Sleeping tight will make you right and bright

Hello guys I am back yet again and I am sure you all are doing absolutely fine. Before I start I just want to thank you guys again for showing such tremendous love for my previous blog and its just because of this love I am always motivated in writing a new one! So without wasting any further time lets dive right into the topic.

So, like the body needs food for energy for you to work physically in the similar manner , sleep is food for the brain which is highly required for everyone's work mentally. People with a bad sleeping routine often ends up with bad mood, find everything to be irritating, unable to focus on a particular task ultimately resulting in poor performance of the individual. A study states that high percentage of population who face sleeping issues, have bad sleeping routine are teenagers and youngsters aging between 14-26 years.

  Did anyone ever think why are they not sleeping at a proper time? I mean I lay down on the bed at around 12:30 but only to fall asleep at around 2:30. As anyone ever thought of why so? It's a sad reality that people now a days are locked up in handcuffs called mobile phones. You tell me for how long in a day do you use your mobile phone? I myself use it for about 10 hours in a complete day. What? Don't judge me I am sure most of you also do the same. But today I decided not to use the phone until and unless it is very important and trust me guys the less you use this deadly device the more time you earn in making yourself better.Read on the following points which you can  implement on yourself:

1. Avoid using mobile phones as much as you can. Make sure you don't use mobile phones 2 hours prior to your bed time! Trust me guys doing so would lead to more peaceful sleep.
2. Instead of mobile phones try other activities like reading books , painting , writing , cooking or anything else you love to do but by staying at home. Guys during this quarantine, instead of wasting the time on mobiles give yourself a chance to explore a new hobby. I myself tried cooking today and believe me guys it was damn fun!
3. Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.
4. Don’t eat, drink, or exercise within a few hours of your bedtime.Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!
5. If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.
6. Try keeping a diary or to-do list. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.
7. When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.
8. Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can’t change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.

Guys meditating and doing brain relaxing exercises and taking a glass of milk also does wonder for a great peaceful sleep for the night so that your next morning can be wonderful!

So that is it for this blog guys but before I end I would want to thanks  PRIYANSHU MITRA , a friend and a reader for suggesting such am amazing topic.I too learned may things as I searched for reasons that caused sleeplessness. Thank you guys for reading it and yes if you have liked it or learned something new, then do nor forget to share the blog and do comment down below!.Meet you again in the next blog till then stay healthy, stay happy.

Healthy food makes your mood and body good!

Hello guys! Hope you guys are doing absolutely fine! I am back once again with the second installment of my blogging series Fit and Fine.
Before I begin I want to thank you all people from the bottom of my heart! Thank you for showing such tremendous love towards my first blog! Your love has motivated me even more for writing this blog!. So without wasting any further time lets dive into the topic!
So today I am not going to discuss about exercises or workouts. The topic I thought to write about is the food you are suppose to intake. I mean today's blog is not restricted only for fitness freaks but yes on a general perspective I am going to keep forward my views and diet of a day starting from breakfast until dinner. And as I am A Jain , this blog would not contain any dish other than pure vegetarian food! So readers who eat non-veg I am sorry but I am sure you would thank me after the blog for such amazing schedule!

So, As you wake up I want you all to have a glass of water before you fresh up. For breakfast you guys can eat the from following:

1. 4 Brown Bread toast with Jam/butter/peanut butter.
2. Poha.
3. Oats with Soya Chunks.
4. Idly/Dosa.
5. Paratha with curd.
6. Dry fruits like Almonds, Nuts,etc (COMPULSORY)
7. A glass of milk or milk with Cornflakes (COMPULSORY).

Eat a heavy breakfast and make sure you eat your breakfast before 9:00AM.

Now after a good start, at around 11:30 you guys should eat either an orange or an apple.

 Proceeding towards lunch, here is what you guys can eat among the following:

1. Whole wheat roti (As per preference).
2. A bowl of Rajma.
3. Salad.
4. Curd.
5. Banana(COMPULSORY)
6. Any green vegetable curry.
7. A curry of your choice but ensure less oil.
8. A bowl of rice.
9. Dal
10. After lunch ensure you take in lassi / butter milk.

This might seem like the old diet every mom asks us to eat. Yes friends your right so instead of arguing with your mom just eat! Trust me nobody knows better than moms!  The ideal time for lunch is 1:00PM to 2:00PM.

After that yummy lunch prepared by your mothers, its time for your evening snack! At around 5:30 or 6:00 in the evening make sure you take in a fruit salad or at least a proper shake with less water and more milk! Fruits play a vial role in not only on your health but also on looks. Eating fresh fruits make your skin glow, your hair stronger and shiner.You can also take in a glass of milk.

So after a healthy snack, at around 8:00 in the evening is an ideal time for dinner. Trust me guys eating late night dinners would result in laziness and its not even healthy practice. The intake of dinner should be the most least in count of the others. You can have the following items:

1. Whole wheat roti(2-3).
2. Rajma.
3. Any green vegetable curry.
4. Dal.

After a lite dinner its time to drink a class of milk before 20 mins of your sleep!

Make sure you intake at least 14 glasses of water! I am not joking guys water is the most important item of your complete days diet!

So that is it for this blog guys! I hope you all have liked it, and I am sure few of them will surely follow this schedule! If you have enjoyed reading it or have learned something do not forget to share this with your friends and yes do comment down what ever you have felt after going through my blog!

I thank you again for taking you valuable time out and reading my blog! Thank you for all the love you have showed me! 

Loose fat with these simple exercises

Hello guys! In this blog I am going to tell you few easy yet effective exercise for burning fat!And also guys this would be my last blog in the series Fit and fine and I am sure you  might have enjoyed all my blogs through out! Thank you for showing such great love!

1. 1 minute no-push-up burpees
2. 30 seconds goblet squats
3. 2 minutes skater jumps (30 seconds on, 30 seconds off)
4. 1 minute plank jacking mountain climbers
5. Rest 30 seconds
6. Repeat 3 times

Full-Body At-Home Workout for Weight Loss

1. 10 kettlebell squat to high pulls
2. 10 rotate-elevates (each side)
3. 10 no-push-up burpees
4. 10 renegade rows (each side)
5. Rest 60 seconds
6. Repeat until you reach 15 minutes.

That is it for this series of blog! Will meet in a new series till then stay healthy say happy!.

Stay Fit and Fine this season of Quarantine

So guys how are you all? I hope everyone are doing great and do clap for yourself once! you are saving the nation, the world by doing nothing! Just eating sleeping and repeating yourself!

So during this period of lock down everything remains shut till 14th April and lets hope everything gets fine after that.

All the gym and fitness freaks are freaking out since the place the love, The Gym has also been called of for more than 2 weeks now. The beginners who just has started gaining might be this worrying of losing all the efforts they had made in the last few months. But you guys do not have to worry anymore because I am going to tell you all a few secret tips of staying healthy, some exercises you can do in your home in order to not lose much of your gains and few fat burning exercises along with simple yet effect diet!

This blog is all going to about the exercises you can do by staying in your homes. So lets begin!

In this blog I am going to tell you top 5 exercises for targeting chest,arms,shoulders and back!

1.PUSH-UPS

This is a most simple yet efficient exercise that hits your chest and arms. The beauty of this exercise is the we can do in anytime and anywhere  by using your own body weight, you just need a firm surface.The push-up requires several muscle groups to work, unlike other exercises that require weights, it works the smaller muscle groups and uses them as stabilizers. This means that your core and hip flexors are also affected even though your chest is the main target.

2.DECLINED PUSH-UPS

The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.

3.DIAMOND PUSH-UPS

Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a “diamond” shape. Having your hands in this position while doing push-ups will slightly alter which muscles are involved in the exercise - triceps and inner chest muscles will be affected more.

4.PUSH-UP HOLD

The push-up hold is an isometric (held) type of exercise that will improve your chest strength and definition and will also work your core, shoulders, and arms. This exercise has another benefit apart from making you physically strong, it will definitely make you mentally “tougher”.

5.WIDE PUSH-UPS

Doing push-ups in a wide position is another variation that will put more pressure on your chest. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wide position. So the farther you put your hands out, the greater the challenge for your chest.

so that is it for today's blog. Keep reading my blogs for more amazing content like this and stay healthy stay safe stay happy.

  

Mental Fitness is very important for your wellness!

Hello guys! I hope you all are doing great! You guys have always shown love to my blogs and as I always say you guys are the reason that motivates me to write more and more.

The topic I chose for the blog, as you can see in Mental Health. In my previous blogs I had covered about physical health, about a healthy diet and sleeplessness and it was just during the last blog that was on sleeplessness it struck me the mental well being is equally,  no not equally but is the most important thing a person need to know before he can be fit mentally! 

I believe in majority of the cases person try to become physically fit only when other people start commenting on the looks of that person.Like when somebody says a fat person how fat he/ she is they would join a gym or start a diet! And all this hard work is done just in order to get a good compliment by others. No their is not bad about it who doesn't want to get good compliments about how they look, but yes these compliments are not permanent. They stay with you until your physically fit but if your mentally fit, then no matter what other think about you, it won't matter until and unless your happy with yourself! The happiness you get in order to satisfy your needs apart from just getting other people's compliment, is what is permanent! This doesn't mean I am asking you to stop being physically fit, but along with that we must all also be mentally fit! So let's dive right into some of the points that can help you be mentally fit! 

The brain is like a muscle – if you don’t give it a regular workout, it loses tone.

Here are some tips to help you improve your mental fitness:

1. Exercise for 30 minutes every day. Physical exercise delivers oxygen to the brain. This can help to improve your memory, reasoning abilities and reaction times.
2. Read often and read widely. Keeping an active interest in the world around you will help to exercise your brain and improve your mental fitness.
3. Boost your levels of vitamin B. Eat plenty of wholegrain cereals, leafy greens and dairy foods. Vitamin B is essential to brain health.
4. Challenge your intellect and memory. Stretch yourself mentally by learning a new language, doing the cryptic crossword or playing chess. This is important for brain health and good for your social life.
5. Take time to relax. Excess stress hormones like cortisol can be harmful to the brain. Schedule regular periods of relaxation into your week.
6. Take up a new hobby. Learning something new gives the ‘grey matter’ a workout and builds neural pathways in the brain.
7. Actively manage your health.Conditions such as diabetes or heart disease can affect mental performance if not diagnosed and treated. Have regular check-ups with your doctor to prevent future problems.
8. Engage in stimulating conversations. Talk to friends and family about a wide range of topics. This gives your brain an opportunity to explore, examine and enquire.
9. Take up a manual activity or craft. Hobbies such as woodwork and sewing or activities like skipping require you to move both sides of the body at the same time, in precise movements. This can help to improve your spatial awareness and increase your reaction time.
10. Exercise your brain with others. Watch, question and answer game shows and enjoy the competitive spirit. Involve the family in regular games to test their general knowledge.
    
    

So guys that is it for this blog! I am sure you all must have learned a lot from this one too! And just being honest from the above points there are few which I have taken from google, just for reference! And as always if you have liked my blog don't forget to share it with your friends, your family and yes also write your views down in the comment section below! See you guys in the next blog, till then stay healthy, stay happy!

C