Weather is beautiful! The overcast skies and the slight drizzle.. It’s the perfect weather to stay indoors with a warm cup of coffee or some other hot comfort food. It’s also the perfect weather when everyone is putting on their “holiday weight”. As delightful and delicious that journey is, do you really want to put on weight when you are already adding layers to your body for this cool weather?
We presume not.
This is the best time to workout indoors! And what better way than to hire a certified fitness trainer who will brave the cold for you to reach your home and make sure you get your customized workout?
Ever wonder what the super benefits of hiring a personal trainer at home?
You get a custom workout planned exclusively for you!
You get the personal attention of a certified fitness trainer who knows exactly when to push you and when to give you space.
We don’t just make you stand on a BMI calculator machine and suggest workouts for you. We spend time, understanding you, your lifestyle, your past injuries if any and then make a customized workout program.
We know just doing the same routine can get boring. We mix it up for you, and make you learn new exercises and come up with new workouts for you.
Our professional trainers are with you, with their personal guidance
By getting a professional and certified trainer you just get yourself quicker results. So all you have to do is set your goal. We will make sure you reach it.
Oh and you get unlimited motivation, encouragement!!
So, ready to start working out indoors and in the right manner? Watch this space, as we will talk about popular workout routines for this beautifully cool temperatures in the next post.
Is telling you that strengthening your muscles will make your heart strong, will improve your balance and posture, strengthen your bones no matter what your age, and help you lose weight all a bit too much? You think we are only saying things that you want to hear? Surprisingly no. All this is actually the benefits of doing resistance training or in layman’s terms – strengthening your muscles.
Great posture means confidence.
No matter what your height, you WILL stand tall. You will look and feel great. That is the posture of a confident successful person who has their life together. And strengthening your core helps you do just that. You are confident about your body, and naturally it starts to translate into all aspects of your life. A slumped posture is the classic sign of weakness, and in some cases back pain. True that right?
Back Pains Be Gone!
One of the worst side effects of our uber tech friendly lifestyle is the lack of activity, leading to overall weakening of muscles. One of the first to feel the impact is our back, upper and lower. How many times have you had to relax the muscles in the upper back or even shoulder area? How many times have you felt the urge to just lie down in a straight position or stretch just to relieve those lower back muscles? Start strengthening exercises and watch these irksome pains leaving you slowly, but permanently.
Flat Stomach? Yes Please.
Flat stomach doesn’t happen overnight, and when you are pushing yourself to do more abs exercise, your body does not approve. It needs strong muscles to be able to bear the strain. Start your strengthening today to be able to have the body that supports your drive.
ANY physical activity. Yes Any.
Playing a game or having a strenuous workout, stamina comes only with a strong core, and your heart can keep up the whole time, only if you strengthen your core.
Added Bonus: No Gym? No Worry!
Who says you need to join a gym to start doing resistance training? You can do them right at home, well more reason to get this show on the road!
Oh but how to do resistance training right? Coming up in the next blog.
Intense workout done. Now what? Eat and hydrate. Here are some delicious ways:
Fruit Salad. Duh!
Fruits are loaded with carbohydrates and enzymes that help your body break down nutrients so they can be delivered to your tired muscles. Apples, Grapefruit, Kiwi, Pineapple, bring in the VIBGYOR! Pineapple is known to have anti-inflammatory properties to help your muscles recover while Kiwi aids in digestion and helps break down amino acids. Citrus, in general is great for your health, but Grapefruit is a great as it packs in water and fiber helping you feel full (psst. and it’s delicious).
Bring in the butter fruit. Or as rest of the world says Avocado!
A smoothie that you need for muscle repair and rejuvenation. It’s actually a no-brainer. It’s got the healthy fats which are needed for absorbing vitamins A and E, it contains a whole set of B vitamins that help your body metabolize all those healthy carbohydrates and proteins. Or make it into guacamole to give it that Mexican twist while you are snacking.
Sweet Potatoes ~ who knew!
It’s a great nutrient-rich source of carbohydrates. When you are powering through your workout, your body breaks down muscle glycogen—in layman terms, your energy reserves, so you need wholesome, plant-based carbohydrates if you need to be in shape for the next workout. In comes sweet potatoes. These are superfoods, complete with three days‘ worth of vitamin A and 26 grams of carbohydrates to restore your glycogen supply. Plus, each vegetable contains a healthy dose of fiber, keeping you full—and far away from the gym vending machine.
Time to look up healthy ways to cook sweet potatoes people!
Grilled Chicken Breast to go please!
Grilled, skinless chicken breast is recommended due to its calorie and protein content. Eating chicken breast, without breading or skin, helps you eat fewer calories and even burn extra calories for effective weight loss. Eat it with some grilled veggies, that’s your power meal right there.
Here’s another reason why you need a grill at home.
Chocolate Milk. Wait what?!
Oh, and just so you know, chocolate milk is not a bad idea. The Carbs and Protein for muscle recovery, water content to replace the fluids lost as sweat and calcium, sodium and sugar — all ingredients that help you recover faster, retain water and regain energy. See? There is always light at the end of the tunnel.
Bottom line. Eat and hydrate. It’s very important to do both to stay fit. While these help you post workout, to eat specifically for your body type you need to consult a nutritionist. At Make My Workout, we not only provide professional trainers to come and train you at home, we also have nutritionists to help you figure out your diet in order to reach the fitness goals sooner.
From Make My Workout (MMW), we bring this knowledge sharing endeavor just for YOU.
YOU could be a beginner wondering where to start, or YOU could already be working out on a regular basis, but not really seeing results, or YOU could be wanting to do more.
Or YOU could be someone who works out outdoors but in this cooler weather you want to shift your focus indoors. You are at the right place. For our professional recommendation book a free trial with us. But for now, how about trying these out?
You don’t need fancy equipment for these, and they can be done at home. Go on try them out!
LEG STRETCH
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.
Slowly, raise yourself with your left leg to a standing position.
As you stand, spread your feet wide apart.
Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa).
This exercise warms up your legs, calves, and abdomen.
LEG SQUAT
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position.
Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.
This exercise warms up your leg muscles, calves, and the muscles in your abdomen.
TRUNK TWIST
Stand with your feet about 3 feet apart. Relax.
Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.
Do the same to your left side.
This exercise warms up your legs, back muscles, and abdomen.
ARM ROTATION
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
This exercises your shoulders, arms, and back muscles.
ARMS PRESS
Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.
Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.
Do this ten times. Exhale as you push, and inhale as you relax.
Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.
Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.
Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.
This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).
NECK PUSH
Gently move your head to your right side while your right hand gently pushes back against it. Do this once.
Gently move your head to your left side as your left hand gently pushes back against it. Do this once.
Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.
Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.
This exercise strengthens your neck muscles. Never do neck rotations.
PUSH-UP
Do slow push-ups from 10 to 15 counts.
This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.
JOGGING
Jog in place for 3 minutes.
Then jog in place a lot faster for 2 minutes.
Then jog in place with a normal pace for another 3 minutes.
This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.
If you want customized training, all you have to do is give us a call.
Look at what our lovely client, Sonali Maniar had to say – “With a few injuries from playing Baddy, I’d not been working out much and was gaining weight. But since I started with Make My Workout, things are getting back on track. The trainer is knowledgeable and knows when to push me and when to go easy on the injured area. He is helping me to strengthen and build stamina. It’s also great that he is always on time.
Thanks so much for all your help.”
Are you ready to get fit for the new year’s? You have ONE MONTH before that big party! Get started now! Stay tuned to this space for more information!
We are very proud of our clientele. And here’s what our gorgeous Priya Nair had to say!
“I signed up for personal training sessions at home with Make my Workout, slightly apprehensive. How would I achieve my fitness goals without gym equipment and heavy weights? Make my Workout has been great so far. The trainer is super professional and knowledgeable. Using elastic bands, dumbbells and my own body weight I can see that I am definitely stronger and moving towards my fitness targets slowly and steadily. All this at your convenience at your own home. Highly recommended.”
Make My Workout - At Home Fitness 