PhitnessDoctor

You are your own fan ✨

One of the healthiest habits to learn:

Take nothing personally. Most of the time it has everything to do with them and nothing to do with you.

Victory is reserved for those who are willing to pay its price.

Look deep into nature, and then you will understand everything better.

-Albert Einstein

Happy Holi…. From mine to yours ❤️👩🏼‍🎤🧑🏼‍🎤🌈🎊

https://youtube.com/shorts/Yra9QtPBrho?feature=share

BRACING!! Properly bracing is very crucial #shortsvideo #viral #video #youtubeshorts #trending

https://youtube.com/shorts/2RhSA_KtXPg?feature=share

Gluteal workout #gym #fitfam #fatloss #wieghtloss #workout #train #fitness #exercise #shorts

Best wishes and regards ahead of Diwali to you and your family.
Wishing you all a very Happy Diwali🪔

Double tab or hit ❤️to like the post. Share it or comment on it.

Follow for more fitness updates.

We have arrived and WE ARE HERE TO STAY.
Join the PHIT movement today and reach your PHITNESS goals faster!!
DM us to avail special monsoon offers today!

“The best view comes after the hardest climb.”
📸:- .a

“Because of you, my life has meaning, and you are the most precious thing that has ever happened to me.
Congratulations on our wedding anniversary!” My love .a ❤️❤️

Work hard, stay disciplined and be patient. Your time will come.

It’s a SLOW process but QUITTING won’t speed it up..💪💪

✅squats depth✅does squats depth matter ?? Of course it does, so do you Goals!

While it’s most likely a good idea to including squats in your training programme. That doesn’t mean everybody should squat same way. In fact, full squats, parallel squats and even quarter squats Can all have a reasoning Behind their use.

An ass-to-grass squats (squats well below parallel) can be beneficial if lifter has mobility to do so with good form.

While going below Parallel doesn’t seem to increase quadriceps activation, it has been shown to increase gluteus Maximus (glute) activation.[8]
The additional range of motion can also aid with greater functionality and great strength out of the deep squat position.

A back squat performed to parallel generate the highest overall muscles activation.[7]
quadriceps development is maximised by squatting to parallel, With no additional activity Seems as higher flexion angles.[1]
Quadriceps, hamstrings and gastrocnmius (outer calf muscle) activity generally increased as knee flexion increased, which support athletes with healthy knees performing the parallel squats. [3,6]
📷-:

Stress is part of being human, and it can help motivate you to get things done. Even high stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while.

To stay healthy, look for complex carbohydrates, lean proteins, and fatty acids found in fish, meat, eggs, and nuts.

Antioxidants help too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.

Try to go to sleep and get up at the same time every day. Avoid sleeping in—even on weekends. Expose yourself to bright sunlight in the morning.
Your bed also plays an important role. Your mattress should provide support, space and most of all, comfort

Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you.

SO WHY IT IS A CALORIE DEFICIT ALL THAT MATTERS???⁉️

Simply put, you need to be in a calorie deficit to lose weight. This is the principle underpinning everything. If you haven't got this step right, you might as well forget the rest.

Now, I'm sure you've read online or been told by some Insta-Celeb that "eating well" (whatever the f**k that means...) is the way to go. Feast on salad, avocado, nuts, and moong beans and you'll be the healthiest Homo Sapien walking the Earth.
But how's that working out for you? For a lot of people it translates to zero progress.

And they can't figure out why.
After all, they're eating healthy, nutritious foods, just like their guru said. So why aren't the scales moving?
Here's what you're not being told... You can get fat eating healthy.

It's true. If you eat too much of anything, you'll get fat. Essentially, you CAN have too much of a good thing. This is why a calorie deficit is so important for weight loss.
Consume fewer calories than you burn and you'll lose weight and fat. It's that simple.

THE 21/90 RULE: HOW TO TURN HABITS INTO LIFESTYLE ⁉️

We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Alright, this time you’re for real. You’re going to get serious about drinking a gallon of water a day or about living an active lifestyle. You’re going to focus on your finances and boost your credit score. How many times have you had these sorts of conversations with yourself and fallen short? Be honest. I’d venture to say that you’ve fallen short a few times … we all have.

When it comes to creating the lifestyles we love, we fall short for two reasons:

Mentality + Mindset
We’re not ready, mentally, to commit to the habits it takes to make it happen. We want to reap the benefits but aren’t willing to put in the work.

Accountability
We cut ourselves slack when it’s grind time. We tell ourselves that we’ll do better tomorrow or the next day not realizing that just yesterday we were saying “Tomorrow.” And the cycle continues … (Shouts out to Nike for that Gem).

Knowing how to create or modify your habits is useless if you aren’t prepared mentally or you’re not ready to hold yourself accountable. When I see a need for growth or change in my life I check myself at the door with these 5

1-Eliminate excessive decision making.

2-Refer to the 21/90 rule.

3-Start with a small habit.

4-Never miss twice.

5-Don’t burn yourself out.

Exercising After COVID-19 Recovery: When To Start Exercising And How To Do It Safely?
Let me help you with that 😊

Something very interesting is coming up this week in my next post. It will be for those who have suffered from Covid-19 and want to get back to their normal life or those who want to boost their immunity in order to stay healthy in general by doing some mild exercises, meditation practice, yoga training, nutrition guidance in one on one session or group classes.

Follow me for more updates and Exercises/Nutrition tips.

Effective total-body workout...???

TRX which stands for Total Body Resistance Exercise, is revolutionary workout method that uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability.

Dm me for more information or full guidance.

“Keep those who believe in you closer.”

Have you ever tasted mint-banana smoothie???

“YOU MUST”

Refreshing Mint-Banana Smoothie perfect for summer afternoons!

This banana-mint smoothie tastes perfect, especially if you don’t like too much sweet. Mint always does the trick with sweet dishes to balance too much sweet with its refreshing flavor.

Banana is rich in potassium, and we try to have it every day.

Mint, on the other hand, is rich in antioxidants, Vitamin A, Vitamin C, and iron, among others.

DM for free recipes 🥗🍵

More colours = more micronutrients 🥗..

I'm fascinated by the science of healthy eating; it's one of the reasons I studied plant-based nutrition. When we eat colorful foods, we consume more micronutrients (the vitamins and minerals that are vital to development, disease prevention and well-being).

If you want to make sure you're getting sufficient micronutrients, but you're not particularly interested in reading labels or researching which foods are high in which vitamins and minerals, simply add a variety of deeply pigmented produce to your plate. When you eat all the hues of the rainbow, you're naturally eating a micronutrient-rich diet. It's that easy....

You don’t always win your battle, but it’s good to know you fought.🥊