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Monday 4pm - 7pm Tuesday 4pm - 7pm Wednesday 4pm - 7pm Thursday 4pm - 7pm Friday 4pm - 7pm

http://www.thehealthrevital.com/

FitnessqueensYogastudio, Akbar Road, Mandi Mohalla, Mysore (2026)

30/12/2025

DAY 15 – Tempeh Plant-Protein Gut Health Challenge

Tempeh is a fermented soybean food rich in probiotics and plant protein, supporting gut health, digestion, and muscle strength

What to Prepare

Probiotic: Tempeh (fermented soybeans)
Prebiotic: Garlic (1–2 cloves, lightly cooked)

How to Prepare

Use store-bought fermented tempeh or homemade tempeh
Cut tempeh into cubes
Lightly sauté with vegetables (carrot, beans, capsicum) using minimal oil
Add crushed garlic at the end and cook briefly

📝 Notes:
➡️ Always cook tempeh before eating
➡️ Choose plain, fermented tempeh (no additives)

How to Eat

Have tempeh stir-fry as lunch or early dinner
Portion: ½ cup cooked tempeh
Eat slowly and chew well

What Will Happen

✔ Feeds healthy gut bacteria
✔ Improves digestion
✔ Provides complete plant protein
✔ Reduces inflammation
✔ Supports muscle & gut health

Today’s Challenge

❌ Avoid deep-fried foods
❌ No processed soy
❌ No overeating
✅ Add vegetables
✅ Eat mindfully

Fermented plant foods strengthen both gut and body.

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29/12/2025

DAY 14 – Lacto-Fermented Pickles Gut Balance Challenge

Lacto-fermented pickles are rich in natural probiotics that strengthen gut bacteria, improve digestion, and support immunity when paired with the right fiber.

What to Prepare

Probiotic: Lacto-fermented pickles (homemade / naturally fermented)
Prebiotic: Boiled sweet potato – ½ cup

How to Prepare

Use pickles fermented with salt and water only (no vinegar, no preservatives)
Boil sweet potato, peel, and cut into small pieces
Prepare pickles in advance if homemade, or get them from the organic store.

Notes:
➡️ Avoid store-bought pickles with vinegar
➡️ Limit quantity if you have acidity or high BP

How to Eat

Eat 1–2 small pieces of pickle with lunch
Add boiled sweet potato to the same meal
Chew well and eat mindfully

What Will Happen

✔ Feeds healthy gut bacteria
✔ Improves digestion
✔ Reduces bloating
✔ Supports gut lining
✔ Enhances nutrient absorption

Today’s Challenge

❌ Avoid processed foods
❌ No extra salt
❌ No overeating
✅ Choose traditional foods
✅ Drink enough water

Traditional foods heal the gut naturally.

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27/12/2025

DAY 13 – Sauerkraut & Sprouted Moong Gut Cleanse Challenge

Sauerkraut is a naturally fermented cabbage rich in probiotics, while sprouted moong provides prebiotic fibre to nourish good gut bacteria 🌱

Notes:
➡️ Prepare sauerkraut and sprouts in advance.
➡️ Start with small quantity if new to fermented foods.

What to Prepare

Probiotic: Sauerkraut – ½ cup
Prebiotic: Sprouted moong – ½ cup

How to Prepare

Sauerkraut (Homemade):

Shred cabbage, add salt, massage well
Pack tightly in a glass jar
Keep covered and ferment 2–5 days at room temperature

Ready-made:
Choose plain, naturally fermented sauerkraut with no vinegar or preservatives

Sprouted Moong:

Soak whole green gram overnight
Tie in a cloth and allow to sprout 24–36 hours

How to Eat

Eat sauerkraut with lunch or as a side
Have sprouted moong as salad or snack
Chew slowly for easy digestion

What Will Happen

✔ Improves gut bacteria diversity
✔ Supports digestion
✔ Reduces bloating
✔ Enhances immunity
✔ Improves bowel movement

Today’s Challenge

❌ No packaged food
❌ No excess salt
❌ No cold drinks
✅ Drink warm water
✅ Eat fresh & clean

Slow fermentation builds strong gut health.

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27/12/2025

DAY 12 – Apple Cider Vinegar Gut Activation Challenge

Apple cider vinegar (ACV) is a natural fermented probiotic that supports digestion, balances gut bacteria, and improves nutrient absorption

What to Prepare

Probiotic: Apple cider vinegar (with mother) – 1 tsp
Prebiotic: Roasted peanuts – 1 small handful

How to Prepare

Mix 1 tsp ACV in a glass of lukewarm water (One teaspoon of apple cider vinegar contains acetic acid, beneficial bacteria (the “mother”), and enzymes that help improve digestion, support healthy gut bacteria, and enhance nutrient absorption.)
Use raw, unfiltered ACV with “mother”
Dry roast peanuts without oil or excess salt

📝 Notes:
➡️ Do not drink ACV undiluted.
➡️ Avoid ACV if you have severe acidity or ulcers.

How to Eat

Drink ACV water before breakfast or before lunch
Eat roasted peanuts as a mid-morning or evening snack
Consume slowly, avoid empty stomach if sensitive

What Will Happen

✔ Improves digestion
✔ Supports gut bacteria balance
✔ Reduces bloating
✔ Helps sugar & fat metabolism
✔ Boosts gut activity

Today’s Challenge

❌ No sugary drinks
❌ No junk food
❌ No overeating
✅ Drink enough water
✅ Eat mindfully

Small daily habits create big gut healing.

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25/12/2025

DAY 11 – Kimchi Gut Boost Challenge

Kimchi (Spicy Korean fermented cabbage and radish) is a traditional fermented food rich in probiotics that support gut bacteria, improve digestion, and boost immunity

What to Prepare

Probiotic: Kimchi (fermented cabbage or radish) – ½ cup
Prebiotic: Dates – 1 to 2 only

How to Prepare

Homemade:

Chop cabbage/radish
Add salt, chili, garlic, ginger
Keep in a glass jar and ferment 2–3 days at room temperature

Ready-made:

Choose naturally fermented kimchi with no preservatives
Keep kimchi at room temperature before eating

📝 Note:
➡️ If making at home, prepare kimchi 2–3 days in advance.
➡️ Avoid overeating due to spice.

How to Eat

Eat kimchi with lunch or as a side
Eat dates separately as a snack
Chew well for better digestion

What Will Happen

✔ Improves gut bacteria diversity
✔ Enhances digestion
✔ Reduces constipation
✔ Supports immunity
✔ Aids natural detox

Today’s Challenge

❌ No extra spicy foods
❌ No junk food
❌ No cold drinks
✅ Drink warm water
✅ Eat light & mindful

Fermented foods from different cultures heal the gut deeply.

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24/12/2025

Merry Christmas from Fitness Queens Yoga Studio

This Christmas, gift yourself health, balance, and inner peace.
May your body feel stronger, your mind calmer, and your heart lighter—just like the true spirit of Christmas

Let’s welcome the season with gratitude, movement, and mindful breathing.

🎁 The best gift is good health

Merry Christmas & Advance Happy New Year!
— FitnessQueens Yoga Studio

👉 Follow us for more wellness, yoga & self-care inspiration

24/12/2025

DAY 10 – Pearl Millet porridge Gut Strength Challenge

Pearl millet porridge is a traditional fermented drink rich in natural probiotics that cool the body, strengthen digestion, and support gut health

Note: Wash and soak pearl millet overnight (or use good-quality ready-made pearl millet flour). Prepare this the previous day for next-day consumption.

What to Prepare

Probiotic: Pearl millet kanji – 1 glass
Prebiotic: Raw cucumber slices – ½ cup

How to Prepare (Pearl Millet porridge)

Wash and soak pearl millet overnight
Grind coarsely and cook with water into a thin porridge
Let it cool completely
Cover and ferment at room temperature 8–12 hours
Strain and use the liquid as kanji

How to Eat

Drink porridge in the morning or after lunch
Eat raw cucumber as a side or snack
Consume at room temperature
What Will Happen

✔ Improves gut bacteria balance
✔ Cools the body naturally
✔ Enhances digestion
✔ Reduces acidity
✔ Supports hydration

Today’s Challenge

❌ No spicy foods
❌ No cold drinks
❌ No packaged snacks
✅ Drink warm water
✅ Eat light & fresh

Traditional millet drinks keep the gut healthy and strong.

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23/12/2025

DAY 9 – Rice Kanji Gut Cooling Challenge

Rice kanji is a traditional fermented rice water rich in natural probiotics that cool the gut, improve digestion, and restore healthy gut bacteria

Note:
➡️ Prepare the rice the previous night for next day use.

What to Prepare

Probiotic: Fermented rice water (Rice kanji) – 1 glass
Prebiotic: Steamed vegetables – 1 cup

How to Prepare

Cook plain rice with extra water
Let it cool, cover, and keep at room temperature overnight (8–12 hours)
Next morning, strain the fermented rice water
Steam vegetables lightly without excess spices

How to Eat

Drink rice kanji in the morning or after lunch
Eat steamed vegetables as a side or meal
Consume at room temperature

What Will Happen

✔ Cools the digestive system
✔ Improves gut bacteria balance
✔ Reduces acidity
✔ Supports hydration
✔ Enhances digestion

Today’s Challenge

❌ No spicy or fried foods
❌ No cold drinks
❌ No packaged food
✅ Drink warm water
✅ Eat light & fresh

Simple traditional foods heal the gut gently.

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22/12/2025

DAY 8 – Ragi Gut Strength Challenge

Slightly fermented ragi porridge acts as a natural probiotic, supporting gut health, digestion, and sustained energy

What to Prepare

Probiotic: Slightly fermented ragi porridge – 1 bowl

Prebiotic: Almond powder or flax seeds – 1 tsp

How to Prepare (Fermented Ragi Porridge)

Mix ragi flour with water and cook into a smooth porridge
Let it cool completely
Cover and keep at room temperature 8–12 hours to ferment
Add almond powder or flax seeds before eating

Note:
➡️ Prepare the ragi porridge the previous night for next day use.

How to Eat

Best consumed in the morning or after lunch
Eat warm or at room temperature
Avoid reheating after fermentation

What Will Happen

✔ Improves gut bacteria balance
✔ Enhances digestion
✔ Gives long-lasting energy
✔ Supports bone strength
✔ Keeps you full longer

Today’s Challenge

❌ No refined flour foods
❌ No cold drinks
❌ No overeating
✅ Drink warm water
✅ Eat mindfully

Our traditional fermented foods are powerful gut healers.

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21/12/2025

DAY 7 – Fermented Veg Gut Cle
Note:
➡️ Prepare the fermented vegetables today.
➡️ They will be ready to eat tomorrow.
➡️ Be prepared in advance.

Fermented vegetables are rich in natural probiotics that help cleanse the gut, improve digestion, and strengthen immunity

What to Prepare

Probiotic: Fermented carrot or cucumber – ½ cup

Prebiotic: Beetroot slices – ½ cup

How to Prepare

Chop carrot or cucumber

Add water + ½ tsp salt

Keep in a glass jar 1–2 days at room temperature to ferment

Slice fresh beetroot thin

Use only clean jars and spoons

How to Eat

Eat fermented veggies before or with lunch

Have beetroot as a side or snack

Chew slowly for better digestion

What Will Happen

✔ Improves gut bacteria diversity
✔ Reduces constipation
✔ Supports detoxification
✔ Improves digestion
✔ Boosts immunity

🎯 Today’s Challenge

❌ No junk or packaged food
❌ No excess salt
❌ No cold drinks
✅ Drink warm water
✅ Eat fresh & clean

Simple fermentation creates powerful gut healers.

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21/12/2025

DAY 6 – Miso Gut Nourishment Challenge
Miso is a traditional fermented food rich in probiotics that support digestion, gut balance, and immunity

What to Prepare
Probiotic: Miso paste – 1 tsp (in warm water/soup)
Prebiotic: Oats – ½ cup (cooked)

How to Prepare
Dissolve miso paste in warm (not boiling) water or add to soup after cooking
Cook oats soft with water; no sugar added
Keep both simple and natural

How to Eat
Have miso soup morning or before lunch
Eat oats as breakfast or evening meal
Avoid very hot temperatures for miso
🌱 What Will Happen
✔ Supports healthy gut bacteria
✔ Improves digestion
✔ Reduces bloating
✔ Enhances nutrient absorption
✔ Strengthens immunity

Today’s Challenge
❌ No fried food
❌ No packaged snacks
❌ No cold drinks
✅ Drink warm water
✅ Eat slowly & mindfully

Gentle fermented foods heal the gut deeply.
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20/12/2025

DAY 5 – Yogurt Gut Balance Challenge
Yogurt is rich in live cultures that help maintain healthy gut bacteria, improve digestion, and support immunity naturally

What to Prepare
Probiotic: Plain yogurt (set curd / Greek-style) – 1 cup
Prebiotic: Cooked barley (½ cup)

How to Prepare
Use fresh, homemade or plain unsweetened yogurt
Cook barley until soft; no added sugar
Keep both at room temperature before eating

How to Eat
Eat yogurt after lunch or as an evening bowl
Have barley separately or mixed with yogurt
Chew well and eat slowly

What Will Happen
✔ Improves gut bacteria balance
✔ Supports digestion
✔ Reduces acidity
✔ Enhances nutrient absorption
✔ Strengthens immunity
🎯 Today’s Challenge
❌ No packaged food
❌ No excess salt or sugar
❌ No cold drinks
✅ Drink warm water
✅ Eat mindfully

A balanced gut builds a balanced body.
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FitnessqueensYogastudio

30/12/2025

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Monday	4pm - 7pm
Tuesday	4pm - 7pm
Wednesday	4pm - 7pm
Thursday	4pm - 7pm
Friday	4pm - 7pm