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runnerwithmuscles

Happy 72nd Republic day! Special THANKS to our AR

Happy 72nd Republic day!
Special THANKS to our ARMED FORCES .

#republicday
#myfitindia
#fitindiahitindia
#fitmom
#happyrunner
#happyrunning
#runnersofinstagram
#runnersofindia
#solorun
#roadrun
#runoftheday
#fitwomen

Core strengthening and stability......good enough

Core strengthening and stability......good enough and hard enough....

👉swipe ,save and do if this suits you....

#coreworkout
#corestability
#absworkout
#strengthtraining
#womenfitness
#fitmom
#workoutdaily
#sixpackabs
#fitspo
#fitnesslife
#instafitmom
#fitmomlife
#lovefitness
#strongereveryday
#strongnotskinny
#fithappens

Attack is the best defense. Saturday grind. #se

Attack is the best defense.
Saturday grind.

#selfdefense
#selfdefenceforwomen

A quick dynamic upperbody warm up/ stretching

👉A dynamic warm up/ stretching is done at the beginning of your workout . It focuses on actions similar to the movements you will do while working out.

👉In simple terms, a dynamic warm up/stretching is moving while you stretch or stretching through a joint full range of motion and preparing muscles for more intense exercise to come.

👉It promotes blood flow, helps prevent injury muscle sorness,and improves performance as well.

👉Never miss your warm up, can be done with or without any weight or band. If doing with weights, do it with light ones.

👉Swipe and save it for your next upperbody workout.

#warmup
#dynamicwarmup
#workout
#workoutdaily
#fitnesslife
#fitforlife
#fitnesscoach
#fitspo
#lovefitness
#instafit
#fitnessmotivation
#fitfluencer
#fitmom
#upperbodyworkout
#workonyourself

And the super sets ( Lowerbody body and core) Supe

And the super sets ( Lowerbody body and core)
Super sets means training two different/ same muscle groups back to back .( no break in between )

👉swipe and save for later

#supersets
#nobreak
#highintensity
#strengthtraining
#legsandbooty
#coreworkout
#womenfitness
#strengthtrainingforwomen
#fitmoms
#bestrongerthanyourexcuses
#hustleforthatmuscle
#musclebuilding
#strongereveryday
#instafitmom
#fitnessmotivation
#fitspiration

👉What is my pre workout? Or what meal do I su

👉What is my pre workout?
Or what meal do I suggest pre workout?
People often ask me these questions, honestly all my workouts are empty stomach. My first meal of the day is my breakfast which I eat post workout. When it comes to workout, I'm an early morning person and I don't feel like eating anything that early . I believe that one should not eat till you physically feel hungry.

👉You can read many theories on net about working out on fasting mode and also one should not workout fasting. Honestly you should believe your own theory or whatever you are comfortable with. I can't eat early morning, after my workout I physically feel hungry and I enjoy my breakfast.

👉Where do I get all the energy from ? See ,energy doesn't come only with the one meal or one thing you eat before your workout,( that can be an instant energy when required) otherwise there are many factors involved in how much energetic you feel. It doesn't depend on just one meal, but what you eat the entire day, how you spend your day, what was your last meal, how did you sleep last night? There are many factors responsible for your fluctuating energy levels.

👉I follow a disciplined lifestyle, where I take care of all the things mentioned above and I have been practicing it for years now. My energy level always remains on a higher side and It definitely comes with the practice .

👉If you think that this will happen to you overnight, no it won't. My energy levels remain same in all 30 to 31 days of the month and this just didn't happen to me, I have made myself this way. Low energy level has never been a reason for me not working out, there can be any other reason of this world but, low energy level definitely not.

👉I don't eat anything before my workout , that suits me well. But if you go down in energy and find it very difficult to even move without eating, then you should probably eat something .

Upperbody ( bi ,tri,shoulder) and core . I keep ch

Upperbody ( bi ,tri,shoulder) and core .
I keep changing my training pattern , it keeps it interesting and most importantly it suits my needs.

For me it is never like Monday chest day and Tuesday legs day or so on. That brings monotonous . The aim is to train each muscle group twice a week for maximum results and also work on endurance ,agility and flexibility . Working on optimum fitness, I train keeping all these things in mind .

My workouts are never random, I plan them. When I start I know exactly what is to be done for that particular day. It saves lot of time and gives meaning to my workout.

👉Swipe and Save
Can do push-ups on knees , if can't do full fledged.
Reps depending on the weight you are lifting, sets for 4 to 5.

#upperbodystrength
#upperbodyworkout
#coreworkout
#bodypositive
#workoutdaily
#instafitmom
#momwholifts
#womenfitness
#weighttrainingforwomen
#musclebuilding
#trainhard
#fitforlife
#fitbodyfitmind
#fitfluencer

👉For the beginners or amateur runners:- 👉D

👉For the beginners or amateur runners:-

👉Do you experience the pain either side of your abdomen while running? It is known as side stitch or also known as exercise related transient abdominal pain. It can be from cramping or a dull ache to a pulling sensation or a sharp stabbing pain. I too experienced it when I was an amateur runner. (I'm still learning running though) But the aim is to get better with each run.

👉Reasons or what causes it ?

👉Improper breathing, wrong posture,starting off too quickly, weak abdominal muscles ,a full stomach or the wrong running style can provoke a side stitch .

👉How to prevent it ?
Eat light meal or a light breakfast ,low in fiber and fat ,and 2to3 hours before the start .( if you eat before run) A small power snack right before the run ,like banana is an exception.

👉Warm up is a mandatory drill . A casual running warm up prepares not only the muscles , but also promotes optimal breathing.

👉Slow and steady. Start slowly and gradually pick up the pace. A side stitch is a signal that your body is overwhelmed .

👉Control your breathing. Irregular and shallow breathing can provoke a side stitch.

👉Strong core: Well trained core reduces rotational movements in the trunk .Well trained oblique muscles have been shown to prevent a side stitch.

👉The higher your endurance, the less often a side stitch will occur. This is because while running you train your diaphragm and your respiratory muscles.

👉When occurs ,switch to walk , drink some water and stretch.
P.S. run about yesterday

After struggling with shoulder impingement almost

After struggling with shoulder impingement almost for year, ( where my few movements got restricted, toe to bar was one of them) I'm finally able to do it. It was a great feeling.
( this was about Friday)

Monday starts with 10 km run. Have to adjust many things in 6 days,( one day is for rest ) hence changing my training pattern from today onwards . Making adequate place for run and strength training separately and also strength and endurance combination training ( MMA) . How can I forget rest, Sunday goes for complete rest.

Overtraining is never good , bifurcate your training pattern smartly ( what suits your needs )

👉swipe to see Friday's Core and Upperbody strengthening drills

#coreworkout
#toetouch
#toetobar
#upperbodystrength
#womenfitness
#fitmom
#fitnesslife
#lovefitness
#trainhard
#hustleforthatmuscle
#fitspo
#instafit

I don't want to be famous but successful. Popular

I don't want to be famous but successful.
Popularity not necessarily comes with success.
#gameon#flexon

#musclemom
#instafit
#fitmom
#muscles
#musclewomen
#womenfitness
#fitgirls
#shredded
#leanandstrong
#leangain
#strongnotskinny

Not like a normal Saturday. #weekendvibes #push

Not like a normal Saturday.

#weekendvibes
#pushyourselfeveryday
#punch
#fight
#endurance
#strength
#mixedmartialarts
#selfdefense
#womenfitness
#fitmom

Not weight loss but fitness goals:- First day vs

Not weight loss but fitness goals:-

First day vs last day pictures.
In 12 weeks combination plans.......
Started with 65.5kgs
Ending with: 60.7 kgs

Thanks a lot Rashmi for all the motivation and your commitment. In 12 weeks there was not a single day when you missed sending the plans. Looking at your commitment , I was more motivated to follow the plans religiously. Its only during the Christmas break I just lost my routine but I am getting back to it slowly. All your workouts are just amazing, there are so many varieties that I never got bored. After following your plan I have finally started waking up early and working out in the morning. For me is the biggest change. Although I was with you only for 12 weeks but I want to apply all what I learnt for whole of my life. Will stay connected with social media.
Thanks a lot again.

#clientdairies #clientreview #fatlossjourney #transformation #onlinetransformation #lifestylechange #lifestylecoach #nutritioncoach #onlinemealplans #homeworkout #fitnessgoals

No Matter how much I hate doing lunges, still the

No Matter how much I hate doing lunges, still the Lowerbody strengthening is incomplete without them.

You can hate doing them but can't ignore .

👉swipe and save for later

👉Bulgarian 👉cross 👉rack 👉and side lunges.

4 sets and reps depending on the weight I'm lifting ,I keep increasing it after each set.

#lunges
#lowerbodystrengthening
#lowerbodyworkout
#strengthtrainingforwomen
#strongereveryday
#fitmom
#womenfitness
#workoutdaily
#myfitindia
#lovefitness
#bootygoals
#gluteburn
#legsonfire
#legsday

The journey continues... #clientdairies #clientre

The journey continues...
#clientdairies
#clientreview
#onlinetransformation
#fatlossjourney
#lifestylecoach
#lifestylechange
#onlinemealplans
#homeworkout
#onlinefitnesscoach
#nutritioncoach

Forget about the breakfast, what's there for lunch

Forget about the breakfast, what's there for lunch ? Khichdi?

Stuff I ate ( ofcourse not the wrong one, but the amount 🙄) in the name of Lohri and Bihu, i should be eating khichdi for both lunch and breakfast.
Oats khichdi for breakfast and daal khichdi for lunch.

Getting back to the track, running empty stomach and eating oats khichdi for the breakfast .

It is not like, never going out of track (ife is to be lived happily) but coming back to it ASAP..

HAPPY Makar Sankranti to you all.

#happymakarsankranti
#cleaneating
#fitnesslife
#fitmom
#fitforlife
#lifestylecoach
#fitspo
#healthyandhappy
#healthiswealth
#healthyliving
#fitnesscoach
#fitnessgoals
#fitspo

Your food and lifestyle have a big influence on yo

Your food and lifestyle have a big influence on your energy levels. Tackling any obvious bad habits can be the solution to beat fatigue and put a spring back in your step.
Not eating enough or eating food that isn't nutritious on a regular basis will cause fatigue.

If your diet is overloaded with the food that causes spike in your blood sugar, you will feel fatigue as soon as the blood sugar levels drop down.

Eat a balanced diet that includes plenty of fresh fruits,vegetables, wholegrain, good fat and adequate protein.

YOU ARE WHAT YOU EAT

#nutritioncoach
#lifestylecoach
#lifestylechange
#fitnesscoach
#fitmom
#healthyliving
#selfcare
#selflove
#fitspo
#fitforlife
#fitwomen
#fitfluencer
#instadailymotivation
#instafitnessmotivation
#fitspiration
#healthandhappiness
#fitbodyfitmind
#bodygoals

Fit over 45 Women fitness: Even if you have consi

Fit over 45
Women fitness:
Even if you have considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle . That's because your body composition, metabolism, and hormones all change as you age, so the weight loss method you have used in the past may not be as effective or quick when you are a bit older.

You begin to lose muscle mass on a higher rate , so the composition of your body tissue changes. Having higher muscle mass raises your metabolism and your body burns more calories. So when you are dealing with the opposite----- less muscle mass means slower metabolism. Another thing that can slow metabolism is menopause. Menopause too make it hard to shed.

To jump start your weight loss ,the biggest focus should be to develop such habits that help you maintain and build more muscle mass. Training differently and also eating differently.

👆the client above is 46 years also have forced menopause... She eats what I give and also trains with me online... The way her body is showing changes is pretty impressive. She is getting fitter while enjoying the process.

#clientdairies #clientreview #fitover45 #womenfitness #onlinetransformation #onlinemealplans #onlinefitnesscoach #lifestylecoach #lifestylechange #liveyourbestlife #homeworkout #strengthtrainingforwomen #

How is your core game ? Keep it pretty strong . N

How is your core game ?
Keep it pretty strong . Needless to explain the benefits of strong core for any athletic activity, sports and for the day to day chores as well.

When I speak to my clients before starting the plan with them, most of them say that they have never trained their core or they don't train their core enough , or they think core means having abs .

Then I explain them the benefits of having strong core and how they should train it. I train my core for all 6 days even if it is just for 5 to 7 minutes at the end of my workout..Also training core is a mandatory part of all my workouts I plan for my trainess .#trainyourcoredaily

👉Swipe and Save for later .
Few with the med ball and few with the bodyweight

#coreworkout
#corestrength
#bodyweightworkout
#outdoorworkout
#fitnesslife
#fitbodyfitmind
#fitspo
#bodygoals
#fitforlife
#training
#exercise
#strength
#workoutdaily

28 days progress. The journey continues...... #o

28 days progress.
The journey continues......

#onlinetransformation
#onlinefitnesscoach
#clientdairies
#clientreview
#weightlossjourney
#fatlossjourney
#lifestylecoach
#nutritioncoach
#onlinemealplans
#bodygoals
#homeworkout
#lifestylecoach
#indianmeal
#homecookedmeal

Upperbody strengthening with free weights and mach

Upperbody strengthening with free weights and machine ,it is about 2 days back.
Started Monday with a strong 10 km🏃‍♀️
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👉Swipe and Save for later.

Happy Monday and a week ahead.

#upperbodystrength
#upperbodyworkout
#bodygoals
#weighttrainingforwomen
#fitwomen
#fitmom
#fitnesslife
#workoutdaily
#workoutoftheday
#strongeveryday
#strengthtrainingforwomen
#fitgirls
#fitrocks
#fitspo

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