It’s Not Barred: 5 Minute Barre Workout You Can Do At Home Everyday

Have a hectic schedule and can't find time to go to a gym for training sessions every day? Want to stay fit but can't stay committed to everyday workout sessions at the gym? Want to engage your core and the entire body in just 5 minutes? Then this is for you. Barre workout is a quick but mighty workout session that takes dance inspired workouts to a whole new level and has many benefits.

From a great posture to a well engaged and stronger core, Barre workout has numerous benefits. The best thing is that you can take Barre classes or can indulge in it at home in this new found fitness trend that is here to stay. All you need is a chair (even a kitchen counter works) and 5 minutes everyday to get the best out of your body. Before progressing further let's understand what exactly is Barre workout.

What Is Barre Workout?

Barre exercises is basically a workout technique that is inspired and is somewhat coming together of ballet, yoga and Pilates. Although it focuses on high intensity movements it is designed to engage your core and boost your stamina in a way only a few other exercises can. Not only that barre workout also develops flexibility and adds strength to your body.

Barre Workout You Can Practice At Home

Having said that, there are a few exercises that you can indulge in at your place. Since barre workout at home is legit, here is how to do it.

Warm Up

Prepare yourself and your body for some high intensity workout. Get into the right mindset and understand this might cause fatigue which is good for you. Get into the groove because it's important.

Sumo Cat

This is one of those barre exercises that is a great way to warm up your spine, lower body and engage your core for starting a barre workout.

Process:

• Keep your feet more than hip width apart and point your toes in 1 o'clock and 11 o'clock directions.
• Now keep your heads behind you and towards an imaginary chair and keep your weight on your heels.
• Scoop your core and round through your spine as you exhale.
• While you inhale, lift your tailbone.

Crescent Lunge

If you are planning to indulge in barre fitness then indulging in crescent lunges is what you should be doing. This exercise opens your upper body and hips and heats your lower body.

Process:

• Place your right foot behind you and bend your left knee and keep it directly over your ankle.
• Then through your right heel reach back and extend your right leg as far you can.
• Join your hands and take your hands over your head as you inhale.
• While you exhale, bend your right knee toward the floor and push your palms down.
• Return to the starting position as you inhale.

What Are The Benefits Of Barre Workout?

Performing a 30 minute barre workout is very beneficial for your body. Coming to the benefits of barre workout they are plenty. Let's list some of the benefits:

Builds muscle strength and works your:

• core
• arms
• thighs
• glutes

Gives you more flexibility and works your:

• joints
• prevents stiffness
• helps you sit for longer periods

Helps you build muscle endurance and helps:

• build stamina
• influences breathing patterns
• lowers the risk of diabetes and heart disease

Have the freedom to choose from over 4000+ gyms with FITPASS and exercise as per your will.

How To Build Endurance And Stamina For Going Back To The Gym?

Who doesn’t love to be energetic? In fact, if there is one thing that you could choose, just one integrant of fitness that you could improve magically you might say strength or speed but the underdog, the less focused upon element, stamina is something that would give your overall fitness a boost and help you stay energetic. If you have been feeling off track or having an energy crisis lately then building stamina would help you get back your zest!

If you are wondering about how to build stamina for gym and still unsure about what to do then here are some easy but certain ways to do so:

• Maintain Your Balance

Now this might seem odd but cutting down a bit on your recovery time actually helps boost your stamina but it's important to remember that your body still requires some time for rest and recovery. Pushing yourself everyday will only make matters worse. So, it's better to maintain a balance and train hard on some days and keep it low on others.

• Go For Long Walks

Another one of the stamina building exercises is walking. Moving your body for longer intervals is a great way to build endurance and have stamina. Take out 30-60 minutes everyday and go for a long walk. This simple exercise is really helpful and anyone from a beginner to a pro can do this to build endurance and stamina.

• Take A Healthy Diet

Everyone knows the importance of having a healthy diet. Since stamina building is not just about being fit and indulging in physical activity but also about performing exercises effectively, your body needs energy and for that you should take a healthy diet. Try having a high protein and low fat diet but make sure you include carbohydrates.

• Take Proper Rest

Another one of the important factors and a simple answer to how to increase stamina for gym is getting enough sleep and being well rested. Limiting your rest time between sets is a way to build endurance, taking proper rest is important for your body to recover and get back in shape and have more strength and endurance.

• Short Meals After Short Breaks

We can not stress enough about how important this is in the process of understanding how to gain stamina for gym. Switching from 3 big meals to 6 smaller ones will boost your metabolism and provide a constant supply of energy. Have a healthy diet and take smaller portions for better stamina.

No Equipment Exercises That You Can Do At Home For A Stronger Back

Sitting on a chair working on a laptop the entire day, hunching over the phone for hours on end and sleeping for long hours at a stretch on the week offs is not doing your back a favour. In fact, if anything it's only inviting back troubles. With an increase in work hours and stress we are moving towards prolonged illnesses and back problems that they might face in old age. Our back is one part of our body that is used in almost every action we perform throughout the day so imagine how much we are straining it. From carrying a backpack to bending to pick up something, everything involves the back. And of course a body part that is used that much tends to get in a bad shape. Skipping workouts does not help that either. 

What might help though is making it a priority to change postures, get up from time to time and move around a bit every 2-3 hours. And yes, add a few no equipment bodyweight exercises for lower back and start on your journey to prevent ailments and get a toned back. You can also get back your back in shape by getting a subscription to FITCOACH, an AI enabled personalised coach that adapts to your needs and fitness goals! Here are a few exercises that might help with it.

Dolphin Kicks

If you are looking for bodyweight training for lower back then Dolphin Kicks is one of the best exercises you can try. Straighten out your legs and raise them up. Point your toes towards the sky and hold this static position for 7 seconds and by doing this you are engaging your abdominals, spinal erectors, hips and glutes. An exercise that works so many parts of your body at once is definitely beneficial and should be a part of your daily regime.

Cobra Pose

Another one of the best bodyweight exercises for lower back Cobra Pose works your legs, back and abs in one move. Lie on your stomach and keep your hands tucked under your shoulders. Press your hips and legs into the floor and then push your chest up the ground as much as possible. Hold this pose for 15 seconds. Since this exercise works all your body it's not just beneficial for your back but your legs as well.

Superman

Wondering how to tone your back without weights? This exercise might help. This exercise works your abs, shoulders, back and glutes. Lie on your stomach with your arms stretched in front of you. Then lift your arms and legs off the floor and stretch down your back. Hold for 10 seconds.  If you don’t want to do it all alone then getting a subscription to FITPASS-TV  and tuning into their live fitness sessions can be a great idea.

Prepare Yourself to Head Back To The Gym and Get Fit!

The news you have been waiting for! The thing that you have been waiting to hear! It’s finally here! After months of waiting in some cases sitting on the couch and in others by starting with home workouts, finally they are reopening gyms! Whether you are a fitness freak or have just decided to join the gym and are getting started, here is how you can start preparing yourself to get back to the gym and get back to exercising. So, what are you waiting for? Have the freedom to choose from over 4,000+ gyms with FITPASS and exercise as per your will.

Get Accustomed To The New Safety Measures

Most likely with gyms reopening there would be a new protocol and many new safety measures will be in place. Make sure you are aware of them and comply with these rules and regulations in your best capacity for your safety and of the ones around you.

Start Easy And Set Realistic Goals

Even if you had been working out at home, most likely those workouts would have been for shorter durations and of less intensity. However, with gyms opening you might be tempted to level up but it is advised that you don’t push your body beyond its abilities on your initial visits.

Stay Hydrated And Take A Water Bottle To The Gym

Your water intake is sure to have reduced during the lockdown period while staying at home. There are many benefits to drinking water. Water stations in the gym would not be in use so it's better to carry your own water bottle. So, lookout for gyms open near me and head to one soon.

Plan Your Workout Well In Advance

Whenever gyms reopen they would most likely stick to a time limit that you would have to stick to. Given that they won't be operational for longer hours it's a good idea to plan in advance and workout at your convenience.

10 Foods That Boost the Immune System

Our immune system functions to fight off the disease-causing pathogens. As soon it comes in contact with it, an immune response is triggered.

Including a particular kind of food into your daily diet will help you to boost your immune system and prevent you from catching infections by strengthening the immune response.

For personalised diet plans, you can now consult expert nutritionists online via chat or schedule calls with them at your convenience with FITFEAST by FITPASS. 

Foods To Boost Your Immune System

• Citrus 

These are highly recommended for daily consumption as they contain a high amount of vitamin C. You can include citrus fruits like lemon, orange, grapefruit, guava, and so on in your diet.

• Broccoli

Broccoli is a good source of vitamin C and other antioxidants and eating it regularly keeps your immune system strong.

• Red bell peppers

These contain large amounts of vitamin C which is a powerful antioxidant and helps to prevent infections by forming antibodies.

• Garlic

Garlic has anti-inflammatory and antiviral properties that fight infections by helping the body to destroy viruses and other microorganisms. 

• Ginger

Ginger activates immune cells and has antibacterial properties that help improve the immunity of the body.

• Spinach

Spinach has numerous antioxidants that increase the immune system’s ability to fight infections

• Yogurt

Yogurt helps to keep the gut healthy. It is a source of probiotics, that boosts our immune system. 

• Almonds

These are a rich source of nutrients that can help fortify your immune system

• Sunflower seeds

Sunflower seeds supports your immune system as it is rich in vitamins and minerals that helps to protect from infection causing viruses.

• Turmeric

Curcumin, a compound found in turmeric has anti-inflammatory properties that help bolster the immune system.

Weight Loss | How to Choose Between Running & Dancing

There are so many ways to lose weight that it can be confusing. Now that weight loss is the number one goal in front of us and no stone, that is to say workout routine, is left unturned when it comes to methods. People have everything trying to lose weight – dieting and working out just about any way you can think of. Running and dancing are two forms of workout that are one of the most effective ones among all those options. However, fitness and weight loss are about trying new forms of workout and sticking to one that suits your body. With FITPASS, you can attend most types of workouts at gyms and fitness studios near you.

The Difference Between Running & Dancing

• Running

No other activity can be better than running if done with the right intensity and for an appropriate amount of time. It helps you burn a lot of calories even after you’re done owing to its high intensity. The expenditure of calories stays up even post the session, which means you lose weight faster. However, you ought to know that running is not the same as jogging. If you mix it up, i.e., run at a slow and fast tempo in intervals, you will achieve better results.

Your goals are important too. If you are running to lose weight, you must go on a calorie-deficit diet. Even though it is a high-intensity activity, eating more than you expend won’t help you lose weight. Plus, you must eat nutrient-rich foods to get the right amount of nutrients. If you plan longer runs, you need to fuel your body in between to maintain the level of electrolytes. If you run for less than an hour, drinking sips of water is enough. But for longer runs, you need to replenish your electrolytes with sports drinks or ask your doctor for a healthier alternative.

• Dancing

Dancing is fun and effective when it comes to weight loss. 30-minute workout sessions 4 times a week are important to maintain good health. But for weight loss, you must increase the duration and intensity of your workout. Like with running and other physical activities, it is important to have a good diet which includes protein, fiber, and carbs in the right amounts. With dancing as well, you need to go on a calorie-deficit diet in order to lose weight.

Body composition and age are factors that determine calorie burn without your control. Therefore, you need to exert energy as per those factors. These days you can choose from a variety of dance forms – Zumba, Belly dance, Belly dance, contemporary dance, and many more. Out of all these, Zumba is the most effective because its major purpose is to lose weight. However, it also depends on the duration and intensity of the class. Dance can help people with high BMIs lose up to 1.5 KGs every week. However, people with lower BMIs might only manage to lose up to 750 grams per week.

• Conclusion

Both activities can help you burn upwards of 400 calories in 45-60 minutes. But both have other benefits that you may want to read and choose accordingly. You may try both to see which one suits you better.

Healthy Eating | 5 Best Fruits for Weight Loss

Giving up sweets and sugary foods is the biggest challenge faced by people wanting to lose weight. You stop going to the section of the supermarket with desserts, say no to friends and one day when you are feeling a little low, it is a colleague’s birthday at the office. And of course, it is doubly hard during holidays, especially Holi and Diwali. The body, however, needs its share of sugar in the form of fructose, and not sucrose, which is found in processed sugar. Therefore, whenever you feel like having something sweet, have natural desserts in the form of fruits. Fruits are packed with nutrients and do not increase your body’s sugar levels. Talk to your personal nutritionist with FITFEAST to find out the right kind and amount of fruits you should have to maintain proper body weight.

Top 5 Fruits for Losing Weight

• Apples

This fruit contains a lot of fiber and minimal calories, which makes it one of the best fruits to lose weight. It helps slow digestion and keeps you full for longer. Experts suggest eating apples with their skins for best results. Having an apple the first thing in the morning will not only improve your metabolism but will give you the energy you need to start your day as well. You can also slice it and have it with nut butters or Greek yogurt as a snack. Add it to your yogurt for a wholesome meal.

• Oranges

If you want to lose weight, eat whole oranges instead of drinking their juice. Oranges are full of Vitamin C that improves the immune system functions, helps the body make collagen and improves the absorption of iron. An orange contains almost 80% of the Vitamin C required by your body in a day. Having a freshly cut up orange is the best way to lose weight. Consume chicken breast or fish to get your daily requirements of protein.

• Berries

Berries provide a lot of energy without too many calories. ½ a cup of Blueberries, for example, contains Vitamin C, Manganese, and Vitamin K and only 40 something calories. Similarly, a cup of strawberries contains fewer than 50 calories and provides more Vitamin C than the body requires in a day as well as 30% of manganese. Berries fill and reduce your cravings for other sweets in addition to reducing cholesterol levels and blood pressure. Berries also lower inflammation and help reduce weight. Have them straight or add them to your yogurt.

• Kiwi

Kiwis are one of the best sources of Vitamin C and E along with fiber and folate. They are nutrient-dense, which makes them extremely healthy. You can lose weight just by eating two kiwifruits everyday within 3 months. They also reduce blood pressure in this age of heart problems. Studies have proved that kiwifruit improves gut health, helps control blood sugar, and reduces cholesterol levels, which all help in maintaining the right weight.

• Melons

One of the best things about summer is melons. They are high in water content and low in calories, which is the perfect recipe for weight loss. Melons like honeydew, watermelon, etc. are packed with fiber, potassium, antioxidants, vitamin c and other minerals. Consuming water-rich fruits is a good way to lose weight. But they have a high glycemic index, so you should not overeat them.

Weight Loss Tips | Don’t Make These 5 Snacking Mistakes

Everyone snacks and it’s fine as long as you want to go on a low fat diet for weight loss. But snacking as well as main meals can help with weight loss. An increasing number of experts advise eating every 3-4 hours because it keeps you satisfied and energetic throughout the day. But you must make low calorie meals if you want to stay fit; having 5 big meals a day can be counterproductive.

The first thing that anyone needs to know about weight loss is that it is a different journey for everybody. And in the end, your choice to eat low calorie foods alone will not determine your success or failure in losing weight. Working out, sleeping well, and managing stress and health issues are equally important. Get in touch with certified nutritionists with FITFEAST to get a low calorie diet based on your needs and preferences.

5 Snacking Mistakes You Should Avoid

• Overeating Healthy Foods

Too many high protein low fat foods aren’t healthy after all. Eating too much of any foods, even if they’re healthy, like nuts, seeds, dried fruits, etc. will mean too many calories, sodium, and sugar. For that matter, overeating low fat foods like broccoli can be bad for you. Since it is high in fiber, too much of it eventually causes constipation. Have portions that are in accordance with your daily calorie intake

• Eating Foods That Don’t Satisfy Your Hunger

You might want to consider changing the snacks you consume if you eat them consistently and frequently. Moreover, the body requires all types of nutrients. Having just fat free foods or protein-rich foods won’t satisfy you. You need a meal that contains protein, fiber, and complex carbs to keep you satisfied. Therefore, a 100% fat free diet is not the way to go.

• Snacking When You’re Not Hungry

Some people have habits that can compromise their low fat diet plan. Some people snack as a habit even when they are not hungry. You do not have to eat when you’re hungry even if it is a part of your fat free diet. Also, if you feel hungry before the time when you usually snack, you can prepone your snack time. Waiting till the time won’t necessarily help you and might even end up eating more than you should.

• Eating Right Out of The Packet/Bag

Keeping a bag or packet of nuts, dried fruits, etc. is a good idea, especially when you work all day long. However, when you eat right out of the bag, it’s almost impossible to keep track of how much you eat, and might end up consuming too many calories. Research shows that the size of the bag is proportional to the amount we eat. Therefore, setting aside a portion according to your calorie needs is the best way to lose weight.

• Eating Too Much Before or After a Workout

Pre- and post-workout foods are very important. You ought to have enough energy to be able to do all the strength training exercises or complete the yoga class. On the other hand, you need protein-rich post-workout meals to help the muscles recover. However, ensure that these snacks are not too big. Consuming 100 to 250 calories before low-intensity workouts are enough.

Healthy Diet | 5 Foods for Weight Gain

Being underweight can be as bad as being overweight. Although it may be easy for you to fit into clothes, it can also mean low energy levels, strength, and resistance to diseases. However, there is a simple way to gain weight – eating foods that make you gain weight. When choosing foods that help you gain weight, always remember that a good-looking body is not necessarily a healthy body. People of all shapes and sizes lead healthy lives but not if the fat percentage is too high; a balanced body mass index (BMI) is important. Find out about high-calorie foods for weight gain from certified nutritionists on FITFEAST.

5 High-calorie Foods for Weight Gain

• Rice

Almost everyone has rice and almost everyone loves rice. However, experts ask you to reduce the portion of rice in your diet if you want to lose weight. Therefore, they’re a superfood for weight gain. They contain around 200 calories in each cup along with a considerable amount of fiber and some protein. Rice with veggies or daals promotes healthy weight gain. If you do not like white rice, you can go for a healthier variant – brown rice.

• Dried Fruit

Dried fruits are calorie-dense and also contain a lot of vitamins and antioxidants, all good for healthy weight gain. You can easily dry up berries, apples, and apricots and have them as healthy snacks throughout the day. Since the water content dries up, the fruit is energy-dense. Dried dates, figs, and prunes are great options too.

• Nuts

Nuts are one of the best high-calorie foods that make you gain weight. They’re easily available and you can carry them with you without any hassle. Almonds, cashews, walnuts, Brazil nuts, pumpkin seeds, sunflower seeds, flax seeds, pecans, etc. are packed with nutrients and thus, very healthy. Even though they are calorie-dense, they’re good calories since they consist of polyunsaturated fats. Add nuts and seeds to your oatmeal or you can have them just like that for a quick snack. You can also have a tablespoon of peanut butter. Check out trail mix recipes as they are the healthiest snacks to gain weight.

• Potatoes

Your weight gain diet should have potatoes in it because they contain lots of calories. They are also packed with carbs and are a good source of Vitamin K. Their starch contents facilitate energy release in the form of glucose. There are many delicious ways to cook them – French fries (preferably baked), wedges, etc. The best option however is mashed potatoes with veggies for a wholesome meal to gain weight.

• Fish

Foods with high protein content are one of the best options to gain weight. Salmon and other seafood are rich in Omega fatty acids that are essential for the heart and brain functionality. Since it contains lots of protein and calories, it is a good food to gain weight. Preferably, cook salmon or sardine at home and have it with a source of carbs.

How to Prevent Injuries When You Go Back to the Gym

When everything was shut down in March due to COVID-19, we had to work out at home with online workout classes or did the basic exercises in our rooms. It certainly wasn’t easy to stay in shape and healthy with limited space and equipment but we managed. Now that gyms are about to open again, most people just want to get back to their favorite places. It won’t be exactly like before; you will have to reserve time slots, wear a mask, sanitize often, and so on. So much time away from the gym must have affected your levels of activity in some manner. As a result, you will be more prone to injuries. With a few simple steps, you can avoid that. FITPASS is reopening soon. Access gyms and fitness centers across India to workout anywhere, anytime.

5 Tips to prevent injury as you back to the gym

• Don’t go all out

When we work out after a while, the body uses the stored energy and responds well. The first session after a while is always high-power but you might want to take it easy. Starting with the same intensity with which you were working out just before the lockdown might not be the best idea. Start with easy exercises to build your strength and endurance back again. Pushing yourself too far will lead to injuries, which will postpone fitness even further and even demotivate you. Let’s say you were lifting 15 KG dumbbells before lockdown. In this case, you might want to restart with 10 KG dumbbells.

• Never miss the warm-up

No matter what type of workout you do, a warm-up is essential. It is like revving up the car before taking it out on a cold day. 5-10 minutes if warm-up exercises open up the muscles and prepare them for difficult exercises like weight lifting. It loosens the joints and increases blood flow to the muscles. Warmed up muscles are less likely to be injured and also get less sore or stiff.

• Allow your muscles to recover

A cool-down is as important as a warm-up as it helps you to lower your heart rate and bring the breathing back to normal. Depending on the workout, you need to s[end 5-10 minutes cooling down your body. A brisk walk can also work as a cool-down after a running session.

More importantly, taking rest days between workout sessions is important, especially when you haven’t worked out for a long time. The rest day allows your muscles, nerves, bones and connective tissue to heal and grow. Yoga classes are a great way to take care of your body parts.

• Focus on technique

Working on your technique is very important even when you have been working out for a long time. A lot of injuries are caused when you’re not performing the exercise correctly or your form is incorrect. Doing exercises without weights is a good way to improve your technique. Working with a professional is a good idea if you’re new to the world of gym workouts.

• Eat well

Getting enough nutrients after a workout is indispensable. You do not have to go on a calorie-deficit diet right away because you might have been eating a little extra during the lockdown. Eat the right foods, especially protein-rich foods, to have enough energy for the workouts. Drink plenty of water and have a carb-rich meal 2 hours before your workout. A Protein-rich meal will take you a long way. Do not forget to replenish fluids after a sweaty workout session.

How to Safely Return to the Gym Post-Lockdown

Staying safe while going back to the gym after the COVID-19 lockdowns should be a priority. Gyms and fitness centers are slowly opening doors for their customers. There is no doubt that there has been a drop in activity levels since March of this rather slow year. If you have been staying active with home workouts, then hats off to you. Even if you were, there’s a chance that you have lost some fitness because it is hard to work out at home with the same intensity unless you have good guidance. You can get customized workout recommendations for your home workouts with FITCOACH – your smart fitness coach that offers dynamic workout suggestions.

5 tips for restarting your gym routine after lockdown

• Increase the gap between gym days

Unless you own a home gym or a lot of equipment, you must be out of practice. Keeping that in mind you should give yourself 48 hours (2 days) before you hit the gym again. This is a suggestion but it will do you good to start with 3 days a week for starters. Giving your tissues some time is important for then to be able to adapt to the higher load of exercises you perform in the gym.

• Drop the weights

That is to say, your focus should be on form rather than the load. If you were involved in some type of activity during the lockdown, you can increase the weights at 15% per week, which should take you about a month to get back to the weights you were lifting before March. This is if you start with half the weight. If you have not been working out since the first lockdown, you should proceed even more gradually.

• Focus on warm-up for muscle activation and mobility

Include a comprehensive warm-up before any gym session. You may consider warming up at home so that you can complete a good workout at the gym. Make sure that the exercises in your warm-up routine focus on mobilizing and activating main muscle groups and joints. A comprehensive warm-up is important for sessions when your activity levels have been slow for some time.

• Be careful with plyometrics

High-impact activities such as jumping, hopping, skipping, etc. should be done with great caution. These activities put a lot of stress on your bones and tendons. It can take you up to  3 days to recover from these exercises. Limiting these exercises to twice a week if you have stayed active throughout the lockdown is a wise choice. Gradually increase the time sup jump, hop, skip, etc. If you have been inactive throughout the lockdown, you might want to start with low-impact exercises that do not involve jumping and stuff.

• Sleep well and eat healthy

These are the two most important things to make sure your workouts are effective. Sleep is very important for recovery, especially when you exercise a lot. Therefore, focus on getting at least 7 to 9 hours of shut-eye each night.

When it comes to weight loss and muscle gain, you must moderate your calorie intake. Eat nutrient-dense foods to help the body recover well. It is also important to lose weight you might have gained over the last few months.

5 Foods that Provide High Energy Throughout the Day

When you feel low, you can have a cup of coffee for instant energy. But if you do that all day, you might end up affecting your metabolism and not be able to sleep at night. Moreover, when you consume lots of carbs or sugary foods, you feel all energetic for a while until your blood sugar drops and you feel like you’re dragging yourself. Subsequently, you get cravings for more sweets. Eating too many sweets or drinking too much coffee is not healthy. Eating energy-boosting yet healthy foods like buts, yogurt, whole grains is a good way to stay active without consuming too many calories. Consult certified nutritionists with FITFEAST by FITPASS. Get the best diet plans to achieve your health goals.

5 High-energy Foods

• Almonds

You can say that almonds are the best snacks out there that contain essential nutrients like magnesium and B Vitamins that help the conversion of food to energy. People who get tired easily while exercising have low levels of magnesium; it plays an important role in energy metabolism. Moreover B vitamins keep you away from fatigue, irritability, low levels of concentration, etc. Having around 20 almonds every day in winters is a great way to stay active. You can have about half in the summers after soaking them in water overnight. They are calorie-dense, so you do not want to overeat almonds.

• Peanut Butter

Peanut Butter is yet another calorie-dense food that is loved by some and not so much by others. Of course people with peanut allergies cannot have it. It contains healthy fats, protein, and fiber that help keep you full for a long time and maintains blood sugar levels. It is a great substitute for regular butter and jams (very high in sugar). Just do not get the ones with added sugar and do not have more than 2 tablespoons a day.

• Bananas

Bananas are one of the healthiest snacks that are easily available and you can carry them with you as you like. They are packed with Vitamin B6, potassium, and fiber that improve muscle function and promote good energy sustenance in the body. They are great pre-workout foods; a couple of bananas 30-60 minutes before a workout give you enough energy to sustain a high intensity workout. Having a banana with milk in the morning is a good breakfast idea.

• Oatmeal

Oatmeal is in every nutritionist’s diet plans because of its high-fiber contents. It fills you up and provides ample energy till lunch If you have it for breakfast. Oatmeal promotes stable blood sugar levels and keeps you energized and focused without making you feel the need for lots of coffee. Add seeds, nuts, and fruits to make a complete meal.

• Greek Yogurt

The Greek variant of the yogurt is among some of the most filling foods. It is high in protein, which makes it a great post workout snack. You can add a variety of ingredients – nuts and fruits to make it more nutritious and tasty. Berries are especially good with Greek yogurt. That being said, always look for non-fat Greek Yogurt without any added sugar.

Healthy Diet | The Ultimate Superfoods List 2020

You must have heard the term superfoods here or there. But what exactly are superfoods and why are they so termed? Some foods are so high in nutritional value that makes them the superman of foods. However, superfood is not a scientific term and you should not eat just “superfoods” to fulfil your body’s nutritional needs. However, some foods have been considered better (not preferable over though) others for decades like bananas. The tropical fruit is packed with energy and fibre, which puts it on the superfoods list 2020 because it gives you enough energy for a high-intensity workout and also boosts your metabolism. Get daily diet suggestions from personal nutritionists with FITFEAST by FITPASS. Eat the right foods for proper nutrition with the help of certified experts.

5 Amazing Superfoods

• Spinach

Whenever we hear this super green leafy vegetable, it reminds us of Popeye eating his can of spinach and defeating his rivals. It was mainly a way to get children to eat this superfood and it did work. Everyone can do better with its high nutrient value – adults and kids alike. Spinach is rich in iron, potassium and fiber. You might not be crazy for its taste but then there are a dozen ways to cook it. However, remember that when it is cooked in the conventional way, it loses most of its nutritional value. It is best when eaten raw or simply sautéed with a little oil or butter.

• Dark Chocolate

Whatever you do, remember it’s dark chocolate and not any other milk chocolate that is classified as a superfood. The 50% dark chocolate isn’t good either, you need something with 75% cocoa or more for it to be good. It is a great source of flavonoids – antioxidants – that helps in fighting inflammation caused due to stress or free radicals. The darker the chocolate, the better it is. When it contains a lot of sugar, it's not good because sugar itself causes inflammation.

• Oats

Nothing fills you up like a bowl of good old oatmeal. It is a complex carb that takes longer to digest and keeps you full for longer. As a result, you eat less, which is good news for your weight loss goals. Plus, oats contain protein as well. You need not have it the same way every time; you can add a bunch of things to it like fruit, cereal, seeds, nuts, etc.

• Eggs

Eggs are a great source of protein and other nutrients. Having whole eggs instead of just egg whites is preferable because they increase protein synthesis by 40%. Plus, most of the nutrients are present in the yolk. They are a little high in cholesterol, which is why you should include other sources of protein. Or have no more than 7 whole eggs a week. There are several ways to prepare eggs and that too in no time at all.

• Pomegranates

How can any superfoods list be complete without fruits? Pomegranate seeds are packed with vitamins and antioxidants. A cup full of pomegranates is a great source of fiber. And as you probably already know, they help in blood production in the body. Add pomegranate to a salad for some sweet flavor.

5 Reasons Dieting Might Not Be Working For You

Diet is a wide term and might mean different things to everyone. It is a common word for what people eat and drink in a culture or species. Or it can be a change in food intake for whatever reasons. The latter is how we usually define it with people becoming more and more health conscious these days. While it is essential to stay healthy, it is widely used (usually by restricting food intake) to lose weight and fat. Logically, it does not always work for everyone and there might be different reasons behind it. Consult certified nutritionists with FITFEAST by FITPASS to get the best dietary advice.

Why Dieting is Not Working For You

• Temporary weight loss goals

Weight loss is one of the biggest motivations for “dieting”. More often than not, people end up undereating which is not without disadvantages. In the short run, they lose weight through dieting but as soon as their diet changes slightly, they gain weight again. And this is more common than you would think. More than three fifths of people gain back more weight than they lose. Therefore, dieting should be done after consulting experts. It is more than just about losing weight .

• You are working out too hard

Workout is indispensable when it comes to losing weight in a healthy way. However, a lot of us end up doing a bit too much to get quick results. Sometimes, that might even lead to weight gain. You are likely to eat at irregular intervals or too much if you workout too hard because the body starts craving when your blood pressure drops. You should focus on working out moderately for the best results. If you want to workout hard, you should get your nutritionist to assign you a diet accordingly.

• Inconsistency

Let’s say you started a diet and lost some weight over a couple of weeks. Next week, you did not lose any weight even though you followed the diet. If you decide that diet might not work for you, you’re most likely wrong. The body loses water weight and excess fat initially and then it takes time for the metabolism to adjust and show results. Or if you give in to your cravings now and then (we know they are strong) then it’s not the diet that doesn’t suit you. Losing weight is a slow process and you have to stay consistent and give it time.

• Not sleeping enough

Sleep can be said to be more important than working out and dieting. Without it, you won’t see any good results because the body needs rest. When you modify your diet and work out, you need to give the body 7-8 hours of good sleep. It is a known fact that people who don't sleep enough are prone to gain weight easily.

• You’re consuming too many calories

Giving up on sugary drinks, fried foods, etc. is not enough to lose weight. You have to do these things in addition to adopting a calorie-deficit diet, which simply means that you must consume fewer calories than you burn. If you do not work out, it won’t be easy for you. When you give up junk food, you have to consume moderate portions at regular intervals throughout the day so that the body gets enough nutrition and cuts down on fat.

Home Workout | 5 Weightlifting Tips for Beginners

Weightlifting is an essential part of working out irrespective of whether you’re a beginner or want to add strength training to your routine. Cardio alone can’t help you reach your fitness goals. Visiting the gym might not be possible right now and you have to rely on the best bodyweight exercises or on your home gym equipment. Full body exercises at home can help you achieve the level of fitness you want. Strength training exercises put pressure on the muscles, which leads to minuscule breaks in its fibre. When these fibres are repaired after rest and good nutrition, the strength in the muscle increases. Get FITCOACH for workout recommendations by an AI-led fitness coach based on your needs and preferences.

How to Lift Weights at Home

• Start with bodyweight exercises

Start building strength in your mules with bodyweight exercises at home before you begin to use weight in your strength training routine. They are equally effective and have a low chance of injuries. Adding weights to exercise increases its complexity and the risk of injury. Full body workouts based on bodyweight exercises can help you build a good foundation for your workout routine.

• Focus on form

Having a personal trainer is the best way to focus on form and technique. Not only does it reduce the risk of injuries but helps you reach the highest level of fitness as well. Having the assistance of a personal trainer at a gym is not quite possible or easy at this moment. However, you can consult the best trainers across India online with FITPASS personal training classes. Even if you choose to do it yourself, ensure that your positioning is correct and doesn’t compromise your posture.

• Warm-up your muscles

A workout is not quite as effective without a proper warm-up. Do some warm-up exercises like jumping jacks, high knees, and dynamic stretches to wake up your muscles. You can use a foam roller as it helps loosen up tight muscles. A warmup is important because it preps up your muscles for a hard workout, which might otherwise cause injuries. Plus, a warm up increases the range of motion and allows you to move more freely.

• Don’t overdo it

Start with 3 days a week, no more. Strength training can be done three to five times a week. But you should not start with 5 days a week. Doing too much at an early stage will burn you out and might even lead to injuries. Also, it is better to work on multiple muscle groups at once with compound exercises instead of focusing on a single group of muscles. Do a bit of everything in each workout – lower body, core, and upper body for a balanced workout. Once you get comfortable with those 3 days a week, add another day and so on.

• Select the weight wisely

When you reach that level and feel like you need to add weights to your exercises, don’t do it without putting some thought into it. Add a combination of dumbbells, free weights, kettlebells, if you want to add muscle mass and increase strength. Lifting the right weight depends on the number of reps and how long it takes for you to complete them. 10-15 reps is a standard and if you can complete them with ease, you are ready for heavier weights.

Healthy Diet | How to Cook More at Home

Cooking at home is not only cheaper but much healthier as well, especially in the current situation. Ordering food or eating frozen dinners is convenient and more alluring but it is equally unhealthy as well. When you cook for yourself, you can customize the meal or the dish as per your preference and still make it delightfully delicious. However, If you work all day, it is harder to convince yourself to cook but with the right reasons you can inculcate the healthy habit of cooking at home. Get FITFEAST for expert dietary advice from professional nutritionists.

How to Get Yourself to Cook at Home

• Set aside time for cooking

Cooking does take time; we will give you that. You have to buy groceries, clean the veggies, meat, etc., and prep before you get down to cook. Like all things, plan your cooking as well. Set a day to do your shopping and stick to it no matter what. It’s just like taking time out for a TV series you like. You have to want to cook. It will probably take you a couple of hours to cook chicken breast with salad, so start at 7 if you want to have dinner at 9.

• Have the must-haves

That being said, you cannot step out every time to get a few things you need, which is why you need some things in advance. Sticking to the schedule is not possible all the time, which is why you should make a list of the kitchen essentials and keep a stock that lasts a considerable time. Having to buy something that can be stored can put you off and make you want to order pizza instead. You can store peas, spinach leaves, olives, sweet corn, etc. in your freezer. You can also store some meat but not for too long.

• Keep a list

Planning is important but it can be useless if you forget about it. Nor do we remember everything at once, Therefore, the best thing is to keep a list with you in which you can add stuff whenever it occurs to you. Keep it handy. And before you head out on your shopping day, check the list and modify it according to everything you might need over the next week or few days. Consider every meal so that you don’t have to compromise on your favorite Chinese meal on, say, Wednesday night.

• Consider cooking one-pot dishes

A lot of the dishes we like can be cooked in just a single piece of utensil. Soup and stew are great examples. You can add all the essential ingredients that contain protein, healthy fats, carbs, etc. without having to cook something else or an add-on with another utensil. Also, target big batches because you do not want to go over the process over and over again. Check out dishes that last some time like stew.

• Make the lot at one go

Preparing big batches at once is a good idea even if you’re just cooking for yourself. And the dish you’re cooking does not have to be an entire meal in itself. For example, rice cooked in the afternoon can also be used in the evening for lunch the next day. For that matter some meat you prepared for dinner can be used for your salad the next day.

How To Boost Your Metabolism for Good Health

We keep hearing things about it but exactly what is metabolism? Simply put, it’s the rate at which calories are burned in the body of a person. It depends on factors like age, sex, body fat, muscle mass, levels of activity, and genes. A person has no control whatsoever on their genetics that make a big difference but you can still do things to improve the way your body processes calories. By eating healthy foods and working out, you can improve your metabolism and therefore, manage your weight and muscle mass. Check out FITPASS for fitness solutions that help you improve your metabolism through healthy eating and exercise.

• Follow a strict eating schedule

Regularity and consistency are very important for the body to function properly. Eating at the same time every day helps the body in maintaining a good metabolic balance. If you eat too much at once and then go hungry for long periods, as a lot of us are prone to do these days, the body tends to burn calories slowly than it should and ends up burning more fat cells. This tendency can be managed by eating at regular intervals throughout the day. Having small meals every 3-4 hours is the best way to maintain a good metabolic rate.

• Do resistance training

Include strength training in your routine if you want to increase your metabolism. Muscle mass requires more energy and thus, has a higher metabolic rate than fat. Therefore, it is important to work in your muscles. However, as you age, the body loses muscle. Muscle mass can be maintained by doing resistance training regularly. You can either get a set of weights to lift at home, visit the gym, or do bodyweight strength training exercises. Get FITCOACH for dynamic workout recommendations.

• Eat enough

Weight loss is a big thing these days but what most people don’t realize is that it is not good if you lose weight by skipping meals. For that matter, undereating has the same effect on your metabolism. Not consuming enough calories slows down the metabolism to conserve energy. Women need 1600 to 2400 calories every day while men need 2000 to 3000 calories a day.

• Sleep enough

When you do not sleep enough, the body releases a hormone that makes you feel hungry. The body might also release another hormone that may make you feel full. Therefore, sleeping enough and well is important for miniating hormone balance. And if your hormones are balanced, you eat as much as you need, no more no less. Some people can function properly with just 6 hours of sleep while others need more. You should aim for 7-8 hours of sleep each night.

• Manage stress

Stress is known to affect hormone levels and thus, lead to the overproduction of cortisol. It is a hormone that regulates appetite, which when found extra in the body can affect your eating habits. Directly, it may lead to weight loss or gain or even unhealthy eating patterns that disrupt the metabolism in the long run. Moreover, stress affects sleep, which also affects metabolism. Therefore, reduce stress and try to stay happy.

How to Eat Well to Manage Anxiety

Stress is an inevitable part of our lives and we have to learn to deal with it the best we can. Stress never really completely leaves us. However, we can find tools and techniques to deal with it better. Focus on improving sleeping habits, workout regularly, practice mindfulness, and unplug from the digital world to reduce stress and therefore, anxiety. Improving eating habits can help you in managing stress levels.

That being said, there aren’t any foods that prevent anxiety. Consuming or avoiding certain foods may be associated with experiencing anxiety in the long run. The foods you eat, not any single meal, impact anxiety levels. Limiting junk foods, consuming omega-3 and Vitamin-D-rich foods, eating a variety of foods, cooking at home and other positive nutrition choices can help in reducing anxiety levels quite a bit. For that matter, having a food or drink labelled as “anxiety-reducing” once a week will hardly help.

Get in touch with expert nutritionists with FITFEAST – your personal nutritionist – by FITPASS. Get daily diet recommendations and access a bunch of in-app convenience tools to monitor your calorie and water intake.

• Comfort Foods

It sounds like a good idea to indulge in foods like fried chicken, potato chips, ice cream, etc. when you feel stressed or anxious. These comfort foods are often associated with feeling good. However, the relief from stress and anxiety offered by comfort foods is temporary.  According to research, people who consume foods rich in healthy fats and workout regularly face fewer anxiety issues. People with a high body mass index (BMI) are also known to have more anxiety. Comfort foods are essentially unhealthy because they lead to inflammation and contain lots of calories and therefore unhealthy. They cause weight gain and increase anxiety over time. Eating healthy fats and staying active are, on the other hand, associated with good mood and resilience to anxiety. You do not have to avoid comfort food altogether, but you must eat them in a controlled manner. You should eat healthy foods 80% of the time and comfort foods for the rest of the time.

• Brain Foods

  Foods rich in Vitamin-D, Calcium, Zinc, magnesium, omega-3 fatty acids, probiotics, etc. are associated with low anxiety and a better mood. They are known to increase serotonin levels – chemicals that manage happiness, mental well-being, and sleep quality – or assist in its production. Make it a point to consume foods rich in these vitamins and minerals. This helps in the regulation of other macronutrients. Include a fish (twice a week) in your diet and you start a fish oil supplement. Eat vitamin-D rich foods like mushrooms, egg yolk, dairy, etc. Get 10 minutes of sunlight every day.

• Gut Foods

The relation between gut microbes and the brain is important when it comes to anxiety and depression. The microbiome – the set of microbes – in the gut is made up of bacteria, viruses, and fungi that reside in the intestines. They are linked to inflammation, hunger, blood sugar regulation, allergies, mental health, and metabolism. Inflammation or poor gut health is associated with mental illnesses like anxiety and depression.

Foods that consist of added flavors, artificial colors, sweeteners, etc. can lead to poor gut health. Naturally produced foods in addition to whole foods that are packed with fiber are good for gut health. Experts suggest including a diverse variety of foods in your diet to maintain a healthy microbiome in your gut and thus reduce stress and anxiety.

Avoid These 5 HIIT Workout Mistakes

High-intensity Interval Training (HIIT) is a popular workout among fitness enthusiasts these days. You must have surely heard of it even if you haven’t tried it. And try it you must because HIIT benefits the entire body and that too quickly. HIIT is great for increasing aerobic fitness and burning fat. A regular HIIT workout session lasts for 30-45 minutes with high-intensity effort for 30-35 seconds with a break lasting 10-15 seconds in between.

HIIT can be adapted to your specific needs – running, strength training or a combination of both. The only downside of HIIT is when you do it wrong. And it can easily lead to injuries owing to the high-intensity of the exercises. Get FITCOACH by FITPASS for all-round workout advice. The AI-enabled fitness coach offers workout suggestions based on your needs with an emphasis on form and technique.

HIIT Mistakes

• Skipping warm-up and cool-down

Warm-up and cool-down are absolutely essential for proper fitness. Everyone witnesses pains and injuries differently that can be managed by warming up and cooling down before and after, respectively, a workout. Dynamic stretches before a HIIT workout prepare your body for the high-intensity workout and minimizes muscle soreness and helps with post-workout recovery. HIIT includes intense movements like jumping, which affects your joints, adversely if you do not warm up.

• Skipping pre-workout meal

If you’re not properly fuelled before a workout, you won’t be able to perform well or have the energy to complete it. The body relies on carbs for that energy. You must eat well before a workout even if you want to lose weight because there’s no point if you’re unable to give in everything in your session. You might feel lethargic or shaky during the workout. Moreover, even if you finish the workout, your body won’t be able to heal properly. Having some fruits 1-2 hours before a workout is recommendable.

• Long intervals

HIIT is a very specific kind of workout – it relies on big bursts of energy and a lot of effort. Some people forget about proper form while working out hard. Experts suggest it is better to do fewer reps and maintain proper form than doing it wrong. Bad form always leads to injuries. However, stick to the intervals for the best results. Do not focus on making the exercise harder, instead focus on doing it for the interval and start the next one right after the break period is over.

• Intensity is not enough

HIIT workouts are supposed to be invigorating; they are intense and hard. In the beginning, you won’t be able to maintain that intensity, especially if you’re out of shape. Therefore, it is advisable to get to a level of fitness before starting HIIT workouts because it will push you out of your comfort zone. It won’t help you achieve your goal if you do not maintain the intensity. It is the intensity that offers such great results within 20-30 minutes.

• Too-much HIIT

Yes, there's such a thing. While you need to be consistent with your workouts, it’s okay to do HIIT 3 days a week, especially at the beginning. Eating, stretching, and sleeping well are important as well. Don’t make HIIT every day your target. Instead, try to do your best 3-5 days a week and enjoy your rest days. The body needs rest to recover equally. Listen to your body and if you feel too tired, do something light.

How to Wash Your Veggies & Fruits

Washing fruits and vegetables is unavoidable, irrespective of how you eat them later. The use of pesticides, being moved by hand, and left out in the open exposes them to a lot of pathogens. It has become even more dangerous since the coronavirus pandemic; the disease can also be transmitted through contaminated objects. And since everyone visits the veggies and fruits section, you can never be sure.

Eating fruits and vegetables cannot and should not be avoided altogether because they make up for an important part of your meal. Get FITEFAST to consult certified nutritionists for customized diet plans based on your needs and preferences.

• How big is the risk?f

The problem is that the seemingly clean and healthy fruits and vegetables might be contaminated on the surface with COVID-19. And there are other harmful pathogens to worry about as well. Experts say that washing them thoroughly is indispensable because they are handled by growers, pickers, truckers, store owners, and finally shoppers. While anyone could be carrying coronavirus, there’s also a chance the farming practices might have contaminated them.

While experts say that the risk is low, there are still a lot of unknowns besides there being a possibility of it. Therefore, it is understandable if you want to take extra precautions by washing them thoroughly. Coronavirus isn’t the only threat – there’s a threat of foodborne illnesses like hepatitis A, salmonella, E. coli, listeria, etc.

• Does rinsing fruits & veggies suffice?

There’s no “official” position on how to wash your fruits and vegetables. However, several suggestions going around. According to experts, washing vegetables with just water is good enough and even if it leaves a few pathogens, they won’t be strong enough to bother you. However, if you have low immunity, you might want to do much more. Rinsing removes pesticide residue. If you do get sick from eating veggies and fruits after washing them, there are probably a lot of pathogens on them. Clearly, rinsing isn’t enough in these cases.

• How to wash fruits & veggies

If you have microbes on your hands, they can easily be transferred to fruits and veggies, which is why you should wash your hands before washing the veggies. You should follow the same before washing utensils. The majority of the fruits and vegetables can be simply cleaned by rubbing them with your hands for a few seconds. This gets rid of more than 90% of the germs.

Washing with soaps and detergents is strictly unadvisable. That being said, you should wash everything – not just the fruits and veggies whose skins are edible but those whose skins aren’t as well. For example, melon, oranges, mangoes, pineapples, and most vegetables. If you don’t, microbes can be transferred in the pulp when you cut them. So, it’s always best to wash and peel them before cutting them.

Note that you should wash the vegetables just before you start to cook them or eat them because extra moisture creates a hospitable environment for microbes. Visibly dirty or not, just keep them in an isolated place and wash them just before cooking or eating. You can use salt water or vinegar water to clean them thoroughly. Although it is not necessary, it is prudent in the time of a pandemic.