Puru.Yesterme

As a Professional coach of 7 years and majoring in exercise science, I've learnt and helped special populations reach their goals and harness their true potential through unbiased information and untethered guidance.

If you haven't found the best fit for you yet, use the link to register for a free session!
(13th Feb)

Learn more details about the program:
https://linktr.ee/Purumalik

Puru Malik on Instagram: "There is no "special" workout for PCOD. Progressive resistance training aimed at increasing muscle mass and strength can infact help regulate endocrine and metabolic anomalies such as irregular me**es. Improving the... 245 Likes, 16 Comments - Puru Malik () on Instagram: "There is no "special" workout for PCOD. Progressive resistance training aimed at increasing muscle mass and strength can infact help regulate endocrine and metabolic anomalies such as irregular me**es. Improving the quality and size of...

Pinning anither milestone to the grid.
Here's to 2023,
to human values, to the power of Earth and fresh air, to protect than slaughter, to more respect and tolerance, to more forgiveness than hate, to more reality less virtual, to better days!

Happiness is sweatpants and no plans.
_______________________

Grateful for the fall colors and for the greens, for the giant grandpa trees,
grateful for the nature that makes life problems seem little,
Grateful for this 6 mile course today.
Happy Thanksgiving y'all!🍁
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To get a stronger, tougher body, you need to load the tissues PROGRESSIVELY, not rest it.

You cannot build performance on top of dysfunction.

Even though you may not aspire to be a pro athlete or have countless hours to dedicate to moving better,
improving upon the individual attributes that bring some of that seamless effort into the way you move,
like balance, control, mobility coordination, strength will have a TREMENDOUS carry over into your Sport and daily life!

Move more. Practice Daily. Stay Safe.

puru_malik on Instagram: You cannot build performance on top of dysfunction. Even though you may not aspire to be a pro athlete or have countless hours to dedicate… Papon • Mohabbat Karne Wale Kam Na Honge

SIGN UP HERE : https://docs.google.com/forms/d/e/1FAIpQLSeLqhQaL9puVxdLuMlA_7dE5m3a8lEX1fcFMUj7U6hKcdp9fw/viewform

BEING THIN IS NOT THE SAME AS BEING HEALTHY.

If you are someone who's not happy with their shape or body type, you need to shift focus from the number on the scale to building strength- for bone and joint health, and mental health.

Additionally, strength training IS fat loss training. The muscle mass helps you burn more calories even at rest, even if you substitute it for running or other cardio few times a week.

Bodyweight exercises also help you move better, feel better as you carry on with your day, which gives you more motivation to take the stairs instead of the elevator, walk to the grocery store, and play with your kids, without feeling stiff or uncomfortable.

Now, you don't have to toil away in the gym after a stressful day or lift heavy ass weights,
bodyweight training puts an end to all your time-related excuses.
Just throw on your workout clothes, clear some space in the living room, open the app and get started on your workout!

Happy Training!🤟🏻💙

If you struggle with controlling carb intake at night, it may be a good idea to limit carb consumption during the day. But if you have control over your intake, eating a high carb meal later in the day is totally fine and may even help you sleep better.

PUSH-UP MISTAKE #1
Wrong: Elbows flaring
Right: Keep your elbows slightly tucked in and your shoulder blades together

PUSH-UP MISTAKE #2
Wrong: Sagging midsection
Right: Keep hips in line with shoulders

PUSH-UP MISTAKE #3
Wrong: Hands in front of shoulders, elbows in “T-shape”
Right: Put your hands directly under your shoulders, elbows in “A-shape”

Reference:

You've probably already found new workouts that you enjoy? And to be better, you gotta do all those exercises that you like a little more often.(keeping diet and other factors in check)
This challenge will push you to exercise harder, longer or frequently, because you get to set your own active minutes!
Also remember, nobody knows your body better than yourself, so don't overlook the signs your body may be giving you.
Download the app and TRAIN LIKE YOU.
(10th - 23rd August)

Lemon water DOES NOT help you lose weight. Although it is a source of hydration and Vit C.
Nor does aloe vera juice, apple cider vinegar or cinnamon. They have nutritional properties but weight loss IS NOT one of them.
THE ONLY WAY TO LOSE WEIGHT IS THROUGH CALORIE DEFICIT.

There is NO cut and dry answer to how many glasses of water one should consume each day 🚫

Generally encouraging FLUID INTAKE BASED ON THIRST works quite well for HEALTHY ADULT INDIVIDUALS who are SEDENTARY.

✓If you're thirsty, your mouth is dry and your p*e is weirdly dark, just drink up.
You don't need to track your hydration or seek it out specifically to make your daily intake add upto 6-8 glasses.

✓And NO, drinking more H2O will not flush out excess toxins or help your kidneys, which is a fundamental misunderstanding.

Water requirements vary individually based on a number of factors.
Although, It might not be a bad idea to stay ahead of the curve and keep hydrated!

Cheers!

Message to know more!

MOVE MORE SIT LESS

NEAT is the unplanned, low intensity physical activity that takes place every day. This would include moving around the office, caring for children and pets, fidgeting, performing light physical labor, walking stairs, going to the market, mowing the lawn, stretching, preparing food, tapping your foot, etc.

This component of metabolism is the smallest daily contributor to energy expenditure yet has been found to be an important indicator of weight loss or weight gain!

------------------------------🔊------------------------------
When you restrict yourself enough to lose a lot of weight quickly, you're clearly very motivated.
Which is great but,
BUT MOTIVATION IS FRAGILE.
Eventually when it fades, you resolve to your old habits, what your mind and body knows best.

If you want to move better and feel better every day for the rest of your life- give yourself the best opportunity to succeed!

TRAIN WITH ME AND OTHERS LIKE YOU AND I PROMISE I'LL HELP YOU FIND THE MAGIC IN LONGEVITY!
SIGN UP UNTIL 3RD AUGUST!
📩 Message me to find a class that fits you!

The body has a beautiful way of becoming efficient.
It makes adjustments in order to meet the demands you're asking of it. Then as the same tasks become less strenuous, they also become less resulting.
As the body becomes more efficient, you burn fewer calories at the amount of work done.
This applies to all forms of training.
So the only way to grow is to go harder, switch it up and become inefficient again!
(✨To help you optimize your training and nutrition and continue seeing progress, drop me a message!)

Target “muffin tops”, “spare tires”, “granny arms” and “saddlebags” with these workouts!!

If your purpose is to get lean, build muscle and burn fat—
this approach will likely leave you feeling frustrated and, ultimately, unsuccessful!

The concept of spot reduction follows the false belief that training a specific muscle will result in fat loss in that area of the body. Not only does the fat not go away, this method never seems to go away either.

For years the word has been out that spot reduction doesn’t work, yet popular workouts and recommendations continue to suggest that it does.

Spot reduction doesn’t work because it usually targets muscles that are relatively small through exercises that are relatively insignificant in terms energy expenditure—regardless of how much you “feel the burn” when training them.

In reality—fat doesn’t melt. Fat does get released from fat cells for energy. Unfortunately, the systems responsible for this process do not take into consideration the parts of the body you would most like the fat to be drawn from.

Reference: ACE (American Council of Exercise)

It's a good idea to lay off intense training sessions for a while and take some rest to recover properly. Intense sessions temporarily depress immune function making you more susceptible to infections.

With that said, if you have a mild cold or sore throat, you can choose to train if it makes you feel better. Light-moderate activity may be beneficial and can reduce inflammation and improve immune response to viral infections.

Reference:
www.ncbi.nlm.nih.gov/pubmed

Weight is weight, so it really doesn’t matter if you’re using body weight or equipment. Exercise is all about movement!

At its core, all exercises fall into these basic movement patterns:
Push
Pull
Squat
Lunge
Hinge (bend at hips)
Others (twisting, carries)

Squat is a basic movement before an exercise, and everyone should have the ability to squat painlessly- your kids, parents, even your grand parents!
Here's some of the most common faults to look out for as you train and practice.
Hone the basics while we're at it!

More and more people are counting macros to lose weight, gain muscle, or change their body composition. But what exactly are macro nutrients and why they’re more than just “calories”?

We say it takes 21 days to form a habit, but rightly habits require heart (purpose, time, effort and persistence) in order to become an automatic action or behaviour.

WHAT'S THE SMALLEST STEP YOU CAN TAKE? Anything.
Say, Walk? 5, 10, 15 mins. -Once you get used to doing a very small thing on a daily basis, it becomes easier to turn it up a notch but keep the goal small and realistic enough to not overwhelm you.

2 WAYS TO MAKE THE PROCESS EVEN EASIER:
1. Download a free app like , let it reflect your distance, time, calories, sp*ed. And kid you not, that's how I got my wheels turning.

2. Take up online challenges- they're flexible and reasonable.
These little steps go a long way in helping establish behavioural changes because of the support you get from communities (of doers) and
the reminders and motivation from the app to monitor diet or fitness activity.

So, it can’t hurt you to commit to trying out one of these challenges!
It might help you make the activity a habit!

To see my daily progress & client stories:
https://www.instagram.com/puru_malik

To SIGN UP for classes:
https://docs.google.com/forms/d/e/1FAIpQLSeLqhQaL9puVxdLuMlA_7dE5m3a8lEX1fcFMUj7U6hKcdp9fw/viewform

Lately, in a world characterized by an overabundance of information, products, etc., it is easy to get overwhelmed.
How do you know what’s right for you?

Hi! I'm a Certified Fitness Coach and Athlete.
My goal is to make fitness simple. I want to teach you to move better and feel better, help you wade through the pitfalls of workout and nutrition.

I’m here to share what I’ve been learning.

The series of 12 asanas,
are perfect for a short dynamic warmup, for a long light-moderate effort workout or for mobilising joints and stretching muscles on recovery days!
(Ref: Whiteboard daily)
I hope you found this valuable!
If so, tag someone who needs to see it.