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How to Make Your Workout Work for You

Are you looking forward to starting a fitness program for yourself? If yes, there’s a need to follow certain tips that will give you jaw-dropping results! Starting a workout/fitness program is highly beneficial because Physical activity reduces your risk of chronic disease, improves balance and coordination, weight loss — and improves sleep habits and self-esteem.

1. Assessment of fitness level

Assessing and recording baseline fitness scores sets benchmarks against metrics to measure your progress. Get aerobic and muscular fitness, flexibility, and body composition by recording pulse rate before and immediately after walking 1 mile; standard or modified pushups done at a time; distance reached forward while seated on the floor with legs in front; waist circumference, just above hipbones and body mass index.

2. Design a fitness program

For exercising every day, there’s a need for a plan to avoid failed fitness resolutions. Designing your fitness program requires you to consider your fitness goals. Create a balanced routine with 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. Spread out the workout for a week. Small amounts of physical activity are helpful as well. Strength training exercises at least two times a week will be highly beneficial as well. Do a single set of each exercise, with the use of a weight or resistance level.

Be creative in the approach. Ensure that the your routine includes various activities, including walking, bicycling, or rowing. Ensure that you start low and progress slowly, and when you are suffering due to an injury or a medical condition, consult your doctor for help in designing a fitness program to improve your range of motion, strength, and endurance. Finding time to exercise is essential, and for that, there is a need to schedule a time to exercise; walk on the treadmill, ride a stationary bike, or take a break to go on a walk.

3. Assembling your equipment

Start with athletic shoes. Pick shoes designed for the activity. For workout equipment, choose something practical and easy to use. Try out certain types of equipment and opt for fitness apps for smart devices to track your distance, calories burned, or heart rate.

4. Get started

Begin your fitness program, but also it is highly suggested that you start slowly. Take time to warm up and cool down with gentle stretching. Gradually speed up to a pace to continue for five to 10 minutes. Stamina improves with that, and it will be easier for you to gradually increase the time you exercise. More-frequent sessions for the shorter span will offer aerobic benefits.

5. Monitoring progress

Always, it’s good to keep on doing the personal fitness assessment for six weeks. Often you will find the need to increase the time you exercise to continue improving. Also, there may be a chance that you’re exercising just the right amount to meet your fitness goals.

Final words

Following the approach that is stated above will definitely satisfy you in the most surprising ways.

6 Asanas to Help Combat Health Problems the Healthy Way

Attend to the following problems with these Yoga asanas and watch your life transform.

1) Headache
The Adho Mukha Shvanasana , also known as the downward facing dog pose is a great way to relieve a throbbing headache. The inverted pose causes additional blood to flow to the head, relieving the pain, making you feel re-energized.


2) Lower Back Pain
Uttanasana, also known as the forward bend releases the tightness of the lumbar spine. It also loosens hamstring muscles which over time can also help prevent lower back problems.

 Lower Back Pain

3) Anxiety
Vrikshasana or the Tree Pose helps focus on silencing the racing mind and regain focus. The effort you put in focusing on not losing balance is a great way to drive the worry out of your mind.


4) Thyroid
Halasana, or the Plough pose provides a good pressure to the neck region stimulating the thyroid glands. Furthermore, it opens up the chest region, making you breathe better and feel more at peace.


5) Diabetes
Urdhwadhanurasana, or Bow Pose regulates better functioning of the intestines and pancreas which helps control the blood sugar levels. It’s a great way to strengthen the core muscles in a slow and gradual way.


6) Indigestion
It stimulates the abdominal organs and stimulates digestion. The pose helps to stretch out the entire body from the groins to the chest and shoulders. It also helps osteoporosis and neck pain.


5 Ways to NOT Ditch Your New Year’s Resolutions

Did you know, today is Ditch Resolution Day? But by now, you should know that GAIA refuses to give up that easy.
“Ditch Resolution,” you say…”Get up & start running,” – is what we’ll say!

The struggle is real and is the story of every one’s life at some point.
You say you will cut down on desserts from January but Republic Day passes by and no action is taken so you decide maybe after Holi festivities it will be more ideal and before you know it, Diwali 2017 is here and you’re still pretty much still stuffing your face with ladoos by the plenty!

If you don’t want to repeat this again in 2017, let us take over.

Where’s your meal plan? Disclose that grocery list to us! There’s no ditching that resolution if GAIA’s around. We’re here to make you do your job.

It’s not just will power but absolute discipline too!

Let’s begin at…

1)    Starting Small

Replacing unhealthy behaviours with healthy, takes time.
Instead of going cold turkey on your bad habits, phase them out.  If you wake up at 10 am and wish to wake up earlier for a run, it’s a better idea to try for an 8 am morning slot rather than directly 6 am on your first day. Chances are the excitement might last for a couple of days and exhaustion might hit the roof few days after if the change in routine isn’t a gradual process.
As the saying goes, slow and steady wins the race!

Starting Small

Image Source: Giphy

2)   Talking about it

Each little milestone no matter how insignificant it might be, deserves a little pat on your back. Don’t shy away from your small efforts but let your family and friends know!

Use social media as a medium to show your progress. Have people involved in your success to keep you motivated and encouraged even when sticking to that healthy meal plan seems like your Everest! That small ‘way to go’ or ‘so proud of you’ comment on your Facebook profile could be that one sweet word of encouragement that can brighten your day.

Talking about it


Image Source: Tenor

3)   Having a Buddy System

Friendship is keeping that chocolate bar safe from your friend till she gets to her cheat day!
It’s not easy to take on resolutions without company.

Partner up and keep reminding each other why you were so determined to carry out this resolution in the first place.

If she snoozes her alarm, be at her doorstep to pull her out of bed!

Having a Buddy System


Image source: Giphy

4)   Keeping Your Spirits High

How? By keeping your body engaged in activities you like.

Whether active or stationery, take out some amount of your day to do what you love; watching your favourite show, taking your dog for a walk or meditating even.
Often due to a tiresome and stressful day, energy levels get blocked in the body. You can get them flowing by going for a quick sprint after office hours or doing some jumping jacks. It’s been scientifically proven that during exercise, protein like BDNF (Brain-Derived Neurotrophic Factor) & chemicals like endorphins are released which tend to reduce the feeling of pain associated with exercise consequently leading to a feeling of euphoria.
So keep yourself moving!

 Keeping Your Spirits High


Image Source: Odyssey

5)    Focusing on the Bigger Picture

Remember why you decided to make this decision and why you wish to continue with it.
Keep writing in a journal and referring to your previous diary entries to regain your determination! Know that your long time goal is wellness. Being healthy today, gears you up for good health tomorrow. Love yourself enough to live a healthy lifestyle!

 Focusing on the Bigger Picture


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So in conclusion, if you’re anxious about staying true to yourself and sticking to your resolutions don’t worry! There are plenty of days in 2017 to get you back on track.
Over and above it all, make sure to be kind to yourself. Remember that minor setbacks are normal. Just because you gave into that one brownie last night, doesn’t mean you’ve given up being healthy all together!
Everyone has ups and downs, so resolve them and keep moving forward. We believe in you!

5 Food Things You’re Just Doing Wrong

Find yourself prone to illness? Feel lethargic throughout the day?  Maybe your diet isn’t right!
You’ll be surprised to know how big a role a consistent diet plays in overall wellness.
Keeping this in mind, we have compiled a list of bad eating habits that are affecting your lifestyle. Maybe our solutions could help?

1. You Eat Too Quickly

You Eat Too Quickly

You gobble up your food in minutes because you’re running late for work. You eat your breakfast while driving. You eat while doing household chores. Your brain doesn’t signal that you’re full until about 15 to 20 minutes after you’ve started eating, so if you’re wolfing down your food in 10 minutes or less, you could end up eating way more than you need.

How do you fix this? Don’t reach that point of being famished. Pace your meals  into many tiny meals through the day, savour and appreciate! Also, relax…your food isn’t going anywhere!

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2. You Forget To Eat

 You Forget To Eat

We’ve all faced those days when the amount of work has left us overwhelmed. We skip meals, only to realize this by the end of the day, and then end up eating junk food. Exhaustion will get to you faster if you skip your meals, and will cause your brain and body to slow down.

How do you fix this?  Keep snacking healthy throughout the day. Always keep munchies handy!

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3. You Snack Unhealthy

You Snack Unhealthy

Everyone feels hungry between meals, and everyone craves for a good snack. While snacking is absolutely allowed, do not fill yourself up with unhealthy junk food. A pizza might seem more tempting than a salad, a packet of chips seems much better than a bowl of nuts, but this harms you in the long run. It lowers your immunity and leaves you feeling tired.

How do you fix it? Keep a packet of nuts handy, carry fruits with you, opt for salads when craving a snack.

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4.You Eat While Sitting At Your Desk

You Eat While Sitting At Your Desk

This is a common problem most of us face. Working and eating, gaming and eating, watching TV and eating. We all do it! These habits lead to a lot of health problems in the long run, the most common ones being a weak immunity and poor heart health.

How do you fix this? Involve yourself in good conversations with your friends, leave your work and the laptop away from your sight, for a bit!

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5. You Eat Because You’re Stressed

 You Eat Because You’re Stressed

Crunchy munchies work best to relieve stress so obviously chips and other junk foods are go-to options but think again! Know that it is a temporary relief and definitely not a permanent one. Try to get to the bottom on this problem. Junk food is tasty, there’s no denying that. But the bad effects are much more than just weight gain. High sugar, processed foods are extremely addictive. They affect blood sugar levels along with mental health.

How do you fix this? You’re stressed, focus on your breath, relax. You eating will not solve the problem. If all else fails, keep healthier snacks to reach out for, like dry fruits and nuts.

At least give it a try! It’s harder said than done, but small steps and a positive attitude hurt no one, right?

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8 Reasons You Totally Need That Workout Buddy

Want to get more out of your workouts? Need someone to motivate you every morning to hit the gym?
It’s time to get a workout buddy right away.
And here’s why:

1. They give you the right kind of morning motivation

2. You need motivation to hit the gym on days when you feel like this

3. How else are you going to get excited about a workout?

4. Get yourself a work out buddy, and you’re motivated till the end.

5. They can help push your limits or challenge yourself

6. Everyone gets cravings. Your workout buddy will make sure you don’t cheat on your diet.

7. Workout buddy means someone to click great pictures of you at the gym!

8. Busy lives hold us back from meeting each other regularly BUT a gym buddy means you get loads of time to bond

Failed Fitness Resolutions

They say if you aim for the sky you may land on a star, but that isn’t the case when it comes to healthy resolutions. Here are a few of the most popular health/fitness related resolutions which people can never stick to. Sounds familiar? Here’s our list of the top 5 failed resolutions:

1.”No more carbs”

”No more carbs”

The irony of this resolution is that it’s mostly taken by people who are passionate about food. Restricting yourself completely is only going to make you crash and burn. One day, you may get frustrated and give in to your cravings and go on an extreme binge. Instead, why not set a reasonable resolution like “I will allow myself only one cheat day in a week”. This resolution is much easier to stick to.

2. “I’m going to hit the gym twice a day”

“I’m going to hit the gym twice a day”

If you didn’t have the time to hit the gym twice a day this year, chances are you won’t have the time in the new year either. Let’s face it, on some days you may be too tired for a full fledged gym routine. You could aim to follow this resolution instead – “I will exercise at least once a day”. On days that you don’t have time to go to the gym, a 30 minute jog can surely suffice.

3. “This year is going to be vegan and gluten-free”

If you wish to make a drastic change in your diet for health reasons, don’t do it overnight. Your body is used to the nutrition it has been receiving all your life and a sudden change may adversely affect your health. Before taking steps like this, you must consult a nutritionist and get a proper diet plan so you don’t skimp on your nutrients. Not to mention the frustration you may face after you give up all your favourite foods. A more attainable and healthy resolution is “This year, I’m going to eat as healthy as I possibly can”.

4. “This year, I’m never skipping a meal again”

While this is a great resolution, it may not be very practical. There are going to be days when you may have to skip a meal due to a hectic schedule. A more practical and achievable resolution can be “This year, I’m going to balance out my meals”. If you know you have a long day ahead of you, have a nutrient-dense breakfast. This is a great way to ensure that, even if you skip lunch, your system is up and running.

5. “This year, I’m not going to touch alcohol”

“This year, I’m not going to touch alcohol”

If this is your resolution after an alcohol-infused night of partying on the 31st of December, it’s not a very reasonable one. If you are used to drinking, chances are you are not going to be able to stop overnight. A more realistic resolution would be “I’m going to limit my alcohol intake”. A glass of chardonnay once in a while is actually good for your health. Just like chocolate, wine has an array of health benefits (if, and only if, enjoyed in moderation).

6. “This year, I’m going to count my calorie intake in every meal”

“This year, I’m going to count my calorie intake in every meal”

Contrary to popular belief, calories are not as evil as you think. Yes, it’s important to read the fine print when you’re grocery shopping and yes, it’s equally important to make sure you balance your meals, but counting calories is not the answer. Why not try this resolution instead – “This year, I’m going limit my intake of unhealthy carbs”.

Feel Younger. Live Longer with GAIA

Fitness at Work

1. “Feel the stretch at work”

  1. These simple leg lifts are ideal for giving your legs strength,
  2. Starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left.
  3. Lift each leg until it touches the underside of your desk.
  4. Do ten sets of eight reps to strengthen your thigh muscles and your core.

“Feel the stretch at work”

2. “Crunches for the workplace”

  1. Here is a modified way of doing crunches,
  2. Move to the edge of your seat and lean back on the backrest.
  3. Then lift your legs a few inches above the ground and raise your back a few inches off the backrest.
  4. Hold for ten seconds.
  5. Eight reps of ten seconds each, can strengthen your core considerably when done regularly.

“Crunches for the workplace”

3. “Ankle Rotations”

  1. Here is another simple exercise you can do while you are at work,
  2. Rotate your ankles in both directions for five seconds.
  3. Do five sets of eight reps in each direction.
  4. This will improve your flexibility and make you less prone to sprains.

 “Ankle Rotations”

4. “Feel the stretch at the work”

  1. There are plenty of arm exercises which can be performed at work,
  2. Stretch the muscles in your right arm by reaching as far to the left as you can with your right arm while supporting it in the crook of your left elbow and then hold it there.
  3. Feel the stretch for five seconds.
  4. Do eight reps before switching over to your left arm.

“Feel the stretch at the work”

5. “Care for your calves at work”

The calves are one of the most over-worked muscles in the body,

Give your calf muscles a work out by raising your legs up on the tips of your toes while remaining seated. Your calf muscles should start to burn after a few seconds.Hold for ten seconds and then repeat eight times

Care for your calves at work

5 Senior citizens who will put your health routine to shame

It’s Senior Health Day and we bring you five senior citizen superstars. They are healthy, strong and truly rocking the golden years of their life. So let’s get inspired!

1. Dr. Charles Eugster

How often do we hear of a hail and hearty 95-year old Oarsman, Athlete and Body Builder? Meet Dr. Charles, multiple record-holder in many sports. To this day, he continues to improve his health and body. Throw him a challenge and he will embrace it!

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2. Milkha Singh

Milkha Singh, also known as The Flying Sikh is the only Indian athlete to have won a gold medal in the Commonwealth Games held in 2010. Dedicated and disciplined, Milkha Singh is one of the fittest athletes of India, who participates in marathons and also trains several marathon runners. He is the perfect example of a senior citizen superstar!


3. Andrea Scahling

With the physique of a superhero, Andrea Scahling doesn’t fail to surprise us even at the age of 60. He is fit as a fiddle and a competitive body-builder who has won a series of contests and championships and continues to write articles on nutrition and health. Scahling trains regularly, giving all us youngsters a run for our money.


4. Fauja Singh

Turbaned Tornado, Running Baba and Sikh Superman, all refer to the one and only, Fauja Singh; a 105 year old man from East Londong. A well-known marathoner, Fauja Singh holds the world record in running for his age bracket. At the London Marathon in 2003, he was reported to be at his fastest, completing the marathon in 7 hours and 45 minutes! Care to take a page out of his book?


5. Sensei Steve Costello

A 72-year-old grandfather of 11 from Bolton, England has been teaching Karate in Brazil for 20 years. After gaining training from UK’s top martial arts instructor, Steve Costello, now has turned his experience to self-defense training. This karate champion now trains Brazil Special Forces. He is a man of immense grit and determination and a true inspiration to many! Wouldn’t you like to follow his footsteps?


Colours of Health

Add one red fruit or vegetable to your diet in a day, and watch how your cheeks become naturally pink. Go on an internal cleanse with red foods!

Feast upon yellow vegetables and fruits and watch how a dull day turns into a happy one. Take in the benefits of Mother Nature’s mood-lifter.

Let the Vitamin C flow through your body and caress your internal organs with the gift of immunity. Go orange!

Containing Vitamin A, green fruits and vegetables are excellent for your vision. Get the benefits of lush green fruits and vegetables!

Remember, the darker the fruit or vegetable, the more anti-oxidants it has! Look younger, feel healthier with violet fruits and vegetables!

Stay active, stay healthy and saty ahead with GAIA

The Yog Element

Ever since it’s birth, Yoga has always had a mystical vibe about it. It’s origins date back to pre-vedic Indian traditions. Yoga was practiced by the kings as well, giving certain asanas like VirBadhrasana (Warrior Pose) their name. However, society, especially western cultures associate yoga with certain expectations. Yoga isn’t always about seeking enlightenment. It’s not for gurus and sadhus, but for everyone. You don’t have to burn incense sticks, be a vegetarian or practice Ayurveda to reap the benefits of yog. It’s a science which has an array of health benefits for various age groups.

Yoga in a nutshell:
The term ‘yoga’ is derived from the Sanskrit word of ‘yuj’ which means to unite (presumably with God or the ‘Eternal Spirit’).

There are eight stages of training for a yogi to go through in order to reach ‘moksha’ (release).Samadhi is a state at which the mind of the human is separated from our soul thus making our soul pure and free of matter. This enables yogis to journey through the cosmos.

While there’s no denying the spiritual aspect of Yoga, there are numerous scientific reasons to make yoga a part of your daily routine.
Health benefits of Yoga:
If practiced daily, yoga can have the following effects on your health:

Yoga for anxiety

 Yoga For Anxiety

Yoga for Back pain:

Yoga For Backpain

Yoga for energy:

Yoga For Energy

Besides this, yoga also aids in:

  • Lowering blood pressure
  • Cleansing the internal organs
  • Improving circulation
  • Boosting metabolism
  • Calming the mind
  • Improves posture (drastically!)
  • Increases body awareness
  • Building core strength

Most yoga classes have age groups and special needs classes which are tailored accordingly. In fact, research shows that in some medical conditions like chronic back pain caused due to slip disk or spondylitis, yoga has provided patients with more relief than prescription medicines.

Going beyond Yoga class:
Yoga is best practiced outdoors, so the next time you find yourself somewhere natural, break into a pose!

Beach Yoga

The beach is always ideal. The breeze and sound of the ocean helps you connect to your breath better

Balance Yoga

Because at the end of the day, it’s all about balance!

Is Yoga for me?
Of course!Yoga is a science which can provide you with the balance of physical and mental strength we’re seeking. So go ahead and include the yog element to your life.

Lead a healthy life despite ectice schedule with GAIA

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