Healthy Living Archives - Fun4fitness

Healthy Living Archives - Fun4fitness

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October 23, 20190

by funadmin

Eating habits and choices that we develop in our childhood can affect our health into adulthood and beyond.  It therefore becomes extremely important for parents to inculcate the right eating behavior in children as this will define their health when they grow up. As stated by James Baldwin, children have never been very good at listening to elders but have never failed to imitate them. So, it is very essential for parents to take charge and create the right environment to choose to make the right choices about food.

Have A Family Dinner Time

Make mealtimes pleasant by involving the entire family. Encourage your child to eat slowly. It takes the brain at least 20 minutes to register that the stomach is full. Also, never eat in a rush in front of your kids. Sit down, set aside a few minutes to nourish yourself and your child will imitate you.

Encourage Frequent Mini-Meals

Give your child frequent mini-meals during the dau, such as a mid-morning snack or pre-dinner snack. Ensure you have healthy snacks at hand. Nuts, seeds, fresh fruit, whole wheat crackers, and veggies chips are great low-calories healthy snacks for your child, as well as you!

Take them grocery shopping

Involve your kids when you go out grocery shopping. Give them the liberty to choose foods that they want but also take this time to educate them about ‘healthy’ and ‘unhealthy’ foods, how to under the labels and read the ingredients, and decide which is the right snack to consume.

Never force them to eat!

Do not force your child to eat a lot if he decides to eat less once in a while. This habit of not overeating will go a long way into adulthood. Adults who sometimes don’t realize and eat even after having a full stomach are 90% of the times the ones who always used to overeat when they were kids.

Don’t Be A Couch Potato!

As adults, many of us offer complain about constant neck pains and backaches. Well this is the result of a wrong sitting and couching posture! Teach your children about the importance of posture and sitting upright. Also, try to not slouch or slump in front of you kids because this will only lead to them mimicking you and might even stick as a habit.

Variety Is the Spice Of Life!

Include a variety of all foods into their diet; ensure their diet includes fresh vegetables and fruits of all kinds, dairy products, cereals, pulses and an occasional treat of their favourite foods.


July 23, 20190

by funadmin

The rains can sure hamper your outdoor workout routine, but that does not mean you need to stop exercising! Here are a few indoor exercises recommended by Health Coach and Fitness Trainer Pooja Bhargava. These exercises are simple and easy to perform, indulge in each of these indoor exercises daily to enjoy amazing weight loss and health benefits!


A simple one we can start with is the plank. This exercise helps strengthen your core, improves balance and helps burn away fat quickly! The plank may be a slightly challenging exercise but one with amazing health and weight loss benefits! It helps strengthen your core, improves flexibility and can help improve your posture naturally.


Squats are an easy and effective way to tone your muscles and burn away body fat quickly! It is a quick exercise that can be performed indoors or outdoors. Squats help strengthen leg muscles, improve mobility & balance and help burn away body fat! Begin your morning exercise routine with a round of 10-15 squats and then finish your routine with another of 10-15 more squats. Repeat this for at least 4-5 weeks to see visible results!


Lunges help improve your stability, improve balance and can help boost your spinal health. They are an effective indoor exercise you can easily perform in your home or even your office! Perform at least 5-6 lunges 2-3 during the day. You can even perform a few during your office break, to give your body a break from all that sitting!


Pilates is a fun & effective way to tone your muscles & shed off those extra kilos! It can help naturally lower blood pressure, ease back pain and promote natural weight loss! Indulge in at least 30 minutes of Pilates exercise 2-3 times a week to enjoy these amazing health benefits!

About Pooja Bhargava

Pooja Bhargava is an ACSM (American Council of Sports Medicine) and IIFA (Indian Institute of Fitness Administration) certified Personal Trainer, Nutrition Consultant, and Physical Fitness, expert. She has helped numerous people manage their health issues and meet weight loss and health goals.

Click here if you want to book an appointment with Pooja Bhargava!

June 25, 20190

by funadmin

You are trying your best to stick to the diet regime, stick by the portions in all meals, have managed to knock off a few kilos, continuing with the same vigor, and most of the times you do succeed in doing so too. But then there are these weak moments when you tend to slip through.

If you tend to end up overeating in your meals than the prescribed portion, make sure you are not falling prey due to the following facts and if you are, let’s look at fixing it.

The reasons why you overeat are very nuanced and depend on the kind of person you are and the situation you are in. Most of the times, we blame it to our hormones, or some physical stress that’s gets us to falter.

If you tend to end up overeating in your meals than the prescribed portion, make sure you are not falling prey due to the following facts and if you are, let’s look at fixing it.

Fatigue & Tiredness

Attending day-to-day commitments can be an arduous task. Make sure you get 7-9 hours of sleep every night. Learn to say a ‘No’ to a last-minute assignment at work or to the coffee meet with friends late at night.


Often eating the same food can make mealtimes monotonous and dull. And out of dullness, you don’t realize but   ironically instead of eating just enough, you seem to have overeaten. To avoid his from happening, try to change the recipe and the same food will start looking interesting.


It is very normal to stuff yourself with a lot of food, when you have had a bad day at work or an unpleasant situation. Food is often looked at as a comforter, which is quite a wrong do. Instead of engaging in an unhealthy eating ways, try something more therapeutic than food like talking to a pal, venting out the frustration by writing or even speaking it out to yourself opposite a mirror.

Peer pressure

At times; we eat less in a group of people. This pressure of eating less can come from friends or colleagues unintentionally. Eating less than required at one time will drop the sugar level drastically and force the body to eat more at other times. Remember, you are not answerable to anyone but yourself. You are doing this for yourself and not to prove to anyone. No one is and should have the right to keep a tab on you. Eat well at all meals and your body won’t ask for senseless eating.

Call to mind or reminisce that overeating might make you feel better at first, but it’s only going to lead to a bunch of health problems, not to mention, a heaping side of guilt and self-loathing and a downhill to the journey of weight loss. Once you have identified your triggers as to why you tend to overeat, act instinctively and break this habit.

June 18, 20190

by funadmin

The monsoon brings with it joy and the promise of hope, but unfortunately it also brings along a plethora of monsoon-related health problems such as diarrhea, jaundice, typhoid and many more.

Eat – Fresh Fruits

It is very important to ensure you load up on fresh fruits such as apples, bananas, papaya, etc. during the monsoon. They will not only help provide your body with a high dose of vitamins but also boost immunity and keep your skin clear and blemish-free!

Avoid – Fried Foods

Try and avoid fried and oily foods as they are devoid of nutrition and may only cause you additional health problems during the monsoon.

 Eat – Hot Soup

Drinking hot soups will not only help keep you warm during the monsoon, but will also help boost immunity, and prevent you from catching the flu!

Avoid – Dairy Products

It is advisable to avoid dairy products and fermented products during this season, as they can spoil easily and can cause a string of health problems!

June 12, 20190

by funadmin

Monsoons bring with them hope, happiness and joy. However, due to the cold climate and untimely rains, children especially can become more prone to sicknesses and disease such as flu, sore throat, thyphoid etc. But don’t you worry! Here is some expert recommended health advice by health coach and fitness trainer Pooja Bhargava, to keep your children safe this monsoon!

Give your kids boiled water

It is essential that you give your children boiled or purified water to drink. The monsoon rain can act as a carrier of germs and diseases, which can make you, as well as your children very sick. Ensure that you keep boiled or purified water readily available in your house. Also, try and wash your vegetables and fruits with boiled water as well to avoid infections.

Load up on vitamins

Coloured fruits and vegetables are your shield against infectious diseases, and health disorders. Add a load of coloured veggies and fruits, such as capsicum, eggplant, pumpkin etc. to your child’s diet. These foods are loaded with essential nutrients and vitamins which will help boost immunity, help them grow strong and of course keep unwanted sicknesses at bay.

Super soups!

Soups are one of the best foods to have during the rains. While most of us usually crave chaat, bhajis and fried food during the monsoon, the best food to have are hot, yummy and healthy soups. All you need to do is boil some vegetables, add in some spices and serve it up hot! It is an easy and healthy food option to enjoy during the monsoon.

Make them play indoors

Children love playing in the rain. But while splashing around in those dirty puddles may be a whole lot of fun for them it can be very harmful to their health. Stagnant rainwater can become the breeding ground for malaria-carrying mosquitos and other insects. Therefore, it is better to prevent children from playing outdoors especially when it is raining. You can keep some board games handy to help keep you kids entertained during the evening time.

Simply follow these monsoon healthcare tips, and your kids and you will have a healthy and joyous monsoon!


Want to keep your child safe from health disorders and sickness? Well, then an immunity boosting health plan is just what you need. Call 9619940698 or visit to book an appointment with Health Coach & Fitness Trainer Pooja Bhargava today!

May 20, 20190

by funadmin

Sun, sand and…acne breakouts!? Don’t let the harsh sun ruin your skin and spoil your summer fun. Here are 5 simple tips to take care of your skin this summer!

Binge On This!

Add fruits such as papaya, muskmelon, watermelon, grapes and, berries, to your daily diet. They are loaded with vitamins and minerals which will boost skin health and keep you feeling energized throughout the day. You can eat them in the form of fruit salads, juices them up or even refreshing fruit-infused waters.

Be A Water Baby

Water keeps your body well-hydrated.It helps the organs to function properly and flush out toxins and waste from your body. This, in turn, keeps your system clean and your skin clear! Plus, it’s the original ‘zero-calorie’ drink. So go ahead and load up on this magic elixir to enjoy acne-free skin and natural weight loss!

Eat right

Summers are incomplete without several trips to the ice cream parlour or the beach to treat yourself to some spicy Pav Bhajji and chilled falooda. However, eating oily, fried, and sugary foods can lead to acidity, bloating and accelerated acne breakouts, especially during the summer. So try and be a little aware of what you eat to avoid unwelcome skin problems!

Detox Time

The modification in weather and temperatures can cause a lot of heat and disorder inside your body. But turning to ice cold water and ice cream to cool you down will definitely not help! What the body really needs is a good cleanse. Detox your body with a glass of fresh fruit or vegetable juice daily to keep you cool, inside-out!

Keep It Clean!

Ensure you wash your face at least 2-3 times a daily to get rid of all that oil and dirt. Use a mild face wash on your skin or choose for some natural homemade scrubs such as cinnamon + lime or perhaps a fresh fruit face pack!

Now that you know how to take care of your skin, all you need to do is follow these skin care tips daily and you will surely have a fun and ‘skin problem-free’ summer!

January 22, 20190

by funadmin

The New Year is a wonderful time to leave behind the past and focus on the present. Most new year resolutions tend to revolve around weight loss or achieving other physical goals. However, while striving to achieve better physical health we often do not give importance to our mental health. That is why this year, we have put together 7 New Year resolutions for better mental health!

December 24, 20180

by funadmin

Winter may be a fun season for you, but it can prove to be quite tough on your skin and hair. Dry skin, chapped lips, cracked feet; these are some of the common problems faced by majority of us during winters. That is why we have put together these essential winter beauty care tips. Follow these tips to ensure you protect and moisturize your skin and hair this winter!

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