Posterior Chain Stretching for Back Pain Relief

Contributor: Melvin Cherian - http://getsetgo.fitness/#/public/coachprofile/melvin

TUCK! I heard that sound loud and clear and the next moment I was lying down on the gym floor. I was in pain and completely clueless about what to do next. Moments ago, I was doing some heavy deadlifts. Did you guess it yet? Yes, I messed up my back. Not the first training injury that I came across but definitely the worst. More than the pain, what disturbed me the most was the thought of being away from the weights for a good long time. Thanks to the series of injuries I had in the past that gave me the discipline to take my rehab seriously. 

Thandai Ice cream

What's holi without a bit of Thandai and sweets, this ice cream clubs both the flavour and ease giving you respite from the hot weather too . 

Ingredients :

  • Cream cheese : 100 gms 
  • fresh cream : 2 tbsp
  • Whey protein : 1/2 scoop , I took Masala milk as it was the flavour I am on currently, incase you don't have the same flavour  add ground cardamom, fennel seeds, one pepper corn, rose petals, a bit of saffron and Keira essence . 
  • Stevia liquid : 2 drops (optional as the whey is already sweet )

Method :

Kegel Exercise

  1. Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  2. Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  3. Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. ...
  4. Do 1-3 sets of 10-20 reps.

Is your child overweight? Is dieting the right thing to do?

My child is a bit overweight; should I see if a diet will help my child? He/She needs to lose some weight ASAP!

Do you often find yourself in this situation? Or know someone who does. You might want to give this a read

.

Let us first understand what we are trying to do: Make the child healthier and fit! Is dieting really required? Definitely not! Well, if not dieting, how do you do it?

Diet and Metabolism

What is Metabolism? - It is the rate at which your body burns calories!

A typical new year starts with most of us resolving to shed those extra pounds. We usually start by starving ourselves, eating tiny portions of food and feeling weak and irritable all the time, and finally giving up in exasperation after the dreaded weighing scales refuse to budge. So what went wrong? Let’s find out. 

Nargisi Koftas

Tired of the same chicken /paneer /soy everyday ? Have a bit of variation in the method and look and the diet food becomes gourmet .

What all you would require 

Ingredients :

  • Chicken mince , paneer , soy granules (according to the food chart )
  • 1tspn ginger garlic paste 
  • Salt to taste
  • Chilli powder
  • Dhopped coriander leaves 
  • 1/2 tsp garam masala powder
  • 1 egg beaten (optional for pure vegetarians )
  • A dash of husk (isabgol), or just 1 tsp of gram flour (don't worry it won't throw you off the diet).

Filling : Cheese / hung curd / cream cheese 1 tbsp 

Praan Jaaye Par Prawn Na Jaye

Its the most easy recipe Take a frying pan on a very low flame just about warm Add a dash of ghee and Place the prawns in the pan and cook them flipping over a bit with a tong.

The idea is to cook them slow without getting them too curled. Take out the prawns in a bowl  and keep aside.

Add some butter to the pan. Increase the flame a notch more. Add the prawns back and add some sliced garlic a dash of pepper and a big dollop of butter.

It won't take much time for the flavours to seep in .put the flame off Garnish with chopped parsley or cilantro Adjust salt . Tada ! Ready !

Prawns taken -100 gms

butter taken - 20 gms

Macros :-  F : C : P - 21 : 0 : 21 

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