A Full Body 10 Minutes Workout Routine You Can Perform At Home

Work, tight schedules, bad weather can be amongst the many reasons why you might have to skip the gym. Not going to the gym should not be a reason for skipping your workouts. If you can’t go to the gym, bring the gym to yourself.

If you think a “10-minute-workout” isn’t for you, you are overestimating your abilities. Just because these are short workouts, doesn’t mean they are going to be easy. These workouts are intensity packed and will get you to your knees in 10 minutes.

Without further ado, let’s get to the workout routine:

1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.

2. Squat Jumps – 30 Seconds

Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.

3. High Knees – 1 Minute

In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.

4. Push-Ups – 30 Seconds

We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute

Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.

6. Squats – 30 Seconds

This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.

7. Plank – 1 Minute

Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.

8. Rest – 30 Seconds

You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.

9. Mountain Climbers – 30 Seconds

Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.

10. Shoulder Presses – 1 Minute

You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.

11. Crunches – 1 Minute

Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.

12. Lunges – 1 Minute

Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.

13. Plank Pile Jumps – 1 Minute

This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.

Well,this is a pretty intense workout already, but if you want to spice things up a bit and feel the burn deep down inside the fibers, you can increase the duration of each exercise to increase the overall intensity. Also, this workout can be followed by anyone, regardless of gender.

S0,what are you waiting for? Get to the park or room or hall or wherever you want to be and execute the workout and do let us know,through comments, your experience with this workout.

Happy Sweating 😉

Zaid Zafar

Author

Importance Of Healthy Snacking

Resisting the urge to reach for a burger, candy, or chips when you’re hit with a snack attack can make a big difference in your health — regardless of your age. Snacking is an effective way to fit extra nutrients into your diet and prevent overeating at mealtimes, also it helps to fulfill those cravings of yours.

People think that ‘snacks’ and ‘healthy’ are two words that can never occur  in the same sentence. Well, this is a one big myth that needs to be busted right away. We’ll provide you people with a ton of snacking options which are tasty as well as healthy. But before that we have to understand the benefits of healthy snacking, so let’s just get right into it:

Prevents Overeating

Snacking helps keep you from getting overly hungry in between meals and then overeating at your next meal. So next time you start to feel hungry a couple hours before lunch or dinner, don’t try to wait until the meal. Instead, eat a small healthy snack to tide you over. Combine a carbohydrate-rich food like whole grains, fruits or vegetables with protein foods like nuts or dairy products for the most filling snacks.

Keeps Blood Sugar Levels Steady

Healthy snacking helps keep your blood sugar levels even, especially if you eat a consistent amount of carbs at each meal or snack. This is especially helpful for diabetics, but also beneficial for people without diabetes, since large spikes and dips in blood sugar levels may make insulin resistance, Type 2 diabetes, obesity, heart disease and high blood pressure more likely over time.

Provides Nutrients

As long as you choose nutritious snacks, snacking will also help you meet your nutrient needs for the day. Although it’s fine to have a less-than-healthy snack every once in a while, most of your snacks should consist of nutrient-dense foods like fruits, vegetables, whole grains, low-fat dairy and nuts or seeds.

Considerations

Don’t snack right before a meal, and only eat a snack if you are truly hungry. Snacking out of boredom or for other emotional reasons isn’t healthy and can lead to overeating and weight gain. Most snacks should be around 100 calories, but if you need to use a snack in place of a meal, eat a slightly larger snack containing about 250 calories.

Now that we’ve seen the benefits of healthy snacking, let’s see what are the healthy options we have to kill those cravings:

1. Protein Chips

A healthy substitute of the standard oily,deep fried chips , the protein chips come with the goodness of complete protein and wholesome grains which help to improve digestive health. The combination of these nourishing grains, such as jowar,ragi,quinoa,oats etc, make for a great alternative to refined white carbs.

 Explore through a variety of protein chips from our store https://shop.activ8me.fitness/search?q=protein+chips&type=product

 

2. Protein Bars

Stay ahead of the curve with Protein bars. Protein-rich bars are not only completely healthy but also packs a fruity punch to tantalize your taste buds. Most protein bars are made with a blend of whey and soy protein to keep you energised. For the yoga enthusiasts out there, these bars can energize you before every workout.

 Explore through a variety of protein bars from our store https://shop.activ8me.fitness/collections/protein-nutrition-bars

 

3. Nuts

Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.

 Explore through a variety of nuts from our store https://shop.activ8me.fitness/collections/nuts-seeds-trail-mixes

 

4. Greek Yogurt

Greek Yogurt is one of those win/win foods that provides an easy and delicious way to add more protein & essential nutrients to your diet and can be munch on while watching the cricket match. With twice the protein of regular yogurt, it tastes great, while helping you feel full longer.

 Explore through a variety of greek yogurt from our store https://shop.activ8me.fitness/collections/greek-yogurts

5. Cookies And Brownies

You know it, we know it: Nobody should be denied their right to a good cookie or a brownie —even if you’ve cut gluten and all its flour-powered uses from your diet. Sugarfree, nutty cookies or soft brownies can be a healthy substitute to fulfill that desert cravings.

 Explore through a variety of cookies and brownies from our store https://shop.activ8me.fitness/search?q=cookies&type=product

6. Iced Tea

Iced tea is more than just a drink – for many, it’s an art form. The first ice tea was introduced to the masses on a hot day at the World’s Fair quite by accident. Nothing quenches your thirst quite like a tall glass of iced tea during the summer heat.

 Explore through a variety of Iced Tea from our store https://shop.activ8me.fitness/collections/ice-teas

7. Cold Brewed Coffee

Cold coffee has long been associated with huge coffee chains, vats of whipped cream, sweet artificial syrups and other such miseries. This summer, however, try cold-brew coffee – a very different, far more refined creature that will make you realise the magic of cold coffee, just in time for a hot Indian summer.

 Explore through a variety of Cold brewed coffees from our store https://shop.activ8me.fitness/collections/cold-brewed-coffees

8. Vitamin Drinks

 

A smart hydration alternative while watching the breathtaking match, which tastes good as well as provides a healthier option forus. Loaded with vitamins, these drinks are very low in sugar content and won’t borrow much of your daily caloric intake.

 Explore through a variety of vitamin drinks from our store https://shop.activ8me.fitness/collections/energy-drinks

9. Yogurt Smoothies

We’re in the midst of a smoothie revolution — the blended drinks have become one of the most popular ways to get nutrients on the fly. Yogurt Smoothie, loaded with protein and real fruits, full of the same energy and nutrition as fresh yogurt. A non-messy, on-the-go drink that’ll keep you refreshed.

 Explore through a variety of yogurt smoothies from our store https://shop.activ8me.fitness/collections/yogurt-smoothies

 

Zaid Zafar

Author

How To Choose A Perfect Energy Bar?

You are as healthy as you eat and when it comes to an energy bar it is as healthy as it is made. It true energy bars are healthy but beware not all energy bars give you what they claim. So how do you know if an energy bar is the healthiest energy bar or not? Well, that what we will discuss in this blog.

As energy bars reached an epitome of success in the fitness industry, the markets got loaded with various energy bar brands, each pitching in for their product. This strong competition and heavy marketing can actual waylay a consumer into buying a product, in this case, an energy bar that is not what it claims.

The craze for energy bars in India equals anywhere in the world today, so emerged newer energy bar brands.  In this blog, we will not talk about the top energy bars brands to go for or the healthiest energy bars brands but we will discuss about what makes an energy bar healthy and guideline when you go energy bar shopping.

 THINGS TO LOOK FOR IN YOUR ENERGY BAR

The basic rule you need to know is that not all energy bars are the same. Some energy bar brands out there can give you all and others are simply sugar-filled junk we call candy bars. Reading food labels, ingredient list and nutrition information are quintessential if you want to select a quality product.

So while choosing the healthiest energy bar look for the following things –

1.THE TOTAL CALORIES

Calories make a lot of difference.  If you want to lose weight or pick- up your pace while working -out calories matter. So depending on the role, an energy bar is going to play in your health, you choose your energy bar.

Ideally, an energy bar between 250-300 calories is perfect as a mid-meal snackingquick on-the-run breakfast or a late lunch.  If you are one of those athletes running the track or cycling or simply working out in the gym that you can easily go up to an energy bar with  350-450 calories.

2.THE GOOD CARBOHYDRATES

The calories your energy bar provides should come from the good carbs. You don’t want a sugar filled candy that gives you an instant surge in energy and leaves you hungry and drained for the rest of the day. Look for total carbohydrates and the type of ingredients used in the energy bar. Complex carbohydrates with the essential fiber from whole grain cereal, fruits, dried fruits, granola, oats, honey etc make any energy bar the healthiest energy bar.

The total carbohydrate content of your energy bar should easily fall between 20-30gm to make it a perfect energy bar for any day.

3.THE FIBER BENEFIT

You need the fiber for it helps you feel sated, curbs hunger and cravings, help reduce cholesterol and aids digestion.  Fiber also helps manage blood sugar levels supplying a steady rise in blood sugar.  An energy bar with good carbohydrates and fiber is also an ideal snack of people with diabetes.

Any healthiest energy bars should contain at least 3-5gm of fiber derived from natural wholesome food.

4.THE PROTEIN CONTENT

Proteins, its time you switch. Protein is an important macronutrient – often running low in our diets and energy bars are an easy way to add up on this important nutrient.

The energy bar with good proteins is especially a boon to people involved in physical training, resistance training, running the marathon, or playing sports.  In addition for people on weight-loss diets, protein is something you can’t miss for it is known to curb cravings and hunger pangs, promotes satiety, thus helping you to stick to your diet.

An energy bar with proteins as a mid-meal snack, pre-workout binge or post-workout refill is a solution to all your problems.

Energy bars with more than 5gm of proteins especially whey or casein makes it the healthiest energy bar. You may want to go a little cautious around the soy-based energy bars for soy has been found to increase abdominal discomfort and bloating.

5.THE GOOD FATS

Yep! Not all fat is bad for we do need something called good fat, the omega 3, the healthy MUFA.  An energy bar with diverse ingredients like nuts and seeds should be your go-to option for they provide healthy good omega and heart-friendly MUFA.

KNOW WHICH ENERGY BARS ARE WORST

From all the several energy bar brands available, any energy bar containing any of the following unhealthy junk should be strictly avoided.

1.SUGAR CONTENT IN ENERGY BARS

It is bad-the sugar and anything with it is bad too.  With sugar your bank on these extra calories without any nutritional benefit.  They are empty calories and too much of sugar increases insulin secretion and promotes fat build- up adding to the weight you are so rigorously trying to lose.  Even for sportsperson and athletes, sugar is not required as it causes a surge in blood sugar for a short time.   Eating clean and healthy requires giving up on deadly sugar.

Some of the healthiest energy bar brands use fruits, dry fruits, and honey to sweeten their products making it a wholesome package for you.

2.THE ADDED SUGAR

Replacing sugar with artificial sweeteners is another thing you need to discourage in your energy bar. For starters, anything that is artificial means it is not natural and chemically prepared.  You don’t need any kinds of chemicals to nourish your body. Secondly, they may be low-calorie but greatly affect insulin production and cause intestinal discomfort.

So carefully read the ingredient list on your energy bar and cross out the product like Sucralose and sugar alcohol i.e. xylitol, maltitol, and sorbitol.

3.THE BAD FATS

This includes our saturated fat and the worst of its kind, the Trans fat.  Look for energy bars with healthy amounts of omega 3 and MUFA, zero Trans fat and saturated fat less than 3 grams. Look for the hydrogenated vegetable oils for that where the Trans fat is hidden.

So, taking all these points in consideration, we, at Activ8me, fulfil your energy needs according to your goals by coming up with our huge healthiest, tastiest and power-packed assortment of Energy and Protein Bars.

Shop now at Activ8me- India’s Biggest Bar Marketplace

Zaid Zafar

Author

Two Pillars Of Stamina For Marathon Runners- Nutrition And Hydration

Running a marathon is no easy task. It requires months of regular, disciplined workout & practice sessions to be able to physically endure the long run. Despite much inconvenience & hectic schedules, some fitness freaks & enthusiasts do find time to train for such major events held at a national or state level. No matter which event we participate in, our fitness status is the most important factor to make participation in any sports event the most memorable one. Nutrition & hydration are two important factors which increase your endurance & improve performance while running a marathon. Nutrition can be ensured by opting for good quality, handy energy bars which can be popped in prior to beginning the run. Hydration can be maintained by consuming electrolyte-rich drinks through the course of the event.

Why Is Nutrition Important For Any Sports Event?

The preparation for any major sports needs to be done for several months prior to the scheduled dates of the main event. Supplementing the fitness regime with good nutrition in the form of adequate proteins & carbohydrates is extremely essential. Good quality protein helps in building lean muscle mass in the body and carbohydrates help to stock up on the glycogen stores in the body.

Glycogen loading is done one day prior to the main sports event so that the body has sustained stores of glucose available during the actual course of the event. A carbohydrate-rich diet comprising of 70% of total calories is consumed the day prior as part of glycogen loading. Well planned glycogen loading the day prior prevents the runner from ‘hitting the wall’ – a phrase used to describe extreme fatigue & loss of energy stores experienced during endurance sports events such as cycling or running.

Energy bars for runners are the most convenient, portable form of pre-event snack which can help provide quick energy through its rich supply of cereals & sugar. Energy bars provide a burst of energy to the limbs to keep them going during the course of the run.

Explore from India’s Biggest Bar Marketplace- Activ8me Online Store

 

Why is Hydration Important For any Sports Event?

Another important fitness factor which is essential for performing your best in a running event is the hydration levels of your body. Loss of essential electrolytes & body fluids is quite natural during the course of the event which is lost in the form of sweat.

Replenishing these stores is extremely essential in between the event which can be done in the form of electrolyte-rich drinks, fruit juices or lime juice with salt & honey added. These help significantly in keeping up your hydration level of the body.

Explore from the variety of energy drinks and electrolyte drinksActiv8me Online Store

 

Pre-workout snacks in the form of energy bars and electrolyte-rich juices & energy drinks can help us carry on through the running event successfully.

Happy Running!

 

Zaid Zafar

Author

10 Healthy Habits That Will Change Your Life Forever !

Maintaining a healthy lifestyle isn’t easy. It’s not something you figure out once and forget about. It requires an immense amount of discipline, adaptability, and patience, spread over years and years of everyday life. As you get older, maintaining your level of health and fitness gets trickier.

Things change over time, so be ready to adapt and stay consistent. These 10 habits will give you a benchmark, and hopefully, keep you fit forever.

 

1.Stick to a solid sleeping schedule

 

Don’t underestimate the importance of getting a good night’s rest. Sleep is when your body recovers — whether it’s from exercise, stress, or something else entirely. Getting a solid amount of sleep every night has been linked to higher productivity, increased ability in the gym, and higher levels of mental activity. In short, sleep is important.

2. Say No To Sugar

Sugar is linked to all kinds of negative outcomes. Your best bet is to kick the habit now and never look back. Start drinking your coffee black, your tea without any sweetener, and opt for a piece of fruit instead of having a bowl of ice cream or reaching for a Snickers. Or grab from an assortment of sugar-free snacks at Activ8me Online Store.

3. Focus More On Diet

 

Many of us struggle to control our diet, but one easy way to do so is to concentrate on the things we eat. That is, centralize your diet around a select group of foods, and only occasionally stray from your plan. Researchers suggest constructing a diet that’s vegetable-based — not necessarily vegetarian or vegan, but heavy on the greens — and not so dependent on meats, bread, and fats.

4. Cook more often

 

Ever wonder why it’s so hard to stick to a diet when you’re eating out or relying on packaged foods to get you through the day? It’s because you aren’t in control of what goes into your food. The best way to combat this healthy eating barrier is to prepare as many of your own meals as possible. Eating more home-cooked meals increase your likelihood of a higher-quality diet. You might even lose weight. The only “additives” in meals you prepare are the ones you add yourself.

5. Relieve Stress

 

You’re going to need to find a way to decompress or blow off some steam. Some like to go to play cricket or play pickup basketball or soccer. A great habit to get into is weight lifting or running to relieve stress. Other fantastic, stress-relieving habits to pick up are meditation and yoga.

6. Follow an easy morning routine

 

 

The morning — or whenever you wake up — maybe the most important part of your day. That’s why you need to develop a routine, keep it, and use it as a springboard to set you off for another round of victories. No one likes having a stressful morning routine for the school that ends up making you late. It knocks you off your game, messes with your mood… and usually results in you leaving something essential at home, right on the kitchen counter.

A morning routine can be simple — shower, eat a healthy breakfast, make your bed, and you’re off. Maybe mix in some meditation.

7. Sit less, move more

 

If your job involves sitting for 90% of your workday, you could be damaging your health without even knowing it. According to many studies, sitting too much increases your risk for a number of conditions, especially heart disease. Even if you exercise for 30 minutes every day, spending the next eight hours or more just sitting at a desk means those 30 minutes of fitness almost don’t count.

Ideally, you should get up and walk a few hundred steps at least every hour (it only takes a few minutes!).

8. Drink more water

 

 

Not drinking enough water can lead to mental and physical fatigue. Research also suggests drinking more water throughout the day can help you lose weight. Many people often confuse hunger and thirst and end up eating more than they need to because they reach for food instead of a glass of water. Water helps the nutrients to reach in every corner of our body. Water proves to be very essential for skin and drinking an adequate amount of water may enhance that glow on your face.

9. Go Outside!

 

Going outside is better for your overall health than you thought. It is noted that spending time outdoors can help improve your concentration, reduce stress and anxiety, and increase your vitamin D intake. A little fresh air, even for 15 minutes, can have a huge impact on your mood and pull you away from the stress and noise of the cramped indoors.

10. Learn to love exercise

 

Finally, you’ll need to exercise. And learn to love it. You may be a runner, lifter, swimmer, or hiker. Regardless, it’s important to develop a love for physical activity and to make it a mainstay in your life in some form or another. No matter what it is, you’ll want to get “addicted” to some kind of physical activity.

In the long run, you’ll set yourself up for success. Just teach yourself to view exercise and the rest of these habits as simple parts of your day; something you enjoy rather than a chore to be completed.

Zaid Zafar

Author

If You Eat It, That’s How You Beat It!

Who doesn’t want to munch out on the bed after a long week with some pizza and a good drink? But if you knew how much exercise was needed to burn off that slice of pizza, do you think you might change your mind and go for a salad instead? Maybe not, but you might limit yourself to one slice and one pint instead of reaching for a second or more considering a single slice and pint are going to “cost” the average male an hour and 20 minutes on the cycle.

On an average, considering an average lifestyle, men are supposed to consume 2500 Kcalories and women are supposed to consume anywhere between 1800-2000 Kcalories a day, not many of us are mindful of it. Often when we eat out or order in, we carelessly pack more calories than we should in one meal. For instance, three slices of regular pizza alone contain around 726 calories.

For a nation that is facing a double burden of obesity and malnutrition, eating the right kind of food, while keeping the calorie consumption in mind, and calculating the amount of exercise needed to keep those extra calories off is extremely important.

1. Burger

 

 

Calories in Burger: 490

 

 100 mins of a brisk walk will burn off that burger.

 60 mins of running @ 7 km/h will burn off that burger.


2.French Fries

 

 

Calories in Medium Pack Of French Fries: 450

 90 mins of a brisk walk will burn off a medium fries pack.

 50 mins of running @ 7 km/h will burn off a medium fries pack.


3. Soft Drink

 

Calories in one Can of Soft Drink: 139

 26 mins of a brisk walk will burn off that one coke can(330 ml).

 13 mins of running @ 7 km/h will burn off that one coke can(330 ml).


4. Pizza

Calories in two pizza slices: 570

 120 mins of a brisk walk will burn off two medium pizza slices.

 70 mins of running @ 7 km/h will burn off two medium pizza slices.


5. Fried Chicken

 

Calories in 3 Fried Chicken pieces: 726

 

 142 mins of a brisk walk will burn off those ‘tasty’ fried chicken pieces.

 70 mins of running @ 7 km/h will burn off those ‘tasty’ fried chicken pieces.


6.Maggie

 

Calories in one pack of maggie: 345

 62 mins of a brisk walk will burn off one packet of  ‘2 minutes maggie’.

 33 mins of running @ 7 km/h will burn off one packet of  ‘2 minutes maggie’.


7. Chocolate Bar

Calories in one small chocolate bar: 229

 42 mins of a brisk walk will burn off one small choco bar.

 22 mins of running @ 7 km/h will burn off one small choco bar.


8. Muffin

 

 

Calories in one small muffin: 265

 48 mins of a brisk walk will burn off one small muffin.

 25 mins of running @ 7 km/h will burn off one small muffin.


Keep in mind that it’s not to say that fast or “junk” food can’t be eaten occasionally, it can. However, when things are put into perspective when you realize how much exercise it takes to actually burn those foods off, it’s pretty easy to realize that junk foods carry with them a high calorie “price tag”. Unless you’re willing to spend hours of your day in the gym it’s best to limit these and other comfort foods if you’re trying to live a fit and healthy lifestyle.

Zaid Zafar

Author

This Is How You Get Back To Fitness After Cheat Days

So you make a fitness goal, chart out a schedule for workouts, get the perfect diet plan from your dietician and for a week or so, you follow it religiously. Then you have to head toa  party or work late night and slowly and steadily, you’re off the wagon. But that’s okay, you neither have to give up on your long-term goal nor do you have to beat yourself up for deviating. Instead, do the following.

1. Ditch Short-term Resolutions

Most of the fitness goals slump because they are meant to serve a short-term purpose. You want to fit perfectly in hat dress, your sister’s getting married so you want to look your best at her marriage are some of the short-term goals that backs our fitness goal. So, we follow the diet plan, make this monumental target in our heads and overestimate our ability to achieve it in a stipulated time. And in the end, only disappoint ourselves. To avoid this, we should put more efforts in building habits, which will stick longer with you.

2. Feed on Motivation

No matter how driven you are towards your goal, it’s only human nature to feel demotivated every now and then. It all starts with one trip to the mall where you see your friends hogging your beloved pizza and then you succumb to it. You think it’s one cheat day but in no time you’ll discover that you’re back to square one. But it’s okay to cheat sometimes, but when you do, know that you need to feed on some motivation, remember why you started and get back on the track.

3. Surround Yourself  With People Who Understand You

Share your goals and needs with people you care about. Tell them how much your goal means to you and they’ll act as the perfect reminder when you’re getting off the track. Along with this, when you confide in someone and people are aware of your goal, then your chances of achieving them is easily manifolded, for you know in the back of your head that you’re accountable to someone.

4. Incorporate Regular Awards

There’s no denying that big goals take a lot of time to be achieved. However, in the midst of big goals, don’t forget to celebrate the small accomplishments. We’re humans and undeniably, we need a little push here and there. These teeny tiny gifts give us the much needed push and makes us realise the worth of the bigger picture.

5. Revise Your Goals

We all know that change is the only constant. As you evolve, so should your goals. Your initial aim may be to shed off 10kgs so you can wear that dress you love but once you’ve achieved that, you may give up fitness as a whole, only to gain the weight that you’ve lost. So, it’s always advisable that you revisit your goals often and ensure that they’re big enough to keep you motivated.

All images from Unsplash

Morning Breakfasts Made Yummier | Healthy Pineapple Pizza in 3 Ways

Spring is here and it’s about time to indulge in the fruits of the season and keep up that summer body. So here’s 3 ways you can use delicious and juicy slices of pineapple and turn them into hearty & healthy pizzas that’ll freshen you up from within.

1. Crunchy Pineapple Pizza

Ingredients:

1. Epgamia’s Vanilla Bean Greek Yogurt

2. To Be Healthy’s Granola

3. Evolve’s Coconut Crisps

4. Nutty Grittie’s Chopped Almonds

5. To Be Healthy’s Chia Seeds

6. Pineapple Slices

Directions:

1. Spread the yogurt evenly on the pineapple slice.

2. Sprinkle Granola, Coconut Crisps, Chopped Almonds and Chia Seeds as you like it.

2. Very Berry Pineapple Pizza

Ingredients:

1. Epigamia’s Blueberry Greek Yogurt

2. Chopped Apples

3. Freshly Sliced Strawberries

4. Pomegranate

5. To Be Healthy’s Goji Berry

6. To Be Healthy’s Pumpkin Seeds

Directions:

1. Spread the yogurt evenly on the pineapple slice.

2. Place chopped apples, freshly sliced strawberries and pomegranate on the slice.

3. Sprinkle Goji Berries and Pumpkin Seeds.

3. Classic Pineapple Pizza

Ingredients:

1. The Butternut Company’s Chocolate Peanut Butter

2. Epigamia’s Honey Banana Yogurt

3. Sliced Banana

4. To Be Healthy’s Hazelnuts (Chopped)

5. Drupe’s Date Syrup

Directions:

1. Spread the yogurt evenly on the pineapple slice.

2. Put a dollop of peanut butter and mix it with the yogurt.

3. Place banana slices and sprinkle chopped hazelnuts.

4. Garnish with Date syrup.

To get a better understanding of the recipe, check it out on Youtube.

Khushboo Tanwar Tells Us Why Women Should Lift Weights Too

One of the most debated topics pertaining to fitness in India is whether women should lift heavy weights or not. Not only are people are conservative and averse towards this thought, but women themselves don’t consider weight-lifting as a priority. For most of the women out there, fitness is majorly about weight loss. And this is where they go wrong. Fitness is beyond weight loss, it’s about building strength, working on mental health and a mood uplifter.

Khushboo Tanwar, an inspiring woman bodybuilder tells us her stirring story of her weight-lifting journey; how she fought headstrong against the conservative norms of the society.

Here’s a glimpse of her working her way up!

 

https://www.instagram.com/p/BdjVS9PnaNR/?hl=en&taken-by=kay.tee_9

 

https://www.instagram.com/p/BYdrx9hB2WD/?hl=en&taken-by=kay.tee_9

To know her full story, check out Activ8Me TV!

This Is Why Every B-Town Celebrity Is Practicing Pilates

You can hit the snooze button and procrastinate going to the Gym all you want, but you can’t escape from that Instagram feed that boasts of Pilates, From fitness enthusiasts to models, it seems like Pilates has looped in every single person and how. Especially when Bollywood celebrities like Aliaa Bhatt, Deepika Padukone and Sonam Kapoor practice Pilates everyday and post about their regime, it’s hard to resist practicing it yourself & get all inspired. Right?

First things first, here’s why all B-town bigwigs are going gaga over Pilates:

1.Improves Flexibility.

2. Works heavily on the core.

3.Eases back pain

4.It improves focus because while practicing it, you need to focus on your breath, body and how they move in unison.

So, here’s some star-studded inspiration for you all.

1.Aliaa Bhatt

 

2. Deepika Padukone 

3. Kriti Sanon 

https://www.instagram.com/p/BbOa237Fgoq/?taken-by=kritisanon

4. Katrina Kaif 

https://www.instagram.com/p/BfdjYsbAuCA/?taken-by=katrinakaif

5. Sonam Kapoor 

https://www.instagram.com/p/BVm5yNkFEQ2/?taken-by=sonamkapoor