Opening Doorz

By Erica Fernandes | Opening Doorz Editorial | March 24, 2023

Erica Fernandes is Opening Doorz on her workout routine, eating habits and spiritual quotient…

Workout Routine

My fitness regimen consists of a combination of cardiovascular exercises, strength training, and flexibility training. I believe in maintaining a well-rounded approach to fitness to ensure overall health and vitality. Here’s a breakdown of my workout schedule.

Cardiovascular Exercises: I engage in activities such as running, or swimming for at least 20 minutes, five days a week. These exercises help improve my cardiovascular endurance and burn calories.

Strength Training: I incorporate strength training exercises into my routine five times a week. This includes weightlifting, bodyweight exercises, and resistance training. I focus on different muscle groups on different days to allow for adequate rest and recovery.

Flexibility Training: I dedicate time to stretching exercises and a bit of yoga to enhance flexibility and improve joint mobility. This helps prevent injuries and promotes relaxation.

In addition to my workouts, I also incorporate the use of a sauna as part of my fitness routine. Saunas have several potential benefits for physical and mental well-being. Here’s how I incorporate sauna sessions into my regimen.

Post-Workout Recovery: After intense workouts, I find that spending time in the sauna helps with my recovery. The heat helps relax my muscles and promotes blood circulation, which aids in reducing post-exercise soreness.

Detoxification: Saunas are known to induce sweating, which can help eliminate toxins from the body. By sweating in the sauna, I feel refreshed and rejuvenated, as if I’ve had a deep cleanse from within.

Relaxation and Stress Relief: Sauna sessions provide a tranquil and peaceful environment, allowing me to unwind and de-stress. The heat and quiet ambiance help me relax both physically and mentally, promoting a sense of calmness.

Improved Circulation: The heat from the sauna causes blood vessels to dilate, leading to increased circulation. This can have positive effects on cardiovascular health and overall well-being.

Skin Health: Regular sauna use can enhance the health and appearance of the skin. The increased circulation and sweating can contribute to a clearer complexion and a healthy glow.

When using the sauna, it’s important to stay hydrated by drinking plenty of water before and after each session. I usually take short breaks during the sauna session to cool down and rehydrate. My sauna routine is done mostly in the evening before ending my day or in the mornings post workout, if I have a packed day.

Eating Habits

To support my fitness goals, I follow a balanced diet that emphasizes whole, nutrient-dense foods. Here’s how I manage my macronutrients.

Carbohydrates: I opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy. I prioritize unprocessed sources and avoid refined and sugary foods.

Proteins: I ensure an adequate intake of lean proteins from sources such as chicken, fish, and red meat once a week. These proteins aid in muscle recovery and repair.

Meal Timings: I follow a regular eating schedule, with two snack portions, and three meals throughout the day. This approach helps maintain steady energy levels and prevents overeating.

Water Intake: Hydration is crucial, so I make sure to drink ample amount of water throughout the day. I aim to consume at least three litres of water daily along with fresh juices.

Spiritual Quotient

Sauna is very good for stress management. Taking my pets, Ginger and Coco, out for walks in the park is another form of stress-buster for me. Cooking also helps calm me down. While I may experience occasional stress, these practices help me manage it effectively and maintain a calm and positive outlook in life.

PIC COURTESY: Erica Fernandes / Instagram

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