Strong With Renu

Empower your fitness journey

Category: Lifestyle (Page 1 of 2)

My 36-Hour Water (and Tea/Coffee!) Fasting Adventure: The Real Talk

May 17, 2025 / / 0 Comments

So, you know how I’m always trying new things and sharing the good, the bad, and the “did that really just happen?” Well, the 36-hour fast has been on my radar for ages. And finally, I just went for it! Twice, actually. And because we’re friends here, I’m going to give you the honest-to-goodness, no-fluff breakdown of my experience.

First Things First: The (Pretty Straightforward) Rules of the Game

This isn’t some crazy complicated diet, thankfully. Here’s the deal:

  1. Water is Your Main Squeeze: All day, every day (and night!). Still, sparkling, whatever quenches your thirst.
  2. Our Little Extras: Herbal Tea and Black Coffee: Good news for us caffeine and cozy-tea lovers! Plain herbal teas (think peppermint, chamomile, hibiscus – no added anything!) and black coffee (again, nothing added) were my allowed companions on this journey. They can make things feel a little less…empty.
  3. Tune In To Your Body: This is super important. If you start feeling seriously unwell – dizzy, super weak, like you might actually faint – please listen to your body and break the fast. No gold stars for pushing yourself too hard.

Now, the cool thing about 36 hours is how it fits into a weekend. Here’s the typical timeline I aimed for:

  • Friday Evening (12 hours): From around 7 PM (after dinner) to 7 AM Saturday morning. Hello, sleep! This part is usually a breeze.
  • Saturday (12 hours): 7 AM to 7 PM. This is where you really feel it, the daytime stretch without food.
  • Saturday Evening into Sunday Morning (12 hours): 7 PM Saturday to 7 AM Sunday. Almost there! Hopefully, you’re winding down and getting ready for a good night’s sleep (and eventual breakfast!).

A little word of my own hard-earned wisdom: If you’re new to this, maybe start with a shorter 24-hour fast first. It’s like a practice run for the main event. Trust me, your body will thank you.

My 36-Hour Fasting Chronicles: The Nitty-Gritty

Okay, let’s dive into my two attempts. I kept notes (because that’s what us organized bloggers do!), so you’re getting the real deal.

Attempt #1: March 22nd – My “Curiosity Got the Better of Me” Fast

  • Saturday, 6:00 AM: Woke up feeling…normal. Started the day with a bit of meditation. Trying to set a calm tone.
  • 7:30-7:45 AM: Making breakfast for the family. Surprisingly, skipping my own didn’t feel too difficult, probably thanks to my occasional dabbling in intermittent fasting.
  • 8:00-8:30 AM: More meditation. Trying to keep the good vibes going.
  • 9:30 AM: Sipping on some warm water. Still feeling okay.
  • 9:30 AM – 12:00 PM: Family time! This is when those first little whispers of hunger started. Nothing dramatic, just a gentle reminder that food exists.
  • 11:30 AM: Almost went for my usual morning coffee with a bit of healthy fat, but remembered the rules! Settled for a plain black tea instead. My willpower was being tested early!
  • 12:30 PM: Okay, energy levels dipping a bit. Standing for too long felt like a chore. Found myself lounging on the bed with my cup of tea.
  • 1:15 PM: Made lunch for the kids, did the cleanup at a snail’s pace, and brewed another cup of green tea. The smell of their food was…definitely noticeable.
  • 2:00 PM: A light headache decided to join the party. Not fun.
  • 2:10 PM: My little trick! I made a “rock salt tea” – black tea with cinnamon and a pinch of rock ginger salt. Sounds a bit odd, but it was surprisingly soothing and the headache actually eased up!
  • 2:30 PM – 4:00 PM: Hit a wall of tiredness. Had to take a nap. Felt really sluggish.
  • 4:00 PM: Woke up feeling extremely fatigued. Couldn’t believe how heavy my limbs felt. My stomach was definitely making its presence known – those deep, rumbling hunger pangs. This was real hunger, not just a craving.
  • 4:30 PM: Forced myself to get up and move around the house a bit. Gentle movement actually seemed to help lift the fog a little.
  • 5:00 PM: Switched to hibiscus tea. The fruity flavor was a nice change and gave me a tiny little lift.
  • 6:30 PM: Went for a short walk outside. Fresh air did wonders! My energy started to come back a bit.
  • 7:00 PM: Made dinner for the family, did the bedtime routine. By this point, the intense hunger had surprisingly faded.
  • 8:00 PM: Feeling okay, the crazy hunger was gone, but my energy was still on the lower side.
  • 8:30 PM: Lost myself in a good book. Distraction is your friend!
  • 9:00 PM: Lying down felt a bit strange, almost like my body temperature was slightly up. Found it hard to get comfortable.
  • Sleep (around 2 AM): Took a while to fall asleep, felt a bit restless. Woke up feeling surprisingly refreshed at 2 AM, then managed to drift back to sleep.
  • Sunday, 5:00 AM: Woke up feeling fantastic! Energetic, light, just…really good.
  • 5:45 AM: Did some gentle yoga. Felt doable and gave me a nice energy boost.
  • 8:00 AM: Made breakfast for the family (apples and khichdi). The smell was tempting, but I stayed strong!
  • 8:30 AM: A lovely 20-minute walk.
  • 8:45 AM: Broke my fast with some juicy apple slices, followed by the khichdi. Pure bliss!
  • Rest of the day: Felt incredibly light and had a very…efficient…bathroom experience. You know what I mean!

Attempt #2: May 10th – 11th – The “Okay, I Know What to Expect” Fast

  • Friday, 6:30 PM: Had a bit of a “last supper” – samosa, dhokla, and pani puri. Maybe not the wisest choice, but hey, live a little!
  • Saturday, 10:00 AM: Black coffee. Feeling surprisingly energetic and focused.
  • 12:40 PM: Hunger pangs are present, but my energy level is still pretty good.
  • 1:12 PM: Sipped on some pink salt water.
  • 1:12 PM – 2:40 PM: Energy levels remain steady, and my determination is strong!
  • 2:40 PM – 3:00 PM: Felt a wave of sleepiness and took a short nap.
  • 3:15 PM: Enjoyed a cup of hibiscus tea. Feeling a bit weaker, but still manageable.
  • 5:30 PM: Managed a light workout! Felt a little sluggish beforehand, but the movement actually gave me a nice lift afterwards.
  • 6:30 PM: Cooking dinner for the family. Surprisingly, no intense cravings or overwhelming hunger. Just a fleeting thought of wanting to taste things, quickly dismissed by asking myself if I actually needed to eat. Nope!
  • 7:00 PM: Movie night! A great distraction.
  • 9:00 PM: Feeling completely normal, full of energy and surprisingly calm.
  • 10:00 PM: Slept like a log! No issues falling asleep this time.

My Simple Dos and Don’ts for This Fasting Thing

Learned a few things along the way, so here’s the easy-to-digest version:

The “Yes, Please!” (Dos):

  • Drink plenty of water. Keep that water bottle handy!
  • Listen to what your body is telling you. If it screams “stop,” then stop.
  • Rest when you feel tired. Don’t try to push through extreme fatigue.
  • Engage in gentle movement if you have the energy. A short walk can sometimes help.
  • Find things to keep your mind occupied. Boredom can lead to food thoughts!
  • Have a clear reason why you’re doing this. It helps with motivation.
  • Reintroduce food slowly and gently after the fast. Your tummy will thank you.

The “Oh No You Didn’t!” (Don’ts):

  • Engage in intense exercise. Save that for after you’ve eaten.
  • Ignore signs of serious discomfort or illness. Your health is paramount.
  • Constantly talk or think about food. It just makes it harder.
  • Break your fast with a huge, heavy meal. Ease back in!
  • Attempt this if you have underlying health issues without chatting with your doctor first.

My Go-To Hacks and Simple Tips

How did I, a busy woman in her 40s, actually make this happen? Here are my easy-peasy tips:

  • A Pinch of Salt: A tiny bit of pink or rock salt in your water or tea can help with electrolytes and those pesky headaches.
  • Embrace Your Allowed Drinks: Herbal teas and black coffee can make the “no food” thing feel a little less stark.
  • Focus on Your “Why”: Keep reminding yourself of your reasons for trying this fast.
  • Distraction, Distraction, Distraction: A good book, a captivating movie, a fun hobby – anything to keep your mind off food.
  • Remember It Gets Better: The first few hours can be the toughest. Stick with it, and it often eases up.

So there you have it, my friends! My 36-hour fasting adventures, the slightly longer but hopefully still easy-to-understand version. It’s definitely an experience! Would I do it again? Maybe! There’s a certain feeling of lightness and accomplishment that’s quite interesting. But it’s not something to take lightly (pun intended!).

Have you ever dabbled in fasting? Got any simple tips or funny stories? Share them in the comments – we’re all in this together!

Stay awesome!

Love,

Renu

60 days No Sugar Challenge: How to make it work?

May 1, 2025 / / 0 Comments

Yeah, yeah, we hear about all these tremendous health benefits of ditching the sweet stuff. But let’s be real, the thought of actually doing it? For 60 whole days?! It sounds less like a health kick and more like a hostage situation with carrot sticks. So, how do we make this “no sugar challenge” not end in tears and a midnight donut raid? Let’s dive into making this thing actually work, shall we?

This plan is designed to help you eliminate processed sugar from your diet and adjust to a healthier way of eating.

Rules of the Road:

  • No Processed Sugar: Absolutely no processed sugar in any form. This includes white sugar, brown sugar, jaggery, coconut sugar, syrups, caramel, sugar substitutes (artificial sweeteners), and anything labeled as “added sugar”.
  • Read Food Labels: Meticulously check food labels to identify and eliminate products with added sugar. Be aware that sugar can be listed under many different names (e.g., sucrose, fructose, glucose, corn syrup).

Photo Credit: https://www.ithrivein.com/blog/how-to-read-food-labels

  • Allowed Sweetness: The only sources of sweetness allowed in your diet are:
    • Raisins
    • Dates
    • Fruits (in moderation)
  • Duration: 60 days

Expectations:

  • Initial Cravings: Be prepared for strong sugar cravings, especially in the first week or two. This is normal as your body adjusts. You might feel sad or depressed, these are symptoms of withdrawal.

Photo by Andre Hunter on Unsplash

  • Taste Bud Adjustment: Your taste buds will change. Over time, you’ll become more comfortable to the natural sweetness of foods and enjoy sweetless flavors.

Tips and Hacks for Success

  • Sugar-Free Environment:
    • Remove all sugary items from your kitchen and any easy-to-access locations.
    • Create a designated “sugar box” in a less accessible place to store these items (for others in the household, if applicable).
  • Protein and Healthy Fats: Eat a lot of protein and healthy fats in each meal to help curb cravings.

  • Anytime your Sugar Craving kicks in: Tell yourself, my body doesn’t need it, its just my addiction calling. I have given enough nutrition to my body to survive and thrive. If my body needs fuel it will tell me via hunger pangs, headaches, fatigue and low energy sensations and I will give it what it needs. I won’t give up to my mind.

  • Build a support group: Include your friends of family members to take part in this challenge. It creates a huge difference to do it together and keeps you motivated and on track.

  • Additional Tips:
    • Dry coconut helps with sugar cravings.
    • Hibiscus tea can be a helpful beverage.
    • Cinnamon tea comes handy in fighting the sweet urges.

Google Calendar for Daily Motivation:

Add this calendar to your Google Calendar for daily motivation and reminders:

Lets journey together! We’re talking better energy, clearer skin, stronger heart health, smaller waist and the power to say “no” to that 3pm cookie like a boss.

So grab some willpower (and maybe a friend to suffer with), and let’s crush this challenge!!!!

vegetarian protein
Image Source: Unsplash

12 High Protein Vegetarian Meal Ideas

August 8, 2024 / / 1 Comment

Tired of boring protein shakes? Craving flavorful and satisfying meals? It’s time to discover the incredible world of plant-based protein! Packed with flavor and nutrition, these vegetarian Indian meals prove that you don’t need meat to build a strong and healthy body. This meal plan is packed with 15 delicious Indian dishes that are loaded with protein to keep you energized and satisfied throughout the day.

From hearty breakfasts to wholesome lunches and dinners, we’ve got you covered.

1. Black Chana Salad:

Serving Size: 1 cup

Total Protein: 10g

2. Rajma Curry with Rice and Salad

Serving Size: 1 cup

Total Protein: 12g

3. Moong Dal, Millet Roti, Green Curry, Beetroot Raita

Serving Size: 1 cup Raita, 1 Cup Dal

Total Protein: 22g

4. Vegetarian Wrap with Kidney Beans, Tomatoes, Cucumbers & Peanut Chutney

Serving Size: 1 medium wrap

Total Protein: 14g

5. Rajma Soup with Veggies

Serving Size: 1 cup

Total Protein: 9g

6. Paneer Bhurji

Serving Size: 1 cup

Total Protein: 12g

7. Khichdi with Green Pea Curry and Curd

Serving Size: 2 cup

Total Protein: 20g

8. Masoor Dal with Roti and Green Pea curry & Chickpea Salad

Serving Size: 1 cup Daal, 1 cup curry, 1 cup salad

Total Protein: 30g

9. Paneer Asparagus Salad

Serving Size: 1 cup

Total: 25g of Protein

10. Chickpea Cucumber Salad with Pumpkin Seeds

Serving Size: 1.5 cups

Total Protein: 22g

11. Pinto Beans Salad

Serving Size: 1.5 cups

Total Protein: 22g

12. Moong Dal with Green Beans Meal

Serving Size: 1 cups Dal, 1 Cup Chickpea Salad, Curd & 1 Cup Green beans

Total Protein: 30g

Protein Power Tips:

  • Incorporate legumes like chickpeas, lentils, and kidney beans daily.
  • Opt for whole grains like brown rice, millets, and quinoa.
  • Don’t forget about dairy for extra protein (yogurt, paneer, milk).
  • Explore plant-based proteins like Amaranth, Chia Seeds, and .
  • Snack smart with protein-rich options like nuts, seeds, and chickpeas.

Here is a list of high protein meal ideas for the entire week. Also this plan gives you a grocery list that you can shop in advance to be prepared for the week. You can download and stick it on the fridge for quick reference.

High Protein Vegetarian Meal IdeasDownload

15 Minutes Express HIIT workout: A Perfect Workout to Squeeze in a Busy Schedule

June 30, 2024 / / 1 Comment
    Jump to Workout

    You want to workout but are short on time? Try this energizing punch of High Intensity Interval workout in just 15 minutes. This quick and effective workout is your ticket to a more energized day, We’ll be combining a short warm-up to get your blood flowing, followed by a 10-minute HIIT (High-Intensity Interval Training) blast to get your heart pumping, and finally, a cool-down to stretch it all out. Let’s get started!

    The Workout

    Warm Up (3 minutes):

    • Arm circles (forward and backward) (30 seconds each): Pretend you’re making giant circles with your arms, forward for 30 seconds, then switch and make those circles go backward for another 30 seconds. Easy, right?

    • Side bends with arm reaches (30 seconds each): Stand with your feet shoulder-width apart. Reach your right arm high overhead as you bend to your left side, feeling that nice stretch. Hold for 30 seconds, then switch sides and reach with your left arm as you bend to your right.

    • Jog and Arms pull in (30 seconds): Light jog in place for 30 seconds, but add a little twist! As you jog, pull your arms in towards your chest with each step.

    • Paad Hastasana (forward bend with arms overhead) (30 seconds): Stand tall with your feet hip-width apart. Reach your arms straight up overhead, interlocking your fingers if you can. Now, slowly hinge at your hips and fold forward, reaching your hands towards the ground (or your shins if you can’t reach all the way). Hold for a nice 30-second stretch.

    HIIT Exercises

    (10 minutes – 30 seconds work, 30 seconds rest):

    Alright, now that you’re warmed up, it’s time to get your heart pumping with some HIIT exercises! We’ll alternate between exercises with 30 seconds of work followed by 30 seconds of rest. Ready? Here we go!

    • Swing squats: Stand with your feet shoulder-width apart, arms out in front. Squat down as if you’re going to sit in a chair, then explosively push back up to standing, swinging your arms back as you rise. 30 seconds of squats, go!

    • Glute kicks: Get on all fours with your hands shoulder-width apart and knees hip-width apart. Keep your core engaged and lift one leg straight back up towards the ceiling, squeezing your glute at the top. Lower your leg back down and repeat with the other leg. 30 seconds of kicking that booty!

    • Standing Abs: Stand tall with your feet hip-width apart. Engage your core and lean back slightly, reaching your arms straight out in front of you. Now, pull your arms in towards your chest like you’re doing a crunch, and then extend them back out. Keep your core tight throughout the entire movement. 30 seconds of working those abs!

    • Plank with shoulder taps: Get into a high plank position with your hands shoulder-width apart and your body in a straight line from head to toe. Now, alternate tapping your right and left shoulder with your opposite hand. 30 seconds of holding that plank strong!

    • Mountain climbers: Get into a high plank position again. Now, bring one knee towards your chest, then quickly switch legs and bring the other knee in. Keep your core engaged and alternate legs as fast as you can comfortably go. 30 seconds of mountain climbing!Repeat this circuit (Swing squats, Glute kicks, Standing abs, Plank with shoulder taps, Mountain climbers) 2 more times for a total of 3 rounds!

    Cool Down

    (2 minutes):

    Phew! We crushed that HIIT workout! Now let’s cool down and stretch those muscles to prevent any soreness.

    • Hamstring Stretch in Supine (30 seconds each leg): Lie on your back with both legs extended. Loop a towel or yoga strap around one foot and gently pull it towards you until you feel a stretch in your hamstring. Hold for 30 seconds, then repeat with the other leg.

    • Overhead arms stretch (30 seconds): Reach your arms straight up overhead, interlocking your fingers if you can. Gently press your palms upwards to feel a stretch in your shoulders and triceps. Hold for 30 seconds.

    • Spinal Twist (30 seconds each side): Sit on the floor with your knees bent and feet flat on the ground. Place your left hand behind you and your right hand on your left knee. Gently twist your torso to the left, looking over your left shoulder. Hold for 30 seconds, then repeat on

    Why Does This Work?

    This workout combines several key elements for a well-rounded routine:

    • Warm-up: Prepares your muscles for movement, reducing risk of injury and improving performance.
    • Strength Training: Builds muscle mass, which boosts metabolism and helps burn calories even at rest.
    • Power Exercises: Added power exercises will challenge your muscles for speedy moves; improves athletic performance.
    • Stretches in Cool-down: Helps your body recover and prevents post-workout soreness.

    Ready to power up your day?

    15 Min Express HIIT Workout

    3 sets of exercises, 30 sec work, 30 sec rest.

    Warm Up – 3 Min
    • Arm circles (forward and backward)
    • Side bends with arm reaches
    • Jog and Arms pull in
    • Paad Hastasana (forward bend with arms overhead)
    HIIT Exercises – 10 Min
    • Swing squats
    • Glute kicks
    • Standing Abs
    • Plank with shoulder taps
    • Mountain climbers
    • Russian Punch
    • Bicycle Crunch
    Cool Down – 2 Min
    • Hamstring Stretch in Supine
    • Overhead arms stretch
    • Spinal Twist
    • Knee Hug

    Watch full workout

    Congratulations! You’ve just completed a powerful 15-minute workout that will leave you feeling energized and ready to take on your day. Remember, consistency is the key! Aim to incorporate this workout into your routine 2-3 times a week for optimal results.

    Bonus Tip: Feeling extra motivated? Increase the intensity by adding light weights to the squats and standing abs exercises. You can also modify the exercises to fit your fitness level. Repeat the whole workout to make it a 30 minutes session!

    Science-Backed 30-Minute HIIT Routine: Boost Your Metabolism

    June 18, 2024 / / 0 Comments
    Jump to workout

    Let’s face it, carving out an hour for the gym can be a struggle. Between work, life, and that adorable cat video marathon you accidentally binged (don’t judge!), finding time to sweat can feel impossible.

    But fear not, my fellow warriors! There’s a secret weapon in your arsenal: HIIT (High-Intensity Interval Training). It’s like a superhero for your workouts, packing a mega punch in a short amount of time.

    What is HIIT?

    Think of HIIT as a high-octane dance party for your body. You alternate bursts of intense exercise with short rest periods. It gets your heart rate soaring, your muscles burning, and your metabolism firing on all cylinders – even hours after you’ve finished!

    HIIT Format: The workout pattern

    The Science Behind HIIT

    During HIIT, several physiological adaptations occur. Increased breathing rate and depth facilitate oxygen delivery to working muscles. Heart rate and stroke volume rise to meet the body’s elevated oxygen demands. Vasodilation (opening of blood vessels) optimizes blood flow to active tissues.

    The cells’ mitochondria, the energy powerhouses, maximize oxidative phosphorylation, the process of burning carbohydrates and fat for fuel. Lactate and hydrogen ions accumulate in the blood, leading to the burning sensation experienced during exercise.

    As a consequence of these adaptations:

    • Cells become more oxygenated.
    • Enhanced fat and lactate utilization occurs.
    • The ability to produce energy aerobically at any intensity improves, leading to greater fat burning at rest and during exercise.
    • Cells become more adept at energy production, ultimately elevating metabolism.
    Steven Gourley, NZIHF

    Science backed benefits of HIIT.

    HIIT alternates intense exercise bursts with brief rest periods, elevating heart rate and maximizing energy expenditure during and after the workout. This approach is supported by research demonstrating its effectiveness in:

    • Enhanced Calorie Burning: Studies suggest HIIT’s ability to elevate post-exercise oxygen consumption (EPOC), resulting in continued calorie burning even after the workout concludes. ([1, 2])
    • Improved Aerobic Fitness: Compared to moderate-intensity continuous training, HIIT has been shown to be more time-efficient in enhancing aerobic capacity. ([3])
    • Reduced Body Fat: Research indicates HIIT’s effectiveness in reducing overall and visceral fat (fat around organs). ([4])
    • Enhanced Insulin Sensitivity: HIIT can significantly improve insulin sensitivity, which plays a crucial role in blood sugar regulation. ([5])
    Photo by Sam Moghadam Khamseh on Unsplash

    Ready to Get Sweaty? (Don’t worry, it’s the good kind of sweaty!)

    This 30-minute HIIT routine will have you feeling like a calorie-crushing champion. Remember, adjust the exercises to your fitness level. It’s all about getting your heart rate up and having fun!

    Let’s Get This Party Started (Warm-Up):

    • Open your joints (2 Minutes): Do some gentle arm circles, leg swings, and body rolls to get your joints moving like a well-oiled machine.
    • Light Cardio (2 Minutes): Jog in place for 30 seconds, then do some jumping jacks for 30 seconds. Repeat twice to get your blood pumping.

    The HIIT Circuits (3 Rounds with 50-second work periods and 10-second rest periods, 50 second rest between circuits):

    Circuit 1: Core Time!

    • Butt Kick Blast-Off: Kick your butt high like you’re chasing a runaway cloud (50 reps).
    • Standing Overhead Crunch : Reach for the sky with a crunch (50 reps).
    • Side Crunch Shuffle: Work those obliques! Crunch side to side (25 reps each side).
    • Criss-Cross Crunch: Touch opposite elbow to knee like you’re doing a secret handshake with your abs (25 reps each side).
    • Toe Tap Twister: Tap your left toe with your right fingers by lifting your leg up , feeling the burn (25 reps each side).

    Circuit 2: Lower Body Blast!

    • Squat Party: Get low with those squats, like you’re greeting the fitness gods (50 reps).
    • Lunge and Kick Combos: Lunge forward, then kick your other leg back for a double whammy (25 reps each side).
    • Swimming Superstars: Belly on the floor, Pretend you’re swimming on land, arms moving fast (50 reps).
    • Fast Biking Fury: Lie on your back, Feel the wind in your hair (or helmet, if you have one) with some rapid leg bike (25 reps each side).

    Circuit 3: Full Body Frenzy!

    • Mountain Climber Mania: Race up those imaginary mountains with your knees (50 reps).
    • Child’s Pose Chill (Rest): Take a moment to breathe and recover.
    • Knees In & Out: Work those inner thighs (50 reps).
    • Downward Dog Disco: Move your hips in circles like you’re dancing in a downward dog pose (25 reps each side).
    • Child’s Pose Chill (Rest): Relax and recharge.
    • Fast Bicycle Crunches: Crunch those abs like you’re pedaling a super-fast bike (25 reps each side).

    Cool Down (5 Minutes):

    • Stretch it Out: Give your muscles some love with some gentle stretches.
    • Gratitude Groove (Optional): Take a moment to appreciate your awesome body

    Download Your Printable HIIT Workout: Stick this handy guide on your fridge for a quick reference.

    HIIT workout with 50 reps of HIIT exercises. This workout will challenge your metabolism and take it to elevated level for 24 hours. You will feel energized and stronger after this. This is apartment friendly with no jumping needed. You just need a yoga mat and some water. Lets go!

    Boost Energy, Build Strength: With this 15-Minute Strength + Power Workout

    June 15, 2024 / / 0 Comments

    Table of Content

      Jump to Workout

      Feeling sluggish or short on time? Try this powerful punch of strength training and energy into just 15 minutes? This quick and effective workout is your ticket to a more energized day, all without leaving your living room (or office!).

      Why Does This Work?

      This workout combines several key elements for a well-rounded routine:

      • Warm-up: Prepares your muscles for movement, reducing risk of injury and improving performance.
      • Strength Training: Builds muscle mass, which boosts metabolism and helps burn calories even at rest.
      • Power Exercises: Added power exercises will challenge your muscles for speedy moves; improves athletic performance.
      • Stretches in between : Get your heart rate down but give your muscles some deeps stretches to challenge them further in each circuit.
      • Cool-down: Helps your body recover and prevents post-workout soreness.

      Ready to power up your day?

      Let’s break down the workout!

      Warm-up (3 Minutes):

      Give your body a gentle wake-up with these dynamic movements. Aim for smooth, controlled motions and repeat each for 30 seconds:

      • Arm circles: Forward and backward circles, warming up your shoulders and upper back.
      • High knees: Run in place while bringing your knees high towards your chest, increasing heart rate and engaging your core.

      • Butt kicks: Run in place with your heels kicking towards your glutes, working your hamstrings and core.
      • Body twists: Stand with feet hip-width apart and twist your torso from side to side, warming your core and spine.

      Strength Exercises (9 Minutes):

      We’ll divide this section into three sets of exercises with short breaks in between. Perform each exercise for 30 seconds, resting for 15 seconds before moving on to the next.

      Set 1 (Focus: Lower Body & Core)

      • Squat to shoulder press: This exercise builds strength in your quads, glutes, core, and shoulders. Stand with feet hip-width apart, toes slightly outward. Squat down as if sitting in a chair, keeping your back straight and core engaged. As you stand up, press your arms overhead with fists clenched.
      • Squat jump: This explosive movement builds lower body power and agility. Perform a regular squat, then jump explosively as high as you can. Land softly and immediately squat again for the next repetition.
      • Tadasana (Mountain Pose): This standing posture improves balance and core strength. Stand with your feet together, big toes touching, and arms by your sides. Ground yourself through your feet and lengthen your spine. Hold this pose for 30 seconds, focusing on maintaining good posture.

      Break (30 seconds): Catch your breath and get ready for the next set!

      Set 2 (Focus: Lower Body & Balance)

      • Lunges: This classic exercise works your quads, glutes, hamstrings, and core. Step forward with one leg and lower your body until both knees are bent at 90-degree angles. Keep your front knee aligned over your ankle and your back knee hovering slightly off the ground. Push back to the starting position and repeat with the other leg.
      • Shuffle legs: This dynamic movement improves footwork and agility. Stand with feet hip-width apart and shuffle side-to-side, keeping your core engaged and your body low. Focus on quick and light movements.
      • Veer-bhadrasana (Warrior Pose): This yoga posture builds strength and stability while improving balance. Step back with one leg and lunge, bending your front knee. Raise your arms overhead and hold this pose for 30 seconds, focusing on grounding yourself through your feet and engaging your core. Repeat on the other side.

      Break (30 seconds): Time to recharge before the final set!

      Set 3 (Focus: Core & Upper Body)

      • Plank rows: This exercise strengthens your core, shoulders, and back. Get into a high plank position with forearms on the ground and shoulders stacked over elbows. Row one dumbbell towards your chest, keeping your core engaged and back flat. Lower the dumbbell back down and repeat with the other arm.
      • Mountain climbers: This exercise is a great cardio burst while also engaging your core. Start in a high plank position. Pull one knee towards your chest like you’re running in place. Quickly switch legs and repeat, maintaining a fast pace.
      • Downward-Facing Dog (Adho Mukha Svanasana): This yoga posture stretches your entire posterior chain and improves blood flow. Start on all fours, then push your hips back and straighten your legs as much as

      Cool Down

      Give your body a gentle wind-down after your workout. These static stretches will help improve flexibility and prevent post-workout soreness. Hold each stretch for 30 seconds:

      • Hamstring stretch: Sit on the floor with legs extended in front. Lean forward from your hips, reaching towards your toes (or as far as comfortable) without rounding your back.
      • Quad stretch: Stand on one leg and grab the other foot behind your calf, gently pulling your heel towards your glutes. Keep your hips square and avoid arching your back. Repeat on the other side.
      • Chest stretch: Stand in a doorway and place your forearms on either side of the frame. Lean forward gently, feeling a stretch across your chest.
      • Tricep stretch: Raise one arm overhead with your elbow slightly bent. Use your other hand to gently push your elbow behind your head, feeling a stretch in the back of your upper arm. Repeat on the other side.
      • Neck rolls: Gently roll your head in a circular motion, first clockwise and then counter-clockwise, releasing tension in your neck muscles.

      15-Minute Strength Workout Summary

      Circuits

      Warm Up – 3 Min

      3 sets of exercises, 30 seconds per exercise, 30 seconds rest.

      • Set 1 (Lower Body & Core):
        Squat to Shoulder Press – 30 sec
        Squat Jump – 30 sec
        Tadasana (Mountain Pose) – 30 sec hold
      • Set 2 (Lower Body & Balance):
        Lunges – 30 sec per leg
        Shuffle Legs – 30 sec
        Veerbhadrasana (Warrior Pose) – 30 sec per side
      • Set 3 (Core & Upper Body):
        Plank Rows – 30 sec per side
        Mountain Climbers – 30 sec
        Downward-Facing Dog – 30 sec hold
      Rest 30 sec in between sets
      Cool Down -3 min

      15-Minute Strength Workout Summary

      Warm-Up (3 Minutes):
      Arm Circles (Forward & Backward) – 30 seconds each direction
      High Knees – 30 seconds
      Butt Kicks – 30 seconds
      Body Twists – 30 seconds


      Strength Training (9 Minutes):
      (3 sets of exercises, 30 seconds per exercise, 30 seconds rest)

      Set 1 (Lower Body & Core):
      Squat to Shoulder Press – 30 sec
      Squat Jump – 30 sec
      Tadasana (Mountain Pose) – 30 sec hold
      Set 2 (Lower Body & Balance):
      Lunges – 30 sec per leg
      Shuffle Legs – 30 sec
      Veerbhadrasana (Warrior Pose) – 30 sec per side
      Set 3 (Core & Upper Body):
      Plank Rows – 30 sec per side
      Mountain Climbers – 30 sec
      Downward-Facing Dog – 30 sec hold

      Cool Down (3 Minutes): (Hold each stretch for 30 seconds)
      Hamstring Stretch
      Quad Stretch
      Chest Stretch
      Tricep Stretch
      Neck Rolls

      Watch full workout here!

      Congratulations! You’ve just completed a powerful 15-minute workout that will leave you feeling energized and ready to take on your day. Remember, consistency is key! Aim to incorporate this workout into your routine 2-3 times a week for optimal results.

      Bonus Tip: Feeling extra motivated? Increase the intensity by adding light weights to the squat to shoulder press, lunges, and plank rows. You can also modify the exercises to fit your fitness level.

      6 Months of Ghee Coffee: My Bulletproof Breakfast Experiment

      June 3, 2024 / / 0 Comments

      Photo Credits: Tyler Nix [Unsplash]

      I’m a huge believer in experimenting – finding ways to optimize my health and well-being through diet and lifestyle tweaks. That’s why I decided to take on a 6-month challenge – ghee coffee for breakfast, every single day.

      The Ghee Coffee Challenge: A Creamy Cup of Curiosity

      Ghee coffee, also known as Bulletproof coffee, is a high-fat, low-carb breakfast drink.  It’s made by blending coffee with organic homemade ghee, and MCT oil.  Proponents claim it boosts energy levels, curbs cravings, and aids in weight management.  Intrigued by these potential benefits, I decided to put it to the test. Initially, I started with just a month-long trial.  But I kind of got hooked and stayed with it for half a year!

      The Rules of the Road:

      My challenge was simple: every morning for 6 months, breakfast would be a mug of bulletproof coffee.  Here’s what went into my brew:

      Black coffee (1 cup) : Freshly brewed, organic whenever possible.

      Ghee: Grass ( 1 tbs)-fed, high-quality ghee.

      Extra virgin coconut oil (1 tbs)l: instead of MCT oil.

      Every time you post something online, you have a choice. You can either make it something that adds to the happiness levels in the world — or you can make it something that takes away.

      Brewing Success: Hacks and Habits

      Honestly, incorporating ghee coffee into my routine was a breeze.  Here are some tips that made it a smooth experience:

      Invest in a good blender: Achieving that frothy, creamy consistency is key to enjoying bulletproof coffee.

      Find your flavor: Experiment with different coffee roasts and ghee brands to discover your perfect cup. I prefer light roast coffee.

      Prep is key: Pre-measure your ghee and MCT oil (if using) for quick morning prep.

      The Not-So-Smooth Bits: Challenges Faced

      While the routine was easy, there were a few hurdles:

      Initial discomfort: It took a few days for my body to adjust to the higher fat content.

      Social situations: Saying no to pastries or breakfast dates took some willpower!

      Cost: High-quality ghee and virgin coconut oil can be expensive.

      Unsweetened black coffee was my standard drink, and I had developed a tolerance for its strong flavor. When I tasted bulletproof coffee for the first time it was a huge upgrade in taste for me. It mellowed down the bitter taste of black coffee and added a smooth texture.

      But if you are used to coffee with creamer and sugar this one will be a shocker for you and will need some time to adjust to the taste. Don’t expect similar flavors like your Starbucks morning latte.

      So, Did Ghee Coffee Live Up to the Hype?

      My Results

      After 6 months, here’s what I discovered:

      Increased energy levels: Gone were the mid-morning slumps! I felt focused and sustained throughout the morning.

      Reduced cravings: The fat content in ghee coffee kept me feeling satiated, curbing unhealthy snacking. It was probably the high fat content in the coffee that kept me satisfied for longer. My sugar cravings also went down.

      Weight loss: I noticed a huge drop in my weight. I had reached a plateau on the weight loss journey and ghee coffee was a kicker for me. Within a month I had started noticing inch loss around my waist. 

      Normal Cholesterol:   I was totally expecting my cholesterol to shoot up with all that morning fat, but by the end of 6 months my blood report was normal. It’s important to note that I kept up my usual workout routine of strength training and yoga throughout the challenge. Maybe that balanced things out? Who knows! But the bottom line is, ghee coffee didn’t wreck my cholesterol, which was a pleasant surprise.

      Skin Side Effects: While I was losing weight and having high energy mornings, my skin took a hit. It felt dry and my face plumpness went down. It may be a positive for some folks but for a person in their late thirties like me, a shrinking face was not a plus. It made my skin look dry and dehydrated, no matter how much moisturizer I threw at it. I also felt like I lost volume in my face. Thankfully, things bounced back after ditching the ghee coffee and returning to a regular breakfast routine and with a lot of face yoga. [add a link to face yoga blog]

      The Scientific Side: Studies on Bulletproof Brew

      Scientific studies are weak on the effect of fat loaded coffee. Some Studies suggest that the high-fat content in bulletproof coffee can promote satiety and potentially aid in weight management [1, 2].  Additionally, MCT oil, a common addition, has been linked to increased feelings of fullness and boosted metabolism [3]. There are also some studies that found no significant difference between bulletproof coffee vs regular coffee for improving cognitive performance.[4]

      If this coffee is used as a breakfast replacement then the only source of fuel available for the body is fat. Some studies claim that the body then becomes more efficient in burning the fat. Over a period of time your body learns to burn fat faster and better. In my personal experience this claim was true.

      According to a study published in British Journal of Nutrition [3] investigated the effects of MCT oil on an empty stomach compared to a control group. Key takeaways were:

      • MCT oil on an empty stomach increased ketone production compared to the control group.
      • It also increased fat burning during exercise.

      While there are not enough studies done or evidence available to back up all the claims it makes as per this review [4], I at least experienced boosted energy levels and weight loss.

      Not All Beans are Created Equal: What Worked and What Didn’t?

      The key to my success was listening to my body.  Here’s what worked best:

      High-quality ingredients: Opting for grass-fed ghee and organic coffee made a difference.

      Gradual introduction: Allowing my body to adjust to the increased fat content was crucial.

      While the challenge had its perks, there were drawbacks:

      Cost factor: Ghee coffee can be pricey, especially over a long period.

      Potential for nutrient deficiencies: Replacing a balanced breakfast with just coffee might lead to nutrient shortfalls. You need to make sure your lunch and dinner is sufficiently loaded with nutrients and fibers.

      The Verdict:  Ghee Coffee –  A Biohack with Benefits (But Not for Everyone)

      Ghee coffee was a positive experiment for me.  It boosted my energy, helped with cravings, and contributed to my weight management. However, it’s important to consider:

      Individual needs: What works for one person might not work for another.

      Listen to your body: Pay attention to any digestive issues or discomfort.

      A balanced approach: Ghee coffee shouldn’t replace a healthy, well-rounded diet.

      The Final Sip: Taking the Lessons Forward

      This challenge  opened my eyes to the power of mindful eating and biohacking for personal well-being.  While ghee coffee won’t be my daily breakfast forever, I’ll  incorporate it strategically and prioritize a balanced diet.

      It’s important to be aware of the limited research and potential drawbacks (like increased calorie intake and digestive issues) and consult with a healthcare professional before making significant changes to your diet.

      So, if you’re curious about ghee coffee, give it a try – but listen to your body and do your research!

      Want to explore biohacking for yourself? Share your thoughts and experiences in the comments below!

      References:

      • [1] Acylcarnitine: Role in Physiology, Nutrition and Metabolism
      • [2] https://www.ncbi.nlm.nih.gov/books/NBK499830
      • [3] Medium-chain triglycerides (MCT) oil consumption on an empty stomach improves ketogenesis and fat oxidation in healthy adults (British Journal of Nutrition): https://ketofitshop.com/collections/mct-oils
      • [4] Assessing the Validity of Bulletproof Coffee’s Claims: https://www.mdpi.com/2306-5710/9/4/101
      « Older posts

      © 2025 Strong With Renu

      Theme by Anders Noren — Up ↑