Fit in2 Fitness

  Bubble Tea: Hidden Risk Factors – Why Adults Should Stop Drinking It Immediately Bubble tea looks colourful, fun, and harmless. But behind that sweet drink are serious health risks that most adults don’t know. What feels like a small treat once in a while can slowly become a silent health hazard. 1. Sugar Overload (The Biggest Danger) Most bubble tea cups contain 35–60 grams of sugar , equal to 8–12 teaspoons. This leads to: Sudden weight gain Belly fat Insulin spikes Risk of diabetes Fatigue and mood swings For adults with stress, weak metabolism, or hormonal issues, this is extremely dangerous. 2. Tapioca Pearls = Empty Calories The chewy pearls are made from starch, offering: No vitamins No minerals No fibre No protein Just pure carbs that turn into sugar immediately. Over time → bloating, indigestion, constipation. 3. Hidden Additives & Artificial Flavours Bubble tea shops often use: Artificial colours Chemical syrups Readymade powder mixes Preservative...

How Many Hours Before a Workout Should We Eat? And Is It Okay to Eat Right After Exercise? Fueling your body at the right time is just as important as the workout itself. Many people get confused about when to eat before a workout and whether it’s okay to eat immediately after finishing. Here’s a clear, practical guide. ⭐ How Long Before a Workout Should You Eat? 1. Main Meal – 2 to 3 Hours Before A proper meal containing carbs + protein + a little healthy fat is best eaten 2–3 hours before you exercise. This gives your body enough time to digest and convert food into usable energy. Examples: Rice + dal + veggies Oats with fruits & nuts Chicken + sweet potato Chapati + egg or paneer 2. Small Snack – 30 to 45 Minutes Before If you are hungry closer to your workout, have a light snack that is easy to digest. Examples: Banana Dates Small peanut butter toast Apple or orange Handful of nuts This gives you quick energy without feeling heavy. ⭐ Can You Eat Immediately After...

  ** Is Swimming an Important Part of Fitness? Here’s Why You Should Add It to Your Routine** When we think about fitness, many forms of exercise come to mind  workouts, sports, yoga, dance, walking, and more. Among them, swimming stands out as one of the most complete and refreshing activities you can include in your routine. Swimming isn’t better or worse than any other exercise  it is simply unique, powerful, and offers benefits that support your overall fitness journey. 1. A Complete Full-Body Movement Swimming naturally activates the entire body  arms, legs, core, back, shoulders  all moving together in rhythm. This makes it: Great for improving strength Excellent for endurance Amazing for overall toning You move continuously, and the water offers natural resistance without feeling heavy. 2. Gentle, Smooth, and Supportive One of the best parts of swimming is how light and comfortable it feels. The water supports your body, allowing you to move f...

 Body Shaming Has No Place in Fitness : A Coach’s Perspective In today’s world, it has become too easy for people to judge someone’s body their weight, shape, skin, height, or appearance. As a fitness professional, I want to make one thing very clear: body shaming has absolutely no place in health or fitness. Fitness is not about comparing bodies; it is about becoming the strongest, healthiest, and happiest version of yourself. Fitness Is in the Mind, Not Just in the Mirror People often assume that fitness is only what we see in the mirror  abs, toned legs, flat tummy, muscles. But real fitness starts much deeper than that. It begins in the mind: the discipline to show up the courage to start again the belief that you deserve to feel strong the commitment to your own well-being Yes, gyms have mirrors. Yes, we train for fat loss, strength, and toning. But the mirror is only a tool to check posture, form, and progress not a tool to judge someone’s worth. The goal is never to cre...

  Should You Skip Exercise During Your Period? Here’s the Truth! When that time of the month shows up, most women feel like curling up with a blanket, a hot water bag, and a bar of chocolate. Exercise? That’s the last thing on your mind! But before you hit pause on your workouts, let’s uncover the truth your period doesn’t have to stop you from moving your body. In fact, gentle movement might be exactly what your body needs right now. 🌸 Why You Feel Tired or Moody During Periods During your menstrual cycle, hormone levels especially estrogen and progesterone drop. This can lead to low energy, mood swings, bloating, and cramps. So yes, it’s normal to feel off-balance. But that doesn’t mean exercise is off-limits; it just means you might need to adjust your routine. 💪 Benefits of Exercising During Your Period Surprisingly, exercise can make your period days easier. Here’s how: Eases cramps: Physical movement increases blood flow, reducing the intensity of period pain. Boosts mo...