Author Archives: Madhoo

How I maintained my diet during holiday in India

I stuck to my diet no matter where I traveled

I stuck to my diet no matter where I traveled

India will sideswipe you with its size, clamor and variety – but if you enjoy explore into complicated diversity and thrive on sensual overload then it is one of the most intricate and rewarding dramas unfolding on earth. You’ll quickly develop an abiding passion for it. The sounds of bells couch shells, religious chanting, put you on a transcendental high but my trip to India was a real challenge for me to maintain my diet and workout during traveling, but I did not let myself down. I left USA on December 21, 2013 and the coming month was marked completely for India. India welcomed me with equal zeal that I had assumed. Diet was my ‘dare’ for coming 30 days. I managed not to consume any sugar or flour products.

Preparing for my photo-shoot in India (Photography by Amit Gundh)

Preparing for my photo-shoot in India (Photography by Amit Gundh)

Breakfasts were omlette or Besan Crepes (cheela) or Daal Cheela or Rice Crepes. I always had other options. My family took good care of me when I was at home, and when I ate out I had options (aka junk food) to allure me but I did not betray my diet plan in any case. Conviction is the most important portion of a diet or workout plan. This is what I realized.

Workouts were easy. I went out for walks. When you are away from home, floor exercises

Traveling to a country like India itself can be therapeutic (Photography by Amit Gundh)

Traveling to a country like India itself can be therapeutic (Photography by Amit Gundh)

are the best options in hand. Because all you them for them is a floor, a mat and you. In the next part of the trip, I went to South India. Karnataka welcomed me with wide open arms. This is a land of temples, a land of the devout where new wonders await. The aroma of dosas and sambhar fills up your nostrils. If you were in south India, and did not have dosas you missed a lot in life. Even I had my fill of Dosas and Ragi Flat bread. Keeping a balanced diet was always my take. I was travelling, and exertion was much at time, I needed proteins to maintain a balance…If you want something you get it. My source of protein was Paneer Tikka big time when I had to go out and eat. I didn’t care about desserts anyways. On my trip to India I treated myself with a photo shoot after all that
hard work in 2013 I had to pamper myself at the end of the year. And undoubtedly the year ended in a lovely note, with all that warmth of my family by my side, and all that vacation pomp in me, rediscovering a new me. I was enjoying the journey both into India and into myself.

Fitness gave me the confidence to face the camera (Photography by Amit Gundh)

Fitness gave me the confidence to face the camera (Photography by Amit Gundh)

I want to thank my friend Amit Gundh for taking his precious time and doing a photo-shoot
for me in India- something I had long dreamt of doing. Amit, otherwise a PR and social-media professional, runs a photography learning group called LetThereBeLight in India (check his page www.facebook.com/ltblindia). I’d recommend him to all my friends who are looking for a fun photo shoot during their visit to India. We shot at Laksh Farm, a scenic organic farm near Delhi owned
by our friend Ila Lamba. My diet and fitness routine gave me additional confidence to face the camera. Maanvi Chaabra, our make-up artist, also did a fab job in giving me just the looks I wanted. All in all, I was quite happy with the results. Do let me know what you think :) .

How to maintain your workout routine

As I was traveling by tram today, I was wondering how several lives connect and then part off at their respective stoppages. As I got down, a sight of crowd of people, some waiting for the tram, some making way for their heavy luggage, some waiting for the tram with a perplexed look, made me think that the background story of each one of them would be different – each life wo

It helps to be friends with health conscious people

It helps to be friends with health conscious people

uld be hectic, racing against time, running to save each moment. That reminded me of people complaining that they do not get time to spare for workout in our busy schedule.

Obviously, some people’s schedule is challenging. But that should not be an excuse not to workout. In fact, that’s all the more reason one should work exercise to keep stress and ailments away, as lifestyle-related, or occupational hazards take a toll on our health more than anything else these days.

Here are some tips how to manage a healthy workout routine:

  1. You are freaked out when you miss an important appointment but missing a workout is okay? Schedule workouts like important appointments that you can’t miss. Every start of the week include workout in your planner.
  2. Evening workouts do not work? Start your day with workout, late meeting, evening events etc. Can become a hindrance in evening workouts. First few days will be hard for a morning workout but that will soon become a part of your routine.

    Eat right, and have timely meals

    Eat right, and have timely meals

  3. You eat healthy still putting on? Start using measuring cups, several times you eat mostly nutritious foods, but you serve yourself too much. Use measuring cups to identify a healthy serving.
  4. Do you grab pizzas and pastas as a substitute of quick lunch? Plan a week ahead what you’ll have for lunch and dinner. Planning ahead of time which helps you stick to a healthy options instead of buying you a greasy pizza which comes out of spontaneous decisions.
  5. Do you skip breakfasts in a hurry to reach your workplace? Do not skip breakfast, if you skip your breakfast you will tend to over eat at lunchtime. So, eat healthy at proper intervals.
  6. Low on time for gym? You could join a gym according to your convenience, like join gym near your workplace. So to reduce the transportation time. Moreover, seeing exercisers motivates you as well.
  7. Had an inactive day, sitting on desk all day long? Power walk wherever you go. When back from work or out for lunch, you should prefer to walk. Plus having a company adds to the benefit. Have a friend who’ll like to walk with you.
  8. You think weekends are for rest? Make up for the missed workout on weekends, do not prefer sleeping rather go for bumper workout, i.e. a bit extra than other day (you want to fit in old cloths. Don’t you?).

So follow these simple steps, plan your routine and rediscover yourself because you are the one who needs you more than anyone else.

Team Weight Loss = More Effective, More Fun

2013 was great for me. So there I was, cruising along on the exercise bike, elliptical (as I often am) and thinking (as I often do). I was thinking about the positive, sometimes amazing changes I’ve made in my life thanks to my gym and my trainers.

Ridhima: lost 26.5 lbs

Ridhima: lost 26.5 lbs

I was just about to congratulate myself as I saw the results in first two months, when I realized I should congratulate the whole group of friends and families who changed their life style AND STARTED WORKING OUT LIKE ME WHETHER IT IS USA, AUSTRALIA OR INDIA. A BIG TEAM WEIGHT LOSS WAS HAPPENING.

Why would anyone want to lose weight – or pursue any goal – alone? Every dieter should have a Weight Loss Team of people pulling for you, using their strengths to make up for your trouble areas. Think of what people have been able to accomplish when part of a team. Teams wrote the Constitution, built the Empire State Building and landed on the moon – all impossible if attempted alone. Two heads are better than one and five heads better than two. It is often said that the lead dog sets the pace for the others. Think about that. Human beings love to be around people and often their productivity multiplies when with friendly people. In group-fitness you have to be involved, human interaction calls for being accountable. People do not want to let their group or buddy down when this comes in terms of adherence of workout schedule it works wonders.

Ajay: lost 17.6 lbs

Ajay: lost 17.6 lbs

You can build a Weight Loss Team the same way you build a basketball, baseball or soccer team. Essentially, you fill different positions with people that are good at each position. That way, nobody has to do everything. They simply fill a specific role.

Here are some great team members to have:

  • Motivator– someone good at picking you up when you fall down and re-energizing you. When someone says lets raise the pace, you will feel that pint of energy in you rise up suddenly.
  • Positive Thinker– someone good at always looking at the bright side. The one who does not let the schedule be cancelled because the weather is not good, the one who will find alternatives.
  • Goal Guardian– someone good at keeping you focused on your goal and on track. One who prevents your workout session from just turning into a gossip session.

    Brian: lost 25 lbs

    Brian: lost 25 lbs

  • Exercise Buddy– someone good at making workout time fun and social.
  • Listener– someone good at being an outlet when you need to vent or talk about problems.
  • Informer– someone good at circulating health and fitness info, ideas and opportunities.
  • The Bizarre One– someone good at finding fun, interesting and crazy ways to stay active. Someone who alters an exercise to fun, for example- suddenly one day one of my friends came up with the idea of shifting 1 2 3 4 for jumping jacks to A goes for apple B goes for ball.

So if you’re struggling, if you’re having trouble staying on target, if you’re feeling frustrated, it might be time to start forming that Weight Loss Team of your own. Get them involved and remember:

Meenu: lost 15.5 lbs

Meenu: lost 15.5 lbs

‘LIFE IS TOO SHORT NOT TO MEET NEW PEOPLE, DO SOMETHING DIFFERENT AND HAVE FUN.’

 A BIG congrats to my friends who won by ‘losing’ in 2013:

                   Name                 

Pounds lost

Ajay

                               17.6 lbs

Meenu

15.5 lbs

Ridhima

26.5 lbs

Brian

25 lbs

Running my first half marathon

Running my first half marathon

My first half marathon

My first half marathon

This past year has been very special to me. As I turned 40, I told myself that this year I will test my limits when it comes to fitness. While you may feel otherwise, my story is not quite different from yours. I love food! Well, being a professional chef and caterer doesn’t help a great deal either. I seem to constantly be surrounded by some of the greatest temptations when it comes to food. Tasting everything is a part of my job. And in this whole process of tasting, one often falls prey to the aroma of a freshly baked cookie or exceptionally good-looking pasta.

Somewhere along all this, food became my downfall. Before I realized it, I had packed more than 30 pounds The side-effects followed. I started feeling sluggish, kind of lost and even unhealthy, given the fact that I was seemingly heavy around my mid-section now. When something of this sort happens, the whole universe seems to be conspiring against you. The jeans won’t fit, the slightly tight blouses would feel too tight and your confidence would disappear momentarily.

However, now I feel I haven’t just come out of that phase, I’ve also been able to achieve something that will take my fitness to all new level. Soon after I came to terms with my weight gain, I bega

My husband, Vipul joined me in the run

My husband, Vipul joined me in the run

n personal training with Donna Davis, from Life Time Fitness. We started strength training with 30 minutes of cardio. I’ve never ran at a stretch for 30 minutes but I decided to give it a shot and I did it with two breaks. It started with a 3 mile run. Then I joined a group called “Friends Who Run”. It was a group of lovely, cheerful ladies who would run every Thursday evening and Saturday morning. Apart from helping me build my stamina and getting me back to my previous level of fitness, these runs made me see some very picturesque areas of the city around me, which would have otherwise gone unnoticed. Every day we would notice one tiny thing that would be a unique experience. The training wasn’t only restricted to our twice-a-week runs and daily exercises. There was a strict diet plan that had to be followed and very religiously, at that.

After we thought we were adequately trained and that we had reached a level of fitness which was minimally required, we decided to run in a half marathon. Not just me, but even my husband decided to participate and before we realized it, we were in the marathon run, surrounded by so many others and we were all doing this for a cause.

Yayyy! I finished!! (winning doesn't matter)

Yayyy! I finished!! (winning doesn’t matter)

Yes, the run was taxing and I was nowhere near the first three or five or even ten people to have completed the entire circuit, but the experience, of the training, the run and everything else that spanned this period of about a month was enlightening, to say the very least. It was something that has made me grow in more than one way.

In the end, I would advice all my readers to get involved in such a regimen at least once. Start with the training and then, along the way, set a goal and work towards it. It will not only make your daily routine more exciting but will give you the strength that you need to work on something of this sort. It will ease your journey and make it seem all the more rewarding.

Nutter butters: the way to go this Diwali (with ‘how to make at home’ videos)

Nutter butters: the way to go this Diwali (with ‘how to make at home’ videos)

They say all things that taste good (read ‘sinful’) have butter in it. For example, most desserts and gourmet food you gorge on have butter in it. I am particularly talking about the butter made from milk we’re all so used to. It is butter that gives all delicious food the soft texture, making it melt in your mouth and smoothly flow down your throat. Yes that one! It’s time to do a little change. While conventional milk butter is tasty, it is also rich in some not-so healthy contents. And even if you’re just bored of having the same butter spread, here you have a healthy, tasty alternative- Nut butters, that gives you a whole lot of variety – almond, cashew, macadamia, peanut, pecan, pistachio, walnut – depending on which nut is it made of.

Nut butter

Nut butter

I used to love nuts as a child, but I never knew about nut butters, honestly. A few years on, during routine visit to Whole Foods I got to taste cashew butter and I was instantly hooked. It tasted heavenly. Since then I have always wanted to make my own nut butter at home, and here, I eventually did it! My son, however, only likes peanut butter.

Simply put, nut butter is a spread/butter made by crushing nuts. The result has a high fat content and can be spread like true butter, but is otherwise unrelated. Similar spreads can also be made from seeds not considered nuts in a culinary sense. Pumpkin seed butter, Sesame seed butter (usually called tahini), Soybean butter – generally called “soynut butter” and made from soynuts (roasted soybeans), Sunflower seed butter are some examples.

Nut and seed butters are rich in protein, fiber, and essential fatty acids and can be used to replace butter or margarine on bread or toast.

Almond butter, cashew butter and peanut butter are examples of other common nut butters. They are high in heart-healthy unsaturated fats, which may reduce your risk for heart disease when you choose them over saturated fats. These nut butters provide vitamin E, fiber and protein, too, and are cholesterol-free. As healthy as nut butters may be in moderation, remember to limit your portion size so you do not gain weight.

Making nut Butter at home

Making Nut butter is real easy. My how to make nut butter at home videos explain the step by step process you can follow to make your own.

Video 1: Variety of nut butters. View my video to know more About nut butters

Video 2: Hanuman Shakti butter (Almond butter). View my ‘how to’ video on Making almond butter at home

Video 3: Energy blaster butter (Pine-nut butter). View my ‘how to’ video on Making pine-nut butter at home
And yes, adding oil to your butter is totally optional. if you have heavy duty blender, you can totally skip adding oil. If you do add oil, the kind of oil you add makes a lot of difference. I recommend organic extra virgin first press or avocado oil. The quantity of oil also matters. Keep in mind you need good fat to lose your bad fat, so keep the quantity of oil to minimum.

Make your own nut butter

Make your own nut butter

The following table gives some approximate nutritional properties of a selection of nut and seed butters. It is important to note that many products contain additional oils or other ingredients that may alter the nut butter’s nutritional content.

Butter

Calories
(1
tbsp.)

Protein
(g)

Fat
(g)

Calcium
(mg)

Zinc
(mg)

Almond butter

101

2.4

9.5

43

0.5

Cashew butter

93

2.8

8

7

0.8

Hazelnut butter

94

2

9.5

N/A

N/A

Peanut butter – natural

94

3.8

8

7

0.4

Peanut butter – reduced fat

95

4

6

N/A

0.4

Sunflower butter

80

3

7

N/A

N/A

Soy butter (sweetened)

85

4

5.5

50

N/A

Soy butter (unsweetened)

80

4

6.5

30

N/A

Soy-peanut butter (added sweetener)

50

2

1.2

40

N/A

Tahini

89

2.6

8

64

0.7

 

Source: Wikipedia

So go ahead- pick your favorite nut and blend it into a yummie nut-butter. Pamper yourself or surprise your kids with your new ‘invention’ this festive season! Do let me know about your experience and if you found my blog/videos useful. Would loMaking almond butter at home

Nut butter

ve to hear from you!

 

 

Sharing my workout regime: The secret lies in ‘discipline’

Sharing my workout regime: The secret lies in ‘discipline’

My workout

Many different fitness articles and blogs will offer you many different types of advices. But one thing that will always run as a common thread along all of them is the emphasis on discipline. The discipline of a schedule is of utmost importance. Scheduling one’s exercise and work out helps to strategize your health’s development to perfection and to ensure that some sort of a discipline can be followed. This is what my week looks like:

My weekly workout schedule (I try to make it 5-6 days of work-outs in a week):
Monday: 20-30 min cardio followed by one hour of power strength training with Mark (fitness trainer). This training is to develop lean and healthy muscle and of course you lose weight in the process. It includes planks, lift kettle bell, burpees, mountain climbing, push ups, floor exercises, squats, frog jumps, shoulder press, weights and sprinting. Yes we do it all!
Tuesday: Spinning/tread mill 20-30 min and 30 min of totally core with my trainer Donna Davis.
Stretches and abs
Wednesday: All cardio outside: sprinting, hill running, elevation running, lunges, squats… heart rate goes up this day as it is all cardio.
Thursday: Spinning/tread mill 20-30 min + 30 min of totally core with Donna. Use bosque, sit-ups, tons of abs work-out, V-ups.
 
Friday: 20-30 min cardio followed by one hour of power / strength training with Mark.
Saturday: Walk/run of 40 min to an hour in my neighborhood.
In addition to all the above I do some stretches for my feet for 5 min each day as I have planter fasciitis.
You could put together a schedule after consulting a trainer or do it yourself after doing a little research online. I, for example, want to add Yoga one hour once a week starting next week to my schedule based on the studies my researches have shown me. So discipline yourself and make a schedule that motivates you to take up a host of beneficial activities- it’s the way to incorporate health into your lifestyle. And yes, don’t forget proper diet/nutrition to go with your workouts!

5 things to look for in a fitness trainer

5 things to look for in a fitness trainer

‘Fitness regime’ is a term that is thrown around too much and too easily. So much so that one tends to forget discipline required that plays a very important role in the entire process. What makes things worse is guides and trainers who offer a short cut to success which almost never yields long term results. It is, therefore, very important that we not only ask for professional help but also choose the right one. Here is a list of 5 things to keep in mind while choosing a personal trainer:

Me and my fitness trainer Donna Davis

Me and my fitness trainer Donna Davis

1.        Know your activity- the first and foremost step is deciding the type of regime you want to follow; whether it is yoga or exercise or anything else. Try to figure out what is it that suits your body the most. Once you have determined this, seek out help from a professional.

 2.       Talk it out and recognise compatibility- When you are choosing a trainer, (be at a fitness centre or out of the yellow pages) the most important part is having a discussion with the trainer. This discussion should help you determine whether his expertise overlaps with your interest- whether you two can work well together to enable positive results. He/she should also be able to recognise your trouble points, your body type and provide you with the best possible advice.

3.       Trainer’s attitude and fitness- Your trainer should know the importance of the balance between nutrition and exercise. It’s only a harmonious existence of the two that can ensure a healthy lifestyle. He/she should emphasise on the fact that it is an ongoing process, and treat it the same way. Extensive exercises and crash diets may seem tempting and exciting in order to reach your goal quickly but it won’t promise you a permanent result and may also, in fact, deteriorate your health. Also, the trainer should himself/herself be fit. An unfit trainer will not be able to fill the shoes of a role model for you to look upto.

Donna in action

Donna in action

4.       Motivation- It is extremely important that your trainer listens and motivates you. You should be extremely comfortable with him/her in expressing your insecurities and in turn the trainer should be good at motivating you and keeping you inspired not to give up. After listening to you he should time and again you talks about pertaining to nutrition, fitness, etc.

 

5.       Check references and credentials- Before hiring a trainer, always check for the references and testimonials of his past and existing trainees. Whether or not they are happy and how well the trainer facilitated their fight for good health. Apart from references, the trainer’s own accreditations, titles, certificates, etc. all build up his/her credibility.

My gym - Lifetime Fitness

My gym – Lifetime Fitness

The challenge lies in keeping your interest going. It is very easy to lose interest and give up in a tedious fitness regime. You trainer should hold the capability to captivate your attentions long enough for you to make fitness a permanent feature in your life. A good trainer would be one who takes fitness from being and extra effort in your daily routine to making it an effortless part of your life. Health is a priority and those delivering health should be successful endorsers of the same.

So if this list checks out in your personal trainer, you are good to go!

Soak in ‘D’ rays

Vitamin D, like the rest is an essential vitamin, which possesses a unique quality of being fat-soluble and thus exists in the fatty tissue of our body. This vitamin is not only obtained from the consumption of certain foods that contain it, but is also produced by a hormone in one’s body when under the sun’s rays.  It is therefore also called the ‘sunshine vitamin’. A study at Harvard states, “some people do not make enough vitamin D from the sun, among them, are people who have a darker skin tone, who are overweight and who are older. In addition to this, correctly applied sunscreen reduces our ability to absorb vitamin D by more than 90 percent.”

Foods rich in Vitamin D

Foods rich in Vitamin D

Carrying out functions such as absorption of calcium and phosphorous, it helps facilitate bone building making it absolutely essential especially for growing kids. A deficiency in this vitamin would lead to osteoporosis in adults or rickets in children. Osteoporosis is when bones loses density due to lack of minerals and are therefore prone to fractures. Even though its main function is to deliver minerals to bones, it also helps in the following spheres:

  • The heart: Being a skeletal muscle, vitamin D is found as a receptor in the heart. People with low levels of the vitamin are more prone to heart attacks.
  • Cancer: A lot of studies that have been undertaken (some that are still being undertaken) suggest that cancer help to lower the risk of cancer, especially colon cancer.
  • The immune system: Vitamin D helps to boost our immune system against illnesses such as tuberculosis and even seasonal flu.
Soaking in the sun - healthy and relaxing

Soaking in the sun – healthy and relaxing

There are about 5 forms of Vitamin D out of which D2 and D3 are most important and are taken in the form of supplements. D2 (or ergosterol) are good absorbers of harmful UV rays and therefore serve as a sunscreen to help protect these rays. It is produced in invertebrates but not in vertebrates. D3 (or cholecalciferol) is generated in the body when UV light reacts with the skin.

Vitamin D is found in a bunch of everyday foods that we should all make a point to incorporate into our daily meals. Such as:

  • Fish/Oysters/Caviar: Raw fish contains higher levels of Vitamin D than cooked. Fish such as salmon, tuna and mackerel, as well as fish liver oils are good examples of the same. While oysters too are a good source of vitamin D, they have cholesterol so should be eaten in moderation.
  • Soy products: Soy products such as tofu and milk are usually fortified with vitamin D.
  • Dairy products: Milk products are so rich in calcium that it’s but sensible to fortify it with vitaminD.
  • Eggs: Along with other vitamins and nutrients, eggs are also rich in vitamin D.
  • Mushrooms: Also rich with a good content of the vitamin.

 

References:

 

The art of meditation

The art of meditation

Wake up, dedicate every thought towards getting out of the house, once out you’re in the same monotonous war zone that drains every bit of your energy out, get back home, prepare of the next day at war. And this is one’s general routine simply put. Does anyone else notice the amount

Chanting 'Om'

Chanting ‘Om’

of stress we’re taking to simply get to the end of each day? Stop. Breathe. Calm is truly the need of the hour because this rut will bring stress and illness to us. A sense of calm is the need of the hour and meditation is the path to this goal.

What is meditation exactly? It is the process that involves clearing your mind of every thought and letting just one thought consume it. Usually meditators concentrate on inhaling and exhaling but it could also be a chant of some sort that helps you to concentrate such as ‘om’. The idea is to sit with closed eyes and a clear mind and recognize when an extra thought trickles in, and stray it off and return to focusing.

meditation

Meditation is like an exercise for your brain, and like all exercises it isn’t easy to do when you start of, but it gets easier with practice. Like other exercises, it also helps to strengthen the part you’re exercising, in this case, the mind. This practice of a single pointed focus enables us to improve not only our attention but also helps in reducing stress by a huge margin. It boosts our working memory and attention. But not just that, meditation also helps in improving empathetic aspects of oneself.

This activity is fool-proof, so to speak. Ongoing since pre-historic times the ancients believed that through meditation we get in touch with our very core, our true self, which enables us to have a clear perspective. And a healthy mind as such will lead to a healthy body ready to take on any challenge thrown at us.

Fixing that posture

Fixing that posture

Our race has evolved from having bent vertebrae to upright ones. Instead of basking in the glory of this more evolved structure, we seem to be disrespecting it through a stubborn inclination towards bad bent postures.

A busy day in our busy lives involves a lot of physical activity. During all of this activity we are basically pushing our bodies against the pull of gravity, fighting it to reach from A to B. The postures we usually tend to take put a lot of strain on our muscles, negatively influencing the entire body. What we don’t realize is the extent to which these tiny little things can affect one’s body.

Fixing that posture

Regular exercising and stretching help strengthen your core and back

The fix for the same is also tiny and easy. And since it is the natural way one’s muscles should be, these fixes aren’t difficult to incorporate. The first and foremost would be sitting upright. Sitting upright doesn’t mean staying stiff but in fact means having a neutral posture and allowing the spine it’s natural curves. A correct posture can be denoted through the alignment of one’s ears, shoulders, hips and knees, all in one straight line.

While standing, one must ensure that their body weight is to the ball of the foot, and no

t the heels. Leaving one’s body weight to the heels results in misalignment of the body. It’s also important to level one’s chin in a way that the top back region of one’s head is the highest point. With sitting too, one needs to ensure that the spine is correctly aligned. With one’s feet resting on the ground, the lower back should maintain an arch. While sitting, though, one must make a conscious effort to avoid slouching, or crossing one’s legs. These things create a lot of tension in the knees and muscles.

A good body posture not only makes for a healthier person physically, but also mentally. Studies have shown that people who sit up straight and have a correct posture are more likely to believe in the thoughts they have and hence have a lot of confidence. The reason being- just as an inferior body language affects the thoughts of others towards us; it does the same for our own mind. So it is important not only for a fitter body but also for a more successful attitude towards life that one keeps in mind these rules.

It’s in these little things where the secrets of healthy living are hidden. Incorporating them may not be as easy because it can get difficult to keep a check on oneself every minute, but it you will feel a world of a difference once you successfully have.

Do let us and other readers know if you have benefited by correcting your posture at work-desk or at home.