One Step at a Time

It has been awhile, since I wrote for the blog. Many things are happening in my life… A breather today was welcomed with open arms .

So how are things going for me? Pretty good! Lost a bit of weight in last month. And now 15 days into Ramadan, more weight loss should happen.

So what’s my current weight? Hey, you know I hardly measure myself on the scales. So how do I know that I have lost few kilos? The fit of my clothes says it all. They are bit loose than before, my wedding ring glides easily onto my finger and I can feel the increase in my energy levels. The whole process wasn’t easy for me though.

All along, I took small steps and achieved victories at each step. And trust me, these small victories have been good motivator for my weight loss journey. Few baby steps and good habits at a time made way for healthier me.

Earlier I tried various ways to shed pounds, but I burned out too easily. After some good soul searching, I decided to take small achievable steps. Did you know that it takes about three good weeks to establish a habit? I found this when i was pushing myself religiously, sometimes once/twice a day to do my yoga exercises. Besides working out at home, I would look forward to my classes. Yoga helped me calm down and enjoy ‘me’ time, which was rare.

Before starting yoga, I was not sure how to get started. So I sat down with my list of changes and chose weight loss as the first change. I haven’t been able to do a makeover in my entire diet, but it is happening in bits and pieces.

I feel confident each day with my renewed sense of energy. I am positive that I will be able to check off all the items on my list for change soon.

Happy Stretching

I’m sure you all must have heard that it is good to stretch before and after your workouts. Do you know why? Simply because stretching reduces the risk of injuries, keeps our body supple and more resilient in the long run. It helps in improving blood circulation, reduces wear and tear, relieves tension allowing you to relax and hold your body in a more balanced way.

Stretching exercises are not meant to strain muscles. There are various stretching exercises targeted at major muscle groups. Focus should be on arms, legs, abs, back and neck. A light body warm-up is a must.  Start your stretch by taking a deep breath, continuing as far as you can without pain (for 20 seconds or a minute) and then slowly breathe out. Be sure never to bounce while stretching!

Stretching exercises are ideally performed in sets of three for 30 seconds to one minute. Eventually, you should listen to your body. It’s best to include a variety of stretches, holding them for as long as you can and releasing yourself from the position when you feel the pain.

If you exercise regularly, perform stretching exercises daily. Having a diary with a list of stretching exercises targeted at major muscle group ensures that you stretch all the muscles in your body.

Boost your energy

Are exhaustion, stress and anxiety are your constant daily companions? Yes, Yes, Yes!

For an instant enegry boost, try this: Count to four while inhaling through the nose slowly. Then count backwards from four to one while exhaling slowly. Pay attention to your stomach. While inhaling, your stomach should rise and fall as you slowly breathe out. This easy breathing exercise can be done while standing in the bus line, at your desk or while making your morning cuppa.

Don’t Cheat

Don’t cheat on your diet or workouts.  Do it once and your body will tell you about it.  Like, I did today…I woke up at 6 am to do some stretches and a few breathing exercises but my little one sensed my absence next to him and started yelling. To put him back to sleep, I went back to bed and slept off! So much so for all the effort to wake up in the morning and workout!

But what I did not cheat on are my stairs (9 floors today) and I surely intend to be regular with it, now that it has got easier for me.  I try to push myself just a little bit harder so for the body to touch its limits.  It was 8 floors y’day, so egged myself to add the extra floor today.  While its only once a day that I climb up the stairs, I try to climb down several times each day, as and when I can manage.  While climbing down is a whole lot easier, the muscles on the back of your legs get a good workout, don’t believe me? Try it out. Climbing down 12 floors just takes me about 5-6 mins (sometimes, lesser than waiting and riding down the elevator!)

Stretch with Yoga

As said in earlier post, starting your exercise regime with good stretch loosens our stiff body. Won’t it be nice to combine an easy stretch for feet with breathing exercise of Yoga. Here is how you do it.

Sit with your legs stretched out in front with the toes pointing towards the sky. Place your hands with your palms facing downwards in line with your shoulders. Keep your spine erect and face relaxed. Inhale a deep breath very slowly in the position you start. Then exhale slowly by stretching your feet further and toes parallel to the ground. Bring your feet to the starting position by inhaling and exhale again in the same manner.

This stretch requires proper concentration as one has to inhale slowly over 5 seconds while bringing the feet in the upright position and exhale again over 5 seconds while stretching the feet and toes.