💪 A Sample Fitness, Nutrition & Tip

Beginner Full Body Workout (30 mins)

Frequency: 3 times per week

🟩 Warm-up (5 minutes):

Arm circles – 30 sec forward + 30 sec backward
March in place – 1 min
Jumping jacks (low-impact if needed) – 1 min
Hip circles – 30 sec each side
Torso twists – 1 min

🟨 Workout Circuit (Repeat 2–3 rounds)

Do each exercise for 30–45 seconds, rest 15 seconds between exercises.

Bodyweight Squats – Legs & glutes
Wall Push-ups or Knee Push-ups – Upper body
Glute Bridges – Glutes & core
Bird Dog – Core stability & back
Seated Knee Raises – Abs (can be done on a chair)
Standing Side Leg Raises – Hips & balance
Arm Circles (forward/backward) – Shoulders

🟥 Cool Down & Stretching (5–7 minutes):

Forward fold – Stretch hamstrings
Quad stretch (standing) – 30 sec each leg
Chest stretch against wall – 30 sec each side
Child’s pose – 1 min
Deep breathing – 1–2 mins

🟧 Tips for Beginners

Start slow. It’s okay to do just 1–2 rounds

🥗 Day 1 Meal Plan

1st DAY

PB: Lemon juice and cinnamon in lukewarm water
B: Greek yoghurt with oats, chia seeds and berries
S: Green tea, 1 boiled egg and 1 apricot
L: 100gms Chicken breast with french beans and broccoli 1 tsp olive oil and brown rice
S: 7 Almonds and 1 cucumber
D: 100gms Grilled fish with lettuce tomatoe and cucumber 1 tsp olive oil and 1/2 avocado

Daily Calorie Total: ~1,300–1,350 kcal

Macros (approx.):

Protein: 90–100g (great for fat loss & muscle retention)
Carbs: Moderate
Healthy fats: From fish, olive oil, almonds, chia

💡 Tip for Weight Loss Success:

Drink 2–3L water daily

Weekly Fitness Workout Plan

MONDAY 🔥 Target your butt, legs, and abs

✅ 20 minutes of cardio activity 🏃
If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

✅ 20 Squats 🦵
To do: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.

✅ 20 Lunges 🏋️
To do: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.

✅ 25 Deadlifts 💪
To do: Stand with your arms hanging in front of your body with a two- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.

✅ 40 Reverse Curls 🔄
To do: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular. Raise and then lower your butt two to four inches off the floor.

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TUESDAY 💪 Target your arms and chest

✅ 20 minutes of cardio activity 🏃

15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.

✅ 20 chest presses 🏋️
To do: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.

✅ 20 tricep dips ↘️
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.

✅ 20 biceps curls 💪
20 per arm holding a five- to eight-pound weight

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WEDNESDAY 🏋️ Target your back and shoulders

✅ 20 minutes of cardio activity 🏃

✅ 25 jumping jacks 🤸
Holding one- to three-pound weights in each hand

✅ 20 lateral raises ➡️
To do: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.

✅ 40 front raises (20 per arm) ⬆️
To do: Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it’s shoulder-height. Slowly lower it, then raise and lower your left hand.

✅ 20 shoulder presses 💪
To do: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head so they are straight, then slowly lower them.

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THURSDAY 🔥 Target your butt, legs, and abs

✅ 20 minutes of cardio activity 🏃

✅ 30 donkeys (15 per leg) 🦵
To do: Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.

✅ 15 squats 🏋️
To do: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.

✅ 20 pelvic lifts 🛌
To do: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.

✅ 20 oblique twists (20 per side) 🔄
To do: Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

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FRIDAY 🎯 Target your trouble spot

Think of this as work-on-your-weakness day.

✅ 20 minutes of cardio activity 🏃

If your arms need more sculpting than other areas of your body, repeat Tuesday’s workout.
If your back and shoulders feel especially weak, do Wednesday’s workout.
If your butt, legs, and abs need more help than they got on Monday and Thursday, do Monday’s workout again.

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❓ FAQs

Q. a) Best natural remedies for health and psychosocial stress management.

Q. b) WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (If allowed by one’s health conditions), or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.

📌 As Featured In

🪑 Chair Based Exercise (CBE)

✅ Chair-Based Exercise Routine (15–20 Minutes)

What you’ll need:

A sturdy, armless chair
Comfortable clothing
Water nearby

🧘‍♀️ 1. Seated Posture Check & Deep Breathing (2 minutes)

Purpose: Calm the mind, improve posture, and oxygenate the body.

Sit tall, shoulders relaxed, feet flat on the floor.
Inhale slowly through the nose for 4 seconds.
Exhale gently through the mouth for 6 seconds.
Repeat for 5–6 breaths.

🚶‍♂️ 2. Marching in Place (Seated) – 1 minute

Purpose: Warm-up, improve circulation

Sit upright.
Lift one knee at a time as if marching.
Use arms if comfortable (swing gently).

💪 3. Seated Arm Circles – 30 seconds each direction

Purpose: Loosen shoulders, improve range of motion

Extend arms to the sides.
Do small circles forward, then reverse.

🦵 4. Leg Extensions (Seated) – 10 reps each leg

Purpose: Strengthen thighs and knees

Sit tall, extend one leg straight out and hold for 2 seconds.
Lower slowly. Repeat with the other leg.

🦶 5. Heel & Toe Taps – 10 reps per foot

Purpose: Ankle mobility, circulation

Keep heel on the floor, lift toes (toe taps).
Then keep toes down, lift heels (heel taps).

🧱 6. Seated Push-ups (Arm Strength) – 8–10 reps

Purpose: Strengthen arms and shoulders

Place hands on the armrests or sides of the seat.
Push down to lift your body slightly (just off the seat), then lower slowly.
If unable to lift fully, just press and hold lightly to engage muscles.

🧍 7. Sit-to-Stand (If safe) – 5–10 reps

Purpose: Build leg strength and balance

From seated, push through heels and stand up slowly.
Use arms on the chair if needed.
Sit back down slowly with control.

🧘 8. Cool Down: Seated Stretching (2–3 minutes)

Neck rolls: Gentle side-to-side (avoid full circles).
Shoulder shrugs: Up, back, down (slow and relaxed).
Side stretch: Reach one arm overhead and lean slightly.
Hamstring stretch: Extend one leg, reach toward the toe gently.

🧘‍♀️ 9. Revitaliser – Seated Posture Check & Deep Breathing (2 minutes)

(Same as step 1)

😴 10. YAWN AND WAKE-UP

📝 Tips:

Do this routine 3–5 times per week.
Always move slowly and with control.
Stop immediately if there’s pain, dizziness, or shortness of breath.

🏋️‍♀️ EXERCISE PLAN

Week	Cardio	Strength	Goal
Week 1–2	30–40 min brisk walk x 5/week	Bodyweight (15–20 min) x 2	Build consistency
Week 3–5	40 min walk x 5/week	Add dumbbells/resistance bands x 3/week	Boost fat burn & metabolism
Week 6–7	Intervals 2x/week + walking	Strength x 3/week	Break plateau & build tone
Week 8	30–45 min daily walk	Light full-body strength x 2/week	Maximize visible toning

🔥 BLAST V13.1 Structure

Approx 5 minutes per complex – Differing Protocols

Complex 01 – Dynamic Warm-up & Mobilisation
Complex 02 – Peripheral Heart Action
Complex 03 – Propulsion
Complex 04 – High Intensity
Complex 05 – Core
Complex 06 – Active Recovery Cool down

Complex 1 – Mobilisation for shoulder stability & spinal mobility

Protocol: Constant time, 4 moves, 2 rounds

Sit back crunch to upward dog – 20 sec
Prone spinal rotation hand out wide – 10 sec
Hip rotation R leg then L leg – 20 sec
Kneeling pushups – 10 sec
Scapular retractions – 10 sec

Complex PHA

Protocol: Constant Repetition, 20 sec rest, 3 rounds

Sumo squat – 6 (depth & speed)
Sumo squat walk – 12 steps (keep chest & eyes up)
Plank walkout to stand position – 3
Hand wide lateral pushup – 6

Complex HIIT

Protocol: Constant time, 15 sec on, 15 off, 2 cycles

Alternating floor forward and backwards
Single arm mountain climber R side
Single arm mountain climbers L side
Push-up with alternating plank superman (avoid hips out)

Complex Propulsion

Protocol: Ascending pyramid 6-8-10-8-6

Fast lateral tuck jump R then L
180° turn touch floor
Alternating single leg burpee

Complex Core

Protocol: Constant time, 15 on / 15 off, 3 rounds

Alternating knee lift crunch
Torso rotation (like hitting a golf ball)
Good mornings (back extensors)

Complex Active Recovery

Protocol: Constant time, 20 sec each, 2 rounds

Chest stretches
Calf stretch (3D mobility)
Hip flexor stretch
Hamstring stretch

Pilates

Pilates was developed by Joseph Pilates in the 1920s, and is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasises proper postural alignment, core strength and muscle balance...

Duration: 1 hour (Pg 88)

Yoga

Yoga, which originated in India, comprises physical, mental, and spiritual moves... The 12 common poses to master are: Mountain, tree, warrior, lunge and salute, one-legged balance, triangle, pigeon, bridge, cat, seated twist, cobra, downward dog, and total relaxation...

Duration: 1 hour

🌟 A few reasons why you should meet us on a trampoline

Lymphatic Circulation
Protects the joints
Strengthens the body from a cellular level
Muscle endurance
Quicken your recovery
Promotes Tissue repair
Increases respiration & breathing capacity
Increased G-Force strengthens musculoskeletal systems

Trampoline Burpees

Level 1: Step on – deep squat, step off, plank.
Level 2: Jump on – deep squat, jump off, plank.
Level 3: Single leg hop on, jump off, plank.

Breath-work

Even simple breath exercises like box breathing (inhale 4 sec, hold 4, exhale 4, hold 4) can be paired with movement...

⚖️ Understanding the difference between Overweight and Obesity

An overweight person is defined as...

BMI 25–29.9: Overweight
BMI 30–34.9: Low-risk obesity
BMI 35–39.9: Moderate risk obesity
BMI ≥ 40: High-risk obesity

South Asian Criteria:

BMI 23–27.5: Overweight
BMI 27.5–32.5: Low-risk obesity
BMI 32.5–37.5: Moderate risk obesity
BMI ≥ 37.5: High-risk obesity

Pg 112 from my second book ‘A Guide to Health Narrative of Prevalent Diseases’