Fitness plan day 30 – Time to do high intensity workouts

Drumroll! You have already completed 30 days of fitness and did you even realize it? The first phase of your journey is the toughest and if you have conquered it, the second phase will be simpler. Be motivated and push your limits from now on.

Morning— After your glass of warm honey and lime water, snack on some nuts. You can soak 5-6 almonds the previous night and have them in the morning along with 2-3 walnuts. Walnuts are very good for heart health and soaked almonds boost memory power and improve concentration. Besides, eating them in the morning is a good way to include nuts in your daily diet.  You might tend to forget to snack on them if you have a busy day ahead.

Breakfast—Try some kiddie style breakfast today. Aloo paranthas are not a good idea but you try these semolina paranthas for breakfast today. Adding grated vegetables like bottle gourd, carrots, cabbage and some roasted sesame seeds will improve their nutrient value too. Have it with a bowl of homemade curd.

Lunch— Do you have to go for lunch with friends or colleagues today? Don’t skip that only because you are on a fitness regimen. Join the gang, but make healthy choices and use your willpower to stay away from deep-fried and heavy food your friends are ordering. You can order any of these high protein food items suggested by nutritionist Dr Swati Dave.

Dinner— Since you’ve eaten out during lunch today, keep dinner simple and light. A big bowl of soup without any cornflour or stock cubes is a quick and easy option. Try this recipe for the lemon coriander soup tonight which packs loads of flavour, nutrition and is very filling.

Snacks— Nothing beats a tangy and savoury snack during the evening. You can snack on parboiled and roasted sweet potatoes today which has several health benefits. Cut them in cubes and sprinkle some rock salt, chaat masala, coriander and lime juice over it.

By now you must have learnt to squeeze in time for exercise no matter how busy your day is. Exercising in the morning has its own benefits but if you are unable to make time, do it at any time that is convenient for you.

At home—Try these 10 minute at home exercises today. It is a high-intensity workout and may be slightly exhausting but remember, you need to extend your limits from now on.These exercises provide agility and strengthen core muscles too. They are an amazing way to burn calories in less time.

In the gym— Try using the resistance band today to bring variation in your workout at the gym. You can try bicep curls, woodchoppers, overhead press and even bent over rows with the help of resistance bands. These are good for physiotherapy too.

Yoga— The Uttanasana is an effective pose to reduce stress levels.  It is an intense standing forward bending pose where you stretch your back and bend such that your head is as close to the feet as possible. The bending position also helps relieve insomnia and hence helps you get a good night’s sleep.

Before sleeping— You’ve also extended your limits and increased the intensity and duration of workouts today. So it will be easier to doze off the moment you hit the sack. But in case you are still in an active state, burn some calories between sheets. Steamy sex can burn as many calories as a moderate workout.

Previous day’s plan

Well, if you are motivated to start your New Year with a bang, spread the word by tagging your friends and #NewYearNewYou and @HealthSite4U. You can even mail your pictures and we’ll post in on Facebook, Instagram and share it with our TheHealthSite.com Community.

Disclaimer: If you follow a fitness plan already, consult your nutritionist before switching to this one. If you are allergic to any of the foods/ingredients mentioned, please do not consume it. Do not follow this plan without consulting your doctor if you suffer from a health condition — hypertension, hypotension, diabetes, etc. or are pregnant.

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