover grains can be stored in your fridge for up to 5 days> But remember that grains are better off when cold. Use any add-ons and ingredients you like to make something new and unique every time. However, the ingredients should be based around the grain instead of the other way around.

• Healthier is the way to go

There are endless options to make your salad healthier. Don't forget good sources of protein irrespective of whether you are a vegetarian or not. Add tofu, grilled chicken, hard boil eggs, seafood or just about anything you prefer - don’t stop yourself from experimenting. Use those beans you like to make a quick Mediterranean grain salad.

• Add Veggies and Fruits

Grain salads allow you to add the goodness of fresh fruits and veggies to your diet. You can go for pickled and raw fruits as per your preferences without too much effort. You can simply add what’s at hand. Brighten up any dish with pickled onions or blanch it up by putting them on the stove covered in half an inch of water. be as creative as you can and make a lovely combination of watermelon or peaches and barley.

• Don’t compromise on flavor

Grains are healthy and you should add some dressings to make the dish appealing to your taste buds. You can say that balancing them with good dressing is important. Make your salad creamy and sumptuous with tahini or mustard. Or use vinaigrette if that’s more you. You can make these dressings at home as well, especially if you like creating dishes from scratch. For that matter, lemon dressing is the most versatile option.