In these days of lockdown, it seems amazing just how much we normally move about as we go through our everyday life. Since we’re all confined to our homes and to largely sedentary lives, it’s become even more necessary to stay fit and healthy. If you depend on gym workouts for your fitness, well, they aren’t going to open anytime soon. And if you’re a new to personal fitness, then now is as good a time to start as any. Whatever your fitness level, we’ve made a list of six great fitness trainers to follow online. Not only are they a great resource for stay-at-home workouts, some also offer fully personalised fitness plans as well as tailored meal ideas to get you fighting fit.
Joe Wicks is all about positivity. A global fitness phenomenon, he is better known as The Body Coach. Wicks’s High Intensity Interval Training (HIIT) workouts are perfectly suited to get you moving and improving your fitness and strength. You can sign on for his 90-day plan, which is individually tailored (along with meals), or, like me, you can just do his workouts. Right now, Wicks is hosting a daily P.E. With Joe, which is great if you want to raise your functional fitness levels. If you have weights at home, you should also try out Wicks’s free-weight HIIT routines.
A fitness model and personal trainer, Valentina Lequeux began posting fitness videos on Instagram in 2016, and soon became a online phenomenon. Since covid-19 hit and her gym and outdoor workouts ceased, Lequeux has started posting home fitness videos. Her daily workouts focus on specific muscle groups, and are great fun to do. If you’d like to follow her fitness plan in a focused way, you can check out the 6 weeks at home fat loss programme that she’s just started. If you already have a fitness regimen, you can, like me, add some of her reps to your daily workouts and keep things interesting.
Fitness instructor Senada Greca’s fitness mantra is what she calls the Mind-Muscle Connection. If you’re looking to go beyond short term fitness to what she calls a ‘transformation’. Then you could do much worse than to enrol for one of her CRUSH IT programmes. If on the other hand, you would like to get some workout tips, follow her daily Insta posts for focussed muscle group workouts. They’re absolutely great (one particularly amazing workout involves exercising with a cushion) and a fun way to add variety to your daily exercises.
There are many Indian celebrity trainers to choose from. But one trainer to follow for simple but effective fitness is Yasmin Karachiwala. A trainer to Bollywood stars, Karachiwala is an expert in pilates as well as a certified instructor. Her Yasmin Karachiwala’s Body Image studios are spread out across the country (the main one is in Mumbai) as well as in Dhaka and Dubai. With all gyms shut right now, you can follow Karachiwala’s daily Instagram posts for basic workouts to maintain your functional fitness. If you’re a little daunted by the idea of exercising, fear not, because Karachiwala has exercises that you can do without leaving your bed, or your couch!
The Hyderabad-based Minash Gabriel was a state-level cricketer when injury forced him to retire from the game in his early twenties. Using his own rehabilitation as a fitness motivation, he became a fitness instructor, a rehab trainer and an osteopathic manual therapist. When the Indian lockdown began, he started the 21 Day Quarantine Challenge. Although the challenge has ended, you’ll find his detailed day-by-day workouts for beginners, as well as for those with intermediate and advanced fitness levels on his Insta account. A mix of functional fitness, HIIT and movement, these workouts are perfect to increase your fitness and strength in a steady, graded way. Especially check out the Animal Flow moves!
Training with Nam
The Mumbai-based Nam is a Bollywood fitness instructor as well as a Taekwondo black belt and a certified trainer. Like Gabriel, Nam too puts a lot of focus on movement and his Training With Nam videos on Facebook and Instagram are a great fitness resource for some great body-weight workouts (you might need some towels and bedsheets as props!). A brand ambassador with Under Armour, Nam too has started a daily lockdown training session. His workouts are great for flexibility, stamina and strength and are recommended if you’re prepared to sweat. Some of his Animal Flow moves are wicked!
Zomato And Swiggy Have Started Delivering Groceries Across India
After Zomato, Swiggy has now started delivering groceries and essentials across various cities in India. Swiggy has partnered with retail grocery stores like Vishal Mega Mart, and is already active in tier-1 and tier-2 cities.
This isn’t the first time Swiggy is delivering groceries. It launched Swiggy Stores last February for groceries but this service had been limited to Bengaluru and Gurugram. It also introduced Swiggy Go which is like Dunzo, and lets users order products from a store and get them delivered.
Swiggy now has a dedicated section for groceries on its Swiggy app, and it is visible in places where the service is available. The company also plans to expand its delivery service by partnering with more FMCG brands, Gagdets360 reported. Last week, Zomato also started its grocery delivery service in India. Called “Zomato Market”, Zomato users can order groceries and essentials within the app. The maximum order capacity is 12 kg per order, while the minimum amount is Rs 300. Zomato had first piloted this service in Kerala, Delhi and Punjab, but it has now expanded to over 80 cities.
Deepinder Goyal, founder and CEO, Zomato, said in a company blog on Tuesday:
“We have started grocery delivery in 80+ cities across India to help with the supply of essentials. Our delivery network in the country is only second to India Post, and we are putting in every effort to make sure that we put it to good use to serve the community.”
The Zomato app now features Zomato Market that lists local grocery stores in an area.
Food ordering apps, delivery apps, and cab hailing companies are leveraging their available delivery executives to double up as carriers of essential items such as staples and personal hygiene goods.
They are doing this by tying up with several fast-moving consumer goods companies and even partnering with online grocery companies such as BigBasket and Grofers.
Online grocery retailer Grofers, for instance, is working with Zomato to get its delivery fleet onboard. Last week, Mumbai-based packaged consumer goods company Marico, said it has launched “Saffola Store” in partnership with online food ordering apps Zomato and Swiggy to deliver its range of oats and cooking oils to consumers. On Zomato, Saffola Store is available to some shoppers in parts of Delhi-NCR and Bangalore. It will gradually be rolled out in other cities such as Mumbai, Kolkata, Chandigarh and Ahmedabad starting next week, Marico said in a statement to the press on Friday.
The global pandemic is prompting the consumer goods industry to partner up as large packaged consumer goods companies that rely on sales through small neighborhood stores and large grocery stores come together to ease last-minute delivery.
Goyal also listed steps the company has taken since the country entered its three week lockdown that has disrupted several businesses, including restaurants and food delivery services.
The company has rolled out “contactless delivery” amid consumer concerns around the contagious disease.
“Customers can opt to allow the delivery partner to leave the package outside their home, ensuring no human-to-human interaction and hence lowering risk of any transmission,” he said.
The online food delivery company said it is also asking restaurants to “self-declare” their compliance with hygiene practices as mandated by the WHO, apart from asking restaurant partners to follow strict hygiene standards. Delivery partners too are being asked to share a daily self-declaration on hygiene.
“We are making a big push to ensure hygiene standards are being followed by restaurants and passing on that information to users so that they can make an informed decision and are assured of the safety and hygiene standards of the food,” he said.
Moreover, it has temporarily paused cash on delivery, urging users to opt for online payments instead.
Read More:Let’s Gorge On Some Healthy Snacks
Let’s Gorge On Some Healthy Snacks This Quarantine
Working from the comfort of the home is a satisfying idea with no commute involved and the added perks of working in sweatpants or other comfortable clothing of your choice. However, working from home or “Remote working” can present a unique set of challenges including distractions, unhealthy timelines and eating habits and even a lesser productive work environment for some. Here are some healthy snacks options :
Roasted chickpeas are a non-perishable healthy snacks that’s high in protein, fiber, and several vitamins and minerals. A 1/2 cup of chickpeas has 5 grams of fiber and 10 grams of protein. What’s more, they contain most of the amino acids your body needs, so their protein is considered to be of higher quality than that of other legumes. Vacuum Fried Tangy Chickpea are super healthy and very low on calories and can make for a delicious indulgence.
Popcorn is a healthy whole grain healthy snacks that has fiber and protein. The best thing about popcorns is that you can choose from a variety of flavours to satiate your hunger pangs.
Right from butter popcorns to piri piri masala, popcorns with flavours can make your munching way more delightful! Munching on popcorns will not only satiate your taste buds during work from home, but at the same time its gluten free compostion makes it a perfect binge-worthy delight.
Dry fruits work as any other kind of healthy snacks and are also good for building one’s metabolism while helping in curbing one’s appetite. Prepare your nuts dabba with badams, dates, dry grapes along with two or three cashews. Nuts boast of several health benefits that are good for our body. A minimal quantity of nuts consumed every day also helps in weight loss. They aren’t all that healthy in large helpings, but definitely better than sugary sweets for the high-fibre content that they bring.
An ideal breakfast option for the health-conscious, it’s a superfood with high fibre content. It keeps you fuller for longer, saving you from potentially eating something unhealthy especially the meal in-betweens. It is designed to boost your energy levels. Leading a healthy snacks lifestyle has never been easier.
5.Makhana/Fox nuts/Popped lotus seeds
Usually a winter snack for those welcome warmth of the sun, fox nuts have been a staple in various North Indian households in a snack form and now are a favourite world-over, across seasons. Makhanas or fox nuts are used for cooking rich curries and even puddings.
6.Kale Chips, Khakra
Every time you plan on reaching for the bag of potato chips when hunger pangs strike, tell yourself that kale is the go-to option for a healthy snacks lifestyle. Kale contains zero cholesterol and trans fats, making it a good choice for cardiovascular health.
A serving of kale chips with a teaspoon of oil, preferably olive oil, will add about 40 calories and 4.5 grams of fat, which is far less than potato chips consumed in the same amount.
If you find kale revolting, fret not, you could also try other vegetable chips options (Jackfruit, beetroot, carrot) as alternatives. Try khakhra (sheet-thin crisp tortillas) which is readily available in various flavours at departmental stores or can be bought online in a variety of flavours to please all palates.
Read More:Corona Virus Do’s and Dont’s
Stay Fit Without Sweating in Gym
Fitness is extremely necessary, especially in this era of junk food and unhealthy lifestyle. Sitting in a chair in front of a computer all day does not give a chance of any physical activity at all. Resulting in the only intake of calories and not burning them. Fitness has also been considered very impressed nowadays to photo culture. People click pictures of themselves all the time to post on social media platforms. Staying in shape is a lifestyle now. But it does not necessarily mean that you have to go to the gym, spend lots of money, invest time and sweat hard. You can stay fit by yourself as well. Just a few efforts here and there can do wonders.
Stay Fit Without Sweating in Gym:
It should be noted that if you need to lose a lot of weight gym is important but if you are just out of shape these tips are for you.
Home Workout Routine
It is advisable if you formulate a strict routine for yourself to work out in your house itself. There are multiple applications or YouTube tutorials available to help you out in the procedure. Just choose a suitable time for yourself and put a little dedication in it. Working by yourself without any source of motivation can be hard but if you want to achieve a result it will not be that tough.
Yoga is the next best option to get fit. You do not need to join a gym for yoga at all. It was perfectly easy to do it on your own in your house itself. Other than that, you can even join a yoga club or a yoga class. Not many efforts are needed for yoga as compared to working hard in the gym. Moreover, it’s a perfect way to stay fit in the long run, especially for elderly people.
It is believed that walking approximately 45 minutes in a day can work magic on your body. It does not only help you get fit but also improves your body internally. Walking is important, everyone should take out some time to walk for few minutes to maintain body balance. If you do not have time to do any other exercise, walking is the best option. Take your dog to the park or just skip vehicles and walk if you are not going that far.
Dancing is also one of the best ways to burn out the calories and stay fit. Dancing is a whole-body exercise and you don’t even have to go to the gym for it. It’s fun and flexible. There are many clubs and classes for dancing. You do not need to be proficient in dancing to do it. Even if you don’t know how to dance, take it as an exercise.
Riding a bicycle is also a great way to stay in shape. It requires your whole body to move at once. It is proved that plenty of calories burned out while riding a bicycle. Instead of driving to work, try riding a bicycle.
All your exercises will go in vain if you do not eat healthily. It’s important to regulate your diet accordingly. Exercising and eating junk simultaneously will not get you fit at all.
Hence, these are some ways to stay fit without going to a gym at all.
5 Daily go-to Meals to Make your Body Healthy and Fit
Everyone is finding ways to keep the body fit and healthy. Many people spend hours of workout to make their body fit. Money puts a lot of emphasis on their dieting plans to keep a healthy body and maintain their figure but the irony of life is that even these things sometimes do not make that much effect on their body.
Many gym trainers suggest supplements in order to gain mass but are unaware of the side effects of these while many say that they cannot gain any weight even when they eat a lot. This is because of the fact that they do not eat a properly balanced diet. People need to follow a proper and a regular diet which is just as important as sleeping.
There are a lot of benefits to this meal. Since this meal is consumed at a regular interval, the food gives all the nutrients and proteins as required by the body. It takes the edge of the appetite and even helps in maintaining the blood sugar level. You can maintain this diet even without much of the expense and any supplements. We are in a world where we can spend a lot of money on fast foods but would hesitate to spend money on a nutritious diet. Here are 5 daily go-to meals that will make your body healthy and fit.
Daily Meals to Make your Body Healthy and Fit
- Addition of mushrooms or tomatoes should be added to egg, (half fry or omelet).
- Daily consumption of one glass of fruit juice during your breakfast. It is highly nutritious to start your day.
- Addition of fruits like chopped banana or a handful amount of berries to the cereals, yogurt or porridge gives more taste and proteins to the food.
- You can easily make a smoothie of different fruits with the help of a blender provided the fruits should be fresh or kept in a refrigerator.
- Addition of grated carrots, tomatoes, cucumber, lettuce can be done on the sandwich. It can be made even more nutritious with some crunches of cabbages and cheese.
- Cucumber, carrot and pepper sticks are quite healthy. The addition of cauliflower or broccoli florets can add flavor to the food with the dips of lower fat cheese.
- Fruits and vegetables must be added to your favorite meal if one wants to maintain good health.
- Chopped carrots can be a useful ingredient in bolognese sauce, one can also sprinkle the red pepper on the pasta or can put a pea in your chopped tomatoes to make the food better and tastier.
- One needs to inhibit salads along with their meal. It is a roughage which is essential for our body. If you are having a normal meal with less salt and pepper, try to eat the green chili or if you are having a roast dinner try to eat carrots and cucumber.
- You can always use your frozen fruit and vegetables in your meal. It does not take much time to get warmed up in the microwave And counts to the five a day meal.
- Even the fruits and vegetables that are brought up in cans are acceptable in your meal. People tend to prefer fruit or vegetable cans over the fruit juice or vegetable syrups.
- Addition of frozen and canned fruits and vegetables are really beneficial for your night meal. A pizza with the topping of sweet corns and pineapples or soups and sauces having the chunks of sweetcorns and peas is all acceptable.