Healthy Choice by Dr Udip

Healthy Choice by Dr Udip Follow

🔹Fitness
🔹Nutrition
🔹Health
🔹Lifestyle
⚡️#Fitnessisthenewfashion ⚡️

http://www.healthychoice.clinic/

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⚫️ For good sleep ⚫️
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🔻Best food :  Banana, Berries, Honey,  Almond
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❌ Worst food : Fast food, coffee, aerated drink, chicken, pizza
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⚫️For Anti-ageing ⚫️
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🔻Best food : Nuts, avocado, strawberry, fish
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❌ Worst food : Fast food, pasta, noodles, candy, cake.
“ Its way more than just lifting”  @erinasizzlefit for @healthychoiceclinic
#Fitnessisthenewfashion
-Miss Erina Rajbhandari
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⚫️6 exercises for lower belly fat⚫️
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1. Lying leg raise ( 45 seconds )
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2. Reverse crunch ( 45 seconds )
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3. Flutter kicks ( 45 seconds )
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4. Elbow to knee ( 30 seconds )
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5. Jackknife sit up ( 30 seconds )
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6. Leg pull in ( 30 seconds )
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⚫️Quick and Simple meal preparation ⚫️ .
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.▪️Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs
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.▪️Snack 1: Smoothie blended with skim milk, water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter .
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.▪️Lunch: salad with 2 Tbsp. vinaigrette dressing, 170 grams seasoned chicken breasts cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño .
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.▪️Snack 2: 1 cup cucumber, 1 cup  tomatoes .
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.▪️Dinner: 170 grams chicken breast  burger with 1 slice cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice .
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.▪️Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain low-fat yogurt (not shown)
Once you see RESULTS, it becomes an ADDICTION.
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▪️8 exercises  for butt enhancement▪️
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1. Classic squat
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2. Sumo squat
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3. Lunges (right leg)
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4.Lunges ( left leg)
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5. Side lunges ( both legs)
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6. Donkey kicks
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7. Fire hydrants
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8. Hip raise
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.- Do each exercise for 30 seconds,
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- Rest 30 seconds after 4 exercises,
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-Repeat 2 times
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⚫️Quick and Simple meal preparation ⚫️ .
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.▪️Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries.
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.▪️Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup tomatoes .
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.▪️Lunch: salad with 2 Tbsp. vinaigrette dressing, ½ cup  tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 170 grams seasoned chicken breasts, ¼ cup white onions, ¾ cup spinach .
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.▪️Snack 2: 1 cup cucumber, ¾ cup low-fat  yogurt mixed with 1 Tbsp. fresh dill or (thyme / rosemary) .
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.▪️Dinner: 170 grams Buff steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil .
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.▪️Snack 3: Smoothie blended with skim milk, water, ice, and 1 large banana
You want results?
Then train like it.
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#Fitnessisthenewfashion
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▪️8 easy exercises to reduce armpit fats▪️
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1. Arm circles : 3 sets 15 reps ( each side)
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2. Bent over row : 3 sets 15 reps .
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3. Push ups : 3 sets 15 reps
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4. Biceps curls : 3 sets 15 reps
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5. Tricep extension : 3 sets 15 reps
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6. Lateral raises : 3 sets 15 reps
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7. Front raises : 3 sets 15 reps
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8. Bent over Lateral raises : 3 sets 15 reps