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Life-Changing Benefits Of Practising Yoga
Yoga is for everyone! It holds the power to balance the mind, body and spirit! The best aspect about yoga is that everyone can do it, irrespective of age. Life-Changing Benefits Of Practising Yoga UR Team Yoga is for everyone! It holds the power to balance the mind, body and spirit! The best aspect about yoga is that everyone can do it, irrespective of age. Yoga incorporates a series of stretches and asanas which utilises the breathing technique to help you attain the best outcome from this holistic practice. There are also different types/styles of yoga, which help lower blood pressure, reduce anxiety, and strengthen UR body and more. However, many do not wish to change their fitness regimens due to a few persistent myths of yoga. Moreover, different people have different opinions about yoga. Few think it is boring and slow, but for some it is relaxing and peaceful and eventually helps them lead a wholesome and healthy life. Let’s try to understand yoga better. There are many groups of people who find yoga extremely boring. If you have less interest while attempting yoga and don't give in completely, you are bound to look over the benefits of yoga. The inventive idea of yoga is to improve the stability of the connection between mind and body. Unite with UR inner self, as the relationship with yourself is more significant to find nirvana in any activity. On the other hand, if you show complete dedication and interest when you are doing yoga, you will be surprised by the benefits you can receive! It's all about the journey of finding what works for you. Yes, it could work for individuals differently, but in the end, what you give while doing yoga is what counts. When you find calmness and inner peace, things will automatically feel fascinating and yoga will definitely not be boring! Yoga has many fitness benefits, including evolving muscular forte and survival, flexibility, harmonisation and balance. It also involves UR body to use additional calories to energise you during UR workouts. Burning calories is important if you are doing yoga for losing body fat or maintaining healthy body composition. Yoga can be practised anywhere and it doesn't require any specific equipment as such. Yoga gradually takes the body through a full series of multifarious gestures, which gradually release tight muscles without putting any extra stress on UR joints. In fact, since yoga is a weight-bearing exercise, it sets only tolerable stress on the bones which in turn improves the capability to store calcium; hence harmonising not only muscles but also strengthening the bones, simultaneously. There are many superb reasons to practise yoga regularly and we will highlight a few of these here. Stress has become a worldwide epidemic that needs to be addressed and yoga can help to lower stress levels. According to studies, certain yoga poses help in lowering cortisol (our body's primary stress hormone) levels in the body which in turn helps in reducing stress levels. Some asanas of yoga also help to manage blood pressure and reduce anxiety. If you are using sleeping aids, throw them out and welcome yoga into your life. Yoga is a practice that helps you to relax and soothes your nerves, thus easing you into a restful sleep. According to various researchers, yoga can help get rid of insomnia by allowing UR mind to calm down and relax. As we age, our body tends to stiffen easily, due to lack of flexibility. This might lead to muscle strains or pain. The continuous practice of yoga not only boosts flexibility but also helps to maintain UR posture which reduces the chances of getting chronic back pain in the future and less prone to injuries. Yoga is a great tool to induce positive thinking and calm the mind's internal chatter. When you're feeling stressed out or irritable, do yoga for 10 minutes early in the morning to help feel relaxed. Yoga can also help calm you down, lower UR anxiety levels, restore inner peace and also bring positivity and tranquillity to UR mind. Yoga is a full-body workout that helps in strengthening UR body's muscles and core which results in making UR whole body resilient and healthy. In fact, yoga like any form of exercise can assist in improving UR strength and making UR body stronger. Weight management is vital if you want to stay healthy and fit. Maintaining ideal weight also contributes to UR overall well-being. Yoga helps in enhancing metabolic levels which assists you to become mindful of UR eating habits and daily diet. Yoga can improve your body's strength and increase stamina, both physically and at the mental level as well. Holding a particular pose for longer periods helps in enhancing UR body's strength and increases your body's stamina slowly, but surely. Yoga poses are designed to cleanse, detoxify and strengthen our internal organs. Practising these postures helps provide relief from issues like bloating. It also stimulates the digestive system which consequently contributes to healthy digestion and natural bowel movements. Yoga helps in developing stronger concentration skills which increases focus and helps in creating a strong memory. This is because yoga helps in audio-visual recall ability and increases retention ability too. Yoga assists in carrying out fresh blood flow throughout the body. Poor blood circulation can lead to fluid retention, acne breakouts and more! Yoga is one of the best tools to increase blood circulation and deliver oxygen to the blood, which gives your skin a natural glow too. Yoga provides numerous benefits that can immensely improve the quality of your life. Moreover, there are various types of yoga that can match your specific needs and abilities. So, kick-start your yoga journey today!
Fundamentals Of Exercise For Every Body
We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? Fundamentals Of Exercise For Every Body Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer We all are aware of the importance of staying fit to sustain a healthy and more fulfilling life. However, it is sometimes easy to get carried away with the latest diets, fitness regimens such as intense obstacle course programmes and more. Furthermore, many of us may embark on a fitness journey without even knowing if it is suitable for us. This is because we fail to consider our current lifestyle, fitness levels and what certain fitness regimes may do to our body. But what if we knew the formula of getting results without indulging in aggressive diets, intense workout regimens and poor lifestyle choices? By learning the fundamentals of exercise, we can determine what works for our body without overexerting it. Whether it is the food we eat or the current exercise regimen we are enrolled in, we will be able to get the results we want by implying the right technique and approach. This is where ADL – Activities of Daily Life come into the picture. So, let’s try to understand how we can go that extra mile in our fitness goals with just a little effort. Get a complete body analysis done to learn more about UR body as this will help you understand UR body’s current fitness levels and the precautions that need to be taken if you have been previously injured. A complete body analysis will also provide a better understanding of how far you can push UR body without injuring and exerting yourself. Moreover, learning more about your body will assist UR fitness trainer to make the right choices for you to achieve your fitness goals. Understanding your body also helps you avoid extra stress to existing injuries, pains and aches. A complete body analysis will help UR trainer determine which exercises are suitable for you to attempt and include in UR daily workout. By doing so, you can avoid any additional stress on your body and most importantly, you will not opt for intense regimens that can do more harm to your body than you know. There are certain things you need to consider before opting for any workout regimen. These include current body analysis, BMR basal metabolic rate, daily lifestyle analysis, medical history and daily medicinal intake, previous injuries or physical health issues, if any and diet and habits. As every individual is different, all of these aspects above will help determine how far UR fitness trainer can push you to attain UR fitness goals without exerting your body. Being aware of these aspects can also help you and your fitness trainer shape your fitness journey by implying the right techniques and by including precautionary steps such as what to avoid while working out. For example, if you experience back pain frequently, your exercises will be designed accordingly. As all of these attributes are very crucial, they should be understood properly and taken into account before starting any long-term or short-term exercise regimen. There are three fundamentals of exercise and the core fundamentals of exercising are built on strength, agility and stability. So the truth is that the core of UR fitness routine should be strength, agility and stability, all of which work on every muscle of your body, enhance your body’s coordination skills and strengthen your body’s core. Therefore, any exercise regimen should incorporate the perfect combination of all three of these aspects which will also help you and your trainer understand how far you can push yourself in your workout regimen. Here are the three fundamentals of exercise you can include in UR workout sessions, without exhausting your body: Strength Training: This exercise is not just about looking bulky and gaining more muscle mass. Strength training exercises help you burn additional calories so that you can keep unwanted weight away. The best part is you don’t require much equipment when you are doing strength training. Props such as inflatable balls, dumbbells and more can help enhance your muscular endurance. Agility Training: This exercise generally refers to UR body’s ability in stopping, starting and being able to change and manipulate your body’s reflexes quickly while maintaining the right posture. Agility training includes exercises such as ladder drills, cone drills, running and more. Stability Training: These exercises include a combination of exercises that utilize your body’s resistance to induce muscle contractions. Therefore, this helps build and enhance your body’s strength, skeletal muscle and overall strength. These exercises also help condition and improve your body’s balance. Functional Training This training involves a series of exercises which synchronizes your cardiovascular, nervous, and musculoskeletal and respiratory system together. It is one of the oldest methods of physical training without the use of any equipment and was first introduced in the field of physical rehabilitation by physiotherapists, to help patients recover from any previous injuries or physical disabilities. Functional training stimulates movements in your body in order to enhance your daily performance, so that your body functions like a well-oiled machine. Functional Training helps enhance cardiovascular endurance, muscular endurance, strength, flexibility, speed and agility. Not everyone can opt for an intense workout programme. An individual needs to have certain necessary physical activities in their daily routine to qualify for an intense training programme. For example, if you have no physical exercise in their daily routine, it would take more time to achieve a specific fitness goal. Like in the case of CrossFit training, this training is mostly chosen by athletes and fitness enthusiasts who are usually used to intense workout sessions. So just blindly opting for CrossFit training sessions can cause unnecessary injuries, which is usually not recommended or encouraged by fitness trainers for individuals who are new to exercising. Working out is entirely dependent on UR daily activities. As simple as this may sound, UR current fitness levels also helps determine the type and level of workout regimen UR fitness trainer may recommend for maximum results. So it’s best to increase UR endurance and stamina slowly, as it takes time for your body to adjust to any form of exercise regimen. No matter which age group you may belong to, or the body type you may have, the most important thing to keep in mind is your nutritional intake, as it assists in maintaining your overall health. Also, creating a wholesome lifestyle is the key to achieving the fitness goals you have in mind. So, don’t get carried away with the latest trends when all you need to know is the fundamentals of exercising. Mentioned below are some easy points to keep in mind. ● Every individual should be aware of the training they are opting for, which can or may not be inclusive of their current fitness goals and achievements. ● Don’t push yourself or exert yourself as this can cause unnecessary complications, injuries and discomfort. ● Ensure your trainer is certified and has renewed his or her license before the expiry date. ● Check with UR doctor whether it is suitable for you to enroll in an exercise regimen, before you begin. ● Fitness is a journey, so allow UR body to adjust to the new movements that assist in improving your flexibility, coordination, balance and overall strength. ● Track your fitness goals and journey with the help of UR trainer, or by recording your achievements in a diary.
Top 5 Techniques To Help Improve UR Body Posture
An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. Top 5 Techniques To Help Improve UR Body Posture Leandi van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital An important aspect of ensuring our long-term health is good posture. Ensuring that you are holding UR body correctly while moving or stationary can help to alleviate pain, injuries and certain health issues as well. During our everyday movement we get used to poor postural positions. These can cause pain or discomfort when not addressed. So if you are struggling with pain due to bad posture these five techniques will help release tight muscles and strengthen UR weak muscles. Here are a few easy stretches and exercises that can help improve overall body posture. 1. Stretching and releasing of the chest muscle While moving around and working in your day-to-day life, the tendency is to slouch your upper back. This causes the chest muscles to become overly tight and which translates the shoulders forward. Releasing or stretching the chest muscles is very important and can help relieve tension in the upper back and neck. This is also an important stretch for fitness enthusiasts who tend to prefer push-ups and bench press to pulling exercises. As seen in the picture there are three different positions by which you can stretch your chest. Just raise your hands a bit higher each time. Each stretch should be held for at least 30 seconds and can be repeated 2 to 3 times. 2. Scapular strengthening exercise The forward bending posture of the upper body can also cause dysfunction in the upper back. Because of the tightness in the chest, the upper back muscles can get lengthened and weak. Here is an effective upper back exercise that can help correct this. Lying down on your stomach, make a ‘W’ with your arms. From this position straighten your arms. When returning to the W position, try squeezing both UR shoulder blades together. Do not arch UR lower back. You can do 10-15 repetitions and 2-3 sets. 3. Thoracic mobility Mobility is when joints and muscles can move freely without any restrictions. The movement of the Thoracic Spine (rib and chest area) that gets restricted from bad posture is extension and rotation. Extension is the ability to straighten the upper back and rotation is rotating your upper body without movement from your lumbar spine. The following mobility drill can help make the thoracic spine move better. The important aspect here is to eliminate lumbar spine movement. Keeping the knees together keeps the movement from the thoracic spine. During this mobility drill the goal is to open the chest up as much as you can. This can be done 10-15 times for 2-3 repetitions. To progress, you can add a light weight in the hand that is on top. 4. Upper Back stretch Poor posture, an injury or muscle overuse can usually be the cause of upper back pain. Though upper back pain is less common than lower back pain or neck pain, there are many causes for it. One of the causes may be deconditioning which means, you may not be using your muscles correctly. This could easily happen while sitting at UR desk for long hours in the wrong posture. Certain exercises can help strengthen your back and also help improve UR posture. Try this upper back stretch to help correct your posture and also ease pain. Keeping UR elbows bent, try to push down your upper body as far as possible. A stretch should come over UR upper body and triceps muscles. Hold for 20-30 seconds and repeat 2 to 3 times. 5. Pelvic Mobility The ideal position of our pelvic bone should be neutral. If we sit for long periods of time on the wrong chair, we tend to round our lower back or posterior tilt our pelvis which might cause pain in the lower back. The structures around the pelvis can get tight because of poor posture. This is why the first step to better pelvis posture is pelvic tilts. Once you are able to maintain a neutral pelvic you can start strengthening your core to be able to sustain the posture in a different position. A neutral pelvis is when the lumbar spine is slightly arched but not too much and the pelvis pushing forward or back. Our lumbar spine is made to be stable. This means that a structure is able to maintain a specific position despite forces being placed on it. In order to train lumbar stability we need to do a variety of core exercises. Pelvic Tilts The main idea is to move only your pelvic bone. Try keeping your hands on your hips to help with navigating your pelvis. The first movement would be to arch your lower back (pushing your buttocks out) and the second would be rounding your lower back (bringing your buttocks in). These exercises can be done 10 times for 2 to 3 sets. Bad posture can become a habit and cause some muscles to tighten up and others to lengthen and weaken. Releasing the chest muscles and upper trapezius muscles, strengthening your shoulder blade muscles, working on your thoracic mobility and neutral pelvis can help improve UR posture and reduce pain.
Why You Should Be Exercising During A Pandemic
The COVID-19 pandemic has thrown us a curveball. Many of us possibly thought about every aspect of our life as we are invariably living in fear of falling victim to the virus. We are ready to try everything and anything to boost our immunity. It is for a fact that working out helps boost immunity. When we say exercise, it need not necessarily mean going out of the way and doing something which UR body isn't used to. All I advise is to move UR body! To reiterate the importance of workout lets start by understanding how exercise has helped us during influenza and how it's helping us now during COVID. The Origins Of Pilates The name 'pilates' was derived from Joseph Hubertus Pilates, the man who used a combination of various exercises. This gave birth to an incredibly effective workout routine that is still trending globally! He suffered a few illnesses during his childhood, making him interested in physical fitness. He was exposed to various types of physical routines in his life before he ended up in internment during World War I. He left Germany around 1912 and came to Britain. He was trained in boxing, diving, skiing, acrobats, self-defence, to name a few. As the war broke out in 1914, Joseph was kept in internment where he developed his fitness routine by fusing several sport-specific workout variations in his unique routine. Slowly this routine was picked up by a few curious inmates stuck in internment with him. These inmates were his first students/trainees and the camp was where he introduced Pilates. The immunity developing aspect of these physical exercises came to light when the Spanish flu was at its peak in 1918. It was observed that Pilates or the inmates he trained were able to ward off the diseases successfully. He was then positioned as a nurse in the hospital wing to care for the injured soldiers. Quote: Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! Cadillac/ trapeze table Pilates was tasked to help along with the recovery of veterans who were physically challenged fighting the war. He neatly worked out a practical and innovative idea to modify his routine to suit his soldiers. Attaching springs to the beds of the hospitals, enabled the physically challenged to get a full-body workout with ease. Today we know that piece of equipment as the Cadillac/trapeze table! After the war ended, he returned to Germany and started working on reforming his techniques and incorporating techniques from the east and the west. He set up his first studio in 1923 in America, and we all know this legacy with its universal appeal. That was the beginning of an exercise powerhouse we now know as Pilates. Importance Of Working Out During COVID 1. Boosts your immunity and improves your chances of fighting the virus, flu or infection. 2. Helps release happy hormones(endorphins) in the body which keep you mentally and physically fit. 3. Reduces stress, prevents weight gain and improves your sleep. As we are living through a pandemic at the moment, it is essential to remember that when injured soldiers can have the urge to work out, we can too. While creating and adjusting to new fitness routines may take some effort, any physical activity during the coronavirus pandemic can help you optimize your health and wellbeing. Use this time wisely to make the most of your lockdown, work out at your pace and as I said before a little bit of exercise is better than no exercise. If you need a little push, then read our other article on how you can build your workout routine.
5 Hair Myths Debunked!
Our hair has an important role to play in our overall look and personality. Still, we have been living with some myths about hair care for so long, that we have actually started believing in them mindlessly, disregarding the facts. Therefore, it’s important for us to debunk such myths and to take care of our hair with natural ingredients. Here’s the list of five common myths associated with hair. MYTH 1: Greying Of Hair Happens Only Because Of Stress FACT: It is often thought that greying of hair occurs because of the presence of increased stress in our lives. But this is not the case, it happens because of the absence of the pigment named melanin which is responsible for our hair being black in colour. However, stress can aid the greying of hair but is not the only cause. Genetic factors, unbalanced diet or illness also contribute to the lack of melanin. MYTH 2: Increased Hair Fall Because Of Shampoo FACT: It is often thought that shampooing the hair often increases hair fall. But this is not really the case. Hair fall happens when our hair roots are not strong enough to hold the hair properly. Therefore, it is necessary for our scalp and roots to be healthy and nourished so that it can hold the hair. MYTH 3: Hair Grows Faster When Cut Regularly FACT: The hair growth actually takes place from its roots and not the ends, hence it doesn’t really matter if we cut them regularly or not. Nevertheless, it is important to get a regular haircut to chop off the split ends. Doing so provides more volume to your hair and add a fresh look. MYTH 4: The Presence Of Dandruff Means Your Scalp Is Dry FACT: Dandruff is actually developed due to the existence of a certain type of yeast which is actually present in oily hair. MYTH 5: Shampoo And Conditioner Should Be Applied To The Entire Hair Length FACT: One of the biggest myths is that one should apply shampoo and conditioner to the entire hair length. However, the basic purpose of shampoo is cleansing. Therefore, it should be applied nicely on the scalp. Whereas, conditioner should be used on the hair ends to make them softer and to reduce split ends.
5 shocking workout mistakes UR making
5 shocking workout mistakes UR making Do you sweat a lot in the gym and push the speed of the treadmill as high as you can withstand, but often end up with futile results? Beware! UR workout may cause more damage than good to UR body if precaution isn’t taken. Quick fixes often lead to injuries. Choose lifestyle changes for a minimum of 41 days to start with. While there is a common misconception that warming up is a waste of valuable time during a workout, it is indeed the most crucial aspect for the wellbeing of your muscles. After each workout the body repairs entangled muscles. A 10 minute stretch makes coiled tissues more elastic thus keeping aches and pains at bay. Music does wonders as it helps people forget fatigue and elevates the mood. Reportedly, people run longer and swim swiftly than usual which promotes a higher metabolism while listening to the right kind of music. But music has its downside, listening explosively loud music contributes to hearing loss. The next time you hit the gym, adjust to a comfortable volume and enjoy UR experience! While it’s great to socialise with buddies to keep you motivated, incessant chatter can hamper your effort to achieve UR goal. Conversing too much will divert UR attention from the workout causing severe injury or not getting you the right result in the time spent at the gym. Eight hours of sound sleep is a must before you hit the gym. Insufficient sleep can have adverse effects on your body. We suggest REST over working out when exhausted. Inadequate sleep can hinder weight loss efforts and trigger various health problems. Perfect health includes a balance of Workout, Rest & Nutrition. Sweating during workouts can cause fatigue, muscle cramps and mood swings as the body is depleted of glucose. It’s crucial to pay attention to your irregular heartbeat, dry mouth and dizziness caused by dehydration. While exercising in humid or hot weather, increase UR water consumption by a litre that you regularly consume.
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Secrets To Stay Fit & Healthy During Quarantine
Secrets To Stay Fit Healthy During Quarantine Today I’m going to talk about how to heal yourself with fitness. During this quarantine period, everyone is baking amazing cakes and posting amazing food online which may just take you on a guilt trip once everything is back to normal. People need to understand that the quarantine period is not an excuse to suddenly eat whatever you’ve always wanted to. It’s also not an excuse to sit in front of the TV and watch Netflix! There are way many things you can do, even during this period. As far as baking cakes are concerned – go ahead and bake, but ensure you control what you put into UR system. We’re talking about a pandemic, so it’s something that could hit any of us at this point in time, but we have to try and protect ourselves as much as possible. I honestly believe that staying fit will help you stay protected! Food & Exercise Let’s talk about the food part first and then talk about the exercise aspect. I think food is very important. We need vitamins, minerals and the right kind of food to put into our system so that our system is protected. You don’t get vitamin D, vitamin C and all the important vitamins and minerals through cakes or pizzas! The thing I remember most, is the way my parents ate. They are in their 70’s and still go to office every single day of their lives and still move around. Our parents and grandparents used to eat in a certain way. They didn’t have options of pizza and cake, but just ate what was available. They cooked at home and knew exactly what is going into their food. They kept things very simple as there were no fancy recipes and ingredients. They had normal vegetables, dals, and rotis. So the first thing you need to do is to go back to being simple. Go back to what UR parents and grandparents ate and unfortunately, this does not include pizzas! If you don’t have anything better to do than cooking, make sure you cook something that is good for you. I think there are enough things you can make with healthy ingredients. For instance, take cauliflower. Today, it’s become the new pizza base. Any and everything you want today, is cauliflower! So basically, you can make good choices. You can also make healthy alternatives to every single thing. Coming to the topic of exercise and fitness, I’m not saying to go out there and run a marathon or workout for two hours nonstop. I’m saying spend 30 minutes of UR day moving. I read a quote which I really like and I think it’s amazing! It says if you come out of this pandemic not healthier or fitter, then it was never a lack of time. That was UR excuse. It’s always a lack of discipline! Fitness doesn’t necessarily mean going to the gym and lifting hundred kilos. Fitness means being active! Sometimes, just helping out in the house is good enough. During the SOHFIT 40 Day Challenge on our active recovery days, we get people to clean their house. I think it’s a very good workout and we also get to appreciate the work done by our house help. Interestingly, in rural India everyone just sits on their haunches and squat. They don’t have seats. Due to this exercise, none of them have knee issues or backache problems. They are all good at it because they keep doing it. For those who sit on their chairs the whole day, it could be quite difficult! I eat one meal in this position. Even though it could be my quickest meal ever, I try to eat at least one meal while squatting. What we can learn from this is that exercise is not only gymming – it is not only going crazy for 20 minutes! Exercise is any kind of movement that keeps you active. This is especially significant at a time like this when everyone is sitting at home on their chairs and not doing much with their lives. In such a scenario, the number of steps you take in a day is also going to go down and you are going to be less active. So you need to stretch every single day and need to do some kind of activity for at least 30-40 minutes a day. You also need to eat simple. Boost UR Immunity The right foods help to boost immunity and exercise helps to release the right hormones in UR body. A lack of equipment at home shouldn’t be a hindrance. UR body is more than enough. During the SOHFIT 40 Day Challenge, we give people bodyweight exercises to do. Exercising at home in a limited space and with limited equipment may not be everything you want, but trust me, when I say that you can enjoy working out at home too! I used to think that I won’t be able to live without a gym, but I’ve been working out in my living room for four weeks now and I’m enjoying it! Some people may get a high out of lifting heavy weights and if UR missing them, you can get creative about the same. I lift my son and squat. I also lift a chair and put it on my back. I even fill up a backpack with stuff to make it nice and heavy and then work out with it. Also, as you may not feel like going to the gym for quite some time in the short-term, you will need to work out at home and continue to take your health seriously. Once things ease out a bit, you can even get UR trainer to come to UR place for workout sessions. Online and virtual coaching is also a great option during this time. 5 Qualities Of An Ideal Trainer 1. Look for a person who is willing to listen and not someone who stamps their authority on you – instructing you to do only this or that. 2. A trainer needs to understand who they’re working with and cater to that, as set principles cannot be applied to every single person. 3. I strongly feel that every coach needs to look the part. I don’t think I would train with anyone who is big, fat and out of shape. The reason being, a coach should always inspire you to work harder! 4. Be aware of coaches who try to oversell themselves. A trainer should not be giving you advice on medications or on food – because they are not qualified for this. It’s vital to choose a trainer with good qualifications. 5. Man management is also important because your coach will be spending more time with you than possibly your best friend does! If you take a coach for five days a week – you will be spending five hours a week with this person. So UR trainer needs to be someone you can communicate with. An important point to remember is that UR trainer does not need to touch you to show what’s working and what’s not. Exercises can be explained by the trainer showing you the movement. Just in case it’s really necessary for a trainer to touch you to convey something important – permission can be first sought to maintain a level of decency. Why The SOHFIT 40 Day Challenge Is Cool! I believe you can only get better and fitter if you combine food and workouts. One by itself is never going to work, so both needs to be combined. I like to keep things simple and thus have a structure in place as far as workouts are concerned. Every coach needs to know where they can push boundaries and push buttons and how they can gradually bring their ‘students’ up to a level where they can push them even more. From that perspective I like the challenge, because this is what we do in the challenge. Five coaches look after you every single day to make sure you are covered. We also try to find alternatives to everything; we ensure UR checking UR food and that your food is right. I also don’t believe in diets or following diets to get fit. We make you accountable not only to yourself but to UR community and group (as you are put on a WhatsApp group together). Additionally, we constantly cheer you on and motivate you which I feel is very important. The fact that UR friends have done something makes you want to try it out too. Even if we are stuck at home right now, it doesn’t change the fact that we are social animals and we work better when there is some social accountability involved in what we are doing! The fact that you have 30 other people on the group encouraging you, sharing their experiences, their workouts, how they did the workout, explaining their workout strategy and so on - is motivating enough for you to go ahead and give it a shot! This works much better than personal accountability and that’s why I like it! I feel there’s so much more to working out. Working out is one part of it. Being with your friends and sharing things that a lot of people don’t usually share – right from insecurities, what works for you, what doesn’t, what’s been happening, UR injuries and so on, are things you don’t generally share. I’m very proud of the SOHFIT 40 Day Challenge programme and I love it! I always wanted to help people and the purpose of this challenge is to help as many people as you possibly can, even if you can’t meet them in person. Most importantly, we want people to come out of this lockdown situation a lot healthier and a lot better to face the world – that’s the endeavor! Stay safe yes – but also stay sane, because staying at home constantly can have an impact on UR mental state as well. This challenge gives you something to do and a structure to look forward to. So hurry and book UR slot now! The last date for registrations for the fitness challenge is 16 March 2020 for the 20th April edition. Log onto: https://www.sohfit.com
Ways to check if UR gym trainer is qualified
Ways to check if UR gym trainer is qualified There are so many quacks acting as trainers cos they have a good body. Their good body comes from discipline, not from the knowledge they have on the subject. Their expertise works for them, not for all of us. Some trainers get paid more than Doctors, this is absolutely unnecessary if the trainer is not qualified. Trainers deal with UR body equally as a doctor, make sure you choose someone who is knowledgeable and trustworthy. Certification & experience – this should be the first question one should ask their trainer. Don’t feel shy, it's UR right. The basic certification for a trainer charging upward of 30k rupees per month for personal training should be a. BA Physical Education/ Physiotherapy b. Valid certification from NASM/ACE/ACSM/NSCA/ AFPA/ NFPT/IFPA/ISSA/NESTA/PTA Global or AIF c. Certification in Bootcamps/ Circuit Training/ Animal Flow / Zumba from authentic sources in addition to points a & b. A lot of trainers may shun this, but we run a couple of Physiotherapy Colleges and deal with a lot of sports injuries so trust me when I’m giving you this information. Client testimonials – Do some Research, look around and find out how his/her previous customers rate UR trainer in overall experience and success. Get feedback from a minimum of 4 people. Not everyone is perfect, knowing UR trainers’ flaws in advance will help you train peacefully. Being comfortable yet not crossing the line of respect is an ideal scenario both ways when it comes to personal training. Attitude – a good trainer must have a very positive attitude. Research shows that using positive motivation helps push clients to reach better results than using aggression and comparison to motivate. The character of a trainer is imperative, as he/she is going to get up close and personal. Let them know UR comfort levels in advance. A lot of women do not prefer trainers touching them, voice UR opinion. It’s perfectly normal, remember its UR hard-earned money and valuable time that’s being spent. Complete Body Analysis – be cautious of UR trainer’s knowledge, if he doesn’t ask for UR recent thorough blood work and complete body analysis, he isn’t good enough. This also includes flexibility, stability, stamina and strength analysis. A good trainer never gives nutrition advice unless he/she is certified. Most educated trainers’ partner with qualified nutritionists to suggest a holistic plan. BTW I urge people to consult a psychologist as well to reach their fitness goals as it’s all in the mind. A combination of a qualified trainer, nutritionist, psychologist and will power was the key element to my weight loss. Appearances- as harsh as this sounds, its true, an unfit trainer can be a de-motivating factor in UR wellbeing journey. It’s really important for the trainer to practice what they preach. Bad Hygiene is a huge put-off. An unkept, unhygienic trainer is unhealthy to be around. The focus shifts from training to the trainers’ body odour or bad breath. Make sure UR trainer has good health habits and doesn’t push you to take unnecessary supplements and fat burners to reach UR goal.
A Nurse’s Contribution To Care
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also celebrate the contribution of nurses towards the health and wellbeing of society. Many activities are organized throughout the year by the International Council of Nurses and the theme for this year – Nurses: A Voice to Lead – Nursing the World to Health determines how nurses play a key role in tackling health issues. The ICN encourages all nurses to get involved with the celebrations and raise their voices to show colleagues, patients, the public and politicians just how important nursing is for the health of individuals, families and communities. There is no typical day for a nurse. It starts with taking charge from the previous shift. It is common to do blood work, check vitals, assist doctors during their rounds, investigations, medication administration, prep patients for procedures, attend to the discharge process, and wind up pending tasks. Also, before the day is over, a nurse needs to make sure that the transition to the next shift is seamless, without any gap in patient care. Nursing is a noble profession but living far away from family is tough. In our country, nurses receive very low remuneration compared to other professionals. Salaries comprise of 15, 000 to 20,000 per month. But on the other hand, depending on competency and qualifications nurses can expect to earn one lakh rupees per month. Having said that, our driving force is the satisfaction we get from our work or the gratitude shown by patients when they are recovering. We make a special contribution when it comes to caring for patients. We get to know a patient and the patient’s family based on which we ascertain the needs of the patient and make suitable arrangements in order to meet these. We also witness a patient’s weakness, strength and vulnerabilities all at the same time. As we encounter many challenges and stress in our workplace, we turn to positive self-talk every day to combat the negative chatter in our head. Being mentally and physically fit is very important. The first mantra to be fit is to be hydrated. So we hydrate ourselves frequently during our routine and during our work shifts. Good nutrition is also essential to keep up energy levels. For this we follow a regular diet and strive to eat a well-balanced diet that includes fruits and foods that are high in fibre, protein and vitamins. To unwind after a hard day’s work we play a few indoor games during the evening hours or during our leisure time. As Covid-19 sweeps the world, impacting communities and spreading a sense of insecurity and fear, nurses care and instill hope in the minds of patients. We dispense compassion, display unparalleled dedication and resilience. Every shift holds the promise of being decisive, nerve-racking, draining, and invigorating or everything combined. Though it is challenging, we feel satisfied and gratified when we can safeguard lives. We are frontline warriors.
Best BOSU Ball Exercises For The Ultimate Full-Body Workout!
If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! Best BOSU Ball Exercises For The Ultimate Full-Body Workout! K.Vijay Simha Bachelor in Physiotherapy, Exercise Scientist, Exercise Rehabilitation Specialist If trying out a new effective workout and improving your overall balance and stability is on your mind, it may be time for you to start exercising with a BOSU balance trainer. BOSU (stands for Both Sides Utilised) and looks something like a stability ball cut in half. It has a rubber hemisphere on one side and a flat surface on the other side and is excellent for building stability and strength! The flat surface provides steadiness to perform your workouts with extreme accuracy while the hemisphere on the other hand is partially filled with air and offers sufficient instability that stimulates the functioning of all your core muscles. You can use both the hemisphere and the flat surface to improve your balance and strengthen your core. Use it to do full-body workouts or target problematic areas. It’s easy for everybody to use, even beginners. So here are some superb fun exercises to do with the BOSU ball. 1. Squats - Keep the flat surface up, i.e., place the BOSU ball on the rubber hemisphere. Position your right leg on one side of the ball, the ball will slant to the right - try to balance yourself by placing your left leg on the other side of the even surface. Be sure that you are steady and stable. Now, thrust your hips behind and at the same time lower your body; let your knees bend and then take your arms up close to your chest. Make sure your knees don’t extend beyond your toes. 2. Hip Raise - Lie flat on the ground. Stretch your knees and put your feet on both sides of the ball. Keep your hands by your side, palms flat on the surface and face towards the ceiling. Thrust your hips toward the ceiling. Stop when your thighs are in line with your hips. Lower your hips without placing them on the floor. 3. Lunge - Stand one foot away from the BOSU ball. Keep your feet shoulder-width apart, knees slightly bent, core engaged and chest outwards. The semi-circular surface of the BOSU ball should be upwards. Place your right leg on top of the ball. Arch both your knees and lower your upper body so that your thighs are vertical to your shins. Hold this posture for a second and then go back to the starting position. Step on the ball with your right leg - arch both your knees, lower your lunge and torso. Hold this position for a second and get back again to the beginning position. 4. Full Plank - Flip over the ball and grip it at the ends. Spread your right foot behind your body, stretch your toes and place them on the floor. Now spread your left foot behind you and support your body on your arched toes of both your feet. Keep your core engaged and also ensure your spine is in alignment with your neckline and you are looking down. Hold this pose for 30-60 seconds. 5. Jump Squats - Stand a foot away from the ball. Stand with your feet shoulder-width apart, chest out, core engaged and knees marginally bent. The hemispherical surface of the ball should be facing upwards. Curve your knees a little as a prep to hop on the ball. Jump and land down on the semi-circular surface of the ball. Be sure that you are in a squatting position, with your back upright. Also, ensure your knees don’t extend your toes. Stay in this position for some time then get up and jump back on the ground - immediately as you land on the ground, squat downwards. 6. Crunches - Be seated on the ball, place your palms on it and place the small of your back against the round side of the ball. Your hips should be closer to the edge of the even surface, at the same time your back should be fully alongside the curve of the ball. Keep your feet flat and your knees arched on the ground. Keep your thumb behind your ears and keep your head up with your remaining fingers. Ensure your core is engaged. Breathe in and crunch up by lifting your upper body. Breathe out as you go up. Breathe in and get back to the starting point. 7. Sit-Ups - Get on the cupola of the ball and slightly slide down. Keep your thumbs behind your ears and keep your head up with the help of the other fingers. Engage your core lifting your upper body and come down to a sitting posture. Breathe out while doing this. Breathe in and go back to the initial pose. 8. Push-Ups - Flip the ball so that the flat surface is facing upwards. Keep your palms on both the sides of the ball. Spread your feet behind you and keep your spinal column in line with your neckline. Engage your core, breathe in, stretch your elbows and lower your body until your upper body is about to touch the surface of the ball. Breathe out and push your body back to the starting point.
Gratitude To Our Healthcare Heroes: We Salute You!
Gratitude To Our Healthcare Heroes: We Salute You! The coronavirus (COVID-19) pandemic is causing turmoil all over the world and some of the people most affected are healthcare professionals – doctors, nurses and paramedics. So as a tribute to the services of our healthcare heroes, we have created a specially recorded video to express our gratitude to them for their dedication and commitment. We have also strived to impart the recommended advice via the beautiful Kuchipudi art form on how to stay safe and protected during this difficult period. Hope you all like it! This idea first came to us while watching the news. We were horrified to witness the insensitive behaviour and unpardonable attacks on doctors and healthcare workers in Delhi and Hyderabad. Instead of saluting them and thanking them for their selflessness, courage and tireless service – people were attacking them! A brainstorming session later, we had decided to create a dance piece as a tribute to the services of the healthcare heroes. But due to the lockdown, creating a new recording seemed next to impossible. The music from ‘Vaidyo Narayano Hari’ that was recorded six years ago came to our rescue. So we decided to utilise the music from this production (as it was easily available to us at this point in time) choreographed a new piece as a tribute, and recorded the dance at home. We believe that this is a time for all of us to stop and reflect on how we can contribute in our own way, and there is nothing more de-stressing than giving back to the community. So it would be good if we could all find ways to encourage and help our heroes at the frontline. It’s also important to disseminate accurate information at a time like this, keep positive and healthy, stay connected with family and friends and help in whatever way possible to fight this pandemic! Dancing helps you to enter a different world as you get totally engrossed in this physical activity that is a combination of graceful movements, rhythmic footwork and expressions! Moreover, you become one with the character you are portraying and try to concentrate on doing it with ease and élan, all of which works as a great stress buster. Kuchipudi is innately a very graceful dance form. Practicing it diligently makes one graceful in all one’s movements and enhances posture and gait, and thus character. Also, each mudra conveys various meanings. Natyashastra, the oldest treatise on dance describes single hand gestures/mudras and double hand gestures/mudras. Animal mudras are easy and fun, especially for young children. Even mudras showing aspects of nature like flowers, sun and moon can be performed effortlessly and when practiced together, is a great way to foster a bond with your children. Additionally, Kuchipudi helps in all-round development as it helps build self-confidence as one loses stage fear during performances. Students are enrolled from the age of six to learn the Kuchipudi dance form but a date or assurance regarding a Rangapravesam (debut on stage) is not provided. This is because it depends a lot on each individual child’s commitment, hard work and dedication. Furthermore, parents are advised not to push their child to do their Rangapravesam since a child should come to a level of proficiency to perform with finesse and be able to hold the attention of the audience. For children to gain experience, they are encouraged to participate in many group performances before their solo debut, given that like any art form, excellence in Kuchipudi comes with a lot of devotion, passion and hours and hours of practice. This art form engages every part of the body from head to toe, starting from the eyebrows/bruha bedhas, eyes/dhrishti bedhas, neck/greeva bedhas, shoulders, arms, hands, waist, core, legs and feet. Both the body and mind get a workout, as you also have to remember the dance sequences, mudras and posture, expressions, and make it all look effortless at the same time! So it’s a fantastic cardio routine which also requires immense coordination. Kuchipudi is one of the noted classical dance forms of India and originated in the village by the same name close to Vijayawada. The present dance form of Kuchipudi can be tracked back to the 16th century, although dance was popular as early as 2nd century BC as is evident through the sculptures at the Amaravati Stupa depicting group dances. Somewhere between the 14th and 17th century, Siddhendra Yogi, stylized the then rustic dance form and gave it a structure and framework. He imparted training only to male dancers, which was the custom at that time. Female roles were also played by men who were beautifully dressed and adorned as females. The ruler of Golconda Abul Hasan Tanesha was enthralled by a Kuchipudi performance during his visit to Machilipatnam and as a gesture of generosity gifted the village of Kuchipudi to the artistes. It was only in 1930 that Vedantam Lakshminarayana brought about a revolution and women were brought into Kuchipudi dance.
5 Biggest Fitness & Workout Trends Of 2020
5 Biggest Fitness & Workout Trends Of 2020 Leandi van Zyl, CSCS Lead – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital Some fitness trends have more or less been around for a while with some innovation but the trends this year are fairly new. From workouts powered by technology to online fitness classes, the fitness trends this year are motivating and exciting at the same time! Here are 5 fitness trends for 2020. 1. Functional Training: Before the lockdown, many gyms had developed ways to train people to lift heavier weights, do more repetitions and burn lots of calories. However, recently there has been a shift towards doing the right exercises that improve everyday movement. Functional training helps strengthen you in specific areas that are weak and helps you move better and more efficiently. Functional training is also easier to do at home. The risk for injury is also lower in comparison to programmes that need heavy equipment. 2. At Home HIIT (High Intensity Interval Training) Workouts: A lot of people have been confined to their homes during recent months, and this has impacted what training looks like. Household items like chairs, water bottles, towels or backpacks have helped to serve as gym equipment for workouts at home. This will continue for the foreseeable future until it is safe for gyms to reopen. A good way to increase the intensity of UR home workouts is by doing high intensity interval training. This incorporates using time as a measurement of intensity. The exercise time in these workouts can range anywhere from 20 seconds to one minute with short rest intervals in-between exercises. These workouts are very effective if you have limited time to do a training session. 3. Yoga HIIT: Yoga has always been popular as an effective way of distressing while improving flexibility. Yoga High Intensity Interval Training uses dynamic yoga stretches in quick bursts to burn more calories while improving muscle length. These classes are done online and do not need any equipment, which makes it easy to do at home. 4. Virtual Cycling & Running: Virtual cycling and running has made it easy for endurance enthusiasts to train in the comfort of their home. It is as easy as hopping onto UR training cycle or treadmill and joining other friends and athletes in a virtual races or exercise sessions. There are many different tournaments and training sessions which can take UR endurance to the next level. The best thing about online racing is that you can compete against top athletes. 5. Technology-Led Training: Whether it is smart watches, fitness applications, GPS devices or heartrate monitors, technology is changing how we train! Technology is ever evolving and so is wearable technology and training programmes. Using the latest technology keeps you motivated and on track, to reach UR fitness goals. Smart watches help you see how much work you have put into UR training session. By looking at your heart rate and the amount of calories burned it is easy to see if you have to push more or less. There are multiple fitness applications that help people stay active during the lockdown. These applications show you what exercises to do and some can help monitor UR training sessions as well. However, these applications do not allow for individualized programmes and can increase the chances of sustaining an injury. What’s great about technology is that you are able to have online training sessions with qualified trainers in the comfort of UR home. This will make UR session more customized and a trainer can make sure you are doing all the exercises with the right techniques. During the lockdown staying active can be difficult but adding functional training, high intensity interval training, Yoga HIIT or virtual cycling or running to UR workout programme can keep you motivated and add some excitement to your routine. Using technology to monitor all the training you are doing is an effective way to know if you are improving. The best thing about technology is that you can take part in any training session without even stepping outside UR home!