FitnaTic_360 in Sydney, Australia | Sport & recreation

FitnaTic_360

Locality: Sydney, Australia

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25.01.2022 New blog post! https://fitnaticdentist.wordpress.com//five-minute-workou/ Get Fit, Don’t quit!

24.01.2022 While exercise can be a great way of cutting down the calories and burn fat. There is another way of burning calories that is not an intended workout..! That is termed as NEAT ( non-exercise activity thermogenesis). It means the energy expanded from anything that is not a physical activity or sports like.We can see a change in our body composition and endurance by increasing NEAT. WHY Is NEAT IMP..? The disease of sitting all day is spreading far and wide and has proved to... have huge detrimental effects. Type 2 diabetes, metabolic syndrome and weight gain all are due to sedentary lifestyle and low Neat. An enzyme in our body that is called lipoprotein lipase is responsible for converting fat into energy. In sedentary people it’s levels are reduced then people who do move more and have increased neat. So basically it’s all about trying to get you MOVE more..! HOW TO INCREASE YOUR NEAT..? > Talk and walk: while you are talking on the phone just move back and forth across your room. In this way you are adding some extra steps that will be accumulated in neat. >Clean your act up: how can i forget that grandma and her excessive cleaning seriously had the right idea.. that cleaning, vacuuming, wiping, dusting and mowing the lawn can have some serious energy and fat burning effects. A great way to increase your NEAT. >Take the stairs: Repeat this in your mind that no matter what i have to take the stairs if I want to see a change in my body. Just by taking the stairs every time can increase your fat burning process and also you will get stronger glutes with time. > Take a longer road: while going to a coffee shop or just going to the bus stop try to add some extra steps and take a longer route. >Fidgeting: Forget those times when your mum said to stop fidgeting and sit still, it’s time to embrace that toe tapping and nodding your head to the music as they do add up in your total NEAT. These small movements also can help you to burn some calories. Get Fit, Don’t Quit! See more

24.01.2022 What you don’t know about fitness can hurt you badly and interfere with your result..! Here are some of the very common fitness myths debunked.Crunches can give you abs> FACT: only a proper calorie deficit and compound exercises can give you abs. Doing only crunches can only be beneficial for your abdominal muscles just like any other exercise. Running can damage your knees.>FACT: Studies have shown that in runners cartilage is actually stimulated and repairs the minor da...mage. So it’s actually healthier for your joints. Also you get an extra bonus when you hit your mid 60’s as you are more inclined to go out and exercise. Eat more protein and very less carbs>FACT: while any macronutrient when eaten in excess can contribute to weight gain. You actually need to consume carbs to support your workouts. Without enough carbs in diet exercise tends to suffers and your progress can affect badly. A smart carb approach is more effective then no carb approach. Lifting weights will make you bulky.>FACT: Actually it can slim you down. Women who lift weight 2-3 times per week are more energetic, they tend to lose weight fast and are actually in a much better shape then the rest. Stretching is necessary before workout>FACT: studies have shown that stretching can loosen your tendons and muscles if done before workout. So it can actually mess with your workout. No pain, no gain >FACT: It’s pretty normal to feel some pain after a new exercise or a changed workout. But if you are feeling sore continuously and lethargic after workout then you should be careful. You have to consult a doctor immediately. If your posture is not correct or you are doing some new exercise without proper guidance it might be the reason. Also you might have ended up with a muscle sprain or tear and you should get yourself checked. #fitnessandhealth #fitnessandnutrition #girlswholift #strongnotskinny #healthyfood #healthylifestyle #motivacaofitness #exercisetips #fitnessmyths #fitnessmythsdebunked #runninginspiration #womenwhoruntheworld #runningmotivation #healthycarbs #carbsarenottheenemy See more

24.01.2022 |CHOCOLATE CHIP OATMEAL MUFFINS| *INGREDIENTS: 1 1/2 cup oat flour, 1 /3 cup fresh honey, 1/3 cup dark chocolate chips, 1/4 cup unsweetened cocoa powder, 2 eggs. 3/4 cup low fat milk or Almond milk( unsweetened), 1-2 teaspoon baking powder and baking soda. *ADDITIONAL INGREDIENTS: 1 mashed banana, 1/2 teaspoon cinnamon, 1 teaspoon vanilla essence or apple sauce. . . . *METHOD:- Pre- heat the oven at 350 degrees.Meanwhile spray a muffin tray with non-stick cooking spray or ...just line it with cupcake liners. Start by mixing oat flour in a bowl (if you don’t have oat flour blend some rolled oats in a blender). Now add cocoa powder, chocolate chips,baking soda and baking powder in it. Mix it well. In a separate bowl add two eggs, 3/4 cup milk, 1/3 cup honey, cinnamon, vanilla essence and mashed banana if desired. Beat it well with an electrical beater for 1 minute. Now add some of flour mixture in the egg mixture and stir well. Add the remaining mixture and combine it well until it gives a smooth consistency. Add some pumpkin seeds or nuts and more chocolate chips according to your taste.Pour the mixture one by one in the muffin tray. Top it with some nuts or chocolate chips. Bake it well for about 20-25 minutes at about 325 degrees. You can check them with a toothpick to make sure they r cooked from inside if the tooth pick inserted in the middle comes out clean. P.S:Calories>168-170.Enjoy! #healthyfood #healthyrecipes #flexibleeatingandfitness #healthiswealth #fitnesslife #fitnessismylifestyle #healthybakingideas #healthybakingdaily #yummyandhealthy #fitnessandhealth #fitnessandfood #australianhealthyfoodguide #australianhealthblogger #brisbanehealthblogger See more

23.01.2022 So I was asked this question,How should we create healthy habits? It’s a very unpleasant truth that behaviour change is hard. 1.Start wid cognitive goals: It is said that Get your mind right and your physique will follow. Accomplish goals in your mind and start acting on them. 2. Keep a track of your diet: studies have shown that writing your s...mall goals helps you in actually achieving n remembering dem. 3.Eat slowly and mindfully:It’s the elfa and first rule of building a healthy habit in nutrition.Focus on how the food makes you feel. Also eliminate all the distractions like switching off tv. 4.Think of long term goals:If you don’t have long term goal you can’t succeed. It’s like walking in a tunnel with no idea where the tunnel will end. Having smaller long term goals help you to stay motivated and determined throughout your journey. 5. Get persistent:Having all the resources and money of the world.. but if you are not persistent towards your goals you can never achieve them. Consistency can carve mountains get consistent! 6.Schedule your exercise sessions: Plan your workout before building up a new routine. It’s better to do your workouts at a specific time. It’s helps you to build up your healthy habits for good. 7.Practice a good bed time routine:Try to go to bed same time every night.Your biological clock will thank you later! 8. Make veggies your best friend: yes that’s true.. as vegetables contain many important nutrients including dietary fibre, folate, vitamins and antioxidants.A healthy body equals a healthy mind. 9.Meditate:Meditation helps you to open your consciousness.Healing of mind is important and is not possible without that connection. 10.Assume success and be patient.#healthymindsetgoals #healthandwellness #fitspo #fitnessmotivation #strongnotskinny #myguidetoahealthieryou #healthyhabits #habits #fitnesshabitsforlife #ausfitness #mendambassador #healthylifestyle See more

23.01.2022 There’s absolutely no reason to avoid workouts or even light exercises in this phase.Everyone’s body responds differently to hormonal changes... you can’t stop living because of them. If you want to max out on the benefits of exercise listen to your body and sync your workout according to that.You may just end up feeling better! There are some of the exercises if done right can help to ease the cramps and make you feel high on endorphins since the estrogen level in your body ...is the lowest at this time. 1. Simple Walking and simple cardiovascular exercises are good in improving blood circulation in your body and also moving it away from where you are feeling discomfort. Endorphins released during exercises can help reduce cramps and headaches. 2. Leg lifts: leg lifts will loosen up your abdomen and pelvic muscles. It helps in the proper blood circulation through your body. Also you don’t have to leave home for exercise. 3. Yoga: Yoga helps in lengthening the muscles and also reducing the cramps. The baby pose or child pose in yoga is a restorative pose which also lengthens muscle and helps to relieve the tension and tightness.This pose opens the hips, improves digestion making it an excellent pose for the shark week. To do this pose simply bend down so that your torso touches the thighs. Your forehead should rest on a Matt. Now extend you arms on the floor or just rest them on sides. Hold it for at least 15 seconds. Don’t forget to breath deeply during this pose as it will help to deliver oxygen throughout your body. 4. Light strength Training: Your body is the lowest on estrogen during this time. It make you powerful when you lift weights at this time. But make sure not to add too much weights as it will worsen the cramps and can make you exhaust quickly. Also cut back on the resistance to avoid injury and try to do the exercises with correct posture. 5.Swimming:It helps to reduce the cramps and increases circulation and blood flow to the body. #fitnessandhealth #workoutmotivation #workoutforwoman #fitandfab #healthgoals #australianfitnessacademy #australianfitnessblogger #fitspiration #brisbanehealthbloggers #brisbanewomenshealth See more

23.01.2022 To work on yourself is the best thing you can do. Accept that you are not perfect but you are enough..! #australianfitnessacademy #australianfitness #healthbloggers #brisbanehealthandfitness #yogawearaustralia #excerciseequipment #fitnessmotivation #fitnesspiration #fitnesslife #healthybreakfast #healthyeatingideas #healthyforlife #healthforgood #workoutfitideas #workouttips

22.01.2022 Women may think there isn’t much they can do to keep PMS in control. There are some of the dietary changes in addition to exercise if done it can keep your mood swings in control and can help you get over it. Exercise and eating healthy can help you fight bloating, depression, irritability and mood swings in this phase. Eat more calcium/ low fat. Vitamin D supplements also help in addition to the food sources like oysters, fish. Limit caffeine intake in these days. Increase ...whole grain food and complex carbs.Increase intake of leafy green vegetables and fresh fruits. Also increase your intake of iron rich foods like lean meat. Choose lean cut meat and always cut down any extra fat before cooking.Snack on some nuts instead of reaching out for a bag of chips, junk food and processed sweets. Reduce the salt intake as it particularly helps to reduce bloating and swelling. Exercise for 30-35 mins at least 3-4 times per week. Also drink water and keep urself hydrated. Get Fit, Don’t Quit..! #healthyfood #healthylifestyle #quickandhealthy #healthiseverything #fitnessgirlsmotivation #womenhealthmagazine #womenhealth #workoutforwomen #strongwomen #excusesdontburncalories #fitnesslife #australianfitnessblogger #australianfitnessnetwork #healthandfitnessgoals #healthandfitnessblogger #healthandfitnesstips #healthyisntboring #brisbanewomenshealth #womenarethefuture #fitandfab #strongnotskinny #pmstips #fitnessinspiration #healthybodyhealthymind See more

20.01.2022 |HEALTHY DARK CHOCOLATE BROWNIES| INGREDIENTS:1tsp coconut oil/ extra virgin olive oil 2 egg whites, 1 tsp cinnamon/ or vanilla essence for flavour, 1/4 teaspoon salt, 1/4 cup plain Greek yogurt, 1/2 cup coconut sugar/ dates meshed or raw fresh honey whatever is available (I change according to availability), 6-7 tbsp whole low fat milk, 3/4 cup cocoa powder unsweetened, 1/4 tsp baking powder. 3/4 cup whole wheat flour/ almond flour, 5 tbsp dark chocolate crushed n melted. ... METHOD: Pre heat your oven to 150-160 Celsius (140 for fan forced) and lightly coat your pan with non sticking oil spray or line your glass baking ware with baking paper. In one bowl whisk together egg whites, oil, vanilla essence n salt. Now add Greek yogurt and gently mix it until the mixture is smooth. Now add your type of desired sugar or dates n mix thoroughly. Stir in milk and cocoa powder. Now add the baking powder and mix the mixture until everything is incorporated.Now stir in the flour and gently mix the mixture until no lumps are seen. Add the crushed dark chocolate in the mixture at the end. Put the mixture in the baking pan and bake the brownies at about 15-160 degree Celsius for 20 mins. Check with a tooth pick inserted in the middle to ensure the brownies are cooked if the tooth pick comes out clean. Cut the brownies and let them sit for some time. Enjoy your healthy snack/ brekkie with a hot mug of coffee or tea. P.S Calories: 100-120, you can add brown sugar n all purpose flour too but the calories get slightly changed n the brownies no longer remain healthy. Curb your sugar cravings n Get Fit, Don’t Quit! #healthybakingideas #healthycarbs #carbsarenottheenemy #fitnessfood #fitnessgear #fitforlifemealplan #fitgirlsguide #womenfitnessmotivation #strongnotskinny #australianhealthyfoodguide #australianhealthblogger #fitnessandhealthgoals #strongwomen #juststrong #healthandwellbeing #fitnessfun #fitnessfriday #fitnessisajourneynotadestination #brisbanehealthandfitness #healthandfitnesstips See more

20.01.2022 An apple a day keeps a doctor away.. but what about an orange? Oranges are lower in calories then most of the fruits and rich in vitamin C. Vitamin C is a water soluble vitamin that is essential for our body functions. It prevents cell damage, helps in healing cuts and wounds and keep our gums healthy. People who eat oranges and food rich in vitamin C have a more stronger immune system. Vitamin C also increases iron absorption in body. An orange tree is the most widely cul...tivated tree in the world. An orange has over 170 different phytochemical and more then 60 flavonoids. Most of them have anti inflammatory properties and strong antioxidants. According to a study done by American Heart association women who tend to eat orange more had a lower rate of ischemic heart disease then women who consumed the least. As an excellent source of the strong antioxidant vitamin C oranges can also prevent the formation of free radicals known to cause cancer. One medium orange (approximately 154g) contains 80 calories, 0 g of fat, 19 g of carbohydrates and 250 milligrams of potassium. An orange a day provides 130% of vitamin C needs of your body. Oranges contain choline and caretenoids. Choline is an important nutrient that helps in sleep, muscle movement and learning. Keep some oranges in a bowl on your side table it will help you to stay away from unhealthy snacks. Add some fresh orange slices to your salads with some nuts. Make your own orange juice. Because nothing tastes better then freshly squeezed home made juice in morning. In this way you will be sure that there are no added preservatives and sugar. #australianhealthyfoodguide #australianhealthcare #healthylifestyle #flexibleseating #fruitaddict #fruitsalad #fruitlovers #healthiswealth #fitnesspro #fitnessfreaks #brisbaneblogger #brisbanehealthbloggers #fitness #fitspiration #fitfood See more

19.01.2022 Hey everyone! As the panic of corona virus is around.. so r the uncertainties.None of us can completely eliminate our risk of getting Covid-19 but one thing we all can do is to eat as healthy as possible.So this is the right time to incorporate all superfoods in your diet. Low Fat yogurt: Rich in VitaminA and Zn, a great probiotic food for your gut. A study shows that Lactobacillus strain in yogurt can actually increase the nu of gamma interferons in body.Daily consumption ...of yogurt also reduces cold in elderly people. Blueberries: King of antioxidants..it contains a compound stillbenoids which works with vit D to increase expression of anti microbial gene involved in immune function. Mushrroms: Rich in nutrients like vitamin B, selenium , vitamin D.Enhance the immune function by directly attacking the tumour cells in body and increase production of antivirals. Citrus Fruits: most common superfood take in cold n flue. Rich in vitaminC it is thought to increase the production of white blood cells in body. Oily Fish: Widely believed to reduce inflammation and increase the immune function of B cells in body. Excellent healthy food for those with compromised immune function. HomeMade Soups: Best known for it’s ability to fight infection and inflammation because of the powerful antioxidants and added veggies that help eliminate free radicals from our body. They can act as energy packets in cold and flue and boost up our immunity. Green Leafy Veggies: Rich in all essential vitamins that your body can’t store. Ensure da proper functioning of intra epithelial lymphocytes in body that in turn keeps our gut healthy. They r also rich in polyphenols (disease fighting compounds) to protect us from chronic illness. Drink lots of water, exercise regularly(home workouts are great too). I truely believe dat gud diet can literally heal u frm Inside out#healthyliving #coronavirusoutbreak See more

19.01.2022 Skipping breakfast may seem a good idea but a healthy protein rich breakfast can give so many health benefits. It can improve your memory and focus. Healthy breakfast is the power house that fuels your body for all the daily activities. It can control your hunger for the rest of the day and prevents you from overeating. You will feel more energised and lively. Improves mood and lowers your stress levels. It helps in maintaining a healthy weight.By keeping your sugar levels st...able it helps in improving attention span and you are likely to become more productive throughtout the day. #fitnessblog #healthylifestyle #healthybreakfastideas #healthyrecipes #breakfastisimportantmealoftheday #healthiswealth #strongwomen #strongnotskinny #healthandfitnessgoals #brisbanehealthandfitness #myguidetoahealthieryou #fnx #mendambassador #australianhealthyfoodguide #healthandnutritionmotivator #brekkietime #brekkieismyalltimefave #healthynutrientshealthylife #fitspiration #fitandstrong #healthtips #healthyvibesonly #fitnessfollowback #fitnessaddict #doyourbreakfast #healthymindhealthybody #healthymindshealthyhearts #fitnation #healthyish #proteinrichbreakfast See more

18.01.2022 Skipping out on ur leg day because you are just recovering from chest workout, we all mess up a little in our workouts when our muscles are just not feeling up to it.Here are some of the best foods to help relieve muscle soreness and cramps.Cherries: Studies have shown that tart cherries reduce the muscle pain, damage n help to strengthen the muscles post workout. Just throw them in your smoothie to enjoy them.Bananas: Hep spike your insulin levels and also they are fast ...enough to build your muscles. They are rich in potassium as well which helps in reducing the muscle cramps.Eggs: eggs are the most easy,healthy protein rich snack/meal which is so important in building muscle and endurance for the workouts.They are rich in leucine,help to relieve the muscle damage and enhance the muscle repair.(6-7 G protein per egg). Salmon: loaded with omega-3 fats, antioxidants and protein this food is my personal favourite low calorie post workout. It helps to relieve inflammation and helps in building muscle after damage.Cottage Cheese: Just like eggs this food contains caesin protein which also helps to reduce the inflammation and helps to strengthen muscles after a strength workout. (27g protein per cup). Coffee: Studies have shown that moderate dose of coffee helps to relieve the muscle soreness and keeps you motivated and caffeinated! Baking spices: Baking spices like cinnamon and turmeric are rich in anti inflammatory properties and helps to relieve muscles cramps. Also promote healthy muscle building in athletes who regularly consume these. Watermelon: Nothing is more satisfying then eating a watermelon after a sweat session postworkout. Because of it’s high water content it helps to replenish the low glucose stores, helps in faster relief of sore muscles and cramps. Sore muscles get worse if you are dehydrated too so just grab some water melon after gym n enjoy. Blueberries: Are Rich in antioxidants so they help in repairing the oxidative damage that is caused by excessive training in endurance exercises. A great addition to ur post workout smoothie so just add a little for some added antioxidants.#australianfitnessblogger #healthandfitnessgoals See more

18.01.2022 Whether you’r looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging and tiring sometimes.Here are some simple and basic steps you can take to increase fat burning quickly and easily. #fitnessmotivation #fitnessfreaks #australianfitnessnetwork #australianfitnessacademy #fatburningworkout #fatburningtips #caloriedeficit #calorieburn #healthyfood #healthyish #healthyishappy #physicalhealth #physicalhealthawareness #brisbanehealthbloggers #fitnesspro #fitnesslife #fitnessinspiration #australianhealthblog #burningfat

17.01.2022 Hey everyone!There is a common myth that women who lift weights and strength train become huge and muscular after some time. But is this really true..? Not at all obviously.The reality is completely different.In Fact your workout routine is not complete without strength training.Many women think that lifting weights will make them muscular and bulky like men. This is not true because women don't produce enough testosterone ( A hormone mainly responsible for increased muscle m...ass and bone density in males).The fact is that weight training will make you look 10-20 years younger then your actual age and also tones your body to build lean muscle mass.This is just not in books but trust me it does actually happen.Studies have shown women who lift weights are more energetic and active in their lives.There are varied physical and mental health benefits of lifting weight for women. So if you are one of those who still believes in the myth of not lifting weights you can have an edge above others by just adding weights to your workout routine. For more info go checkout my blog post on/https://fitnaticdentist.wordpress.com/?p=95 benifits-of-lifting-weights-in-females. Get Fit, Don’t Quit. See more

14.01.2022 The most important factor that can literally turn the most perfect workout program into waste of time or can make you achieve your results is progressive overload. That is basically your increase of load on body to achieve continuous results.Our body is both smart and capable and adapts to the environment and stresses placed on the body. Also if strength is to be gained and improvements to be made our body should be forced to adapt to the tensions and stresses that is above a...nd also beyond to that which it has previously experienced. So how it is made..? You can alter your frequency of workouts, sets and increasing weights. Also change in volume and decreasing the rest time between sets is an important factor to notice improvements in your workouts. The basic principle is to increase the demands on your body so that it will show you increase in strength and new muscle. If you aren’t increasing any demand on your body it will never show any further improvement and endurance because your body get used to the same monotonous workout regime that you blindly follow. Why it is necessary for fat loss..? Without significant overload there is no there is no further adaptation by the body and your progress will stagnate. Therefore when you increase the workload in your resistance training new muscle fibres will grow and eventually the weight loss. Progression is not always a straight shot but if you know your body well slight changes in the workout and increasing your demands will definitely help in toning your body and improving it in a way you want. Get Fit, Don’t Quit!#australianfitnessnetwork #fitnessmotivation #strengthtrainingforwomen #strengthtraining #strengthandconditioning #fitnesstransformation #healthandwellness #weightstigma #exerciseroutine #bodypositive #strongwomen #strongnotskinny #strongbodystrongmind #fitnessisalifestyle #healthish #healthishappiness #juststrong #twotags #twotagsapparel #fnxfit See more

14.01.2022 Ramadhan is indeed a perfect month to make changes in your fitness and well being. Loosing weight may sound cliche in this month but with proper balanced diet and workouts you can easily hit your goal or even maintain it.This full body workout with a combination of cardio n strength is perfect for pre-iftar/ post-iftar workout regime. Full Body Workout: Warmup: Neck stretch, shoulder stretch and full body stretch. Also hip rotation (I prefer). Side to side hop and arm circle...s! 1. Start with jumping jacks( 3 sets of 20-30 reps). 2.Pushups ( 3 sets of 20 reps). 3.Walking lunges( 3 sets of 20 reps) 4. Plank jacks( 3 sets of 20 reps). 5. Bicycle crunches( 3 sets of 20 reps). 6. Squat jumps( 3 sets of 20 reps) Rest for 20- 30 seconds in between.End your workout with a 1 min plank n 20-30 burpees. Cool down. Happy Ramadhan!#fitnessblog #ramadhanworkout #fastingworkouttips #fullbodyworkout #healthyliving ##eatwell #healthandfitnessblogger #brisbanehealthandfitness #strongmindstrongbody #spiritualgains #healthysoulhealthybody #physicalfitness #myguidetoahealthieryou #workoutathome #fitspo #fitspiration #fitsagram #ramzanhealthtips #cardio #strengthandconditioning #healthishappiness #mentalandphysicalstrength #fitfam #fitgoals #fitfoodie #fnx #fitgenerationapparel #fastingforhealth #fastingbenefits See more

11.01.2022 Which of the things come in your mind when you think about healthy weight loss snacks or meals?? Check out my blog post on https://fitnaticdentist.wordpress.com//healthy-lunch-idea/ Get Fit, Don’t quit! #australianfitnessprogram #australianfitnessacademy #brisbanehealthbloggers #brisbaneblogger #healthandwellness #healthyfoodrecipes #healthyfoodinspo #healthylifestyle #foodgasm #healthysnacks #fitnessmotivation #fitspo #fitnesslife #fitnesspro #fitnessblogger #fitnessaddict #fitnessjunkie #healthyish #healthylunch #healthybodyhealthymind

10.01.2022 Well we all receive some fitness advice in gym n some of the fitness advice is legit.Also it saves us from making some fitness blunders and mistakes as a beginner. There are some common fitness mistakes almost 90% people make when beginning their fitness journey. Also without any supervision of a proper professional trainer it wouldn’t be a strange thing to say so. 1>SKIPPING UP THE WARM UP:Warming up helps to increase the blood flow to muscles, also helps in faster contracti...on n relaxation of muscles. Before a intense cardio session or lifting you should warmup for at least 5-10 mins.2>EGO LIFTING: a ego lifter is the one who lifts weights to impress people without even noticing his/her range of motion and strength. Also doing partial squats because well the weight is more then you can handle. It increases the chances of injury and can leave you out of gym for quite a while that you don’t wanna afford duh!Focus on getting your form right n leave your ego at your door. 3>PROGRAM HOPPING: Most of us want instant results when we start a new program n therefore people change program quite often. Practice two things: patience n consistency. There is no perfect program out there which can shred you just like a magic wand. Stick to one program n wait for the results. Also focus on your nutrition too. 4>IMPROPER DIET: you just can’t out train a bad diet no matter how much time you spend in gym. Whatever your fitness goals may be, diet is the most important part. I personally don’t cut any particular food group in a healthy diet. Carbs give you energy, protein keeps you full n fats are equally imp. Just cut down on your junk n you are good to go. Also watch your calories, make sure you are in a deficit according to your fitness goals.5.> COMPARISON WITH OTHERS: comparing urself with other people in your fitness journey leaves you demotivated and defeated. Everybody is different.. our bodies respond differently to different programs.What may work for me might not work for you. Be your own competition. Find out what works for you best n stick to it.Set your own goals n demolish them one by one.Get Fit,Don’t Quit! #australianfitnessacademy #australianfitnessnetwork See more

09.01.2022 Heya! So some more yoga poses for the quarantine yoga challenge your way. 1.Tree pose: Stand with your feet slightly apart. Bend the right leg n place the foot on the inside of left right. The heel should touch completely.Now raise your arms up in the air n join ur palms. Try to balance yourself in this position n continue deep breaths for at least 10-20 times. 2. Bridge pose: lie on your back with ur knees bent and feet on floor. Extend your arms along the floor. Now in...hale and lift your hips toward the ceiling n hold this pose for 1 min. Slowly exhale n place your hips on ground. 3. Cobra Pose: lie on your stomach with your hands firmly pressed on ground. Keep your hips firmly on Matt and raise your navel off the ground while inhaling. Hold this pose while going up n continue deep breaths for at least 20 times. 4. Superman Pose: Go in the same position with your stomach on the floor and feet firmly pressed on ground. Now extend your arms on the floor. Breath and raise your arms and legs in air at the same time. Hold this pose for at least 1 min. Continue deep breaths in this pose. #yogaathletes #yogaforsoulmindandbody #quarentineyoga #coronaandyoga #mendambassador #mendathleticsambassador #strongwomenlifteachotherup #fitnessmotivation #tnesstips #fitnessgoals #yogagoals2020 #yogaeverydamnday #fitnessinspo #healthylifestyle #healthyliving #healthandwellnessblogger #healthandyogaretreats #strongnotskinny #strongmindstrongbody #flexiblebodyflexiblemind #flexfit #yogaandflexibility #yogaformusclestrength #healthiswealth #brisbanehealthandfitness #australianfitnessblogger #myfitnessblog #myguidetoahealthieryou #yogavibes See more

09.01.2022 Well it’s difficult to resist a perfectly ripe strawberry n that too fresh n handpicked.. isn’t it?This small package is one of the best fruit because of it’s amazing health benefits.> Increases the good cholesterol and reduces CVS diseases. >Guards against cancer> Lowers the blood pressure. >Improves cognitive function and memory.> Helps In whitening teeth yes that’s right.. because strawberries contain natural acids that help to remove stains and plaque from teeth. Also hel...ps in keeping our gums healthy n strengthen them. >Prevents Anaemia: contains folate that helps in preventing anaemia in our body. > Aids in weight loss: strawberries are low calorie healthy delights (49 calories per cup) which are also rich in antioxidants. Studies have shown that due to high amount of antioxidants, fibre and vitamins it helps to burn abdominal fat. >Food for skin: strawberries contain salicylic acid and alpha hydroxy acid which help to rejuvenate the sun damaged skin and also removes the dead skin layer from skin. It has shown to improve face complexion when used in face masks. >Benefits In expectant mother: strawberries if eaten by the expectant mother has shown to reduce the risks of poor eyesight in babies that occur in adult life because this fruit is rich in vitamin A. Also helps to decrease the retina damage and chances of cataracts.> High In Omega-3 fatty acids thus help in preventing inflammation and improves brain function. So for a perfect healthy diet plan you should add strawberries in your diet. Get Fit, Don’t Quit.! #veganfood #fitnessandnutrition #healthandfitnessgoals #fitspiration #strawberryfields #strawberriesarethebest #strongnotskinny #womanwholift #australianfitnessacademy #australianhealthyfoodguide #fitnessandwellnessblogger #brisbanefitnessblogger #veganfatloss #veganfacts See more

08.01.2022 You crushed your leg day in gym.. Now what.. you feel you can’t even get up from your bed next day.Here comes the DOMS. DOMS is delayed onset muscle soreness that is the pain and stiffness you feel in your muscles after strenuous exercise.It normally starts a day or two after a workout.Studies have shown that the muscle pain begins after 24-72 hrs after workout. Symptoms usually begin as muscles feeling tender to touch, reduced range of motion because of the pain and stiffnes...s, reduced muscle strength,endurance and muscle fatigue. What triggers DOMS? High intensity exercises or a new workout regime can cause micro trauma in muscle fibres. And our body responds to this trauma by increasing inflammation which causes soreness in muscles. Strength training exercises and eccentric exercises can cause tension in muscles. Anyone can experience doms even if he is a trained athlete or a beginner or anyone who changes intensity of their workouts. You don’t need to avoid ur workouts when DOMS strikes as gentle movement throughout the day like yoga and cycling that are very good for the sore muscles.Unless n until it’s very severe then you might need to rest for a day or two. How to treat DOMS..? Stay hydrated. Studies have shown that ppl who stay hydrated are less likely to experience DOMS.Gentle massage on your sore areas is very effective post-workout. Studies have shown less soreness in people who do get a massage once in a month.Using foam roller after your workout also tends to relax your muscles quickly. Topical analgesics work best if the pain is severe and menthol based creams tend to ease the soreness fast. Warm baths or moist warm wraps after workout also help to ease the stiffness n soreness after a bad day of DOMS. Cold baths are also very popular among athletes for reducing muscle soreness. Anti inflammatory foods and some supplements also reduce the symptoms of DOMS quickly. So next time you experience DOMS don’t panic because it will go away eventually. Just be patient and take it slowly as your body will adapt to ur workouts with time. Use self care measures to lessen the discomfort. Get Fit, Don’t Quit.#fitnessmotivation #doms #musclescience #fitnesslife See more

07.01.2022 Meatless Mondays! 8app.io/dPtL #Gardein #Sponsored

06.01.2022 Craving for something sweet? But you are trying to eat clean in this quarantine? You can still curb ur sugar cravings by these healthy bananas dark choc muffins. INGREDIENTS: 1/3 cup extra Virgin olive oil or coconut oil. Ripe bananas (3 medium fully mashed). 2 eggs(at room temperature). 1/4 cup milk (preferably almond milk or skimmed). 1teaspoon baking soda. 1 tsp vanilla extract extract. 1/2 cup Honey( preferably organic). 1/2 tsp cinnamon. 1 3/4 cups of whole wheat f...lour. 1/3 cups of rolled oats. 1/4 cup grated dark chocolate(u can use any) and chopped nuts. METHOD: Pre-heat oven at 165 degree Celsius. Line up ur muffin tray with muffin cups or spray them with a non stick cooking spray. In a large bowl add some honey and extra virgin olive oil. Wisk two eggs. Now add ripe mashed bananas,1/4 cup milk and mix it thoroughly. Add some baking soda, cinnamon and vanilla extract. Gently mix it and put it aside. In a separate bowl add some whole wheat flour and rolled oats. Gently mix it. Now add these dry ingredients into the wet ingredients. Gently fold and mix( don’t over mix though). Add 1/4 cup grated dark chocolate and nuts in this stage of u want to.Now divide the batter and fill your muffin tray (up to 2/3rd in each cup). Sprinkle some rolled oats on the top.Put in oven for about 25 mins at about 160-170 degree Celsius. Check your cupcakes with a tooth pick inserted in the middle( if it comes out clean) they r ready to serve. Cool them on a cooling rack before enjoying them with a hot cup of tea. #healthylifestyle #fitnessblog #healthybreakfastideas #myguidetoahealthieryou #girlswholift #brisbanehealthandfitness #eatcleanstaylean ##healthybaking #youcaneathealthyandenjoyit #beyourownmotivation #fitnessbloggers #australianhealth See more

05.01.2022 Sometimes you do feel continuously exhausted after your workouts.But isn’t working out supposed to make you feel more energised.. you wonder..? Vitamins and supplements should be added in your regime to support your workouts and to increase your endurance. Fish oil: fish oil has shown to be extremely beneficial for the post workout soreness and muscle recovery as it’s a strong anti inflammatory. Also helps us to feel better faster for the next workout. Probiotics: A balan...ced gut microbiome is so essential for a good workout. As studies have shown people who take probiotic fermented food and supplements tend to absorb all the essential nutrients more faster and better. Probiotics also help to strengthen our immune function and help to increase stamina. It also boosts up our fitness level and also decreases the production of stress hormones.VitaminC: It helps in connective tissue repair so it’s important for the people who strength train regularly as it helps to repair the muscle fibrils. Also it’s a powerful antioxidant so it repairs the oxidative damage that has been done by high intense workouts.Also improves immune function so specifically better for athletes.VitaminBcomplex: It is very essential for those females who workout a lot and don’t get vitamin B from the food they eat regularly. It has been shown to reduce postworkout cramps and also increased energy in people who take it in their regime.VitmainD and calcium: People who do high intensity exercises are at a risk of increased injury and bone fractures if they are not absorbing enough calcium. As vitamin D and calcium both are essential for prolonged bone health.It’s a priority for those people therefore. Magnesium: This supplement is essential for relieving post workout cramps, increases muscle recovery and neuromuscular function. When taken post workout it tends to relieve postworkout soreness and improves your athletic performance. #strongwomen #strongnotskinny #fitnessandnutrition #fitnesssupplements #healthandfitnessblogger #girlswholift #twotags #juststrong #fitnessmotivation See more

04.01.2022 Kiwi fruit also known as Chinese gooseberry is one of the healthiest food on the planet.This nutrient dense food is packed with vitamin K, C, folate, fibre and potassium.Kiwis are high in antioxidants and also aids in the weight loss process.One single Kiwi fruit contains just 54 calories. Also excellent source of fibre this fruit makes you feel full without adding lots of calories. This emerald green delight has varied health benefits for your body. Inositol found in kiwi fr...uit is naturally shown to fight off depression and also helps in regulating diabetes. Kiwi fruit is rich in beta carotene, xanthophils and flavonoids. It has shown to be very beneficial for vision loss and promotes eye health. Due to high level of potassium this fruit is shown to regulate the blood pressure. Also loaded with pectin it lowers the cholesterol level in blood. Kiwi fruit is a very good immune booster particularly because of the high vitamin C content and variety of anti oxidants.It improves the lung function and also wheezing in children. Because of particularly high in two amino acids arginine and glutamine, arginine helps in promoting an increase In arteriolar dilation and improving blood flow in body which is intact important for heart health. Mix a slice of kiwi fruit with yogurt for a healthy treat or add it in smoothie and enjoy this emerald delight! #healthyfood #healthyfruits #healthandfitness #healthyish #fitnesstips #nutrientdense #weightlossdiet #healthyweightloss #girlswholift #strongnotskinny #healthywomenlifestyle #fitnessfam #powerlifting #motivationalsunday #fitnessblogger #brisbanehealthbloggers #australianhealthyfoodguide #australianfitnessblogger #australianfitnessacademy #australiansportsnutrition #healthgoals See more

03.01.2022 Double minded about going to gym? Stuck at home? You can still do your own home workout n burn calories.Here is my most favourite cardio circuit (ladder workout) that really kick starts your metabolism n also keeps your heart rate up during the whole circuit. Also it improves your cardiovascular stamina n muscle strength. For beginners it can be tough but you can reduce the nu of sets always If you don’t have a kettlebell at home you can use any weight or even without weig...ht if u r a beginner. Killer cardio circuit (home workout for Corona). Complete each set 2-3 times. Rest 20-30 sec in b/w sets. Two exercises: 1. Kettle bell squats. 2.Pushups . First set: 12 squats, 12 pushups 10 squats, 10 pushups 8 squats,8 pushups 6 squats, 6 pushups. 4 squats,4 pushups Repeat same set with each exercise in desecending order like: 6,8,10,12. Any ab exercise after completing a full set. Like simple crunches. Catch ur breath n sip sum water at the end! Get Fit,Don’t Quit! #homeworkouts #coronavirusoutbreak #stayhealthyandfit #staysafeoutthere #eatgoodfeelgood #fitnessmotivation #fitnessjourney #healthiswealth #fnxfit #girlswholift #workoutsforwomenbywomen #boostupyourenergy #stayfocused #fitinspiration #fitspo #twotags #brisbanefitnessandhealth #brisbanefitnessblogger #australianhealthyfoodguide #australianfitnessacademy #austinfitnessblogger #workouttips #cardioworkout #hiitcircuit #youarewhatyoueat #fitnessgram #fitnessguide #myfitnessblogau #myguidetoahealthieryou

02.01.2022 Working from home in these odd unpredictable n destabilising corona days,self anxiety and boredom can come naturally too with self isolation n quarantine. There is nothing I would recommend more then yoga and mindfulness for people who want to take care of their mental as well as physical health. Have a look at this quarentine yoga challenge n practice it for at least 15 days. 1. Downward Dog: keep both the toes pointed towards the floor and i...deally your heels should touch the ground. Your arms should lie on floor. Take at least 20 full breaths (inhale n exhale) in this position. 2. Baby pose/ Child pose: lie in this pose with your hands stretched out on floor. Inhale and then slowly exhale. (30-30 times). 3. Bow pose: Lie on floor n face down. Put your arms back and behind you. Bend your knees so that your feet can go near your hips.While inhaling lift your upper body and legs off the ground n on exhale put your feet on ground. 4. Cat/Cow Pose: With your knees on floor go in this position. Take a deep breath and lift your chest towards the ceiling n let your belly go loose. Slowly release your breath and on the exhale your back should come in a cat pose engaging your abs. Repeat this for at least 20 times until your spine is warmed up. #yogapractice #yogainquarentine #mindfulnesspractice #yogaisforeverybody #yogachallenge2020 #quarentineyogatraining #fitness #yourhealthmatters #mentalhealth #coronaandmentalhealth #relaxandrejuvenate #fitgirlsguide #fnxfit #healthylifestyle #healthincoronavirus #fitspo #stronggirls #girlswholift #brisbanehealthandfitness #australianfitnessblogger #myguidetoahealthieryou #youareimportant #tnesstips #healthylifegoals #mendambassadors #yogaposes #yogaforstrength #girlswhoyoga #fitfamily #getfit See more

02.01.2022 Do you know that blue berries are one of the best foods to eat for good skin? Blue berries are so rich in antioxidants which neutralise free radicals in your body and stop damage to your skin. They also contain vitamin C, K, vitamin B6 and minerals. Here is my own recipie of my favourite smoothie which is so easy to make, quick and with little washing up too. Just throw everything in blender and and a few minutes later you will have a healthy breakfast or even snack. I use t...his smoothie as my post run meal. It is so energising and refreshing to give you the burst of energy needed after a long run. You need the following ingredients to make this smoothie: Rolled Oats 1/3 cup Some frozen blueberries or fresh ones ( you can add ice later on). 1/2 cup Fresh cashew nuts, pumpkin seeds. 1 medium size banana (fresh or frozen). Unsweetened almond milk or green yogurt 1/2 cup ( whichever is available). Some chia seeds and flax seeds. Add fresh honey if you want added flavour. And some water. Add some oats in blender and give it a mix one they are finely grounded add the remaining ingredients in the blender and blend them until you get a fine smooth mixture m.You can add water more or less depending on your preference. Top your smoothie with some fresh blueberries. Now immediately serve and enjoy. P.S this is a smoothie recipe without any protein powder you can replace oats with protein powder if you want. Bananas in smoothie are packed with potassium and magnesium. Also they are a good source of dietary fibre. They act as a natural sweetner in smoothie and give it a good texture. Flax seeds and chia seeds are high in protein and fibre. They are high in omega 3 fats and a rich source of lignans which may reduce the cancer risk. Pumpkin seeds are also enriched with omega 3 and omega 6 fatty acids, antioxidants and fibre. It helps to lower the cholesterol levels in your body and decrease the risk of heart diseases. See more