5 Things Ramona Braganza's Day is Incomplete Without
The fitness instructor shares the things that make up her daily routine.
1. GET AN AMPLE DOSE OF VITAMIN C
“I eat oranges every day to boost my Vit C levels. They keep me hydrated and get me through the day with unparalleled energy—with the vigorous routine that I have, I need to stay on top of my game all day long. I either eat the fruit or have freshly squeezed orange juice for breakfast, following it up with two eggs, two slices of turkey bacon, and a slice of wheat toast with a little jam. What I love about the fruit is that besides keeping me energised all day, it also keeps my
2. KEEP TABS ON MY ‘DAILY STEPS’ COUNT
“Walking is a great form of cardio and I make sure that I track my daily steps as it helps me assess the calories I have burnt through the day. Even on days when I don’t work out, I make sure that I walk a minimum of 5,000 steps.”
3. STRETCH EVERY DAY
“As a fitness instructor, I can’t stress enough on the importance of stretching. Before starting my daily workout, I spend about 20 minutes stretching—your muscles need to be stretched out to release the previous day’s fatigue, and to loosen them up for the new day’s workout. I do 10 to 15 reps of shoulder rolls, hip rolls, chin lifts, runner’s lunges, calve raises, and neck rolls.”
4. PRACTICE MY WORKOUT MANTRA
“The 3-2-1countdown is a call to action that is the basis for everything in my life. By 3-2-1, I mean get ready mentally, get set physically, and go forward emotionally. I also launched my app—MyHomeFitness—around the same mantra. The formula comprises of:
One minute of cardio.
Three minutes of circuit training (1 minute each x 3 exercises).
One minute cardio again.
Then, three minutes of circuit (1 minute each x 3 exercises).
Then again one minute of cardio.
And lastly, one minute of core training (holding each exercise for one minute).
5. BE GRATEFUL
“Everyone thinks that being healthy is all about exercising and being watchful of what you put into your body...but those aren’t the only things that matter. Gratitude towards life is also very important. We live in a fast-paced world, and that’s why I hit pause for a couple of minutes every day to be grateful for all that I have. Gratitude goes hand-in-hand with the right attitude towards everything in life—and when you have a positive attitude, you’ll see results faster in whatever you do.”