Sobin S. Gupta’s Post

Ok triathletes - let’s talk recovery after a race… After Norseman last week, these were the essential recovery strategies I used: 🩵 Hydrate and Refuel Replenishing lost fluids and nutrients is crucial for muscle repair and recovery. Try to top up your body with water/electrolytes if needed, and try to eat a balanced meal rich in proteins, carbohydrates, and healthy fats within an hour of finishing your race. 🩵 Gentle Movement Light activities can promote blood flow and aid in muscle recovery without putting too much strain on your body. On the Monday after the race I went and did a hike to reduce stiffness and speeds up the recovery process. So think walking, light stretching yoga etc - all of these will help. 🩵 Stretch and Foam Roll Stretching and foam rolling help to relieve muscle tightness and improve flexibility. Try to spend at least 10-15 mins gently stretching all major muscle groups and use a foam roller to target areas that feel particularly tight or sore. 🩵 Prioritise Sleep Sleep is when your body does most of its healing and recovery work. Aim for at least 7-9 hours of quality sleep. Create a restful sleep environment and establish a regular sleep routine to enhance your recovery. 🩵 Take an Ice Bath or use Compression Gear Ice baths and compression gear can help reduce inflammation and muscle soreness. Consider taking a 10-15 minute ice bath or wearing compression socks to aid in reducing post-race swelling and discomfort. Compression socks are great when travelling for races and can help on the plane too. 🩵 Listen to Your Body Paying attention to how your body feels can prevent further injuries and ensure proper recovery. If you’re experiencing significant pain or unusual symptoms, take additional rest days and consult a healthcare professional if necessary. Don’t rush back into intense training too soon. 🩵 Mental Recovery Take time to relax, reflect, and celebrate your achievement.  Engaging in mindfulness or meditation can help with mental recovery and keep you motivated for future goals. How do you recover after an endurance race? Share your favourite recovery tips below! 👇🏻 #PrettyStrongCoaching #recovery #triathlon #triathlete #raceday #trainingtips #marathontraining #ironmantraining 

Spring is here!  I know this, and you likely know this, as well: The more you move your body, and the more you engage with nature, the better your mind works. That is why I help knowledge workers "get out of their head" — and get into their body. This spring, for example, I am guiding kayak trips for #GreenKayak along the Copenhagen canals. And the weather seems to be warming up to our May start! What is your plan to stay fit for knowledge work in 2024?  #copenhagen #fitness #outdoors #spring

Do you agree? As winter envelopes us in its cold embrace, maintaining a fitness routine can be a challenge. As a seasoned wellness coach, I advocate for embracing activities like indoor cycling or yoga to keep our bodies and minds sharp. The satisfaction of overcoming the chill with a warm-up workout? Priceless. Stay motivated and let's lead by healthy example this season! What is your new temporary routine for winter?

Hey there! Just wanted to share some cool ways to get moving without going too hard on your body. 🚶♂️ Walking: It’s super easy, free, and you can do it anytime. Plus, it’s a great excuse to explore your neighborhood or catch up with friends. 🏊♀️ Swimming: Dive into a low-impact workout that’s gentle on your joints but still works your muscles. 🧘♀️ Yoga: Stretch, strengthen, and find your zen with yoga. All you need is a mat and a bit of space to unwind. 🚴♂️ Cycling: Pedal your way to a fun cardio session that’s easy on the knees. 💪 Pilates: Strengthen your core and improve your balance with Pilates. It’s all about slow, controlled movements. 🏠 Chores: Yep, even chores count! Gardening, laundry, or dishes can keep you moving without overdoing it. Just watch your form to avoid any mishaps. Hope these ideas help you find a groove that works for you! #Walking #Explore #StayActive #Swimming #LowImpact #healthyliving #Yoga #Zen #Mindfulness #Cycling #Cardio #fitness #Pilates #CoreStrength #balance #Chores #StayActive #everydayfitness #healthymatters #LeighMiller

Exercise and Women General Recommendations Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be broken down into smaller chunks of time throughout the week. Incorporate strength training exercises at least twice a week. Focus on major muscle groups like legs, hips, back, abdomen, chest, shoulders, and arms. Limit sedentary behavior. Try to break up long periods of sitting with short bursts of activity. Moderate-Intensity Activity: Brisk walking Swimming Dancing Cycling Gardening Vigorous-Intensity Activity: Running Hiking uphill Swimming laps Jumping rope Playing basketball Important Considerations: Listen to your body. If you experience pain, stop and rest. Consult with your doctor before starting a new exercise program, especially if you have underlying health conditions. Vary your workouts to prevent boredom and plateaus. Combine exercise with a healthy diet for optimal results. Remember: Even small amounts of physical activity can make a big difference in your overall health and well-being. It's essential to find activities you enjoy and gradually increase the intensity and duration of your workouts.  #workout #healthydiet #fitnessthroughout #womenshealth #endocrinefactors #menstrualirregularities #healthyweightloss #primehealthcaregroup

Five reasons why exercising on a cruise can enhance your vacation!

Last weekend, I signed up for a new adventure - Rope Biking. 🚴🏻♂️ Though I've been a consistent cyclist before (with some habit hiccups due to some injuries), I always wanted to try this sport once. I rode 50 kilometres a day a year ago, but now my stamina is down to 25 kms on alternate days, and that's a huge loss. Reason? Inconsistency. What if I was able to maintain work-health balance and be consistent? My fitness would surge 2x. 𝐖𝐡𝐚𝐭'𝐬 𝐢𝐧 𝐢𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭? 𝗔 𝗹𝗲𝘀𝘀𝗼𝗻. One for your younger self. I wrote it for me, I encourage you write one for yourself. ✍🏻 ᴀ ɴᴏᴛᴇ ꜰᴏʀ ᴍʏ ʏᴏᴜɴɢᴇʀ ꜱᴇʟꜰ: 🧒🏻 To live a healthy life, treat your body like a high-performance asset. Fitness isn't just a routine; it's a strategic investment in your well-being. Imagine your body as a finely tuned instrument. Consistency is your virtuoso, discipline your conductor. Fuel yourself with purpose, resilience, and let the harmony of health elevate your life's journey. The future you is not just successful; they're unstoppable if you choose just the right habits. 🏃🏻♂️ #FitForSuccess #WellnessStrategist #Consistency

👨👩👧👦 Balancing fatherhood, work, and fitness can be a real challenge, but it's absolutely doable with the right approach. Here are three tips to help you stay on track: Involve The Family: Turn workouts into family activities! Biking, hiking, or playing sports together makes fitness fun and creates great bonding moments. Set Realistic Goals: Understand that some days will be tougher than others. Adjust your workout intensity based on your schedule and energy levels. Opt For Efficient Workouts: Short on time? Go for high-intensity or quick home workouts that keep you active without sacrificing family time. Remember, it's all about balance. You've got this! #DadLife #FitnessJourney #AlphaDad #FamilyFirst #WorkLifeBalance #StayActive #Strength #Resilience #DadsWhoWorkout #StrongDads #WorkoutTips #FitnessBenefits #FitnessGoals #OnlineFitness #PersonalTrainingCoach #FitDad #Balance #Stability #WeightLoss

It's time to shake off those extra calories and get moving after the festive binge and all those Chinese New Year goodies! 🏃♂️ Whether you've been indulging in all the delicious dumplings or overloading on those festive snacks, a bit of physical activity is the perfect way to reset. Remember, it's not just about shedding those extra pounds; it's about feeling good and energized. Find an activity that you genuinely enjoy – be it dancing, cycling, or even a home workout routine. The key is to make it something you look forward to. 💪 #HealthyHabits #GetMoving #SummitPlanners

It's time to shake off those extra calories and get moving after the festive binge and all those Chinese New Year goodies! 🏃♂️ Whether you've been indulging in all the delicious dumplings or overloading on those festive snacks, a bit of physical activity is the perfect way to reset. Remember, it's not just about shedding those extra pounds; it's about feeling good and energized. Find an activity that you genuinely enjoy – be it dancing, cycling, or even a home workout routine. The key is to make it something you look forward to. 💪 #HealthyHabits #GetMoving #SummitPlanners