Fitness and diet coach Shilpa

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Nature is greatest place to heal and recharge.
Our body has biological clock⏱️ that works with rhythm🕰️ of nature. Our body functions according to the nature.
Our all activities like eating😋, sleeping 😴depends on nature rhythm.
Nature plays a important role to increase ⬆️our Immunity as nature controls our body functions.
Nature can even alter functioning of immune system and can help us to increase immunity.
Nature increases ⬆️happiness hormone🤗 "Dopamine" in body.

Many plants gives off phytoncides - antimicrobial volatile organic compounds which reduce ⬇️blood sugar level and boost 💹immune functioning.

The sound of moving water🗻🏞️, wind and chirping of birds🦜🦚🐥🦢 activates 💯our parasympathetic system which help our mind and body to be calm.

💠Indoor plants 🌸🏵️you should have at home
🌿Tulsi - It reduces stress and boost energy.
🌹Rose- It relieves stress, fight anxiety and relaxes your Body and Mind
🌼Jasmine plants - it reduce anxiety.
🌿Snake plants - They decrease level of formaldehyde which are found in many household products.
It help to sleep better.
❇️Bamboo - It improve symptoms of asthma and allergies.
🌸Chrysanthemums - It improve overall well being.

👉Note

Sound of nature played over headphone increase parasympathetic activation.

Keep some indoor plants at home



🌲☘️🌿🌱 👍 💯

I love juicy🍊 fruits in summers.

Juicy fruits are loaded with lot of nutrients.
Juicy fruits not only keep us hydrated it provides us so many other health benefits.
Juicy fruits contains lot of fibre and water content so juicy fruits are easy to digest and it keeps our stomach full for next hours.

Pineapple🍍 and cucumber 🥒is very good combination to have as a detox smoothie.

✅Benefits of Pineapple and cucumber smoothie

💠Contains antioxidant
💠Improves digestion
💠Good for skin
💠Helps in weight loss
💠Cleans out toxins
💠Stronger bones
💠Balance blood pressure

👉Note

Drink smoothie and make your day.

Eat fresh 🍍🥒look fresh🧖.

Dm to get customized diet plan and Workout

❤ 💯
❤️home

Haryali 🍀🌲Teej festival🏵️🌻

The festival is celebrated in holy month of Shravan in northern India to welcome monsoon🌧️⛈️ season.

Never regret to have cheat meals especially when you are eating homemade food.

Be aware of food you are eating during cheat day. Try to find healthy substitute for your cheat meal.

Eating your favourite food on Cheat day is not really bad but make sure that you don't ❌overeat.

Enjoying the quality time💯 with family while eating your favourite food 🍱during festival is really a bliss. During the festival the food is cooked with love and gratitude with all family members.

Giving thanks 🙏for our food made us more aware and appreciative of efforts that go behind what we eat.

May the magic💞 of this Teej bring lot of happiness🤗 in your life.

👉Note

Gratitude🙏 is best food to start and sustain you.

🙏😇💕 💟

💪 ☔️ ✌️ ❤️🧘 💯

single recepie enriched with all nutrients SAMBHAR RICE.

I really love ❤️sambhar rice it's easy to cook and it has carbohydrates, protein, fibre in right proportion with lot of nutrients.

Do try this.

👉Note

Eating healthy is a choice.

😋 💪

Workout not only help us to be fit🏋️ it also helps us to have strong💪 immune system also.

☑️Physical Workout help to remove bacteria out of our body.

☑️Excercise cause changes in antibodies and white blood cells which in turn help us to prevent infection.

☑️The rise in in body temperature during and right after exercise may prevent bacteria from going this temperature rise make help the body find infection better.

☑️Exercise slows down the release of stress hormone cortisol and protect against illness.

☑️Habitual exercise improves immune regulation delaying the onset of age related dysfunction.
Regular physical exercise keeps our immune system strong in older age also.

People who follow a moderately energetic lifestyle, feel healthier and more energetic. A moderate program can consist of:

💠Bicycling a few times a week
💠Taking daily 20 to 30 minutes walk
💠Doing moderate excercise for 45 minutes regularly
💠Playing your favourite sports

👉Note

Fitness is not a seasonal hobby.
Fitness is a lifestyle.

Sunday special🥰

We all love sweets🤩 and it's Sunday 💃so enjoying sweets with our loved ones add more sweetness to our life also.

White sugar decrease ⬇️our Immunity.
In present time, we can't compromise🤚 with our immunity.

So I came up with idea of dessert recipe made using ingredient which has natural sweetness .

To know more about recepie , watch the video or dm me.

👇Drop a message to know more about healthy diet plan and fitness .

👉Note

Immunity 💯is not❌ on the table . But your hand🤏 is.

Be aware about what you eat.





✌️ 🎉
❤️

Immunity doesn't mean only to look slim. In present time, fitness means to have good health and strong immune system.

➡️Immunity booster tips✅

1. Good relationship👩‍❤️‍👩💑

Good and supportive relationship releases hormone "oxytocin"👩‍❤️‍👩 in our body which keeps us happy 🤗and help to increase⬆️ immunity. Poor relationship leads to stress🤦 and decrease⬇️ immunity.

2. Good laugh😂🤣

Good laugh releases hormone "Endomorphin" in our body. Endomorphin is also natural body pain killer. It has calming effect on our body and increase our Immunity.😗

👉Note

The cell in your body react 😊😓🤯to everything that your mind 🙇says. Negativity brings down⬇️ your immune 💪system.

Be positive💯 Be healthy 🤸🏋️✌️Be strong💪


💯
😎 💯

😊

Sunday is meant to enjoy our own company and its a day to revisit ourselves, setting goals 👍for us.

Sunday is the day to enjoy 🤗with your loved ones. To be happy in life we need good food🍍🍅🍇🍱 , good thoughts😇 and good people👩‍❤️‍👨 around us who inspire us to uplift⬆️ in life.

Enjoy this day by cooking healthy food🍱 with your loved ❤️one. Enjoy the quality time💯 with your family 💞members and enjoy😋 the meals.

Enjoying healthy meal with your loved ones is treat to your body 🕺and soul🥰

Share your experience while eating food
With your loved ones.

👇Dm to get customized diet plan and Workout

Swipe➡️➡️➡️➡️

👉Note

A Sunday well 🙂spent brings a week of content.

Eating healthy🍱 is a choice✌️

💪

🍱 🙏
🤗
💃 💃 💃 💯
❤️

Scissors excercise

It work on mid and lower abs, gluten, hip flexor, quads, and adductors.

➡️Benefits

🔹Tones to the lower 🦵body
🔹Shed🔥 belly fat
🔹Improves posture🧍
🔹Excellent cardio🧎
🔹Sculpts abs🕴️

👉Note

Do not ❌ let weekend 👊 become your weak end 🚷🚳

Do this excercise to reshape and strengthen your lower body.

Look🧍 good 👍 Feel 🥰 good 🙂


🤗
🔑💯 👍👏🌞🏋️‍♀️🍳🍅 ❤️ 😊 💃
💪stayhappy🤗

Do you feel lazy🥱 to cook after a tiring and busy day ⁉️

Do you want to cook healthy food to lift up your energy after working throughout the day⁉️

Stop🤫 giving excuses 🤚

Swipe ➡️ To know quick boiled daliya recepie.

😇Note

Eating 🍱healthy is a choice✌️

🍴😋
✌️

Practicing yoga in nature🌄🌴🌳 forces to become aware 👍and develop develop our senses, the scent of danger, the observation of sea, the view of endless sky🌨️, the colour of trees🌴🌾, the sound of birds🦚🦜🐦, the feeling of wind ☄️🌪️in our skin have a a relaxing 💆effect on our nervous system.
The power of natural surrounding is alive and present and offers inspiration✌️.
Practicing yoga 🧘in natural environment gives a a deeper experience of our practice.

Virbhadra aasan ( Warrior pose )

Warrior pose battles inner weakness and wins focus👍. You see that there is no war within you. You are on on your own side, and you are your your own strength💪.

➡️Benefits of warrior pose

Strengthen shoulders ,arms ,legs ,ankles and back.

Improves💯 focus ✌️, balance 🤸and stability🧘

Encourages good circulation and respiration😚

Stretches your arms, legs🦵 ,shoulders💪, neck, belly and ankles🦶.

Provides mental 🙇and emotional 😇stability

Note

Be grateful🙏 for who you are and what you have to manifest what want.

Warrior pose energizers the,💯 entire body.


🧘🏻‍♀️💕 ❤️
💃 ❤️
💪 🔑💯 😊

Sunday mood😋

What can be more refreshing on Sunday than having my favourite drink 🍹?

I love summer drinks but I don't ❌consume drinks with white sugar.
I always make my health drink at home🏡.

Do you also love drinks❓

Are you addicted to processed drinks❓

So try this healthy drink at home.

Today I enjoyed my favourite ❤️ drink carrot beetroot juice🍹.

Bright and beautiful colour of 🥕 beetroot juice🍹 is hard to miss and so is it's distinctive taste.

➡️Benefits

🔹Increase metabolism
🔹Decrease sugar level
🔹Good for gut
🔹Detoxifies the body
🔹Good for eyes
🔹Treats anaemia
🔹Glowing skin and even skin tone

👉Note

Eat healthy 🍍🍎🍒🍅🥬 honour 🙏 your body 🕺

Love yourself ❤️ enough to live a healthy✌️ lifestyle.

If you want to have healthy diet plan, drop me a message.


💓 🍹🍺🍸 🍹🏡 💪

Crunches

It involves abdominal and oblique muscles💪 together.

Benefits

1. Strengthen your core
2. Hard Core strength 💪 building
3. Burn more calories
4. Improves posture🧍
5. Increase mobility 🏃and flexibility 🤸of muscles

👉Note:

Do not,❌ let weekend become your
Weak end.



💪
😊 😊

Exercise🏃 has many benefits not only for physical health 🤸but also for mental health💆. In your brain exercise stimulates chemicals that improve your mood 🤗and parts of brain 😇responsible for memory and learning 👨‍🏫.
Exercise releases hormones like endorphins and serotonin that improve your mood🤗.

Mental health benefits of exercise

1. Improves your mood🤩
2. Exercise pumps blood to brain🙇 and help to to sharpen your memory🙆.
3. Reduces stress🤦.
4. Reduce the risk of illness like heart and lung disease Alzheimer disease and Parkinson disease
5. Exercise and happiness lead to to increase production of antibodies which help to strengthen💪 immune system.

👉Note

Combine your exercise 🤸🏃🏋️⛹️routine with the healthy diet 🥝🍊🥭🍱to boost ⬆️your motivation and energy for exercise.

Yoga🧘 is the dance💃 of every cell with the muscle 💪of every breath😤 that creates inner serenity and harmony⚖️.

❤️🤸🤸 💯 💪 😊

Crunches

It involves abdominal and oblique muscles💪 together.

Benefits

1. Strengthen your core
2. Hard Core strength 💪 building
3. Burn more calories
4. Improves posture🧍
5. Increase mobility 🏃and flexibility 🤸of muscles

👉Note:

Do not,❌ let weekend become your
Weak end.



💪
😊 😊

Standing Criss cross crunch hits your entire 💯core the upper , lower and oblique muscles.
The move also requires balance🙅, coordination , effectively working your entire body.

➡️Benefits

1. Increase core strength💪 and stability.
2. Improves flexibility 🤸and coordination.
3. Trim down waist💃
4. Increase⬆️ your heart rate ❤️and warms up body 🧍which help to burn body fat🦸
5. Helps to develop muscle 💪- mind 😇 connection.

👉Note

Make your workout interesting by trying different excercise everyday.

Fitness🏋️ is not about being better than someone else,
It's about being 💯better 🕺than you used 🤔to be.


💪 😊

Squats helped me to increase⬆️ my stamina 💪as the force and power from these movements builds up overall strength.
The Squats is a dynamic strength training exercise🧎 that requires several muscles 🦵💪🦶in your upper and lower body to work together 🤞simultaneously. Many of this muscle help power u through daily task such as walking🚶, climbing stairs, bending 🧎or carrying heavy loads🏋️.They also help you perform athletic-related activities🤾⛹️.

Squats is one exercise that has ability to challenge most of muscles in your body and it is a great multipurpose excercise.

➡️Benefits of squats

1. Builds muscles
2. Shapes your butt and abs
3 Burns fat prevent injuries
4. Improve balance and mobility 5. Tones leg muscles
6. Improve digestion
7. Strengthens your core 8.Strengthens the muscles of your lower body
9. Boost athletic ability and strength
10. Can be done anywhere

👉Note:

Squats may seem difficult initially and require mastering the technique , it is easy to learn and it can be done anywhere and without using any equipment.

Remember ❌NO PAIN🚫NO GAIN