Indian Swimming Champion: Sajan Prakash

Blog by: Suryakant Tripathi.

Sajan has already set his sights on 2016 Rio Olympics. He considers 400m freestyle, 1500m freestyle and 200m butterfly to be his stronger styles and has attained Olympic B standard in these events. His next goal will be to attain the “A” qualification for 2016 Rio Olympics.

His exploits at the National Games is something which earned him attention from sport lovers across India. Prakash was rightly adjudged the best male athlete of the event. He won nine medals in total, which included six golds.

Sajan, who works for the Railways, created as many as five meet records at the event.

Indian Shooting Champion: Manavjit Singh Sandhu

Blog by: Suryakant Tripathi.

A trap shooter, Manavjit Singh Sandhu burst on to the scene at the 1998 Commonwealth Games in Kuala Lumpur, winning the Gold in Trap team category. Individually, the 38-year-old first tasted success at the 2006 ISSF World Championships, where he clinched the Gold in the Trap category, thereby becoming the first Indian shooter to be crowned world champion and also won a silver in Trap team category in the same World Cup.

Sandhu is also a two-time gold medalist at the ISSF World Cup, winning in Acapulco in 2010 and in Tucson in 2014 and has also won three bronze medals, along with winning a silver medal at World Cups.

After winning the Gold at the 1998 Commonwealth Games, Sandhu won a bronze in the individual Trap category at the Melbourne games in 2006 and Delhi games in 2010 and also was part of silver-winning trap team in Delhi in 2010.

The shooter also enjoyed success at the four Asian Games that he was part of, clinching 3 silvers i Trap team category in Bangkok(’98), Busan(’02) and Doha(’06) respectively and also winning a silver in the Individual category in the Doha games. He was also part of the team, that won the bronze in the Trap team category at the 2010 Guangzhou Asian Games and holds the Asian record for firing 124/125 targets.

Simple exercise that you can perform at you Desk.

Blog by: Suryakant Tripathi.

1. The Twinkle Toe
Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master
Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog
Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps
Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Wall (Street) Sit
Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

6. The Last Man Standing
Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

Indian Swimming Champion: Aakanksha Vora

Blog by: Suryakant Tripathi.

Aakanksha Vora was honored as the “Best Female Athlete” of National Games 2015. She achieved this feat, after winning six medals, which included five gold and a silver.

Hailing from Maharashtra, Aakanksha had earlier made a name for herself by winning four gold medals and setting 2 national records in 1500m freestyle and 200m Individual Medley at the 39th Junior National Aquatic Championships. She was also adjudged as the best swimmer under the group two category.

A year prior to that, Aakanksha created a new mark in the 800m freestyle event, apart from winning eight gold medals in the same championship.

Indian Swimming Champion: Manna Patel

Blog by: Suryakant Tripathi.

Manna Patel, the young sensation from Gujarat, won two gold medals in 50m and 200m backstroke in this year’s national games. She set a meet record in 100 meters. She later went on to break her own record, a week later in the 60th National School Games in Rajkot finishing 43 seconds faster with a time of 1:07:19.

The 14-year old, burst onto the scene five years back at the Asia Age Group championship Tokyo, by breaking the national record in 50m and 100m back stroke. At the age of 13, she became the youngest player to break three national records at the Junior National Aquatics Championship in Hyderabad.

Keeping Active for Life

Blog by: Suryakant Tripathi

Avoiding sitting for long periods of time may at first seem “impossible” if you commute to a fulltime desk job, but really, all you need to do is alter the way you work and travel in small ways. For example, standing up every 10 minutes or so could easily compensate for the majority of the damage associated with sitting. Simply reorganizing your office space to be less convenient, forcing yourself to repeatedly get out of your chair, can help you build more physical movement into your workday.

It’s important to realize that while modern technology has ushered in an era of previously unfathomed speed, connectivity and productivity, it comes at a big price if you’re not careful about counteracting factors such as increased physical inactivity. The answer is quite simply to revert back to a lifestyle that incorporates natural movement, even if you have to devise “ploys” like moving your printer to the other side of the room, instead of having it on your desk within easy reach.

It’s becoming increasingly clear that your body needs perpetual movement in order to function optimally, and this includes both non-exercise movements, and a more regimented exercise plan. In the case of the latter, exercises in which you use your body the way it was designed to be used is quite clearly the most powerful way to optimize your health and fitness. High intensity interval training (HIIT) is an example of this.

This type of Peak Fitness exercise mimics the way ancient hunter-gatherers used their bodies, and research has again and again confirmed that HIIT outperforms traditional aerobic cardio exercise. That said, I believe it’s important to include a variety of exercises, as doing the same ones all the time will lead to a relative tolerance and will not provide your body with the variety of stresses it needs to continuously adapt, improve, and grow stronger. Four additional types that will turn your Peak Fitness regimen into a truly comprehensive exercise plan are:

  • Aerobic.
  • Strength Training.
  • Core Exercises (including Pilates, yoga, and/or Foundation Training).
  • Stretching

How to Get More Active During Work Hours

Blog by: Suryakant Tripathi.

A recent article in The Guardian offers several common sense tips for getting more movement into your day-to-day life, especially during work hours.

Using a pedometer will help you assess how many steps you take throughout your work day; then simply make a concerted effort to continuously increase the number of steps you take daily. Simple changes to the way you move about the office can add up, such as:

Walking across the hall to talk to a coworker instead of sending an email
Taking the stairs instead of the elevator
Parking your car further away from the entrance
Taking a longer, roundabout way to your desk

Another strategy that can help eliminate some of the sitting is to hold standing-only office meetings. This tends to discourage unnecessary discourse and make meetings more productive in less time. Making slight alterations to your individual work space can also make a difference. For example, you can:

Organize the layout of your office space in such a way that you have to stand up to reach oft-used files, the telephone, or your printer, rather than having everything within easy reach. Ideally, you’ll want to stand up at least once every 10 minutes, or more, so simply moving one or more things you frequently reach for could allow you to build this kind of movement into your regular work day.
Use an exercise ball for a chair. Unlike sitting in a chair, sitting on an exercise ball engages your core muscles and helps improve balance and flexibility. Occasional bouncing can also help your body interact with gravity to a greater degree than sitting on a stationary chair.
Alternatively, use an upright wooden chair with no armrest, which will force you to sit up straight, and encourage shifting your body more frequently than a cushy office chair.
Use a standing workstation. Standing rather than sitting while doing your work can also be a helpful option. For a demonstration on proper posture, whether you’re sitting.

Exercise that you can do in office easily.

Blog by: Suryakant Tripathi.

You absolutely love your job! It’s interesting, rewarding and challenging. It also might be hazardous to your health.

Office spaces are set up to require little movement, making it easy to gain weight. Before you know it, you’ve added 50 pounds (22.6 kilograms) on your frame. Besides increasing weight, desk jobs also increase the strain on your back, wrists, eyes and neck, and can result in a general loss of muscle tone.

Stress is another disadvantage of office work. A survey by Yale University shows that 29 percent of workers feel “quite a bit or extremely stressed at work.” [source: CDC]. This can lead to depression, cardiovascular disease, a lack of energy and other health issues.

To combat the adverse effects of the 9-to-5 routine, it’s important to exercise. But when can you find the time? Workplace workouts can help you make the most of your limited hours. With a little creativity, you can take advantage of the few minutes you have between pending deadlines and learn to exercise while you work.

For your company’s benefit, squeezing in a little exercise improves concentration and actually makes you more productive. But just in case others aren’t convinced (or you don’t want to be conspicuous), here are some exercises you can do secretly.

1. Stretching

Your department start-up meeting is a great way to prepare for the workday. It’s also a great time to get your muscles ready for your office workout with some stretches. Stretch from head to toe, beginning with the neck. Roll both shoulders forward in a circular motion. Stretch arm out with palm down.
With other hand, pull fingers down.

2. Under Desk Dynamics

Your co-workers will see you intently reading the report from yesterday’s meeting, but they won’t see you strengthening your abs and relieving your tired leg muscles.

Your co-workers will see you intently reading the report from yesterday’s meeting, but they won’t see you strengthening your abs and relieving your tired leg muscles.

Chair squats are an effective body-strengthening exercise. Sneak a few in every time you get up from your chair and sit back down.

3. High Profile Aerobics.

It’s good for your career to be seen around the office. These aerobic exercises will help to keep your weight down and your profile high.
To keep your projects and your body moving, visit colleagues rather than e-mailing them.
Drink a lot of water. Research suggests that drinking water can aid in your weight loss efforts [source: Jampolis]. Plus, the more trips to the restroom, the more calories you’ll burn. To increase the calorie count, visit a restroom further away from your desk. You might also run into some new people along the way.
Always walk fast without running. It’ll get your heart beating faster and make it look like you have somewhere important to be.
Take the stairs whenever possible instead of elevator. For a better workout, take the steps two at a time.

10 gadgets for getting fit at work

Blog by: Suryakant Tripathi.

Dumbbell Alarm Clock

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Start your workout from the instant you wake up with the Dumbbell Alarm Clock. When the alarm sounds at 6 a.m., you’ll have to do 30 reps before it will stop. Use your rage and groggy frustration to draw on strength you didn’t even know you had. Soon, your arms will be strong enough to hurl it out of the window with ease.

Tato commuter bike

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Instead of driving or taking public transit to work, get your cardio in by riding a bike. The Tato bike even has the added convenience of a cage that snugly fits many briefcases or laptop bags in the center of the frame. You could even add on one of these Travel Trac Book Caddies to get work done while you ride. Actually, on second thought, you might want to skip the book caddy if you are concerned about staying alive.

Withings Wi-Fi scale

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When you arrive at the office, the first thing you should do is analyze your progress by consulting the data collected by the Withings Wi-Fi Scale. When you weigh yourself at home on the handsome glass and aluminum scale, it automatically beams your weight and body fat analysis to own your private stats page on the internet via Wi-Fi. Now you can review the data breakdown on a work computer or an iPhone at your convenience. Just don’t leave the page up on your computer for your co-workers to see. You should be extra careful with your iPhone, too. I mean, losing data is one thing — but you never want strangers and cellphone thieves knowing how fat you are.

Gym chair

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The GymGym chair doesn’t look too far removed from popular Herman Miller style office chairs (or some sort of torture device), but it provides a complete workout in addition to an ergonomic design. Resistance bands positioned in several areas on the chair provide a full range of exercises for the arms, back, shoulders, legs and core. So, yeah — I guess you could say it is a torture device.

Champ sofa

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This piece of concept furniture from designer Tobias Fraenzel would be an excellent addition to the decor of an executive’s office. By lifting up the red cushion in the back and fixing it into position, you transform the Champ sofa into a punching bag. It would be a great workout, not to mention great for relieving stress, but explaining why your clients have a footprint on their back when they leave the office might be problematic.

Balance ball chair

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If the GymGym chair is a bit too much but you would still prefer a seating solution that provides health benefits, the Gaiam balance ball chair just might do the trick. By sitting and balancing yourself on the stability ball seat, you can improve core strength and posture. Then again, you could just pick up one of those hopper balls we all used as children and use it to bounce around the office. What employee wouldn’t respect a boss riding a smiley face hopper ball at work?

Springflex UB

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According to the product page, attaching the Springfield UBE resistance arms to your desk allows you to perform up to 120 exercises just about anywhere. I ‘m not sure about all that, but I’m pretty confident that it’s not a good idea to go shirtless with short shorts in the office.

Gamercize PC-Sport Stepper

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The Gamercize PC-Sport works like a little elliptical machine that you place under your desk, only it will hijack your mouse and keyboard when hooked up to a PC or laptop if it detects you are slowing down to unacceptable levels. In other words, you need to keep moving to stay productive. Additional software can be included to help you keep track of your workouts, but I suspect you’ll know that your endurance is improving when you start getting your work in on time.

Hand Fitness Trainer

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If you suffer from arthritis or repetitive-motion injuries as a result of your job, the Hand Fitness Trainer might be of help. It slips on like a glove and provides resistance when you open your hand — strengthening the extensor muscles in your hands, wrists and elbows, which is said to reduce the symptoms associated with maladies such as carpal tunnel, tennis elbow and tendinitis. Plus, you can freak people out when you try and give them a high-five.

For more details visit www.bfysportsnfitness.com