Metropolisfitness- Fitness and Health Blog

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Do you feel that it’s difficult to keep fit with your busy office schedule? Do you struggle to find time for fitness? Here are some easy tips that you can incorporate in your office hours and be on the go.



Cycling and walking are excellent exercises that work on the whole body. If your office is not in another city, you can cycle or walk to work. If you take the bus, get off a few miles before your destination and walk some distance to burn calories.If you drive to work, park your car further away from your office and walk the rest of the way.


• While discussing project ideas, you can walk with your colleague. If you are not using the computer and thinking of ideas, you can walk and think. This way you can kill two birds with one stone – you will stay active and fresh ideas will come to your mind. Rather than calling your colleagues on phone to discuss things, walk over to their desks.


• Always try to climb the stairs instead of taking the lift. You can also take lift and walk half way if the stories are too much.


• Stand and take your calls.


• Go for a walk during your lunch break but not immediately after having lunch. Give a gap of 10 minutes.


• If your office has a gym, exercise before or after work. Find a partner to keep up your motivation high.


Younger people should try new ways to keep themselves active. Indulging in your favourite sports is a great way to keep fit and pursue your hobby at the same time. Get your mates involved; exercise and play in groups and have fun. Help your parents in some household chores. Instead of sitting and listening to music, dance along with it. Buy exercise CDs and buddy up with a friend to use it at your place or your friend’s. 


Staying fit is not difficult. If you have the passion for it, you can find a plethora of ways besides the ones mentioned above and enjoy a healthy life.

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Posted by on in Fitness Updates

Being physically active need not be a challenge for you if you are constantly on the go with household chores and other activities of your daily routine. We bring you some easy tips that you can incorporate in your life to make the most out of it.



• Set a fixed time for physical activity and follow it religiously. You will feel more active if you do it at the same time and on the same days each week. 

• If you cannot work out for continuous 40 minutes, you can split your activity throughout the day. You can concentrate on one/more types of exercise and finish it off in 10 minutes or more. These 10 minutes workouts can be performed 4-5 times in a day at different intervals. However, ensure that you do not start exercising immediately after taking heavy meals. Consult your fitness trainer to avoid any mistakes. 

• You can walk your children to and from school. This can prove to be a great physical activity and would give you extra time to spend with your children.


• Indulge in activities with your children – swim with them, play with them in the garden or park. Watch an exercising video together with your kids and inculcate the habit of exercising in your kids too.


• In the morning, you can go for a jog together with your family. This will increase the bonding with your family and make you feel active throughout the day.


• Set up a buggy group with other mums and go for long walks with your children.


• Cycle to nearby places. Go for grocery shopping, take your kids along too.


These are some of the tips that you can include in your daily routine. You can think of many more options. Do you have any interesting ways to share with us?


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Posted by on in Fitness Updates

Check out our no-deprivation diet…it’s simply irresistible and filling too that will boost your energy level and help you lose weight. Do make it a point to have daily breakfast, lunch, dinner, and snack for an ideal balance of slow-burning carbs, lean protein and good fat.



Apple Oatmeal – This can be had in breakfast or afternoon snacks. Chop one apple and sauté it in a pan on medium heat. Add one tablespoon lemon and two tbsps. Water to make it tender. Add one-quarter cup oats cooked with water. For an extra flavor, you can add a pinch of apple-pie sauce. Serve with some chopped walnuts. You can have a skimmed latte or coffee along with this dish.


Vegetable Pita – Take half a whole grain pita. Fill it with a quarter avocado, a small sliced tomato, one boiled egg cut into pieces, one chopped onion, and one-quarter cup spinach leaves. You can have it for breakfast with a large pear.


Berry Delight – Take one cup fresh or frozen blueberries. Warm with one tsp cinnamon and some water over low heat until juicy. Spread the berries on a dish; pour some non-fat yogurt and one-quarter cup rolled oats. You can also top it with two tbsps of chopped pecans. Relish as breakfast or snack.


Taco Salad – Make pico de gallo by combining one-half cup grape tomatoes, one-quarter cup minced yellow bell pepper, one-quarter cup minced white onion, one-tbsp chopped cilantro, one-tsp minced jalapeno, and juice from half a lime. Add these to one cup frozen and thawed corn. Toss the pico with some spinach leaves. Top with refried black beans, half a sliced avocado and have it for lunch or dinner.


Chicken Chilli – Sauté one clove garlic, one small onion, one-quarter cup chopped bell pepper in some olive oil until tender. Stir in 2-3 small tomatoes and add a tsp of chili powder and cayenne pepper. Add one-half cup water and bring to a boil. Cook for 8 to 10 minutes. Fold in 3 ounces browned extra-lean ground chicken and serve with some brown rice. This can be had in lunch or dinner.


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Posted by on in Fitness Updates

The secret to getting fit is to use every opportunity to be active and make physical activity a part of your daily routine. It’s much easier to remain fit than you probably think. No matter what your age, indulge in some form of physical activity to lead a healthy life. Besides gyming, here we bring you easy and effective ways to get more activity into your day.



Recommended physical activities levels:

• Early childhood (under 5 years old) should do 180 minutes every day

• Children and young (5 to 18 years old) should do 60 minutes every day

• Adults (19 to 64 years old) should do 150 minutes every week

• Older adults (65 and over) should do 150 minutes every week


Types of Activities:


Walking – Walking is one of the easiest ways to lose weight. Ditch your car for short journeys and walk your way towards your health. Try to walk 10,000 steps a day if you can’t do anything else. Doing just this regularly can burn up to 400 calories.


Strength and Flex Workout – With the help of your fitness trainer, indulge in the right strength and fitness workouts for you. It is important to do it right to reap maximum benefits.


Cycling – Cycle to work if possible. Do your grocery shopping and other tasks by cycling. It’s fun to cycle with a partner. You can admire the beautiful surroundings much more and be closer to the nature.


Park games – Go back to your childhood days when you used to play hide and seek, stuck in the mud, football and other activities. Once in a while, get involved in park games with your family, friends, or children and improve your fitness level.


Skipping – Skipping is a strenuous exercise yet fun to do. Start out slow and gradually increase your pace and duration.


There are of course many more ways to get active like trim trails, mall walking, climbing the stairs, etc. The key is to use every opportunity and explore new ways to exercise!


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You may have excellent willpower all throughout the day to stick to your diet plans and exercise routine; however, as the evening approaches, your hunger pangs grow and things go haywire. If so, you aren’t the only one. In fact, night-time snacking is quite common. One of the reasons may be because you are less busy and so indulge in mindless eating; you might have also created a pattern of habits that you are finding it difficult to break, including eating while watching TV or browsing the Internet, having desserts post dinner, etc. There are many physiological factors involved too that signals your body to crave for foods at night. According to a recent research, your internal clock causes an increase in your hunger when the clock strikes 8 p.m. Also, because you are awake during the hours when you use artificial light, you tend to eat more. Let’s look at some tips that you can implement to break this cycle.



1. Practice Mindful Eating: Often, we eat mindlessly while doing multitasking – eating dinner while checking emails, watching television, etc. The trick is to take away all the distractions and create a ritual for having dinner that involves switching off the TV/computer, sitting at the dining table and eat slowly, enjoying your food.


2. Break the Pattern: Figure out ways to keep yourself busy in the evening. While preparing dinner, you can chew on a piece of gum and while watching TV, you can do simple tasks like folding the laundry, sorting out your bills… anything that would keep your hands busy.


3. Consume rich breakfast/lunch: It is important to have the largest meal at breakfast or lunch so that you can use the energy more efficiently to do the daytime tasks. People who have a rich breakfast/lunch weigh less and are healthier than those who have a heavy dinner.


4. Plan your Dinner Ahead of Time: It is recommended to plan your last meal of the day before hand; you can keep pre-cut vegetables to use for dinner. This way you can think of healthier and lighter options.


5. Sleep Early: Instead of sitting late at night, plan your bedtime early to keep your appetite-regulating hormones in check and to have a good, sound sleep.


Take these steps to prevent late-night munching and stay fit.


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