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Yes, yes, yes. The pandemic is everywhere, and everyone's talking about it and we probably should be talking about happier things. Like bettering ourselves and spotting an opportunity in the midst of all the gloom and doom. One thing we cannot ignore, though, is that our health is more in the spotlight than ever. And if you, like most of us, are staying indoors and moving from bed to chair to bed and eating a packet of Lays and murrukku every day, you probably need to consider more than just your immune system.
At Ashante Nenju, we have trainers who do more than offer templates for well-being, and personalize their instructions in tune with your body and your wellness goals. We also appreciate the need for many of our members to do what they want to do, and create their own fitness journeys. To help with that, we have for you an easy to follow 4-week plan to help with holistic well-being, rather than a workout routine. This works well for both men and women, but do work with your body and not against it when following it:
WEEK 1:
- Drink 2.5 glasses of warm water when you wake up
- 5 surya namaskaras
- Breakfast with 2 whole fruits and protein
- Come into Ashante Nenju in your workout gear : )
- Sanitize your hands and maintain 6 feet of distance as you choose your favourite method to cardio
- 30 minutes of cardio
- 10 minutes of stretching
- Hydrate
- Wholesome lunch. Allow a well-balanced meal with fibre and nutrient-dense carbohydrates like mixed millet rotis or semi-brown hand-pounded rice
- Short 10 minute walk in the evening
- Dinner before 8 PM, with fewer carbohydrates. Try to include a homemade soup with either an oats or a vegetable stock base
- Short 20 minute walk 1 hour after dinner
WEEK 2:
- Drink 3.5 glasses of warm water when you wake up
- 8 surya namaskaras
- Breakfast with 2 whole fruits and protein
- Come into Ashante Nenju in your workout gear : )
- Sanitize your hands and maintain 6 feet of distance as you choose your favourite method to cardio
- 30 minutes of cardio, 15 minutes of core strengthening exercises
- 20 minutes of weight training
- 10 minutes of stretching
- Hydrate
- Wholesome lunch. Allow a well-balanced meal with fibre and nutrient-dense carbohydrates like mixed millet rotis or semi-brown hand-pounded rice
- Short 10 minute walk in the evening
- Dinner before 8 PM, with fewer carbohydrates. Try to include a homemade soup with either an oats or a vegetable stock base
- 30 minute slow walk 1 hour after dinner
WEEK 3:
- Drink 2.5 glasses of warm water when you wake up
- Drink 1 glass of warm water with A2 ghee prepared by the traditional bilona method; do not substitute the ghee for any other ghee
- 8 surya namaskaras
- Breakfast with 2 whole fruits and protein
- Come into Ashante Nenju in your workout gear : )
- Sanitize your hands and maintain 6 feet of distance as you choose your favourite method to cardio
- 30 minutes of cardio, 20 minutes of core strengthening exercises
- 30 minutes of weight training
- 10 minutes of stretching
- Hydrate
- Snack on roasted peanuts, roasted makhana, roasted chewda or some soaked and peeled almonds
- Wholesome lunch. Allow a well-balanced meal with fibre and nutrient-dense carbohydrates like mixed millet rotis or semi-brown hand-pounded rice
- Dinner before 8 PM, with fewer carbohydrates. Try to include a homemade soup with either an oats or a vegetable stock base
- 30 minute slow walk 1 hour after dinner
WEEK 3:
- Drink 2.5 glasses of warm water when you wake up
- Drink 1 glass of warm water with A2 ghee prepared by the traditional bilona method; do not substitute the ghee for any other ghee
- 10 surya namaskaras
- Breakfast with 2 whole fruits, complex carbohydrates and protein
- Come into Ashante Nenju in your workout gear : )
- Sanitize your hands and maintain 6 feet of distance as you choose your favourite method to cardio
- 30 minutes of cardio, 20 minutes of core strengthening exercises
- 30 minutes of weight training
- 10 minutes of stretching
- Hydrate
- Snack on roasted peanuts, roasted makhana, roasted chewda or some soaked and peeled almonds
- Walk for 15 minutes
- Wholesome lunch. Allow a well-balanced meal with fibre and nutrient-dense carbohydrates like mixed millet rotis or semi-brown hand-pounded rice
- Dinner before 8 PM, with fewer carbohydrates. Try to include a homemade soup with either an oats or a vegetable stock base
- 30 minute slow walk 1 hour after dinner
This workout and diet is designed to not overwhelm you and ease you into a new fitness journey as you step into Ashante Nenju from this week onwards. We ensure that all care pertaining to sanitization and social distancing is maintained. We are a small, new business, and your participation is a small step towards encouraging the state's economy to get back on track, and we are so grateful for it! See you in our gym!