Ms. Namita Nayyar:
What exercises comprise your fitness regime or workout routine?
Ms. Harj Hadani:
I think I answered that in #1-meditation, yoga and weight lifting. Cardio about 5 days per week and weight lifting 6 days per week. I take 1 rest day but it’s active rest with the family: so we go swimming or go for a hike or bike ride. We are a very active and fit family. My weight training consists of training back, shoulder, legs 2x week, glutes and arms.
Ms. Namita Nayyar:
Tell us about the daily diet that you follow to remain healthy and physically fit?
Ms. Harj Hadani:
I am a true believer in eating whole foods, real food and eating with no restrictions on those foods. Meal timing and portions are most important to set for your individual goals. I eat 6 small meals a day for a total of about 2500 calories-yes I eat a lot. Each meal will have about 25g protein, between 25-75g carbs and about 5-10g fats. Breakfast for example (meal 1) is oatmeal, protein powder, blueberries, added fiber and greens, 1 tsp cocnut oil. I do not restrict or count calories of fruits and vegetables, I believe they should be eaten to the hearts desire-they are not making you fat, the sugar making you fat is from processed foods, not real foods.
I also drink about 5 liters of water every day.
Ms. Namita Nayyar:
Share with us your food substitution tips for a healthy weight loss, post pregnancy.
Ms. Harj Hadani:
I think the main focus should be on eating a balanced amount of protein, carbs, and fats in each meal. Don’t under eat. Especially post pregnancy, you need to focus on healthy habits as your children will mimic your habits. Start by eliminating processed foods. How? If it comes in a box or can, it’s processed. Try to eat whole grains like oatmeal, rice, sweet potatoes for carbs. For protein keep it lean: fish, chicken, seafood, lentils and beans. For fats coconut oil, avocado oil, and nut butter.
Ms. Namita Nayyar:
Also, tell us your fitness tips for women doing a 9 to 5 job.
Ms. Harj Hadani:
My best tip is to practice waking at 5am. It’s hard for 2-3 days but once your internal clock adjusts, it’s a life changer. After work we are just too tired, either physically or mentally. Also, by working out in the morning you will be more inclined to stick to your diet all day, you rev up your metabolism to burn more fat throughout the day (especially if you’re at a desk job sitting all day), and you are free after work to still have time to spend with friends and family, more time to cook and prepare your meals for the next day. That is the next tip: meal prep, prepare all your weeks meals by planning 2 cooking per week. I cook on Sunday and again on Wednesday. I weigh out and portion all my days’ meals so it’s easy to take to work and stay on track.
Proper preparation prevents poor performance. My 5 P’s of success.
This interview is exclusive and taken by Namita Nayyar, President womenfitness.org and should not be reproduced, copied or hosted in part or full anywhere without an express permission.
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