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Workout KING
December 22, 2021 COMMENT comment
Workout KING
By Shaily Bhusri
A fitness trainer, philosopher, life coach, and an author, Mickey Mehta believes in sustainable body and mind fitness. He introduced the concept of equipment-free gyms with “Mickey Mehta’s 360 gym”. His exercise discipline includes calisthenics, functional training, boot camp, agility drills, Tai Chi, Pilates, yoga, and swimming along with meditation and prayer.

Toning of hips and thighs is a common problem area for most Indian women. Could you give our readers some tips?
It is advisable to address your body in totality. Exercises must begin with warm-ups, cardio, stretches, yoga and breathing exercises with cool down at the end of your session. For the lower body, the best exercises are brisk walks, squats, lunges, leg kicks and yogasanas likesuryanamaskar, dhanurasan, 
bhujangasan, naukasan, trikonasana and so on. Regular practice of yogasanas with other exercises will help maintain your physical body in an optimum condition and promote weight loss.
Can stress alone lead to weight increase or decrease in women?
Whatever the cause of stress, it is comforting to eat and over a long term this causes gain in weight. The best way to tackle this is by timing your meals well. Eating three nutritious meals with two healthy snack times is recommended with yoga, pranayam and meditation on a regular basis. Listed below are a few stress management and relaxation techniques.
• Breathing exercise or pranayam, prayers and meditation help achieve inner balance
• Yoga and stretching helps a great deal too
• Prioritise your objectives
• Avoid or reduce foods with high saturated fat content
• Reduce your daily intake of caffeine
• Avoid alcohol and smoking
• Rest and sleep well
How does one get a washboard-flat tummy?
A washboard-flat tummy usually takes more time to tone up. So exercises like ab crunches, oblique crunches, lying down cycling, side stretches, yoga with suryanamaskars are ideal for you. Complement your exercises with a good diet consisting of whole grains, millets, fruits, vegetables, salads, nuts and avoid fried foods, desserts, soft drinks and alcohol.
How does one fit in a fitness regime with a very hectic work/home schedule?
Don’t feel handicapped if you cannot find a gym close by or if work pressure keeps you busy. Even as little as 30 to 45 minutes a day for four to five days in the week will help to keep you toned with improved stamina and flexibility. Here are a few simple exercises that can be done at work or at home, that too without any equipment:
• Take the stairs instead of taking the elevator, walking all or part of the way to work, or go for a walk during your coffee or lunch break.
• Include basic warm-ups like neck rotation, looking side-to-side and shoulder shrugs.
• Interlock hands together and stretch up and hold this stretch for a few seconds
• Sit on your chair, extend the legs, keep your toes pointed and rotate your ankles clockwise and anti-clockwise.
• While sitting on the chair twist the trunk on to one side, hold the arm rest and hold the position for 15 to 20 seconds. Come back and repeat on the other side.
• Side bends: Sitting on the chair clasp hands behind your head, bend on to one side, try and touch the elbow to the arm rest. Hold the position for 15 to 20 seconds and repeat on the other side.
• Side leg raises: Hold the back rest of the chair lift the leg on to one side hold for three seconds, get it back down and repeat for 12 to 15 counts, then repeat it on the other side.
• Breathing exercises like anulom-vilom, kapalbhathi and Om chanting will help revitalise the body,.
Five fat-burning foods you recommend?
Foods like broccoli, spinach, fruits, fresh vegetable juices and green tea are great foods for weight loss. Foods should be consumed with awareness about its potential like the colour, texture and seasonal availability.
Any tips for women to maintain their calcium levels?
The best sources of calcium are milk and its products like yogurt, cheese, cottage cheese, besides soy milk, tofu, almonds, fish, leafy vegetables like spinach, cabbage, turnip greens, celery, broccoli, and so on. Deficiency of calcium leads to muscle cramps, heart palpitations, brittle nails, hypertension, increased cholesterol levels, rheumatoid arthritis, tooth decay, rickets and insomnia. The best preventive measures for osteoporosis are lifestyle changes including diet and exercise and calcium supplementation. Regular muscle strengthening and moderate weight bearing exercises are recommended along with a diet rich in calcium, and vitamin D.
Some women, even after being regular with their workouts and eating low-fat food, do not lose weight. What do you think would be the cause?
Genetics, skipping meals, lack of sleep and sedentary lifestyles could be a few reasons for slower metabolism and for reaching a plateau.

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