Stay Up-To-Date

5 Super-Simple Ways to Cut Down Muscle Soreness after Your Workout

For fitness beginners, muscle soreness post-exercise is a fact of life. Not only beginners but even seasoned fitness professionals are not exempted from these painful discomforts.

Who can forget the intensive muscle soreness that sets in a day after a first intensive leg workout session? While it is exhilarating to crush those weights, the day after presents you with searing pain that makes walking an uphill challenge.

But why do our muscles ache? How can we alleviate this discomfort? Drawing insights from our fitness experts at Be Simply Awesome, we've addressed these common questions in this blog. If you're a fitness enthusiast seeking relief from post-workout muscle soreness and ways to reduce its occurrence, this blog is tailored for you.

Today, we'll start by exploring the primary causes of muscle soreness following fitness routines, then provide five practical relief strategies that can reduce muscle soreness. Read on:

Why Do Our Muscles Scream Pain After a Workout Session?

The micro-trauma of...

The Art of Self-Care: 3 Research-Backed Strategies for a Well-Balanced Life

In this fast-paced world, time slips away faster than ever. Tasks keep mounting, and the to-do list keeps on growing, robbing us of our time.

When the last time you had that was designated 'me time' just for yourself? Even when one can manage a few precious moments daily, are you making the most of them? Are you using them to rejuvenate yourself, improving your mental, physical, and overall well-being?

Self-Care – A Non-Negotiable Practice for Everyone:

Self-care is like refueling your car during a long road trip. Just as your vehicle needs a pit stop and you need a break to continue the journey smoothly, one needs self-care to keep going strong in the fast lane.

Without self-care, the risk of burnout looms large and may sabotage the entire journey. Yet, self-care remains elusive and stands as a distant hope for everyone.

Why not? A wish without a concrete plan will always remain a hope.

Beginning Your Self-Care Journey: Small Steps & Big Results

As someone in a similar boat, our Be Simply Awesome...

Taking Your Fitness Progress to the Next Level: Progression and Advanced Techniques

Progression and innovative techniques are essential to continual improvement and reaching new heights in your fitness objectives, whether you're a novice trying to build a strong foundation or a seasoned fitness enthusiast aiming to push your limitations further. In this piece, we shall discuss the fundamental ideas of progression and advanced strategies used in fitness boot camp classes.

We'll detail the value of gently pushing your body, including new workouts and using innovative training techniques to ensure that your strength, endurance, and general performance continue to develop.

Prepare to advance your fitness goals as we reveal the methods and techniques that will enable you to overcome obstacles and reach your maximum potential. New opportunities await you at every level of your fitness journey, so let's dive in and discover the fascinating world of progression and advanced approaches in fitness training.


How Online Bootcamp Workouts Can Support Women's Health

Regular exercise is key to achieve hormonal balance, which is essential for women's well-being. Women may try managing their hormonal health and meet their fitness objectives by participating in online boot camp sessions, which are practical and efficient. This piece will examine the relationship between online boot camp workouts and hormonal balance, emphasizing how these exercises might improve women's health.

Online boot camp exercises may provide a dynamic and empowering option, regardless of whether you're trying to control PMS symptoms, manage your menstrual cycle, or improve your overall hormonal balance. Let's delve in and see how these exercises may help women achieve good health and hormone balance.

The Role of Exercise in Hormonal Health

Women's hormonal health is crucially maintained by regular exercise. Chemical messengers are hormones that control several body activities, such as metabolism, emotion, sleep, and reproduction. Hormonal imbalances can cause various health problems, including irregular...

Celebrate Your Journey: Milestones and Success Stories in Online Bootcamp Workouts

Starting a fitness journey is an amazing personal endeavor filled with obstacles, opportunities for development, and victories. Whether you are a novice beginning your journey to a better living or an experienced fitness enthusiast testing your limits, every accomplishment and victory accomplished deserves appreciation. These workouts offer a dynamic and interesting experience that mixes high-intensity exercises, weight training, and cardiovascular activities due to the ease of virtual platforms.

Online boot camp workout exercises establish an atmosphere that encourages inspiration, support, and friendship among participants and female fitness trainers, so it's not just about the physical intensity. The following piece will examine the relevance of milestones and success stories within this motivating fitness community as we delve into online boot camp exercises.

The Importance of Milestones in Online Bootcamp Workouts

  1. Motivation and Focus: Setting definite, attainable benchmarks helps...
Virtual Bootcamp Workouts

The fitness sector has seen a significant transformation recently, enabling women to have greater control over their physical well-being than ever before. Online boot camp exercises are one trend that has emerged as a game-changer with the growth of online fitness platforms.

These online fitness courses mix the rigor and camaraderie of conventional boot camp training with the accessibility and convenience of the Internet. Online boot camps have elevated women's fitness journeys with personalized instruction, engaging communities, and inspiring exercise regimens.

In this post, we'll look at the huge impact that online fitness training programs have had on promoting women's empowerment, emphasizing how these courses have transformed how women think about fitness, overcome obstacles, and accomplish their goals. Get ready to be inspired as we explore the world of online boot camp exercises and see how they can alter the lives of people from all walks of life.


Clamshell Exercise Benefits: Strengthen Hips, Boost Fitness

Targeting the often-overlooked muscles is crucial when building a strong foundation for your fitness routine. One such exercise that has gained popularity recently is the clamshell exercise. This seemingly simple yet highly effective movement is known for strengthening the hips and providing a range of fitness benefits. In this blog post, we'll delve into the "why" and "what" of the clamshell exercise, shedding light on its advantages and how to perform it correctly.

Why the Clamshell Exercise? The clamshell exercise specifically targets the muscles of the hips and glutes. These muscles are vital in stabilizing the pelvis, enhancing overall posture, and supporting daily movements. Weak hips can lead to discomfort lower back pain, and even affect your performance in sports and other physical activities. Incorporating the clamshell exercise into your routine can help prevent such issues by:

  1. Strengthening Hip Abductors: The primary muscle group worked during the clamshell exercise is the hip abductors, including the gluteus medius and minimus. Strengthening these...

Power of Optimal Water Intake

Water is essential for our overall health and crucial to various bodily functions. The amount of water you should drink can vary depending on age, sex, activity level, climate, and overall health. However, a general guideline is to aim for around eight glasses of water per day, approximately 2 liters or half a gallon. Or simply half of your body weight in ounces.

For example, if you weigh 100 pounds, you should consume up to 50 ounces of water.

Why is it essential:

Here are a few reasons why drinking an adequate amount of water is essential:

1. Hydration: Water helps maintain proper hydration levels in your body, which is essential for the functioning of all organs and systems. It helps regulate body temperature, supports digestion, transports nutrients, and lubricates joints.

2. Cognitive Function: Staying adequately hydrated can help improve cognitive function, concentration, and alertness. Even mild dehydration can negatively impact your mood and mental performance.


strategies to avoid Stress and belly fat

Reducing stress and belly fat are two things that require a comprehensive approach combining healthy lifestyle habits and stress management techniques. Here are ten tips to help you achieve both goals:

  1. Prioritize Physical Activity: Regularly exercise to burn calories and reduce overall body fat. Incorporate a combination of aerobic exercises, strength training, and core exercises to target belly fat specifically.
  2. Follow a Balanced Diet: Focus on whole, unprocessed foods and create a calorie deficit if weight loss is your goal. Include plenty of fruits, vegetables, lean proteins, and whole grains while limiting added sugars, refined carbohydrates, and unhealthy fats.
  3. Portion Control: Be mindful of portion sizes and avoid overeating. Use smaller plates and bowls to help control portions and prevent excessive calorie intake.
  4. Manage Stress Levels: Practice stress-reduction techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies and activities you enjoy. Find healthy outlets to manage stress and prevent emotional...
Womens Retreat 2023

Retreats offer a wide range of benefits.

  1. Relaxation and rejuvenation: Retreats provide a break from the routine of everyday life, allowing participants to rest, recharge, and return to their daily lives feeling refreshed and revitalized.

  2. Personal growth and development: Retreats offer self-discovery, personal reflection, and growth opportunities. Participants can learn new skills, explore their passions, and gain insights into their strengths and weaknesses.

  3. Connection and community: Retreats bring together people with similar interests and goals, creating a sense of community and connection. Participants can make new friends, form supportive relationships, and network with others in their field.

  4. Improved physical and mental health: Retreats often include yoga, meditation, and other wellness practices that can improve physical and psychological health. Participants can also learn healthy habits and techniques for stress management.

  5. Increased creativity and productivity: Retreats provide a change of scenery...


We learned of BSA at a time in a global pandemic when internal anxieties and body weight were both increasing exponentially in a battle with each other. Then we began our BSA journey starting September 2020. We want to be brand ambassadors to BSA for the next three months to show what is unthinkable is still possible-- in how we have come to be our fittest in our very modest mid forties ;) but also showcase the diet changes that you have taught us. We have also learned -- it is in "OUR" hands always. We just need to take the next step. And after that, keep on taking the next steps.

The Svensson-Ghoshs <3 Here’s us, so excited to be ambassadors of...

Deseed pomegranate with this super simple technique

Pomegranates are one of the most potent fruits one can eat. It is rich with 100 type phytochemicals and gets its beautiful red color.

Pomegranate peel is also as potent as the arils. They contain Punicalagins, powerful antioxidants.

Pomegranates have more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help remove free radicals and remove inflammation.

It is rich in antioxidants and vitamin C and vitamin E, folate, potassium, and vitamin K.

Punicalagins and punicic acid are the unique substances responsible for most of their health benefits.

They help with lowering Blood pressure, improving diabetes, lowering heart disease risk, improving arthritis, and reducing cancer risk. They are also known to enhance sports performance due to the rich content of dietary nitrates and improve memory.

So the benefits are too many to count, or shall I say too many blessings in one fruit?

Nevertheless, I did not make attempts to buy them regularly. The main reason was the tedious process of peeling the fruit and...

Weight loss trainer near me

A food journal is used to document what you eat and other details subsequently assembled into your health habits. Food journaling is a practice that can improve well-being and help you lose unwanted weight. If you are struggling with the challenges in the field of weight loss, a food diary can help you overcome dietary obstacles.

Why it is effective:

You can learn more about your eating habits and identify erroneous behavior by keeping track of your daily food consumption, indicating the date, time, place, and the estimated amount or portions of food ingested.

Recording everything you eat provides regulation and responsibility for what you put in your mouth and it allows your nutritionist, dietitian, or doctor to have an idea of what you eat when you eat, and where you eat.

Successfully Achieve the Objectives:

Recording what you eat can also make you reconsider what you put in your body. This can lead to a reduction in calorie intake and weight loss. If you keep food journaling for a long period of time you will...

Women Personal Trainer

Whenever we think about losing weight or even just getting into better physical shape, the first thing that comes to mind is usually cardio. The mere thought of having to do extreme amounts of cardio to shed a few pounds can be exhausting, especially for those who hate it from the bottom of their hearts. Cardio is beneficial in the process of losing weight, but it is definitely not the only exercise routine that is going to help. Weightlifting can also be helpful, and it includes other benefits than just toned muscles and weight loss.

If you are wondering what those are, you are in the right place! We will discuss all the positive aspects of weightlifting and all the benefits that come with it.

Weightlifting Reduces Body's Fat Percentage

Starting the journey of lifting weights is going to improve your body's metabolism. Improved metabolism is going to help in reducing body fat without having to change your diet drastically.


If you think you are living an ideal lifestyle with most of your time spent comfortably seated in your office, think again. Scientists have found that too much sitting is linked to heart disease, diabetes, and premature deaths. With the rising job opportunities in IT-enabled services, most of the workforce find themselves sitting for extended hours on a computer for most of the day. Based on a report published in the Annals of Internal Medicine, more than half of the people's average waking hours are spent sitting either watching television, working on a computer, or maybe spent in physically inactive pursuits.

Too much time is sitting down may be bad news for your health. The scientific community has termed this as "Sitting Disease" and refers to metabolic syndrome and the ill effects caused by an overly sedentary lifestyle. However medical community does not recognize Sitting Disease as a diagnosable disease. Regardless of this, people who spend most of their time sitting like computers stand a greater risk of developing heart disease, diabetes, cancer, and...

Website Hero BG.jpg

Get Moving With Our Online Bootcamp Today!

Sign Up Today!

Website Hero BG.jpg

The 12-Week Bootcamp from Be Simply Awesome is specially designed to help you achieve optimal wellness and fitness in a supportive, fun environment for Indian women in America. Whatever your goals are — from losing weight to simply having a great time with some new friends — our virtual 12-week boot camp is great in many ways. Aruna, Mitali, and Sangita are here to make your workouts fun, challenging, and full of love! Ready to get started? Registrations are now open!

Crispy Sweet potato chips

I love simple recipes. Growing up boiled sweet potato's were our snack. It was yummy. We try to incorporate it as much as possible, but only I end up eating. Lol.

Recently my friend shared this recipe and my family loved it too. It is very easy and delicious.

Give it a try.


  • 3 sweet potatoes
  • 2 spoons ghee or coconut oil to fry. ( or oil of your choice)
  • salt to taste( I always use Himalayan or sea salt)
  • 1/2 teaspoon turmeric
  • 1 spoon chili powder( more if you want spicy)
  • 1/2 spoon jeera
  • curry leaves
  • few cloves of garlic


  • Peel sweet potatoes, thinly slice them, (like in the picture. If you have fancy slicer you can use it)
  • you can put a pan on the stove, add one teaspoon of healthy fat like Ghee, coconut oil, Olive oil or Avacado oil, and saute it on medium flame
  • Add few curry leaves, cumin seeds, one clove of garlic, a pinch of red chilly powder, sea salt as desired to taste, and turn off the stove when you see them...

I have always been used to making peanut chutney for idli and dosa. My family never enjoys idli and dosa without chutney. One day I read something about aflatoxins from the peanuts and also all the chemicals in the soil which were affecting the quality of peanuts. While experimenting with different nuts for chutney, I stumbled upon walnuts and tried making chutney. The outcome was amazing and my family did not even realize it was made of walnuts. That made my day and now that’s a common chutney in our household. Not to mention all the benefits of walnuts which are high in antioxidants high in vitamin E and polyphenols to mention a few. Its the skin of the walnuts which is the source of polyphenols, so don't put the effort of removing skin for this recipe. They’re also very high in plant-based omega-3 fatty acids and known to reduce inflammation in the body protecting us from many diseases caused by oxidative stress. Studies show that they also increase the good bacteria in your gut.

So walnuts have a million benefits so why not go "nuts ". :)

I hope you make this...


Coming from India this vegetable was never in my list of veggies, I eat. Later as I started learning more about calciferous vegetables and benefits. That time I started exploring other veggies in this category. I love the luscious color and beauty of this vegetable. It is full of nutrition with vitamins, minerals,fiber, low in carbs, and rich in antioxidants. Sounds like a lot of other vegetables. But the key is to include variety in your diet to reap the benefits. while researching how to make dishes out of this luscious vegetable I found stir-fries and soups which I don't make much.

Then I stumbled upon this simple recipe from my friend Raj. This was an amazingly simple recipe to make and eat at the same time.

Bok choy curry


  • One pack fresh Bok Choy, chopped to small pieces,
  • One medium-size potato, peeled and cut into small pieces.
  • Half onion diced into small pieces and some fresh garlic( 3-4 cloves) chopped
  • Few green chilies depending on your spice preference.




1 cup=250 ml Makes 5 roti's


1/2 cup oats plus 2 tbsp for dusting

1/2 tbsp ghee for kneading dough 1 tbsp ghee for cooking roti's .

1/2 onion finely chopped 2 green chillies finely chopped

1 sweet potato medium size

Ginger 1 inch grated

5-6 curry leaves chopped fine

1 tsp jeera

Salt to taste

Method: 1. Grind oats in blender to a fine powder 2. boil sweet potato, peel, and mash 3. To the mashed sweet potato add onion, green chillies, ginger, curry leaves, salt, cumin seeds and mix. Now add 1/2 cup oats flour and knead it to a dough.

If dough is sticky, add some more flour and knead.

Finally apply half a tbsp ghee to your hands and knead again. Make equal sized balls from the dough and roll them and cook like regular roti's. While rolling dust them with oats flour to roll easily....Apply ghee on both sides while cooking. Enjoy flavorful, healthy roti's with curry of your choice

Recipe curtesy: Meena Kumar