Ms. Namita Nayyar:
Your workout daily routine? 5 fitness tips for women of any age group and health status?
Ms. Shalini Bhargava:
As far as my workout is concerned, I follow a combination of nearly all modes of fitness, Cardio,(aerobics, dance fitness, spinning) HIIT, weight training ,yoga and Pilates .I teach a variety of group fitness classes and lead the class, so get my own workout done. As far as weight training is concerned, I do that 3 times a week, for which I dedicate 40 mins to myself and not teach any class in that time. Same goes for Pilates, I try to squeeze in an hour and a half on at least 2 days to practise on different Pilates equipment. So summing up, and this could mean that I work out 2 or 3 hours daily, and absolutely a couch potato on a Sunday!!!
5 fitness tips for women of any age group and health status
Women must set aside an hour for themselves and perform any fitness activity that you love and enjoy. Consumption of a well-balanced, clean and healthy diet is a cornerstone of health. Women, must enjoy a range of healthful and wholesome foods encompassing fruits, vegetables, whole grains, healthy fats, low-fat or fat-free dairy and lean protein. Staying hydrated at all times is another aspect that should not be given a miss at any point. Drinking fluids is an important step to stay healthy and to maintain the function of every system in your body, most importantly your brain, heart and muscles. Fluids carry essential nutrients to your cells, flush out the unwanted microorganisms from your bladder, and averts constipation. Lifting weights too bestows women with a host of physical and mental health benefits like burning down more fats and calories, lends you a well-toned and sleek body, reduces the perils of muscle loss, condenses the jeopardy of injuries, majorly enhances body metabolism, reduces the risk of falling prey to diabetes, aids in protecting the heart, enhances the muscle strength and power and corrects bad posture, to name a few.
Ms. Namita Nayyar:
You are also the Program Director for Bollyout at Dance With Madhuri (DWM). How did this association come into being?
Ms. Shalini Bhargava:
So, I was working for Madhuri Dixit’s portal, Dance with Madhuri, as in doing videos in different fitness forms. Dr Nene and Madhuri ma’am are both fitness enthusiasts and wanted to create a program which was fun, effective and suitable for all, loosely based on Madhuri’s passion for dance. And from there emerged Bollyout, a dance fitness program, with moves and steps created by Madhuri ma’am and put into a fitness setting by me.
Ms. Namita Nayyar:
You are the Celebrity Trainer of Ms. Madhuri Dixit. Share with us 5 tips from her workout routine that have really helped her. Also 2 tips for family women, especially working mothers who tend to neglect their own health?
Ms. Shalini Bhargava:
Madhuri Dixit Nene Diet and Workout
Belonging to an industry where one requires to look visually presentable and well-dressed always, Madhuri believes in holistic fitness. For her, dance is her love, passion fitness and meditation. She practices kathak two to three times a week. For her, dancing is just not a way of life but it is also a form of workout. Her workout mostly comprises of yoga, Pilates, cardio, and weight training exercises. One of her chief secrets to a healthy diet is to consume food like the Japanese. Her diet majorly encompasses of healthy delectable like tofu, seafood, and sushi, a bowl full of soup served with poached mushrooms and assorted, leafy vegetables at the side. Consuming this diet lends her enough energy from all the rich irons, proteins, vitamins and minerals and also helps to balance her blood pressure and upholds heart health due to its low cholesterol value. Apart from this, fresh fruits and veggies top her diet, her breakfast comprises 3 egg whites with some veggies, a cup of almond milk and a handful of nuts. Occasionally, she also loves binging on kandha poha! For lunch she usually prefers to have two pieces of chicken or fish, some vegetables and a multigrain roti or a bowl of brown rice, salad and buttermilk. For evenings she usually has a bowl of makhana, some fruit and a cup of tea.. She has an early dinner which comprises of a bowl of salad, grilled fish or chicken and vegetables.
2 tips for family women, especially working mothers who tend to neglect their own health
In the quest of prioritizing the family requirements first, working women are always more likely to neglect their own nutritional needs. Feasting on the right amount of edibles would not only enhance their mood and energy but will also facilitate in upholding a healthy weight, helping you stay fit through every phase of a woman’s life. Moreover a well-balanced diet is a basic necessity for women’s health. A nutritious diet is the one that includes, a wide range of foods like fresh vegetables, fruits, legumes, whole grains, nuts, seeds, lean meat, eggs, proteins, healthy fats and dairy products that are low in fat content. Additionally a well-balanced diet lends a helping hand in majorly condensing PMS pain problems and keeping the bones strong. It also builds a robust immunity level, which aids in evading the indications of menopause.
Breakfast the most important meal of the day: Whether you are working or a house-wife, women must consider kick-starting their metabolic rate by incorporating proteins in their breakfast, you can choose from eggs, lean meat, salmon or low-fat dairy products. The human body has the tendency to burn more amount of calories with the intake of proteins rather than carbs, hence by eating a protein-rich breakfast, will help you to up your metabolism. Moreover, protein intake will keep you satiated and full for long intervals, thus you will end up eating far fewer calories for the rest of the day. The best way to add protein to your breakfast is by topping your morning toast with a scrambled egg, sautéed mushrooms, and omelette or with a slice of ham. Breakfast play a great role in maintaining a healthy weight, hence skipping breakfast is not at all advisable.
Mid-morning snack is must: Healthy snacking before lunchtime is a healthy option and should be a part of every women’s dietary chart. A protein rich salad, nuts, yoghurt, cottage cheese, are some healthy options.
Some form of exercise daily is a must, to keep the body fit, joints active and muscles supple. Like it’s said. “If you don’t use it, you lose it “So keep aside an hour for yourself, in which you indulge in any activity that you like and enjoy. Be it gym, yoga, Pilates, dance, some sport or a simple brisk walk.
