BODY basics - fitness for women

06/07/2022

What is metabolic damage/metabolic distress❓

It is not a real diagnosis but a descriptive term to describe a set of sad metabolic symptoms caused by extreme and prolonged dieting and over exercising done by people who want to lose weight 'FAST' 🙄

When metabolism is repeated exposed to stresses of est less exercise more (ELEM) for too long, it institutes its ancient survival software: the starvation response.

This leads to changes in HEC (hunger-energy-cravings)
Or worse, SHMEC (sleep-hunger-mood-energy-cravings)
This includes changes in exercise performance and exercise recovery, distressed digestion, me**es, libido, mood and a plethora of other physiological and psychological situation.

Stages of metabolic damage are:
1) metabolic compensation
2) metabolic resistence
3) metabolic dysfunction
and finally
4) metabolic disease

Depending on the stage, time to reverse and heal this damage will be 2-4 weeks to 12 months of smartly cycling eat more exercise less (EMEL), eat less exercise less (ELEL), eat more exercise more (EMEM)

Lessons
1) there are no shortcuts. 2) moderation and consistency over time wins.

We can help.

03/05/2022

May 4th, 2022- Body basics fitness completes 19 years of promoting health and wellness for women - by women!

A shoutout to all the amazing women who have been a part of this journey. We are truely honoured by your trust in us!

Ladies, we are because you are ❤️

MAY OUR TRIBE GROW

STRONGER TOGETHER

- Team, Body Basics

26/03/2022

The proof of choices vs consequence is all around us..
Just so you know, its never too late to start.
Choose to do better, we are always here to help ❤️

17/03/2022

EAT MORE COLOUR!

"Eat more colour" is a popular phrase, one that we come across often. It seems to intuitively make sense, for in eating more colours, we will be automatically picking up more fruits and veggies, which are of course colourful, and also just what our body needs.

Plant foods contain natural chemicals known as phytonutrients or phytochemicals. They keep plants healthy and protect them from bugs and insects, fungi and other competitors. Phytochemicals reflect the light from the visible spectrum, giving fruits,veggies, nuts, beans and legumes, and spices, their distinctive shades and colours. Each individual colour that occurs in Nature, is its own phytochemical. There are more than 25000 such phytonutrients found in plant foods.

These compounds though limited, and in very small quantities, work in synergy with macro nutrients like carbohydrates, minerals, fibre, etc. Together they work as immunity boosters, hormone regulators, cell signalors, anti inflammatory, anti allergy, anti bacterial, antiviral agents, which together boost growth, regeneration and much more.

For example :
The red lycopene of tomatoes and watermelons is essential for cell communication. While the orange of pumpkins, peaches and well oranges, is essential for growth, eyesight and the immune response. There are meant to be more than 600 carotenoids, which add this dash from the yellow- orange spectrum.

Combinations of phytochemicals are even more potent and still being researched on. Their role in preventing disease and keeping our body working properly, is gaining mileage. Especially as antioxidants, which prevent damage to cells throughout the body.

On this Holi, make your health more vibrant, and add more colorful plant based edibles to your shopping, cooking and eating. That rainbow is waiting, right on your plate.

12/02/2022

12/01/2022

Lets talk about stress baby... 🎵🎶

Stress is a normal physical and mental reaction that the human body is designed to experience while facing changes or challenges.

Stress can be positive. It helps body adjust to new situations, keeping us alert, motivated and ready to avoid danger.
But stress becomes a problem when it becomes chronic.
Some of the most common symptoms of chronic stress are:
– Irritability or moodiness
– Interrupted sleep
– Anxiety, panic attacks
– Back and neck pain
– Frequent headaches
– Upset stomach
– Increased blood pressure
– Changes in appetite
– Rashes or skin breakouts
– Chest pains
– hormonal imbalance, insulin resistance
-- weight gain, belly fat
– low immunity
-- slower recovery

Here are 6 tips to effectively manage stress:

1. Identify your stressors
This is the first step to managing stress. Finding what leads to your stress enables you to formulate a plan to effectively manage it. For example, if you find you are stressed at work because your job is focused on deadlines, work on your time management.
2. Exercise.
Exercise is a great way to de-stress. Physical movement releases endorphins - the feel good hormones, effectively lowering cortisol levels.
3. Take time out, rest, reset.
Making time to relax, do something you enjoy is important.
This not only relieves stress but also makes you more productive and creative.
4. Eat clean.
Stress eating - reaching for those cookies, chips or cake actually increases anxiety and depression in the long run.
Eating a healthy diet high in fruits, vegetables, lean proteins, whole grains and healthy fats helps decrease stress, boost mood and provide your body with the nutrients you and your brain need to function properly.
5. Be Mindful, be present.
Take a moment to observe your thoughts, actions, reactions.
Be present in ‘here and now’ not yesterday or tomorrow.
The best way to stay grounded and focused is to keep a gratitude as well as affirmations journal.
Instead of being resentful and judgemental practice being grateful and inclusive.
6. Socialize.
Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things.

04/01/2022

01/01/2022

You are what you eat ❌ digest ✅..

We all know people who are always on the latest 'healthy diet' ... Buying the organic, healthy food and supplements - collecting recipes of detox juices, smoothies, keto, vegan, zero carbs, intermittent fasting, raw food, falana, dhinkana.. but are still unhealthy, stressed and unhappy!

Food - along with being the source of nourishment, is also an integral part of our culture, traditions and celebrations.
Too much information about the good and the bad of it has created confusion and has become a trigger for food fobia, guilt and anxiety!

Everything happening inside your body is controlled by what is going on in our brain and in our second brain - the gut.
A good gut/brain connection will positively impact weight loss, digestion, immune function, healthier skin and reduce risk of some diseases.
The butterflies in stomach when nervous, the nausea in fear, the IBS when anxious, the loss of appetite or ravenous hunger in stress are all examples of how your gut is sensitive to emotions like anger, anxiety, sadness, and joy – and conversely, your brain can react to signals from your stomach. Bad digestion will cause acidity, brain fog, poor memory and mood swings.
The brain and CNS plays a huge role in the synthesis and secretions of different types of enzymes that are responsible for hunger, satiety, digestion, absorption and elimination.
They are released at different stages along the digestive process and are continuously working to repair, protect and nourish you.
If you are not able to manage anxiety and stress, instead of feeling satisfied and energized after a meal, you will feel listless and tired regardless of what you eat...

When in doubt, stick to ghar ka khana - that's never going out of trend.
Or
Come, let us help!

04/12/2021

01/12/2021