Posts Tagged With: atozchallenge

Contralateral Limb Raises #AToZChallenge


 

Feel like quitting. Remember WHY you started.

Never do workout to compete with your friend who is fit or any other person out there. Do not make fitness a fashion thing or a trend. You have to be fit for yourself not to show off to the world. Do it for you. No one else.

Image result for health fitness quotes

Contralateral Limb Raises

Lie on your stomach with your hands extended overhead and palms facing down. Contract your abs and slowly raise right arm and left leg simultaneously. Hold this position briefly. While lowering down slowly now raise the left arm and right leg at the same time. Hold. Repeat. Avoid any rotation in your arms or back. Maintain your head and torso position. Your movements must be controlled.

Start with 2 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30 seconds or 45 seconds.

Main muscles you are working on while doing this are your shoulders and glutes. Remember not to make movements slowly and in a controlled way.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Body part of the day –  C

Calves

The calf is the back portion of your lower leg. Most of the times we forget about them. We do workouts for belly fat, thigh fat etc. but calves are ignored. For toning your calves you can do calf raises. Stand still with your hands on your waist and feet shoulder-width apart. Now raise your heels and feel the stretch in your calves. Repeat 10 times. That will relax your calf muscles.

Tip of the day

Today is the third day. Third workout. You have three workouts till now. Make a workout routine now. I bet today you feel like not doing. Just push yourself to start, your body will continue the rest.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

 

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My previous posts of the #AToZChallenge –
A – Alternate Jackknife

B – Bicycle Crunches

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Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , | 30 Comments

Bicycle Crunch #AToZChallenge


 

Focus on your health, not your weight.

 

Nowadays people mix being healthy with being slim. That is not correct at all. We never pay attention to any of our body parts unless it aches. Don’t let it happen. Take proper care of your body and keep pain at a distance.

Bicycle Crunches

Lie flat on the floor with your lower back pressed flat into the floor. Place your hands behind your head. Bend your knees and keep both feet soles on the floor. Contract your core muscles. Now pull your left knee upwards towards your chest and keep right leg straight in the air not touching the ground. Same time lift your head and try to touch your right elbow to your left knee. Lower your leg and arm while bringing up the opposite two limbs. Now touch left elbow to the right knee while the left leg rests in the air. This completes one crunch. Your legs motion would be similar to that of pedaling a  bicycle. Never yank your head with your hands during the exercise. Your movements must be controlled.

Start with 1 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30 seconds or 45 seconds.

This works on your core and tones your legs as well. Remember to tighten your core while performing this. If you use your back instead of abdominal muscles then it may give you a backache. So please do properly and carefully.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Body part of the day – 

Backbone 

Backbone or spine is the most vital part of human body. It is very important to take good care of your backbone. We often unknowingly hurt our spine in our day to day activities. Just by being aware of your body movements and correcting them you can help your spine. While walking, sitting, etc. we have to “watch out our back”. Don’t arch your back while walking. Walk straight with the shoulders pushed back a little.  Look at your sitting posture right now. Yes, that is not correct. You have to sit with your back straight. Even while using your computer you can sit straight. Just pull your head up and straighten your backbone. Come on, give it a try. Yes, like that. Now after sometime again check your posture because since it is not in your habit, you will again arch your spine.

  Next is lifting position. Do not just bend over for picking anything. That hurts the backbone. Bend your knees and then pick the object. If you keep these simple things in your mind, your backbone will really thank you.

Image result for bridge exercise

Bridge exercise is another simple move you can do for your back. For doing this you have to lie flat on the floor with knees bent and hands by your side. Now lift your hips upward toward the ceiling. Hold. Slowly lower down. Along with back it also works on your core and glutes.

Lastly, let your spine really rest while sleeping. If you have backache problem then do just one thing. Sleep straight on your back WITHOUT a pillow. It will double the benefit if you sleep on the floor (hard surface, no bouncy n cozy mattresses)

Tip of the day

It is perfectly ok if you are not able to touch your elbow to the knee. Don’t force your body. Start slow and gradually you will reach there. If at all this seems to be hard for you, just do cycling. Skip the hands’ motion.

Now you have two workouts. Go. Love your body.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

 

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –
A – Alternate Jackknife

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 25 Comments

Alternative Jackknife #AToZChallenge #BlogchatterA2Z


 

A healthy body breeds a healthy mind and vice versa.

 

Nothing is more important than your body and health. When you start giving just 10 min/day to your body, your body reciprocates in form of good health and positive vibes. Exercising not only make you physically fit but also enriches your soul. Make it a habit to include the workout in your daily routine. Don’t procrastinate saying you don’t have time. Just start with jogging at a place, few stretches, neck circles, arm circles, hip circles. (Will keep posting details about these in coming posts) This will also give a mild warm up to your body and you feel energetic. Do it in morning and before going to bed.

 

Alternative Jackknife

Lie flat on the floor facing up with your legs straight. Extend your arms over your head. Lift your right hand along with torso, and touch the left leg. Back on the floor. Repeat with the left hand and right leg. this counts one rep. Make sure your movements are slow and controlled. Never drop your hands or legs freely when coming down.

Start with 2 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed.

This exercise works on abs and oblique muscles. This will help you cut that belly fat and also helps in toning your waist. It also improves digestion system.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Body part of the day – 

Ankles & Arms

The ankle is the region where the foot and the leg meet. It plays a very important role in locomotion. And arms are the considered to be the most vital limb. These two are the most important parts of your body. If you have a painful ankle, you can’t walk. Same is with a painful arm, you can’t do any work. These are small and neglected parts. Practice these simple moves, and it only takes a couple of minutes only.

Arm circles – Stand with feet slightly apart. Start making a circle by lifting your right hand forward. Your hand should touch your ear when vertically up and your side when vertically down. Repeat 10 times. Now change the direction. Make that circle from back to front. Repeat 10 times. Do the same with the left hand. Make sure movement it slow and controlled.

Ankle rolls – Place both hands on your hips to help you maintain balance. Stand with your legs slightly apart.  Shift your weight to the left leg and hold the right leg out in front of you pointing toes towards the ground. (You can also take the support of a chair or a wall, but try not to) Start making small clockwise circles with your toes keeping the heel stationary. Repeat 10 times. Now make counterclockwise circles. Repeat with left leg. Try to make larger circles to get the full range of motion and make those muscles relax.

 

Tip of the day

Just start rolling those limbs. You don’t feel like doing?? Set your clock and do it for only 3 minutes. Trust me, once you start you will love it.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

#AtoZchallenge 2018 A is for Amazing Alphabet Team

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Categories: A to Z Challenge, Blogchatter | Tags: , , , | 40 Comments

AToZChallenge 2018 #ThemeRevealPost #BlogChatterA2Z


Time flies. Here comes April 2018.

Last year it was all of a sudden “out of the blue” moment when I decided to participate and even completed the challenge. It was just like that. impromptu, without themes, without pre-drafting. After completion, I decided to take the challenge in the more planned way in 2018.

This is my second year of participating in this challenge, and I was sure I will be ready before April 2018 for the challenge. But sigh !! I forgot that with a 1yo kid it will be impossible.

Still, there is hope. better late than never. Initially, I was thinking of skipping the theme reveal post totally. but then wait, it is just the starting and that is the actual challenge. right?? So here comes my #ThemeRevealPost.

We all do things, some good some bad for your home. Here, by home I mean not that house or apartment you stay in but your body. yes, that is where you live. right?

To be born with a human body is a real gift. and I mean it when I say this. In today’s world, we are so much engrossed and busy that we have totally forgotten about our own self. your own wellbeing your own body. Where you live in. Your body is not called a “temple” for nothing.

People nowadays spend most of their time in front of a screen. Be it television, laptop, computers, mobile, tablet etc. They even are not aware of the hand, head, body, neck position. You check yourself at this moment what is the posture of your body, hand, and neck. Yes, that creates pain.

People are so upset with their health these days. Diabetes, high / low blood pressure, hypertension, arthritis, back pain, etc all have become so common.

What are we doing to ourselves? Let us be aware and take proper care of our very own, “personalized” temple. Alright, let’s answer few questions

  1. Do you give yourself at least 10 mins?  (social media not counted)
  2. Do you call yourself 100% (ok at least 80%) fit
  3. Are you the one with not even single body problem
  4. Are you satisfied with what are you (/not) doing for yourself?

If your answer is a NO to all the above questions. Then go on reading further. If not, then also you can continue, no harm huh !! 😛

Every one of us wants to be fit. Fit, not as in “zero figures” for ladies and not just a “muscle man” for gents. Fit means you are healthy inside and outside. So here in April, I am gonna post one workout daily. Yes, just one. And few more interesting stuff. Just start with gifting 10 mins daily to yourself. If you already do workouts / yoga etc. then it will help you further. If not, at least this may motivate you.

Oh !! I forgot to tell you one thing. These workouts will be bodyweight workouts. That means you do not need any equipment. So just put on your tracksuit, grab the exercise mat and join me. What ?? I heard that. You don’t have tracksuit and/or exercise mat?? Don’t worry, just put on any tee and lower. and use any mat you have or just fold a bed sheet in half. See, now you have no excuses. 😛  So come on people out there. Tighten your willpower and let go of that laziness. Forget procrastination and start moving those hands and legs. Be ready to get some sweat out.

Keep an eye on this space. You can also sign up here by clicking “Follow” button at the right bottom of your screen, so that you do not miss a single workout. Let me know about your views in the comment section below.

 

If you are new to AToZChallenge check this out for more information. Get many more exciting posts here as well –  #BlogChatterA2Z

 

Check out my last year’s A2Z poems  “Her Learnings”  OR download the E-Book here.

 

 

theme reveal #atozchallenge 2018 blogging

 

Categories: A to Z Challenge, Blogchatter | Tags: , , | 4 Comments

Survivor #AToZChallenge Reflection


Last year, when I came to know about this, I decided to participate next year, that is 2017. I forgot, until I came across the theme reveal post on 20th March.

I shared this with my mother and she said, “why can’t you? , You can. At least you should try”. Her words were the real encouragement.

It was my first year participating in A to Z Challenge. And noowww….Yippee. I am so proud of me. I completed. I survived.. Yooohoooo!!

It was not at all easy for me to complete this challenge
While, in post delivery confinement, I was not sure if it’s even possible for me to do this.

I wrote posts on the day they posted. As I had not pre – drafted any of the posts or decided on theme or anything, I wrote letters from A to Z in a column and their respective words in front of them. Daily I take a word and write, that’s it. Now that was the real challenge. Isn’t it?? Well, for next year I hope I prepare posts beforehand on some nice theme.

My mother used to ask me daily ” which letter is it today? Did you submitted today’s post? ” That’s another reason for me to survive.

Pain, depression, baby blues, sleepless days and nights. All these had a mixed effect on my writings. There were days “I quit, nothing will happen” then there were days “come on Anami, you are not this weak, let’s do it”

I commented on various blogs and received much more comments and replies. Till letter M when at mother’s home it was great, I wrote, I commented, I shared. But after that it became a bit difficult. But anyways I am happy I survived.

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I tried sticking to “Her learnings”. These were poems,..Simple, short and straight. And in the process I learned a lot. Life is a learning process.

It had become a ritual throughout April, to write and write and write. Writing and thinking about writing was on my priority list. I was myself surprised,with the kid, how I was able to complete. Thinking process was continuously going on, while I was eating, walking, brushing teeth, feeding the kid, or even talking. I experienced the dual thought process. Talking to someone and drafting post in mind.

Then current circumstances helped me a lot in writing and writing helped a lot in handling those situations.

That’s the beauty of nature power. Everything is connected.

Thankful to those who commented, liked and shared my scribblings.

Apologies to those on whose blog I was unable to react, but I will definitely do that in near future.

Kudos and congratulations to all of us who successfully survived the challenge.

Categories: A to Z Challenge | Tags: , , | 2 Comments

Zenith #AToZChallenge


She lives
In peace

She took
The Challenge
Completed and
Learned lessons.

Lived life
At zenith
Of salvation
Of Satisfaction
Beyond expectations.

Wisdom more
Than her age.

She lived
In peace.

And Now
She rests
In peace.

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Categories: A to Z Challenge, English Poems | Tags: , | 9 Comments

Yes #AToZChallenge


She said
Yes
To others.
No
To herself

Now she
Says Yes
To herself
No to
Others

Her relation
With self
Has more
Worth.

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Categories: A to Z Challenge, English Poems | Tags: , | 10 Comments

Weight of Words #AToZChallenge


Is there
Weight in
Words??

If Yes,
Which is
Heavier ?

Unsaid words,
Or the
Words said.

If No
Why words
Create distance
Said and
Unsaid.

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Categories: A to Z Challenge, English Poems | Tags: , | 6 Comments

Value #AToZChallenge


Be it
Material things
Or
True relations
Or
emotions

Value what
You have

Once gone
These never
Come back.

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Categories: A to Z Challenge, English Poems | Tags: , | 4 Comments

Understanding #AToZChallenge


They both
Understood
Each other

They were
The Perfect
Couple

Then there
Comes
Evil eye

People created
Differences
Conspired

They fought
Got angry
Spoiled love

She make
Him
Understand
The truth

He agreed.

They are
Together Again.
For ever
and ever.

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Categories: A to Z Challenge, English Poems | Tags: , | 2 Comments

Trust #AToZChallenge


They say
Trust us
But they
Do nothing
Trust worthy
They doubt
They conspire
They say
Trust us
She knows
Her truth
She has
Pure heart.

Trust is
To be
Earned
Not asked
For.

She trusts.

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Categories: A to Z Challenge, English Poems | Tags: , | 2 Comments

Selfless to Selfish #AToZChallenge


She was Selfless
Caring for
Everyone around.
Trying to
Make things
Work properly.
They call
Her Selfish

Now She
Thinks of
Her own
Peace of mind.
No agitation
No sufferings
She doesn’t
Care Anymore
About others

Now She
Is Selfish.

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Categories: A to Z Challenge, English Poems | Tags: , , | 8 Comments

Realize #AToZChallenge


She was quiet
She understood

He realized
He repent

Their love
Doubled

Her quietness
Paid off.

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Categories: A to Z Challenge, English Poems | Tags: , | 12 Comments

Quiet #AToZChallenge


He shouted,
He said
Wrong words,
He cheated,
Love failed
Gap Created.

She listened
She understands
Built bridge
And
Relationship Saved.
She is Quiet.

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Categories: A to Z Challenge, English Poems | Tags: , | 7 Comments

Pain #AToZChallenge


There is pain
All around

Pain
Of body
Heals

Pain
Of Heart
Doesn’t

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Categories: A to Z Challenge, English Poems | Tags: , | 1 Comment

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Ramblings of a Writer

Living the Path of Life

Colleen Chesebro ~ The Fairy Whisperer

Paranormal Novelist & Fairy Prose Metrist

like mercury colliding...

...moments of unexpected clarity

Reflections!

Through My Lens...

Clanpedia

Because Learning Never Stops

Thoughts by Geethica

You are what you think

Aesha's Musings

Parenthood & More

Metanoia

...a transformation

L.E.R.T

Loose End of the Red Thread

Anami's Pensieve

Nami's Den ; Nami's Perception

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