BFY Pre & Post Natal Instructor

Blog by : Anushka Jain

BFY Pre & Post Natal Instructor:


Pregnancy is one of the most special time periods in a woman’s life. They are expecting a healthy and happy baby to be born to them. Therefore, nurturing their own body comes as a duty. But several women are not aware of how necessary staying active and fit is during this time. Recognizing this need and doing something about it will benefit them and their baby.
BFY has come up with a two-day workshop to teach pregnant women to create safe and effective exercise programs for the three trimesters of pregnancy as well as for the post natal period.

You will learn all of this through:

  • Presentations
  • Videos
  • Practical
  • Case discussions
  • Quizzes


The content we will be covering:

  • The changing physiology and biomechanics of pregnancy i.e. how pregnancy affects the body.
  • The physiology and progression of exercise i.e. how exercise affects the body.
  • Exercise in pregnancy, its effects, benefits and possible dangers to mother and baby.
  • Safety concerns to be noted.
  • Signs and symptoms to watch out for before, during and after exercise in pregnancy.
  • Training the abdominals and pelvic floor.
  • Technique and modification of exercise to suit the pregnancy (cardiorespiratory endurance, muscular conditioning, flexibility).
  • Programming for the pregnant woman (may include aqua/pool training if venue is suitable).
  • Alleviating common discomforts of pregnancy through exercise.
  • Postpartum changes in the body.
  • Exercise modification and progression in the postpartum period.
  • Adapting to group class, personal training, small group training.
  • Establishing a referral network with other health providers.
  • Nutrition tips for during and after pregnancy.
  • Added discussion: exercise during menstruation, menopause and exercise.
  • Reviewing the contents
  • Assessment and quizzes


Benefits from attending the full workshop:

  • Maintained health of mother and baby.
  • Active and fit body after natal.
  • Less pregnancy discomforts.
  • Lifetime valid certificate on attending the full workshop.


Polycystic Ovary Syndrome: Basic to be understood

Blog By – Vaishali Khanna– BFY Faculty

PCOS is a common endocrine disorder.The primary lesion is unknown.Patients have a steady state of relatively high estrogen,androgen and Leutinizing Hormone(LH) rather than fluctuating condition seen in ovulating women.Increased levels of estrone come fro conversion of ovarian and adrenal androgens to estrone in body fat(in obesity cases).The high estrone levels are believed to cause suppression of pituitary Follicle Stimulating Hormone(FSH) and a relative increase in LH.Constant LH stimulation of the ovary results in anovulation,multiple cysts and theca cell hyperplasia with excess androgen output.

In addition,there is insulin resistance leading to high levels of insulin in the blood which further leads to weight gain and obesity.


It is very important to distinguish between PCO (Polycystic ovaries) and PCOS (Polycystic ovary syndrome).Having PCO does not necessarily mean you have PCOS. A syndrome is usually defined as a pattern of symptoms belonging to particular disease.Medical studies using ultrasound have found that around one in four women has polycystic ovaries(PCO),but most of them have none or few of the other symptoms associated with PCOS.

  • Excess hair on the body(Hirsutism)
  • Acne and other Skin problems
  • Scalp hair loss
  • Irregular or missed periods
  • Heavy periods
  • Fertility problem
  • Insulin Resistance
  • Weight issues

Even if specific symptoms are not causing an immediate problem, PCOS can have significant long term effects,including diabetes,heart disease and endometrial or breast cancer.This happens because of unopposed estrogen secretion.

In addition they show hyperinsulinemia and insulin resistance which leads to early onset diabetes type II and therefore hyperlipidemia and its complications.

The Fillip – Gurubani Judge

Blog By : Ipsa Singh

“We all have a WONDER WOMAN inside us.“

Gurubani Judge, customarily known as Bani J, is a popular video jokey (VJ). This can surely be her formal introduction in terms of her profession, but she is that magnificent lady whose actions and hard work cannot be summed up into mere words, who strives to be perfect in every walk of life she decides to step in.

This magnificent female has been setting goals for all the people out there, irrespective of their gender. She has proved that gender is just another word which people have been using as weapons to turn down the competition coming up from women.  VJ Bani stands upright amidst the society with her head held high after breaking free from the stereotypes that were imposed on her just like they are imposed on any other girl in this country. She has not only taken up the activities that the society thinks is out of the female forte but also is been excelling in them like a Pro.

VJ Bani was born on 29th November,1987 in Chandigarh. She comes from a very common background just like the most of us, and pops up with a question, “why not us, if she can ? “ Her father is a businessman and mother is a housewife. Over everything she also holds a degree in graphic designing, which defines that she is an individual who is ready to take up any battle, be it acting, fitness, anchoring, and what not.

She first time appeared on t.v. in 2006 at the age of 20, for the auditions of the youth popular show Roadies season 4 and glorified as the runner-up, through which she landed being the co-host of the show for the next 6 seasons along with Ranvijay Singh on MTV. Bani then took to acting, she has done several mvies if different genres like Punjabi, Bollywood, Telegu. Then she did more reality t.v. shows all from different fortes, she participated in Bigg boss, Khatron ke khiladi etc.  She gave a song Raat jashan di, which instantly became a hit.

She has always been inspiring people around with her style in different respects be it her out-spoken nature, her fitness habits or her tattoos. Something she has always been in buzz because of is surely her tattoos that appeal a lot of teenagers. Her actions are so loud and clear that they anyhow catch attention for good reasons and elevate her to the level where she stands now.

Bani swears by a few conjectures and believe that they can be key to any stressing situation

  1. Do not give others the benefit of modifying you : She believes that the world in which we live is full of humans who will judge you anyway, no matter what you do, no matter how much you stay in line and abide by their so called “ CUSTOMS “, she says when anyway you have to face it,then why change yourself for them, do what feels right to you, learn to satisfy your self without staking someone else’s freedom.
  2. Fight for what YOU think is right : “stay clear with your thoughts and surmises, don’t let the people tell you otherwise.” Every individual fights his/her own battle, until you take a stand for yourself, you’ll always be looked upon as someone to have petty on and not someone to admire. If you feel something that’s happening with you is incorrect, get up and fight.

“A girl should be two things, WHO and WHAT she wants.”

Sarjubala Devi – The Next Mary Kom

Blog by : Anuradha Guha
Sarjubala Devi is an Indian woman boxer from Manipur.
Sarjubala was born on 1st June, 1993 to Sh. Rajen Singh and Sh. (o) Thoibi Devi. She was born in a farmer family in Manipur. She graduated with Education Honors from Manipur University, with first class in 2013. She was inspired by Mary Kom’s story and decided to join Boxing School in 2005.
After two years of training, she joined the Sports Authority of India in her city, Imphal. Her weight category is in the 48 Kgs.
In 2006, she won gold at the Sub Junior Women National Championship.
In 2008, she again won gold at the Sub Junior Women National Championship.
In 2009, Sarjubala won silver at Junior Women National Championship.
In 2010, she won gold at National boxing Championships in Bhopal.
In 2011, Sarjubala won two golds at National Boxing Championships, Bhopal, gold at Youth National Championships, India, and another gold at AIBA World Youth Boxing Championships, Antalya.
In 2014, she won silver at Women World Boxing Championship in Jeju City, Korea.
It was a very difficult journey for Sarjubala to even come close to her dreams. Her family was not an affluent one and she had to fight tooth and nails, to find her way out of poverty. In spite of such dire situations, she showed an infallible strength of character and determination.
The coach of the Indian team, Anoop Kumar says that he thinks there is talent enough in Sarjubala to become a World Champion. He said- “She’s an incredible fighter. She’s got lots of drive, lots of talent and I’ve really never seen anyone work harder. She’s already won the Youth World Championship in 2011, and I think she’s just a step away from doing the same at the Senior World Championships.”
Sarjubala is very polite and soft-spoken by nature, but she packs a fountain of courage.
She hold Mary Kom in high esteem and considers her to be her idol. She was quoted saying- “Every day, Mary Kom came and taught me new things. I trained with her, watched how much work she can do. I always wanted to work as much as she wanted. I want to be like her.”
When told that she is considered the next significant boxer after Mary Kom in India and asked her thoughts about it, she replied- “I really don’t know about the expectations from the boxing lovers of the country, but Mary didi is my role model and it is because of her exploits in the ring that I got inspired to take up boxing way back in 2004 in Imphal.”
Sarjubala considers her power-packed punches to be strong points. She joking mentioned that even her coach calls her a ‘Punching Machine’. She mentioned that her small height is a weakness for her. She has to work twice as hard against boxers who are taller than her.
When asked about her family, she mentioned that her father works as the driver of a water tank in Imphal. She had a younger sister who expired a few years back and she has a younger brother. She wants her boxing to keep her family happy.
This simple girl who is being heralded “The Next Mary Kom” is an inspiration to many in the way in which she fought up her way from poverty and has established herself as one of the leading women boxers of India.

Humpy Koneru

Blog by: Anuradha Guha
Humpy Koneru is an Indian chess grandmaster.
Koneru was born on 31st March, 1987 in Vijaywada in Andhra Pradesh. Her name originally was Hampi which meant ‘champion’. Her father later changed her name to ‘Humpy’ to more closely resemble a Russian-sounding name.
Koneru won three gold medals at World Youth Chess Championship, one in 1997 under 10 girls division, one in 1998 under 12 girls division and another in 2000 under 14 girls division. In 1999 the Asian Youth Chess Championship was held in Hyderabad. She won at it under 14s’ division, competing with boys. Koneru won the World Junior Girls’ Championship in 2001. She won the British Womens’ Championship both in 2000 and 2002. In 2001, she won the 10th Asian Womens’ Individual Championship and the Indian Women Championship.
In 2005, Koneru won the North Urals Cup a round-robin tournament which was held in Russia and featured ten of the strongest female chess players in the world. In 2004, she participated in the Women’s World Championship for the first time and she has participated in it regularly ever since. She qualified to the semi finals in 2004, 2008 and 2010.
Koneru participated in the FIDE Women’s Grand Prix 2009-2011. She came second, thus qualifying as challenger for Women’s World Chess Championship 2011. Koneru was runner-up in the FIDE Women’s Grand Prix 2013-2014, losing to Hou Yifan in the final stage of the game.
She went into Women’s World Chess Championship 2015 as no. 1 but was defeated in the quarter-finals of the game by Maria Muzychuk, who eventually won the games.
In 015 itself, she own the individual bronze at the Women’s World Team Chess Championship held in Chengdu, China. Dronavalli Harika won silver in this game and Humpy won bronze. But in spite of this, India came fourth in the competition, a point behind China. China was the winner of the bronze medal.
Humpy Koneru was the first woman grandmaster. Her career first started when she won the fourth place in the Indian under-8 championships in 1995. That was the beginning of a wonderful journey and Humpy has not looked back since.
Humpy took part in a variety of matches and despite the failures she faced in many games, she continued of with grit and a steely determination. With courage and a desire to pursue her dreams, she eventually paved her way to success.
In 1999, Koneru was crowned Asia’s Youngest Women International Mater. (WIM)
In 2000, she was lauded World’s under-14 girl champion, Oropesa del Mar, Spain.
In 2001, she was crowned India’s youngest Woman Grandmaster. (WGM)
In 2001 itself, she was awarded World Junior Girls Champion, Athens.
In 2003, she was given the ‘Arjuna Award’, one of the most prestigious sports awards in India.
In 2007, Koneru was awarded the Padma Shri, the fourth highest ranking civilian award in India.
Chess is a game of the mind. But Koneru highlights the importance of physical health in having a sharp clear mind. She was quoted saying- “I spend around one hour per day on physical exercise. Exercise is a must for every chess player. As the proverb says, ‘A sound mind in a sound body.’ “

Aparna Popat : The Winner of Senior Nationals for 9 years in a row

Blog by : Anuradha Guha

Aparna Popat is an Indian ex-badminton player. She was born in Mumbai on 18th January,1978. Her parents were Lalji Popat and Heena Popat. She finished her schooling in J.B. Petit High School and pre-university course in Mount Carmel College, Bangalore. She got a Bachelor’s degree in Commerce from the Mumbai University.  

Anil Pradhan, a National Champion, was the first to recognize the spark of talent in the 8-yr old Aparna. He was approached by her parents for her training. She started playing from 1986. She was taught many essential skills under his tutelage.  

To further expand her capabilities, she shifted to the Prakash Padukone Badminton Academy, Bangalore in 1994. Here, she received training under the acclaimed badminton player, Prakash Padukone himself. To enrich her experience further, she shifted to the Sports Authority of India training center at Kengeri, Bangalore. Here, Gangula Prasad was the coach and mentor.  

In 1997, Aparna won her first Senior National title, in Hyderabad. In 1998, she was the winner of the French Open. Also in the same year, she won a silver medal for her performance in the Commonwealth Games held in Kuala Lampur. Aparna went on to win the Senior Nationals for 8 consecutive years. She won her last Senior Nationals in 2006 in Bangalore after defeating 15-year old Saina Nehwal.  

Aparna Popat won the ‘Arjuna Award’ in 2005. Despite facing many hurdles in her career, she made a place for herself in the sports field by sheer determination and courage. Hers, is an inspiring story.  

Aparna was one of the 17 participants to be selected, and the only Indian at that, to be chosen for the Global Sports Mentoring Program, an initiative taken by Hillary Clinton, US Secretary of State and espnW. This programe was undertakes by her with vision of empowering women and girls throughout the world.  

The highlights of Aparna Popat’s achievements are- Participation in 2 Olympic Games, 1 Asian Games, 1 Silver medal at the World Junior Championships in 1996 and 4 medals in the 3 Commonwealth Games appearances. She was quoted saying the following about the Commonwealth Games- “The Commonwealth Games mixed doubles is challenging because \Great Britain has a strong team. So mixed doubles will be a little dicey, but I believe we have a shot a Gold Medal across five categories. 

Popat’s career was greatly influenced by the co9ntribution of her coaches. When her first coach, Anil Pradhan saw her play, he told her parents-“Give me this girl to train and I will put her on the map of India.” Popats also advises parents to trust their children’s coaches. She says- “It is important to trust coaches and their plans. Any negative comments on the coach or the politics of the sport in the child’s presence may have an adverse effect on his or her growth.” She also highlights the important role parents play in their children’s lives. She was quoted saying- “What parents say touches a chord with kids, which is why you have to choose your words carefully while communicating with children.” 


Anju Bobby George : An Inspiration

Blog by : Anuradha Guha


Anju Bobby George is an Indian Athlete. She specializes in Long Jump. 

Anju was born on 19th April, 1977 in a Syrian Orthodox Family in Kerala. Anju’s father was a sports enthusiast and he was quick to recognize the talent in his daughter. He was the one to initiate her into the world of sports. She completed her schooling in CKM Kothrude School and graduated from Vimala College. Her talent came to special notice in the national school games when she won third place in 100m hurdles and 4*100m relay. 

Anju started her career with Heptathlon, but she started focusing on her Long Jumps when she recognized her natural aptitude in that field. The turning point in Anju’s career came when she was married to her husband and coach, Robert Bobby George.  

In 1995, Anju set the national record for triple jump in the Bangalore Federation Cup. In 2001, she broke her own record of long jump in The National Circuit Meet in Thiruvananthapuram.  

Anju jumped to fame in 2003 when she won the bronze medal in Long Jump at the 2003  World Championships in Athletics in Paris, becoming the first Indian athlete to even win a bronze in World Championship in Athletics. Anju reached her personal best at the 2004 Olympic Games in Athens. In 2005, she won Gold Medal both in the 16th Asiatic Athletic Championships and the IAAF World Athletics Final.  

Anju was awarded the coveted ‘Arjuna Award’ in 2002-2003. She also received the ‘Rajiv Gandhi Khel Ratna Award’ in 2003-2004 for her achievements in the World Championship in Athletics and the Padma Shri, India’s one of the highest civilian awards. 

Anju Bobby, though no longer a player, in an earlier interview, expressed her sadness that a good coaching and management system is absent in India to support young emerging Long Jump players reach their full potential.  

She still maintains a strict daily regime. She wakes up at 5.30 a.m. and goes to ground. Having been an athlete, this has been her routine for more than 20 years. She does a few different varities of cardio exercises. Her entire morning schedule in gym consists of about 2 hours. When she trains actively, she usually takes a health drink, but most of the times it is just plain water.  

Breakfast is an important meal for her. She recommends eating all types and kinds of food-in certified proportions. But she absolutely avoids any sort of junk food or food that contains oil or grease. Diet according to her consists of a meal containing huge quantities of fruits and vegetables. As an athlete, it is important to take care of her mental health as well as her physical health. In order to keep herself mentally fit and in a healthy conditions, she goes on walks, or talk to people.  

One of her deepest regrets is the lack of supportive management in India for players. She was quoted saying- “Athletics, as you all know, is the mother of all sports. We have to really work hard. There are a lot of things involved. We need real talent and real support and competitive management is where we are lacking.” 

She is an inspiration to many and one of the leading athletes of India. 

Vinesh Phogat : The Wrestler

Blog By Khushboo Kothari


Vinesh Phogat (born 25 August 1994) is an Indian wrestler who comes from a successful background of wrestling with her cousins Geeta Phogat and Babita Kumari, both international wrestlers and Commonwealth Games medalists as well.

Vinesh is the daughter of wrestler Mahavir Singh Phogat’s younger brother Rajpal and the cousin of wrestlers Geeta Phogat and Babita Kumari. Both her cousins have won gold in 55kg category in Commonwealth Games.

In allowing her cousins and herself to pursue competitive wrestling, her father and uncle had to deal with immense pressure and opposition from the community in their village in Haryana. They were adjudged as going against the morals and values of their community. Her cousin, Ritu Phogat, too is an international level wrestler and has won a gold medal at the 2016 Commonwealth Wrestling Championship.

2013 Asian wrestling champions ,in the tournament in New Delhi, India, Vinesh won the bronze medal in the women’s freestyle 51 kg category, winning 3:0 in the bronze medal bout through the repechage round to Tho-Kaew Sriprapa of Thailand.

In the first round, Vinesh won 3:1 against Nanami Irie of Japan. She then lost 1:3 in the quarter-finals to Tatyana Amanzhol of Kazakhstan who qualified for the final thus qualifying the Indian grappler for the repechage round.

2013 Commonwealth Wrestling Championships , in an exclusive tournament held in Johannesburg, South Africa, Vinesh finished second and won the silver medal in the women’s freestyle 51 kg category, losing in the final round to Odunayo Adekuoroye of Nigeria.

At the 2014 Commonwealth Games ,Vinesh represented India in the women’s freestyle 48 kg category at the 2014 Commonwealth Games in Glasgow, and won the gold medal.In the quarter-finals, Vinesh faced Rosemary Nweke of Nigeria and beat her 5-0. Her semi-finals opponent was Jasmine Mian of Canada whom she beat 4-1. In the gold medal bout, she faced home favourite Yana Rattigan of England and won the gold medal, beating her 3-1.

At the 2014 Asian Games in Incheon, South Korea, Vinesh won the bronze medal in the women’s freestyle 48 kg category.


In the Round of 16, Vinesh faced Yongmi Pak from the People’s Republic of Korea and beat her 3:1. Her quarter-finals opponent was Dauletbike Yakhshimuratova of Uzbekistan whom she overcame easily with a 5:0 scoreline. She lost 1:3 in the semi-finals to Eri Tosaka of Japan but qualified for the bronze medal bout and beat Narangerel Eredenesukh of Mongolia to win 10-0 easily after referee stopped the bout (classification points 4:0).

At the 2015 Asian Championships in Doha, Phogat won the silver medal in her category after losing the final to Yuki Irie of Japan. In the qualifying tournament for the 2016 Rio Olympics held in Istanbul, she won in the final round beating Polish wrestler Iwona Matkowska, and qualified for the Olympics in the process.

At the 2016 Summer Olympics in Rio, Vinesh reached the Quarter Finals and lost to Sun Yanan of China owing to a knee injury.

2018 Gold Coast CommonWealth Games Vinesh Phogat won the gold medal in women’s 50kg freestyle wrestling at 2018 Commonwealth Games in Gold Coast.

Nidhi Mohan Kamal :The powerful women.

Blog by:Pooja Seth..

“Strong women lift each other”
Gone are the days when the fitness and health industry belonged to the men only.Nidhi Mohan Kamal has made a remarkable name in this fitness industry.She is the director of Nidsun Wellness, a chain of weight loss clinics with its branches in Delhi, Chandigarh and Haryana. She pursued food and Chemical Engineering degree and a specialization in Nutrition and sports nutrition.She is a very multitalented woman and also is a certified Fitness Trainer.She is also a Puma athlete and the list goes on.She has learned various art forms such as weight training, yoga, pilates and various dance styles like Ballet, belly dance, salsa and bhangraThat is not all Folks!She is also a writer, blogs on food,fitness, and nutrition in many publications like TOI, Asian age, urban melange and many online portals and tv shows.Such as home workouts for breakfast show WION News.She has been a brand ambassador of Puma Do You in India with Jaqueline, Kalki, Liza Haydon, Sakshi Malik and others.
NidSun Weight Loss has been in the Weight Loss business since the year 2005 & has
gifted new lives to thousands of people over this time. Started by Young and Energetic Sibling Duo Dr Sunny Bawa and Nidhi Mohan Kamal. The Vision of NidSun is to bring world-class health facilities to the common man at the best price aiming at their long-term health& fitness goals.Nidsun weight loss aims to provide serve & help people come out of lifestyle-related ailments related to obesity. The weight loss staff is passionate about results, ambitious and impatient for success.
She has been featured among India’s Top fittest by:
India Today
WB news
fashion lady
Catch Now Delhi
Hooked Upon
BFY Sports Fitness

Let us take a look at her day and how maintains such a wonderful body.
1.She is a vegan and believes in clean eating.
2.She starts her day with tea and nuts which serves as a fuel to her.
3.For breakfast, she prefers poha, Besan cheela ,Misi roti or maybe a peanut Butter sandwhich with fruit.
Many people want to know which type of snacks to have, well Nidhi has a green tea, nuts and some peanuts .
4.For lunch time , it is typically larger than her breakfast.It comprises of lentils such as chickpeas, kidney bears, Moong dal ,soyabean and rice.
She also tries to add some veggies and salad.
For Pre-workout, she usually has a banana or apple with black coffee.
By the End of the day, she has 3 rotis and vegetable for dinner and for dessert she indulges in dark chocolates and fruit.
She makes it a point to train at least 5 times a week.
Contrary to other fitness people, she does not prefer supplements and instead focuses raw and fresh food.
She also has some cheat days for herself where she indulges in pizza, burger, some ice cream or dessert.

She is a inspiration for everyone and she shows that dreams do come true if hard work and determination is put in.

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