fitness Archives - My Inner Shakti

Postpartum Fitness – Building Strength with Peloton

While I’ve always known how important strength training is, I now see how I went about incorporating it into my workouts kind of wrong…at least in terms of my goals. I was definitely someone who loved (and sometimes still do) sweaty workouts that leave me 100% breathless (i.e. cardio). But that is changing…

Recently, I’ve been thinking about my long term health goals, and I recognize that strength training definitely needs to take a top spot in my plan. In all honesty, after visiting California to see my grandparents, it hit me that my future would likely include a lot of muscle/joint pain if I don’t get serious about my physical health. My grandmother, mom, and aunts all have some kind of pain, and while they’re strong women overall, they definitely didn’t focus on their fitness over the years, especially not strength training. Something I can learn from and change for myself.

A couple of notes first:

I’m almost one year postpartum. I restarted my workouts around week 6 (maybe 8…can’t remember!) with basic total body strength workouts, cycling classes, and lots of walking and general movement (I don’t sit much during the day).
I don’t weigh myself regularly. I did for a while after having Mila and up until a few months ago, but I find the scale deceptive. I may jump on every now and then, but I’m not measuring my progress with it at all.
I use Peloton to program my workouts, but you can use whatever you want. If you love running, make that your cardio workout. If you want a free way to include strength training in your routine, go check out BodyFit by Amy on YouTube. She’s amazing! My point is you don’t have to do what everyone else is doing. I 100% subscribe to the belief that fitness and health should be simple and affordable.
You may find that strength training burns less calories than cardio, and while that may seem to be true from a purely calories burned in the moment perspective, you have to look at what’s happening from a higher level. Check out this article for more information.
It took years of hard work to let go of the belief for me that thin is best. I’ll share more another time, but I’m at a point where strength, mobility, and flexibility are absolutely key. If you don’t have those things, life is going to get difficult at some point whether you’re thin or not, so I’m trying my hardest to build a routine that gives me those three things in abundance.

Current Routine

In terms of my current routine, here’s the breakdown of what a typical week looks like for me…

MONDAY: 20 min upper body workout (sometimes arms and shoulders, sometimes chest and back) + 10 min HIIT workout

TUESDAY: 20 min lower body workout + 10 min core workout

WEDNESDAY: 30 minute cycling class (usually something more challenging like HITT + Hills, a climb ride, or a tabata ride) + 5 minute post-ride stretch

THURSDAY: rest

FRIDAY: 30-45 minute total body workout + 5-10 minutes of total body stretching

SATURDAY: 30 minute cycling class (usually something more fun than intense)

SUNDAY: rest

The biggest change with this routine versus what I did in the past is that I split up the upper and lower body workouts and then cap off with total body. I used to do two total body workouts every week, but this allows for more focused strength, and I’m loving the way it makes me feel.

Changes I’ve Seen So Far

I’ve been at this routine since the end of July, and I’m starting to see changes now.

Firstly, my overall strength is increasing. I know this because I’m able to use heavier weights for certain moves that I couldn’t before. Also, my core strength has like tripled. This in no way means I have a six-pack (definitely don’t!), but I can now do core moves that had to be modified before. I can also take a 10 minute class and complete it without any breaks. #smallwins And finally, I am seeing more muscle definition now in my legs and arms, which is so cool. The other day, Vishnu said, “Your triceps look good, Par.” Best compliment ever!

Another change I’ve experienced that’s kind of new to me is that I’m hungrier than ever now. Will talk about my nutrition in a minute, but I’m having to be extra mindful because when that hunger strikes, I’m still eating healthy, but it’s all over the place.

Nutrition plans

This is where I really have a lot of work to do. I eat healthy foods, I make healthy foods, I buy healthy foods, but I eat them in bigger quantities. Sometimes it’s justified I think, but most of the time it’s probably not.

I don’t follow a particular diet (dislike the word itself in that context), but there are a few habits I’m building in to help me be better in this area.

Drink 120 ounces of water a day
Eat protein forward meals
Meal plan (dinner for everyone but every meal for me)
Salads for lunch at least 4-5 times a week
Practice the pause before eating (am I really hungry or am I bored?)
Plating everything (especially for snacks)

Do you strength training regularly? What’s the biggest benefit you’ve seen?

I Wasn’t Offended By The Peloton Ad

written by Parita 6 Comments

I recently polled my IG followers and asked if people were offended by the recent Peloton ad, and the vast majority of people weren’t. And I definitely consider myself to be part of that group. I watched the ad twice, read a few online articles, etc., and I still just didn’t get it. I truly didn’t see anything really wrong with it from a content perspective.

Do I think it was the greatest ad ever? No. Do I think there were probably a few different ways to showcase the bike and the point they were trying to make? Yes. Do I think a $3000 bike even needs an ad? Hmm…not so sure! Do I think the internet overreacted and should show this kind of passion toward things that really matter? Absolutely.

So that last point is really where I’m at. We, as a society, get so worked up over things like Peloton bike ads but not so worked up over the atrocities that are happening in our own country and around the world. Like, really? Priorities, people!

Ok, so I think hit that point on the head enough.

One of my IG friends shared a different perspective on the ad and all of the controversy, and I really appreciated her thoughtfulness. I love hearing the ‘other’ side of things, and we had a really great discussion…

We’re at a point in society where women still have to fight for equality on every front. And any little form of patriarchy, in a culture where women are already held to such unrealistic standards, doesn’t help the cause. She also talked about how this uproar really speaks to how we have a lot of emotionally, mentally, and physically scarred women out there for which this ad triggers something very personal.

But isn’t there something about her husband gifting her something he knows she’ll appreciate and love. If Vishnu gifted me a Peloton, I wouldn’t be mad about it!

I totally get all of that, and some of the other perspectives that were provided. And trust me, as someone who’s had her fair share of body issues over the last 20 or so years, I can see how something like this can trigger people.

With all that being said, one of the internet arguments was that an already fit person shouldn’t be highlighted in the ad as a Peloton user. So what? Are fit people not supposed to work out? If the ad had featured someone a little heavier set, people would have shouted about ‘fat shaming.’ You literally can’t win!

Also, there’s the argument about how this ad only speaks to a very specific demographic. Well, that’s what I would expect with such an expensive piece of exercise equipment! Also, don’t get me started on this only being targeted to Caucasian people. I’m pretty sure I’ve read about all kinds of people owning/loving Peloton equipment. I think we need to stop thinking of everything as a race issue, especially when it doesn’t need to. Again, this is one of those things where I would ask about why we don’t see so much uproar with actual race/inequality issues.

This post is a lot all over the place, and that’s because I found the controversy a little all over the place.

Regardless of what side you’re on, watch this and tell me it didn’t, at the very least, make you smile!

And that’s all she wrote, guys. Like I said, the first thought that pops up in my mind when I hear about the internet going crazy over something like this is, “Seriously? Where is this level of intensity with the ‘real’ stuff happening around the world?”

Anyways, this is of course my two cents. I get that there are two (or more) sides to things like this. This is me sharing my perspective.

What are your thoughts on this whole thing?

Life Lately on the Fitness Front

written by Parita 2 Comments

I used to blog regularly and in tons of detail about my workouts. Everything from about 2011 to 2016 is on MIS. Jillian Michaels, half marathon training, T25, Tough Mudder training, Barre3. It’s all on MIS!

I haven’t talked much about my fitness endeavors as of late because they don’t feel all that monumental. I’m honestly just trying hard to listen to my body and work out appropriately when I can. There’s not much more to it. The one thing that has changed are my workouts themselves.

Let me back up…

In March, I joined the gym across the street from where we lived. Not because I was itching to, but because Vishnu realized that despite his best efforts, he wasn’t going to be able to go as much as he wanted/needed to. We didn’t want to pay the cancellation fee, so we essentially worked with the gym to transfer his membership over to me.

As you guys know, I’m a home workout kind of person. I absolutely don’t mind doing Barre3 online at home or using YouTube videos or even going to our apartment gym. It’s what I’ve been doing for years. But when Vishnu raved about the group fitness classes at this gym, I said, “Why not?!”

Guess what…

Vishnu was right! I LOVE the classes and the instructors. And lucky for me, there are quite a few good ones that fall around my lunchtime, making it extra convenient on the days I work from home.

In terms of the workouts themselves, I take a class called TAP, a Barre Cardio class, and a Cycling class.

TAP
TAP stands for Total Athletic Performance. It’s kind of like a low-key version of CrossFit from what I gather. The gym offers two versions – a conditioning class and a strength class. Depending on the week, I’ll take one or both. The conditioning one is more cardio – running, rowing, ropes, ball slams, body weight exercises, kettle ball swings, etc. Lots of aerobic stuff mixed with a bit of strength. The strength class is the opposite. Lots of strength moves with barbells, hand weights, kettle balls, etc. and very little cardio. Both great options! Both leave me drenched in sweat at the end.

Barre Cardio
The Barre Cardio class is exactly what it sounds like. Barre with a mix of cardio in the form of jump squats and just faster moves to get your heart rate up.

Cycling
The Cycling class is a typical gym cycling class, but I love the instructor so that’s why I try to go once a week. She mixes in a little bit of arm work too, which I love. It’s no Soul Cycle, but it’s a good workout.

Other than that, I still do Barre3 Online at home, especially on the weekends. I’ve done BBG on days where I couldn’t make it to the gym. And I still very much love my treadmill walks and run/walks.

So with that being said, here’s what a typical week of workouts looks like for me.

Sunday – usually a rest day, but if I’m engaging in anything truly active, it’s usually a treadmill walk
Monday – TAP (conditioning)
Tuesday – If I’m working from home, I’ll head down to our apartment gym for a treadmill run/walk. If I’m in the office, then my walk to and from work counts as my workout!
Wednesday – TAP (conditioning)
Thursday – TAP (strength). If I’m in the office, then my walk to and from work counts as my workout!
Friday – Barre Cardio
Saturday – Cycling

Like I said, this is a typical week but it’s not an exact science. A lot depends on when I’m in the office vs. at home and how I’m physically feeling. The TAP classes are really challenging and I don’t push myself to do two in a row unless I really feel like I can handle it.

I’m also a huge believer in everyday activity serving as exercise, so on those days where I don’t make it to the gym, I just try to stay off my butt as much as possible. Having a very active toddler definitely helps!

And that’s where I’m currently at. Trying to challenge myself a bit more with the classes, but also listening to my body and getting rest when I need it. Not rocket science, but thought I would share since I’m in a different season of life.

My New Fitness Challenge – Kayla Istines’ BBG Workout

written by Parita 6 Comments

Everyone around me is participating in some sort of challenging fitness endeavor. My BIL, Niel, is running the Chicago marathon in October. My sister, other BIL Adarsh, Vishnu, and few friends are participating in the Tough Mudder in August. Me? Nada. Until now that is!

Enter Kayla Istines’ BBG workout…

Ok, fine. There’s no real end game for me. BUT, I am challenging myself in a new way. Why? Because everyone around me is. Not the most compelling reason, but there’s nothing like seeing the people around you push themselves a bit to make you want to do the same.

Vishnu, for example, recently joined a gym in our neighborhood and is taking all of these really cool classes like HIIT, spin, boxing, etc. The plan was for me to join as well, but I ultimately decided not to right now because the timing of the classes doesn’t really work with my work + Kaiden schedule. Yet another reason for me to start BBG.

What is BBG?

BBG stands for Bikini Body Guide (I literally printed out a PDF guide with all the workouts mapped out). In my own words, it’s a 12 week fitness program focused on high intensity workouts. Each week you complete three 28 minute (ideally) HIIT workouts. For example, I just completed week one, and here’s what the workouts looked like.

Monday – Legs + Cardio (lunges, squats, burpees, etc.)
Wednesday – Arms + Abs (pushups, reverse pushups, bicycles, etc.)
Friday – Total Body (burpees, lunges, squat + press, etc.)

In addition to the above, I did a 40 minute run/walk workout on Saturday to round things out, and I also consider my walks to and from work as solid activity (I walk fast!).

I found week one to be pretty challenging, as evident by my super sore muscles. Every time I sneezed, some muscle/muscles screamed…usually my abs.

Why BBG?

I chose BBG instead of another program because it perfectly fits my workout criteria – 30 minutes ish, can do it at home, minimal equipment, and is (very) challenging.

Diet?

I’m not following the prescribed diet (I don’t believe in the word diet!), but I am maintaining a few simple rules – LOTS of water through out the day and no snacking after dinner (kitchen closes as soon as we finish cleaning up). Other than that, I’m going to try to make the best choices I can, eat lots of fruits and veggies, etc.

Goals?

My overall goal is to tone and tighten up a bit. I’m happy with my weight at the moment, but my tummy area could use some work as could my overall strength and endurance.

Any cons?

The only con I can think of after week one is injury. A big one I know. Because the workouts are timed + high rep, it’s easy to focus on that versus form. Knowing this, I constantly tried to ensure my form was on point, and if it’s not, I’d modify the move. My motto = slow and steady vs. injured and unable to exercise at all.

I don’t plan on sharing a weekly recap (as I did with T25 and my half marathon training) because, for example, weeks 1+3 and 2+4 are the same. So instead, I’ll share my thoughts after weeks 4, 8, and 12.

Feel free to share any questions or thoughts in the comments!

7 Reasons Why Barre3 Online is a Great Option for Moms

written by Parita 6 Comments

Alternative title – 7 Reasons Why Barre3 Online is a Great Option for Anyone

I chose to use ‘moms’ in the title because I can relate to the struggles moms face in the workout department. With that being said, I think Barre3 Online is a great at home option for people being pulled in every which direction.

I first wrote about Barre3 Online back in 2015. We were living in St. Petersburg, and I wanted to try something new because my workouts at the time mainly included running (both outdoor and treadmill) and strength training. Well, it’s now 2017, and I’m still talking about Barre3, so you know it’s good!

Personally, as I’ve transitioned to being a mom, I’ve found Barre3 to be a great way to get (and hopefully stay) strong again. Not only are the classes themselves effective and powerful, but the entire ‘system’ is amazing. I love the mind, body, and soul approach.

With that being said, here are 7 reasons why I think Barre3 Online is a great option for moms/anyone.

1: Cost – A monthly membership sets you back $29. Believe it or not, this is less than the cost of one in person class. And your membership includes hundreds of online classes, online support, access to delicious recipes, etc. Babies/kids are expensive, Barre3 isn’t!

2: Accessibility – Obviously with this being an online option, you can access the classes from anywhere – your living room, a hotel room, etc. As a mom, this is everything because you don’t need to worry about childcare. I usually fit my workouts in during nap time or after Kaiden goes down for the night. Also, you don’t need much equipment to break a sweat. If you don’t want to use just your body weight, you totally can. Want to take it up a notch? You can do that too with the help props – Barre3 core ball, a yoga mat, resistance bands, and/or light handheld weights.

3: Zen – Barre3 is my me time in all ways possible – physically as well as mentally. I love zening out and really focusing on my body, my breathing, my posture, etc. I can honestly say this workout makes me a better version of myself. A more patient version (always appreciated!).

4: Options (time, body part, equipment, etc.) – Low on time and looking for a 30 minute total body workout or a 10 minute upper body workout? Looking to take a ‘break’ and just stretch? All of of that and so much more is available on the Barre3 Online platform.

5: Tough yet gentle – Barre3 is known to be where ‘ballet barre meets yoga and pilates.’ This essentially means it’s a tough, low-impact workout. When I say tough, I’m talking sweat running down my face tough. And yes, even the 30 minute classes are tough. What I love about this tough yet gentle combo right now especially is that I get an effective workout (heart beating fast, muscles ‘quaking; and shaking) while being kind to my new #mombod. 🙂 You can always meet your body/mind where it is that day because every class offers a turbo and a non-turbo option. Love that!

6: Core focus – Until I had Kaiden, I didn’t realize how essential core strength is to being a mom. It’s literally on fire all day long, especially when taking care of K. Barre3 workouts really focus on the core, even when you’re not specifically working the core. Every exercise requires you to be aware of your core, which means it’s constantly on and working. I LOVE that because I HATE things like crunches. Ew.

7: Functional – In addition to the above, all Barre3 moves are functional. This means you really target the muscles used on a daily basis. You know, the muscles you use when you pick your baby up from the crib, squat down a million times to pick something up off the floor, etc.

Don’t take my word for it. Try Barre3 Online for yourself and let me know what you think!

No portion of this post is sponsored. However, there are referral links included. If you sign up using my link, we both get $10 off our subscriptions. Thank you for reading and supporting My Inner Shakti!

My Journey – Postpartum Food and Fitness

written by Parita 1 Comment

I refused to title this post ‘My Postpartum Body’ or ‘Body After Baby.” Phrasing it that way really irritates me. Pregnancy is such a beautiful and miraculous experience, but for some reason, women oftentimes forget about everything their body did for them over the course of nine months and instead focus on reaching postpartum or ‘body after baby’ milestones. Personally, I refuse to subject myself to that kind of mindset. My body is still my body.

Before I share my journey and experience, I want to state that it’s just that. MY journey and experience. I’m not going to share pictures of myself or anything like that because 1. are you kidding me (shudder!)!? and 2. as I quickly learned, it’s not just about what your body looks like after nine months. There’s so much more to this whole thing.

With that, here we go…

BACKGROUND

Let’s start with pregnancy. It’s insane…in so many different ways…most of which are wonderful. I remember being in awe of my growing belly and thanking my lucky stars for the opportunity to create life. It was and always will be the best thing I ever did. However, it comes with some side effects. Those weren’t always so fun, especially the swollen legs, feet, and ankles. But I got through it, and my body didn’t fail me. Instead it enabled me with my long walks to and from work, my early morning workout sessions, etc. Never have I been so thankful for the body I have!

Then came the actual delivery. If you read my post about Kaiden’s birth story, you know it didn’t go according to plan. But I do attribute (at least partially) the positive ending to the hours of exercise and movement I racked up over the course of the nine months. It really does make a difference!

Then came a five night hospital stay because of all the complications. Because of all the fluids they had to give me + the antibiotics, my body was SWOLLEN. I mean, I looked in the mirror on day two, and immediately called out to my sister because what I saw freaked me out! Everything from my waist down was inflated. Vishnu said my legs felt like plastic, and even my mom was freaked out (although she kept telling me I looked great). It took 2-3 weeks for the swelling to go away completely. I never thought the day would come.

PRESENT DAY

Since that time, my body has continued to change. It’s slowly normalizing (whatever that means!). I will say though…I don’t think it will ever go back to the way it looked pre-Kaiden, especially in the belly area. And you know what, I’m 100% okay with that. I mean, I housed my child inside of me. That was his home for nine months. It’s totally ok if that special part of me looks a little different. And truth be told, I’ve never had a super flat belly, so how can I realistically expect to have one now.

With all of that being said, I am trying to be mindful of what I eat and reminding myself to move whenever possible. Not because I want my body ‘back,’ but because I want to feel my absolute best for me and my family. They really need me! Ha!

Before I share a little more on my habits and the tools I’m using to help me along the way, there are a few things all mamas should be aware of before starting on their own journeys. It goes without saying, but any and all decisions should be discussed with your doctor. He/she really does know best!

If you’re breastfeeding or pumping, you want to ensure you’re taking in an adequate amount of calories. This is not the time to start a restrictive diet (there’s never a good time for that but that’s a different topic for a different day). Your body needs fuel to keep up with all the milk your producing, so if anything, eat more! I’ve read more than one account of mamas restricting calories and losing their supply.

The same mantra goes for exercise. If you want to keep your supply up, don’t aggressively exercise. And more than anything, go with what your doctor says with regards to movement. If you’re told to wait eight weeks (like me), wait eight weeks. Instead of thinking about missed gym time, enjoy your baby. It’s worth it!

And my final observation pertains to the number on the scale. The number has never meant less to me than it does now. Pregnancy has showed me that the number on the scale and what you see in the mirror don’t always correlate. You can weigh what you did pre-baby and still not look the same, and on the flip side, you can weigh a little more and look better than expected. My advice to all new moms is to remember that the scale is one small slice of a very larger pie. Personally, I’m using my pants to measure progress. Thankfully, most of my pants/jeans fit now but not as comfortably as they did before, so my goal is to get to the point where I truly feel like myself in my pants. Ha! And to be completely honest, I’m using my clothes because I don’t want to spend money on new pants/jeans. Basically, I’m cheap!

Ok so here’s my postpartum food and fitness non-plan plan… 🙂

Overall, my mantra is to take it one day at a time. Life with a baby requires you to make plans and adjust as you go. My vision of how I think our day will unfold rarely matches what actually happens. And that’s ok. Hey, if this type-A maniac can learn to roll with it, anyone can!

FOOD

When it comes food, the D word is a major no no. As boring as it may sound, my philosophy is to keep it simple, fresh, and delicious. The sugar monster inside of me wants all the goodies I can find, but I’m trying to lower my sugar intake as much as possible (re: not eliminate it because what’s the fun in that!). I’ve also increased my water intake because the more water the better, especially for breast milk production. I haven’t jumped back on the alcohol train just yet, aside from one beer and one glass of wine. I’d like to keep it infrequent going forward…at least for now! As far as eating out is concerned, I try to make the best choice I can in the moment. We eat pretty healthy at home, so I don’t mind ‘splurging’ if you will every now and then. Again, what’s the fun in always picking the healthy option!

I have a post in the works about meal prepping to avoid eating (crap) on the go. Lots of thoughts on that now that time is a rare commodity! Coming soon.

FITNESS

I have even less of a plan when it comes to exercise. Ha! My philosophy is to move as much as possible whenever possible. Sometimes that looks like designated gym time, sometimes that looks like a Barre3 online workout at home, and sometimes that looks like a long walk with my boys. If possible, I’m trying to exercise intentionally 4-5 times a week for 30-40 minutes. Key word is trying. But really, it’s all about building up daily activity at this point in time. One thing that’s super helpful with regards to working out is having a supportive partner. Vishnu encourages me to do what I need to do for my self-care. Have I mentioned that I love him because I do!

So that’s where I am at almost three months out! Can you believe it? Three months!

Hoping to fit in a 40 minute Barre3 workout tonight…or a nap. We’ll see how I feel. Agility at it’s best!

Pregnancy Fitness – Mindset + Resources

written by Parita 9 Comments

Before I share the thoughts I’ve been holding in for weeks, I must preface this post with a clear disclosure. I am NOT a medical professional or pregnancy fitness expert. ALWAYS consult your doctor before engaging in prenatal workouts.

With that out of the way, let’s begin!

MINDSET

When it comes to my pregnancy fitness mindset, I have one goal and that’s to stay active. Whether that means reaching my step goal outside of the gym, taking a 30 minute walk, or doing a strength routine, staying active is incredibly important to me. And for once in my life, it isn’t for me (well, maybe a little bit!). It’s mostly for my baby, as I truly believe my prenatal fitness only helps keep me and the baby strong and healthy.

With all of that being said, it’s incredibly important to listen to your body while exercising. The moment I feel a little more out of breath than I’m comfortable with, I slow down or stop. If I start cramping, I stop. While it’s important for me to exercise 4-5 days a week, it’s not something I’m willing to risk my health or my baby’s health for. There’s always time to get to work after July!

I’ve also read that a good prenatal fitness routine helps with labor (hopefully makes it a tiny bit easier!). Even if 1% of what I’ve read is true, it’s enough to keep me sweating!

RESOURCES

YouTube and the gym in our building have been exactly what this mama-to-be needs to keep up with her fitness. Because I’m not well-versed in pregnancy fitness, I prefer to rely on other people’s expertise as guidance.

My weekly workouts consist of some combination of the following – 35-45 minutes of wogging on the dreadmill/EFX machine, a YouTube cardio video, a YouTube strength video, and/or a prenatal strength workout via Pinterest.

Here are a few of my favorite YouTube prenatal fitness resources:

BodyFit by Amy – My favorite videos include the cardio, core, kickboxing, and strength (with weights). And I basically love Amy – she’s so inspiring and encouraging!

Jessica Smith TV – The strength workout is no joke! It’s only 20 minutes, but I was sore for two days.

Bollywood prenatal dance video – I like to combine this video with Amy’s strength workout or a Pinterest strength workout. It’s only 15 minutes, but the dance moves definitely get your heart pumping!

Mumberry – This 8 part series (8 five minute videos) is an awesome overall fitness routine, and it’s also great when broken down into the individual videos, especially when you’re short on time.

My pregnancy fitness Pinterest board – I recently started this board and hope to add to it over the next few months. There are some great routines out there!

Happy Friday, friends!

Your turn – what workout are you loving right now (pregnant or not)?

Postpartum Fitness – Building Strength with Peloton

Current Routine

Changes I’ve Seen So Far

Nutrition plans

I Wasn’t Offended By The Peloton Ad

My New Fitness Challenge – Kayla Istines’ BBG Workout

7 Reasons Why Barre3 Online is a Great Option for Moms

My Journey – Postpartum Food and Fitness

Pregnancy Fitness – Mindset + Resources

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