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Prenatal Yoga

Prenatal Yoga

Pregnancy is a condition in which women undergo physiological changes and stress which is accompanied by unique physical and psychological demands. It is essential to manage the various physical, emotional, mental, and pain states that arise throughout the stages of pregnancy and labour. The well being and quality of life of the mother is important for optimal pregnancy outcomes. Self-soothing techniques and relaxation are particularly important in this transitional and meaningful time.

Prenatal maternal stress and anxiety could be risk factors for potential negative consequences for children later on in life. It could lead to the development of attention deficit hyperactivity disorder or lowered performance on aspects of executive function.

Therefore, it is essential to regulate maternal stress and provide coping strategies to expecting mothers to cope with the stress and changes that occur during pregnancy and increase the quality of life and to maximize infant health and development.

Physical exercise can help you overcome stress and other associated conditions or symptoms accompanying pregnancy, namely edema, gestational hypertension or diabetes, mood instability, musculoskeletal discomfort, aches, and weight gain. Engaging in physical exercise during pregnancy was earlier regarded as a risky behaviour, however with times it is increasingly being recognized as safe and is encouraged in routine prenatal care.

Benefits of prenatal yoga -

Similar to rest of the childbirth-preparation classes, prenatal yoga is a multifaceted approach to exercise that encourages stretching, mental centering and focused breathing. Studies have suggested that prenatal yoga is safe and can have many benefits for pregnant women and their babies.

Prenatal yoga -

  • improves sleep
  • reduces stress and anxiety
  • increases strength, flexibility and endurance of muscles needed for childbirth
  • decreases lower back pain, nausea, headaches and shortness of breath

Prenatal yoga can also make you meet and bond with other pregnant women and prepare for the stress of being a new parent.

What prenatal yoga class usually involves -

  • Breathing - You'll be made to focus on breathing in and out slowly and deeply through the nose. Prenatal yoga breathing techniques might help you reduce shortness of breath during pregnancy and work through contractions during labor.
  • Gentle stretching - You'll be encouraged to gently move different areas of your body, like your neck and arms, to their full range of motion.
  • Postures - You’ll be made to move your body into different positions while standing, sitting or lying on the ground which will help develop your strength, flexibility and balance. Props such as blankets, cushions and belts are sometimes used to provide support and comfort.
  • Cool down and relaxation - At the end of each class, you'll relax your muscles and restore your resting heart rate and breathing rhythm. You may be asked to listen to your own breathing, pay close attention to sensations, thoughts and emotions, or repeat a mantra or words to bring about a state of self-awareness and inner calm.

Things to keep in mind -

You should moderate your yoga routine to about 30 minutes never push yourself beyond that. Yoga is meant to relax you, so there is no reason to push yourself, which is in any case not safe or healthy for pregnant women.

While there are many benefits to yoga, it is essential to note that not all yoga is safe for pregnant women. For Example, yoga, such as Bikram, and other forms of yoga that require a hot environment, are unsafe for women who are expecting. Doing these hot forms of yoga can cause hyperthermia.

Furthermore, poses in which you lie flat on your back or require a lot of abdominal stretching, are also not suitable for pregnant women.

Also, women who are at risk of premature labor are not recommended to practice prenatal yoga. It is important you look for classes taught by a certified prenatal yoga instructor, as they are familiar with the poses that should be avoided and which ones should be focused on. Always consult your doctor before starting prenatal yoga and leave no room for any mishap.

Five Foods You Must Avoid After A Workout

Five Foods You Must Avoid After A Workout

A great, calorie-burning workout can do wonders for your physique, but it doesn’t mean you go to the nearest Mcdonald's once you’re done. If you’re serious about building your muscle and losing fat, you have to watch what you eat post your workout. After an exhausting workout, the body craves for a good meal and you feel like you deserve it because you worked so hard but the wrong food intake with inappropriate ingredients can ruin all that hard work. It not only does negate the efforts of your hard training but it also harmful for the body.  

It’s important to replenish calories and nutrients with the right combination of protein and carbs and limit calories that come from unhealthy foods which are filled with fat and sugar.

The chances of you achieving your fitness and weight loss goals are much higher if you avoid eating these types of food items after putting your body through that intense session of exercise.


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Raw veggies

It might seem surprising that raw vegetables are a big no after a workout. Carrots, celery bell peppers, and broccoli are great healthy, low-fat snack, but as a post-workout recovery food, not that great. These are minimal calorie foods and aren’t substantial enough to help you restore energy and maintain a good metabolic rate. Make them more substantial and healthy by combining them with protein-packed dips like yogurt dip, nut butter or hummus. Avoid fatty cream dips.

Fast food

There might be a Burger King next to the gym that calls you and you crave for it every time you pass by, but do whatever you can to stay away. While you may crave salt after working out, fast food options are horrible and will not be good at replenishing your body. You’ll be consuming trans fats and undoing your entire workout.

Energy Bars

This must come across as rather strange since energy bars are supposed to give you, well, energy? Not so much. These may have a lot of protein, which is seemingly great for repairing and building your muscles post-workout, but in reality, most of the bars on the market are mostly sugar and nutritionally nothing more than a candy bar. Energy bars mostly contain refined white sugar and high fructose corn syrup, making them harmful for your blood sugar. Get your protein from food source like eggs and avoid the processed packaged bars.

Sports Drinks

These are classically advertised as the perfect hydration replenishment post workout because of their electrolytes but do not get fooled. The high sugar content in sports drinks makes them absolutely unnecessary and harmful post workout when your body doesn’t need the extra glucose running through your bloodstream. Instead, reach for coconut water or a healthy smoothie. A sports drink will just cause your blood sugar to rise violently when it is not required and would be in turn harmful.

Spicy Food

Spicy food items are hard to digest, and you’ll want to stay away from these choices. Your body just accomplished a major workout session and is in a state of repair. It needs food that is easy to digest, a little protein, a little sugar to bring your sugar levels back to an even keel, and mostly carbohydrates to replenish your energy levels.

Be cautious about what you eat! 

Best Ways To Nourish Your Hair In Winter

Best Ways To Nourish Your Hair In Winter

Winter Woes


Winter comes with it’s own set of beauty woes. From static hair to dandruff. The easiest way to deal with these is to turn to some natural ingredients and home remedies. Here is a list of things you can do to protect your hair.

A good hot oil massage


Regain the strength and shine of your hair by massaging your scalp with hot oil which penetrates into your scalp in a way shampoo and conditioner never can. This leads to better distribution of nutrients to your hair follicles which nourishes the scalp and helps against winter winds. This nourishment and strengthening of hair follicles leads to faster hair growth as well.

Curd and lemon


Curd and lemon acts as a natural deep conditioner for the hair. This combination helps you to reduce hair fall in the winter season. It cures dryness of the scalp and eliminates dandruff. Put a few drops of lemon in curd and apply it to your hair as a mask. Keep it for 15-20 minutes till it dries and then wash your hair.

Neem and curd


This has been a wisdom for centuries. Neem mixed with curd curbs dandruff, helps to exfoliate, cleanses and nourishes the scalp. Take some neem leaves, make a paste of it and add it to curd. Apply it to your hair, leave it to dry and rinse.

Avoid using a blow dryer

A blow dryer transfers charge to the hair which makes the hair stand up and look dry. Avoid using it as much as you can.

Metal comb or Wooden Comb


Use a metal comb or a natural wooden comb over a plastic comb. A plastic comb is likely to create electricity in the hair. The metal comb when used when the hair is wet is the best. Even if there is any charge created by combing, it will flow back through the comb into your body down to earth. Therefore, there will be no static build up.



Steam opens the follicles of your hair which helps absorb more nutrients. It helps you regain the lost moisture content and strengthens your hair. Giving your hair steam treatment regularly will lead to healthy hair growth, reduced hair fall and also give your hair a shine.

Curd and egg


The yoghurt smoothens the hair follicles and the egg helps retain moisture.Mix an egg and yoghurt together. Apply the mask to your hair, leave it for 30 minutes and then wash it with shampoo.

Aloe vera


Apply aloe vera on your hair except the scalp. It is a very good natural product which removes frizziness and calms static hair.

Use these tips to avoid falling prey to dry and static hair. Stay healthy, stay beautiful!

Reduce all that stress

Reduce all that stress

Reduce all that stress

We are all living in a stressful world. We all face stressful situations on a daily basis throughout our lives, starting from minor problems like traffic jams to the more serious problems such a losing a loved one or a loved one’s grave illness. Stress is something that kills your soul slowly - it makes your heart pound, your breathing speed up and makes your muscle tense.

In today’s world, we rarely face physical dangers like animal attack or a flood but we face challenging situations in our daily lives. We cannot keep away all the sources of stress in our lives but what we can do is develop healthier ways of responding to them.

We might associate relaxation with just wasting time or just sitting and watching t.v. in the lounge but a more structured plan for relaxation can be very beneficial in the face of stress. Regular relaxation and stress management are very important for physical and emotional health. Your body’s stress response can get triggered at any point throughout the day and when your body doesn’t return to its regular state of relaxation, it could lead to “chronic stress”.

Instead of distracting yourself and disconnecting yourself from the problem temporarily, make some long term strategies and relax your body along with your mind which will be way more effective than just fixing one of the two things.

Here are some of the best relaxation strategies you can use to overcome stress-

1. Breathing exercise
This simple yet powerful technique can be your first line of defense against stress. You can take long, slow, deep breaths which are also known as abdominal or belly breathing. As you breathe, you slowly disengage your mind from stressful thoughts and sensations. Breathing exercises are wonderful for relaxation since they are easy to master and can be practiced in any place and at any time. However, this technique is not advisable for those with health problems which make breathing difficult, such as respiratory ailments or heart failure.

2. Meditation
Meditation has gained a lot of popularity in recent years. It involves sitting comfortably, paying attention to your breathing and focusing your mind's attention
in the present without thinking about the concerns of the past or the future. Studies have shown that it can be very helpful for people with anxiety, depression, and pain.

3. Imagery
In this technique, you store soothing scenes, places or experiences in your mind to help you relax and focus. You can download free apps and also find online recordings of calming scenes. Make sure you choose the imagery you find soothing and is something you can relate to as well. Guided imagery might help you reinforce a positive vision of yourself, but this technique is not easy for those who have intrusive thoughts and find it hard to conjure up mental images.

4. Music
Listening to music is a great way to relieve stress and promote relaxation for your family and as well as yourself. Music therapy is a growing field because music brings real benefits in terms of wellness and it can be conveniently be used
effectively for relaxation as well. It lowers blood pressure and helps with anxiety. Create a playlist that gets you going and enjoy.

5. Exercise
When you’re under stress working out may feel like a task, whereas a good workout can actually make you feel rather relaxed. It’s a good way to release stress. The endorphins released during a good workout can aid in stress relief. Regular exercise gets you in a state of flow where it’s difficult to stay in a state of stress since your body moves towards relaxation and your stress response begins to reverse.

6. Laugh like there’s no tomorrow
A good laugh will definitely lighten the mood and reduce the load mentally. It lowers your body’s stress hormones and boosts your brain chemicals known as
endorphins that help improve your mood. Watch your favorite comedy movie, read comics, talk to people who make you laugh and you’re happy around.

7. Be grateful
Be thankful for all the good in your life. Appreciate what you have and the people
who are there for you and with you. Keep a journal and remind yourself of all the
happiness there is in your life.

A Healthy and Safe Diwali

A Healthy and Safe Diwali


India is known as the land of festivals and Diwali is one of the most celebrated, auspicious and cultural festivals where people gather together with relatives, friends, and neighbors and celebrate very enthusiastically.

Diwali symbolizes the victory of truth over evil, light over darkness. It is the day Lord Rama returned to his kingdom, Ayodhya after 14 years of exile. People of Ayodhya had welcomed their King Ram by enlightening the entire kingdom with candles. The myths say that the whole kingdom was lit up to welcome Lord Ram.

During Diwali, you can see the entire country lit up. People clean their houses and offices. It is believed that lighting candles/lamps everywhere make way for Goddess Lakshmi to come to the house and give her blessings, wealth and prosperity.

People celebrate this festival by exchanging gifts, being with family and feasting. Since it’s also a festival of sweets, people end up eating lots of highly saturated sweets and food which affects one's health negatively. But alternatively, we could make some very healthy sweet options. We will give out a recipe to you :

Leave them to cool down and settle. This is a great sweet with all better quality ingredients and also very easy to make at home. Each lad would be below 100 calories.

If you’re conscious about fitness, you have to avoid binging on sweets and fried/fatty snacks. Due to the increase in demand for sweets, there is also an increase in food adulteration around Diwali which affects our health more so one must be very careful.

During Diwali people end up taking in countless calories due to social engagements. Since it’s such a busy time of the year, you should schedule your day in a way that you are able to work out and stay healthy. If you cannot hit the gym, you can always do your routine exercise at home. You could wake up and do yoga or meditate which will strike the right balance, relax your body and keep you motivated and energetic the whole day.  


Diwali makes it very difficult to resist all those sweets, the barfis, gulab jamuns, soft motichoor ke ladoo etc. We think, “It’s okay, it’s Diwali”, but in reality, it’s not okay because it becomes very hard to lose all the weight you end up putting on during the festivities. What one can do to not feel left out is make sweets at home which are healthy. Avoid indulgence in sugary and oily delicacies to avoid acidity and indigestion.

Choose the right ingredients that are low in fat and sugar content. Be vigilant about not getting tricked by the “low-fat” label on your products. In case, you are buying sweets from the market, you can choose the sweets that are sugar-free and fat-free. When you absolutely want to eat you can also eat dried fruits to avoid all the fat and sugar and reduce your calorie intake.

Diwali is also known as the festival of “giving and sharing”. It is that time of the year when you gift sweets to your friends and relatives. There is always an option to switch to low fat or sugar-free sweets. These days, sweet shops also make special organic sweets which need to be pre-ordered. So, plan well and make a conscious decision of eating healthy and right for your good health, as well as your near and dear ones by opting for healthier options.

Here is a recipe of how you could make fat-free barfi at home -

Ingredients - (for 10 servings)

  • 2 tablespoon canola oil/ rapeseed oil
  • 3/4 cup and 1 and 1/4 tablespoon low-fat milk
  • 4 green cardamom
  • 4 teaspoon brown sugar
  • 3/4 cup and 2 teaspoons skimmed milk powder

Step 1 - Take a heavy-based pan and heat 1 tbsp oil in it. Now gently add brown sugar to it.

Step 2 - Stir the sugar continuously, for over 3-5 minutes, until the sugar is melted completely

Step 3 - Now add the skimmed milk and stir it gently. Now, add the cardamom seeds and mix it properly.

Step 4 - Now pour your milk powder mixture and continue stirring it for another 5 to 7 minutes.

Step 5 - As soon as you see that the mixture has become stiff and is leaving the sides of the pan, pour the mixture on a greaseproof paper and let it stand for a couple of minutes.

Step 6 - Let the mixture cool. Now use a sharp knife and cut the mixture into neat inch squares.

The barfi is ready to serve!

Almond - Cashew - Coconut and  Jaggery Laddoos

We need the following

  1. Grated Coconut
  2. Jaggery about 100 grams. ( In the Winters jaggery is available in abundance )
  3. Crushed almonds and Cashews about 40 grams.

Now let's get into how we have to make this :

Step 1 : Melt the Jaggery by putting it on a pan over a stove. Make sure you heat this till you see it boiling.

Step 2 : Add the coconut and the crushed Almonds and cashews. Mix them with a ladle.

Step 3 : The final step to this process would be to make balls of this mixture.

Amidst all the activities during the festivities don’t forget to keep a tab on your sleep. Lack of sleep can lead to several health problems and may ruin the occasion for you. Thus, make sure you get 6-8 hours of sleep which will keep you fit for the rest of the day.

Red Cheri Fitness Movement believes that one should never compromise on health at any point. Fitness is a very important part of life, however, it’s alright to take things a little easy during the festive season since everybody is in the mood to have a good time. These tips and suggestions aren't to stop you from having fun but will get you through the most delicious sweets and savories.

This Diwali, stay fit and stay safe.

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