why group exercise is the new cool thing

blog by : ( Sriparna Samajdar)

One of the most important and self-time taken by any youngsters today is group exercises. Whether an IT professional, a student or a 50 year old teacher, everybody is understanding the need of exercise in our lifestyle and they are looking forward towards the group exercises sessions, as in that way they are not getting bored, having companions and inspirations from their group members. So this certificate course is just perfect for you if you are willing to help and train these people in group sessions. It is a very practical approach towards our modern lifestyle. It is a common theory when we leave certain commitment simply out of boredom and isolation. These group exercises not only provide health benefits, it helps us feel rejuvenated, and fresh as we look forward to meeting other group members during our time in work out.

The certification will provide full theoretical, physiological, and practical technique of training. It will be emphasizing on warm up progressions, class sequencing, musical phrasing, choreography development. It will also ensure to teach you the proper muscle and flexibility techniques. The course will help you learn the benefit of physical exercises in a community and how it shapes and balances our society.  This technique of exercising is also a major factor providing a sense of competition to succeed among fellow members as that make us sincere in our commitment to exercise. We also get this inner feeling of challenge and strive while in the group. Also for those people who are not at all interested in traditional gym training and running, this course will make you learn more creative prospect of exercising and in group sessions. So by learning this course, you will naturally get more attention of young people towards you as it provides a more fun way of exercises and time. It can be mixed with music, dancing, yoga on the beach, Sunday mornings at local parks, camping and many more such new format.


This course is suitable for all the people who have a background of trainer, physiotherapist, fitness instructor, and nutritionist. Such professional people are very much in demand right now as every city, every locality contains fitness centres, park and gyms where many people are willing to spend time in group sessions to help maintain their body in this crazy and fast lifestyle. With the social media so much advanced now, we can see many health and fitness blogs which have thousands of followers and they even get paid from their readers.  Such platforms make the bloggers earn money just by sitting at home and sharing their knowledge. Being a professional qualified group trainer will make you more credible and people will want professional advice any time more over any personal blogger.





Fitness for corporate life

Get up, rush, get ready, grind , eat , sleep and repeat. Seems like an endless cycle, doesn’t it? Well it’s important too. In an era of 20 year aged billionaires , there is an enormous pressure on every working individual to be successful. But our health does take a hit amidst all this madness. We keep wishing for washboard abs, that perfect jawline , toned arms and waist. However, our aims at achieving that becomes futile. So what can we do?
Here’s some ideas of exercising that require barely 20 or 30 minutes of your schedule, and can steer your health and fitness life to a more regulated area:
Power Yoga- means moving dynamically (and continuously) with your breath for a heating, full-body workout. There are two core principles of power yoga—breath-based movement and flowing between the poses—and made the flows simpler and safer than traditional chaturanga vinyasa taught in many studios. The workout is still heating and meditative, but accessible to all levels. Some effective yoga poses are: dolphin pose, downwards facing dog pose, eagle poss , easy pose.images (5)

Swimming- Swimming is usually not considered as much an choice of exercise than means of relaxation. But swimming is actually a better option for weight reductions than a lot of other sports. If you swim for at least 20 minutes straight, keeping up a constant rhythm and speed, it is an aerobic exercise, which helps improve general fitness, stimulates the metabolism and burns fat.The fact that it’s an aerobic exercise also means it improves cardiopulmonary capacity, while the effort needed to overcome water resistance tones muscles.

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Skipping- Jump-rope involves almost every muscle in your body. The more muscle work during an exercise, the more calorie you burn, and you can play with the intensity too. If you have a lack of time, Do high intensity intervals e.g. 30 seconds fast skipping, 10 seconds slow skipping or rest, 6 times. You can try the Tabata protocol, which means 8 rounds of 20 seconds exercising, 10 seconds rest. E.g. 20 sec double-unders, 10 sec slow singles or rest. You can add not only skipping variations but burpees, wallclimbers, push ups, pull ups, etc to your skipping workout.

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Pilates: Pilates can be the best workout for people wanting to remain in shape. You could take out the heels and get onto the mat near you desk and try 8-10 minute sessions of curls, leg circles, leg stretches, side bends and the plank. Also use your abs to lift your legs overhead till they touch the ground and then and bring them back to the start. It’s benefit is that it strengthens the core and busts tummy flab.

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We have to remember that as much as these exercises count, it is necessary that we focus on our diet as well. If we stick to these exercises religiously, rest assured, that perfect jawline, toned arms and legs and flat tummy is yours.
So what are we waiting for? GET, SET, GO!


Blog By: Lakshay Batra.

Life cannot exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, joint pains and much more. We can go for weeks without food, but only 3 days without water!


The first sign of dehydration is not the sensation of thirst but fatigue.
Water’s best for most workouts, but if you’re really sweating—working out for longer than 30 minutes, usually—a sports drink may be your best bet.
These drinks offer potassium, sodium, and other electrolytes to replenish the minerals lost through sweat. And the carbohydrate concentration in sports drinks allows them to be absorbed by the body up to 30 percent faster than water, meaning your energy is restored quicker than with plain H2O.
Whatever you drink, take it cold and in frequent, small amounts. This proven strategy guarantees your fluids will be absorbed in less time, leaving you energized and well hydrated.


Blog By: Lakshay Batra.

A gym injury can keep you away from your workouts for a long time or even lifetime in some cases. The most common weight-training injuries are those related to the use of poor exercise techniques and are often seen in case of beginners. Using too much weight in an exercise is also a major cause of these painful injuries.


Most common injuries are tennis elbow, carpel tunnel syndrome, ligament tears, joint dislocations, hernia, and rotator cuff injury.

These injuries can be prevented if you consider a few things as your priority before lifting.

Try a 5-10-minute formalised warm-up before your workout program, a warm-up is usually a high-rep, low-intensity, quick-paced exercise mode used to increase blood flow to the muscles.

Always wear necessary fitness gear like supporter, wrist wraps etc.

Use only weight you can handle and always employ a seasoned spotter, who knows the proper power stance and hand position.

Always remember “prevention is better than cure” if injuries happen seek professional help.



Benefits of green tea

Blog By: Lakshay Batra.

Green tea can be an awesome addition to your healthy diet. Having a cup of green tea after a meal can aid indigestion. Green tea has been used for thousands of years in Asia as a digestive.

Green tea is considered to be an antioxidant and has been suggested to play an important role in cardiovascular disease, cancer and other diseases and Some studies have found green tea extract, which is rich in polyphenols and catechins, to be useful for obesity management since it induces thermogenesis and stimulates fat oxidation.
Green tea can also be supplemented with caffeine and can be used as a powerful pre workout. Green tea increases your metabolism and the caffeine improves your endurance and helps you work out longer. Athletes usually supplement with caffeine to improve their workout duration and effectively increase their performance.
You can also try mixing green tea with other healthy ingredients such as ginger and lemon and enjoy your healthy drink.

What are complex carbs?

Blog By: Lakshay Batra.

Carbohydrates or ‘carbs’ are the energy source in food that comes from starch, sugar and cellulose. Carbohydrates provide vitamins, minerals, antioxidants and fiber in the diet.
Carbohydrates can be classified as simple or complex, so what is the difference and which are better?
Simple carbohydrates consist of only one or two sugars and include foods such as white flour and fructose.
Complex carbohydrates consist of three or more sugars and they are fiber-rich.


Reaching for simple carbohydrates may be a quick way to fill your stomach or to fulfill a craving, but the simple sugars are quick to digest, allowing hunger to quickly return.
Complex carbohydrates take a longer time to digest and therefore are useful to fulfill hunger as well as providing a long lasting source of energy.

Eating complex carbs helps you to feel full faster and for a longer period of time. As a result, cravings are lessened and the need to reach for unhealthy snacks between planned meals is diminished. Instead of reaching for a simple carbohydrate, snacking on complex carbohydrates or building them into your meals is an easy way to stay on track with your weight loss or maintenance goals.


Blog By: Lakshay Batra.

The answer is yes, peanut butter is a super food for fitness lovers in fact it can be consumed as a part of daily nutrition.peanut-butter-image

There is a nice variety of notable vitamins and minerals in peanut butter. For example, peanut butter contains vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes.

Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.

Besides boasting a healthy dose of protein, peanut butter is extremely rich in monounsaturated fats, the healthy variety that can prevent heart disease and is less likely to be stored as body fat.

It can be used as a meal replacement as well as post workout supplement; a 2-tablespoon serving of peanut butter provides 6 grams of carbohydrates and 8 grams of protein. By including up to 20 grams of protein after your workout, you will maximize muscle repair and recovery.

So don’t worry about your health while consuming this super food and go ahead and give it a try.


Blog By: Lakshay Batra

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body.
Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable

bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastro esophageal reflux disorder (GERD) and ulcers.
As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories.

sports nutritionist

Blog by : (Sriparna Samajdar)

In today’s world we all know how important sports and physical fitness is, especially when it comes to health and fitness. The course sports nutrition speciality certificate is a unique of a kind because it won’t only help you achieve physical and mental fitness but it will make you a master of associating sports or physical activities with fitness along with taking full pleasure of the sports.

Consuming the right balance of food and drink is important for everyone. Those actively participating in sport on a regular basis need to be aware that it can also affect their performance. Athletes, for example, will need more calories than normal people. So if you’re an athlete, or simply someone who’s made the decision to start exercising on a regular basis, you shouldn’t let a good nutrition plan fall down on your list of priorities.

Again this course will not only help you understand the benefit of sports and nutrition, this will also make you a professional.  And there is no extra need to emphasize that how much we need a proper nutritionist for a family or an individual now a days, as the lifestyle of common people indicates that we need to have  a professional advice and grooming when it comes to our daily health and nutrition. The course will provide certificate and will cover a wide range of fields from diet planning to nutrition to various physical activities which will help build and shape the body from every aspect. The course will cover the psychological theories as well related to performance and training. It will help you learn the scientific facts and conditions which we often forget and ignore when it comes to our body , which are very important to learn about how our body functions and help us understand our body’s need. Especially for athletes, this is very important to know how the anatomy works and understand sports science.

The people who can apply for this course can be a dietician, physiotherapists, fitness trainers, health professionals, MBBS, BDS, and BAMS or from BHMS backgrounds.  It will open up an array of opportunities as a skilled and trained sports nutritionist is required day to day in every place whether in a normal household for kids or young adults, in school and institutions, by  an athlete or by an   IT  professional.  Everybody is super obsessed with getting toned and shaped body, especially the youth. So today being in sports nutritionist field is something you will enjoy doing and also helping other people and yourself towards   a better lifestyle.