itstanyamalik
@itstanyamalik
Workouts
Weight Loss
General Fitness
Weight Training
Member since November 28, 2023 with 12 connections, 115 posts, and 17 communities. See all posts and communities by @itstanyamalik.
Questions Answered by itstanyamalik
What simple habits can improve your overall wellness and enhance your quality of life?
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Great question. 1. Consistent sleep time and getting 7.5+ hours each night. 2. Morning sunlight exposure 3. Working out regularly 4. Eating enough Fiber and reducing sugar 5. Good social connection / personal relationships. Specially selecting the right life partner (if you choose to) 6. Having good quality Antioxidants to compensate for stress and pollution we can’t avoid
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Whats the best way to incorporate strength training into my workout routine? Should I buy some workout equipments if I am doing my workouts at home? Are they necessary if I am doing strength training?
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Strength training needs you to work against resistance. Whether you need weights or not depends on the strength you have built at this point. If you’re just starting, your body weight and some resistance bands are enough to get started. You will later need weights to keep improving your strength and lean muscle growth!
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what is the first thing you do when you wake up in the morning have tea or coffee or drink one liter water
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Loads of water with a pinch of Himalayan salt to replenish body lost fluids and electrolytes while also kickstarting metabolism. Stimulants like coffee and tea should be had only after a 1.5-2 hour delay allowing your natural cortisol levels to balance out and do their job!
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Hey! I actually want to gain weight and simultaneously I want to exercise as well. But I did some research on internet and I found out that my most of the nutrients and weight gain can be done from non veg food majorly and I am a vegetarian so I am not very sure what to do. Can you please guide me?
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Well I’m assuming you’re concerned about protein for optimal lean muscle gain. It’s true lean meat is the easiest source of protein but it’s not true that vegetarians can’t get the right kind of protein from diet. Here is what you can add to your diet: 1. Spirulina and Chlorella supplements 2. Tofu and edamame are great source of protein 3. Paneer is good too but since it’s also high in fat, it works well if you go low carb 4. Legumes and dals are not lean protein but do have amino acids that will aid muscle synthesis, make sure to soak them overnight and cook with ginger. 5. Peas are a great source of protein too 6. Also can try hemp seeds If you’re open to start a protein supplement there are great vegan sourced options available now
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Posts by itstanyamalik
Eating Healthy
itstanyamalik posted 292 days ago
Try this sequence with me or save it for later. It's one of my favorite flows, either as part of my mobility drill or at the end of leg day. This drill has some advanced poses, remember to be patient with your body and accept where you are today with persistence to move to where you want to be. Follow me for more flows and find links in bio for consultations and workshops. #biohacker #agereversal #functionalmovement #functionalstrength
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I tried it today after training and it is awesome
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TB
The Biohackers Co
itstanyamalik posted 273 days ago
HIIT Core Circuit Here I did 4 sets of 10-15 reps each Hold the last variation for 30-60 sec each leg. Give this one a try for a quick, effective, no-fuss core workout #workout #absworkout #coretraining #corestrength #hiit #mobility #functionaltraining #functionalnutritioncoach #biohacker
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Hey
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Eating Healthy
itstanyamalik posted 289 days ago
Let's define healthy! For more functional nutrition and functional movement insights, follow me! #biohacker #agereversal #functionalnutrition #functionalnutritioncoach #guthealth
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Well said!
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Eating Healthy
itstanyamalik posted 308 days ago
A simple mobility routine for lower back pain. In most cases, the best way to heal is to move! Low-grade lower back pain can be a result of tight glutes and hamstrings, this simple, low-intensity drill works on releasing those muscles and eases pain while improving hip mobility! #biohacker #hybridathlete #agereversal #functionalmovement
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Thank you for sharing this wonderful video, it's exactly what I needed ♥️🤗
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Health and Fitness
itstanyamalik posted 288 days ago
This was almost a decade ago, I was probably around 26-27 years old then. I had gained 20 odd kgs even though I did everything I believed to be right, counting calories, and working out every day to burn even more calories. BUT!! I was struggling with PCOS, Hypothyroid, High cholesterol, and IBS. It took me 5 years to un-learn and re-learn what healthy is! To change my relationship with food and exercise, to change my relationship with my body and myself... and honestly even change my relationship with those around me! Today, a month before I turn 38, I finally have a love relationship with food, where food is nutrition and exercise is for strength and longevity. If you’re ready to begin your journey of unlearning, reversing lifestyle diseases, and reversing aging with biohacking connect with me. #biohacker #agereversal #hybridathlete #guthealth #functionalnutrition #functionaltraining #engineeringhealth
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omg great 😍😍
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Health and Fitness
itstanyamalik posted 301 days ago
A great movement to strengthen hip mobility and core stability. Slow controlled movement is the key here, go as low as you can with an engaged core, and don’t let your knees drive over your toes. #biohacker #agereversal #hybridathlete #functionalmovement #healthcoach
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very helpful 👌
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Eating Healthy
itstanyamalik posted 283 days ago
We are capable of a lot more than we think we can. This powerful 4-minute drill will build mind-body connection and core strength. Kneeling lean backs - 30-45 sec on and 15-30 sec off x 4 sets Let me know when you try this one #biohacker #agereversal #hybridathlete #functionalnutritioncoach #functionalmovement #engineeringhealth
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awesome!
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Health and Fitness
itstanyamalik posted 304 days ago
The power of discipline for mind, body, and soul! This movement: downward facing dog to single leg push up, is a whole body drill that once again combines mobility and strength. Once you begin you'd be surprised at what your body can do and achieve if you make room for it to grow! Take emotions out of the equation and do what ought to be done… If you need to begin your journey with a variation of this movement, simply place the stationary leg’s knee on the floor for support… if you want me to share the variation let me know! #biohacker #agereversal #hybridathlete #functionalmovement #functionaltraining
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Eating Healthy
itstanyamalik posted 284 days ago
Protein is our building block, not just for muscles but even our cellular structure. Unfortunately in India, we are very protein deficient or consume inadequate quality. 1. RDA 0.8 to 1gm per kg body weight. If you workout then 1.5 to 2gm per kg body weight. 2. Most vegetarian sources aren't complete protein so add spirulina, seaweed, amaranth (soaked), tofu, and EAA supplements 3. Ensure to consume Protein in every meal paired with other macros, especially good fats for absorption 4. Gut health plays a big role in the bioavailability and absorption of all nutrients including protein. I’m selecting three women for a free consultation and supplement giveaway. If you’d like to be one of them comment “Biohacker” below
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Thanks for sharing the information.
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Eating Healthy
itstanyamalik posted 278 days ago
Healing happens by feeling! A wonderful drill to strengthen the back, shoulders, and glutes. Practice with patience and self-compassion. #yoga #functionaltraining #strength #bridge #asana #practice #training #functionalnutrition
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nice
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Posts Commented by itstanyamalik
Fit with chitraa
fitwithchitraa posted 304 days ago
Loved this mobility drill , it’s a killer core strength builder, it’s a power packed leg and glute work , totally in love with these @itstanyamalik keep em coming I am enjoying seeing them , practising , mastering and recreating em !!! Love the Fitness Community on Coto it’s so encouraging to push your limits up and stretch your boundaries!!! #fitnessmotivation #hybridfunctionaltraining #functionalmovement #funtionaltraining #bodyweightworkout #compoundmovements
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@Fit with chitraa love this! Another one coming your way shortly! 😄
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Fit with chitraa
fitwithchitraa posted 306 days ago
Inspired by @itstanyamalik :) …. Loved it and hence recreated!!! Hope it inspires all !!!! #fitnessmotivation #fitnessinspiration #functionalworkout #functionalmovement
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Fabulous! ❤️
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Welcome to The Biohackers Co., where we believe in empowering you to take control of your health and well-being. At the core of our philosophy lies the belief that proper health extends beyond traditional medical care, embracing a holistic view that includes physical, mental, social, and spiritual dimensions. Founded on cutting-edge research and an innovative approach to health optimization, The Biohackers Co. is at the forefront of a health revolution. We provide tools, knowledge, and health supplements to help you unlock your full health potential. Our mission is to guide and inspire you to take actionable steps toward a longer, healthier, and more fulfilling life. By combining the latest in scientific understanding with age-old wisdom, we aim to challenge conventional health narratives. We empower you to become an active participant in your health journey, breaking free from the confines of outdated healthcare models.Join us in this exciting journey towards optimal health, where every individual has the power to shape their health span. more
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