Fitness Exercise that you can do while working

Blog by: Suryakant Tripathi.

1. The Fist Pump.
Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

2. The Knuckle Sandwich.
So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

3. The Flapper.
Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

4. The Casual Lean.
Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

5. The Lumberjack.
While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

9 qualities one must have before getting into fitness


Blog By: Arjun Jain


Joining a gym is easy what is actually difficult is to make it a habit.people think getting into fitness is not that difficult,just join a gym,workout and build a beautiful physique,what they don’t understand is getting into fitness is not that easy,it takes a lot of sacrifice,patience,willpower and a lot of qualities to actually achieve one’s dream physique.

Here are some qualities that one must have or inculcate before getting into fitness:-

  1. Willpower

    one must have a very strong willpower in order to achieve his desired physique.A willpower that is unshakeable and will not fade out with time.One must have the satisfaction of never being satisfied.

  2. Commitment

    as it is said in the fitness industry”commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you”.Commitment is a very important quality that one must have in order to be successful in this industry.One has to be loyal to himself,he must eat clean and workout hard km order to get some should not cheat on his meals and workout.

  3. Dedication

    -one does not get the body he wants has to be dedicated.he should work hard day and night in order to see the results.

  4. Patience

    this is one of the most important qualities that one must have.patience plays a very important role.As it is said everything takes time,the same applies to gym it takes a great amount of efforts and even greater amount of patience to see the results. It does not happen overnight ,and as it is said in the gym”it takes 4 weeks for you to see the results, 8 weeks for others and 12 weeks for the world to see the results”.

  5. Self Motivation:

    No-one will motivate you to work hard,no-one will motivate you to eat right,one has to be his own motivation.Self motivation plays an important role in reaching your goals.whether it’s raining or one just had a hectic day one must have the ability to motivate him to workout no matter what is happening around.

  6. Craziness or “freakness”

    fitness is like an addiction once you start seeing results it becomes an addiction.One should be crazy about his fitness goals so crazy that others freak out seeing you working so hard on your physique.

  7. Craving for more

    as mentioned earlier one must have the satisfaction of never being satisfied.there should be always craving for more,as it helps us in reaching our goals,one should never be satisfied,there should be something always that one must look forward to.

  8. Sacrifice

    As it is said in order to gain something one has to lose something,this applies perfectly in the fitness industry,one has to sacrifice a lot.the most important sacrifice however is his social life,whether it’s someone’s birthday or you just got a promotion or any other event one cannot cheat on his diet and workout,he has to sacrifice the craving for taste and should be more focused towards nutrition.

  9. Hardwork

    and last but not the least Hardwork. As it is always said”There’s no substitute for Hardwork “No matter if you take supplements,no matter if you have the best trainers in the world,no matter if you have the best gym if you don’t work hard yourself,no-one can change you,it’s you and only you who has to work on his body in order to get the desired must work hard each and every single day and then only it would be possible to see some changes.

If you think you’ve got the qualities given above,go on and hit the gym!
And for those who just read this article,it’s never too late to start and it’s never impossible for anyone,wish you all sweaty and a good workout.

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Exercise for working professionals

Blog by: Suryakant Tripathi.

  1. The Grim Reamer
    Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)
  1. The Cubicle Dip
    Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.
  2. The Stapler Curl
    Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).
  3. The Namaste
    Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.
  4. The Secret Handshake
    Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

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Are you following a wrong workout method to burn fat?

Blog By: Kartikeya Chaturvedi

It is indeed a matter of consideration while choosing a correct exercise model to burn that extra fat in your body. Every one needs a perfectly shaped body after working the heart out everyday at the gym or at home. Since the world is full of opinions and advises, some fall prey to wrong methods and models of workout. Today we list out few things     which you might be doing wrong to burn the belly fat. A note to remember- Burning overall body fat is quite necessary to burn that extra chunk 


  1. You’re only doing Cardio!


    This is one of the most common mistakes a person does and falls prey for. Doing just the cardio to eliminate the extra chunk will land you up losing the muscle mass instead and you will end up having what they call a “lean fat body”. Strength training is equally important and should be managed accordingly.

  2. You believe doing just abs will cut the belly fat? Wrong!


    Like every other muscle, abs also need rest. A rest of about 48-72 hours. So if you’re thinking to lose the fat around the belly, don’t just do abs everyday. Make a schedule or get yourself a trained professional ( recommended ) to help you out.

  3. I am doing good workout-so I can eat anything !

    Another example of a wrong advise or methodology to go about. The body reduces weight according to the proportion of calories you take and the proportion of calories you burn. This relationship has to be maintained. For reducing 1 kg of weight, a person needs to lose 7600 kcal ! So keep your taste buds hungry until you reach your goal !

  4. “I am going to the gym-I do not need aerobics/yoga”

    Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK
    AN3MGG Women standing on their heads in yoga exercise at The Iyengar Yoga Studio, London, England, UK

    Yoga, and aerobics provides complete body stretching, relaxation and treatment to the body. The ancient methodology to keep fit should not be ruled out just because you’re using barbells in a gym. Practising yoga or aerobics can relax you and bring complete fitness even if you miss a day or two at the gym

  5. “Why do I need to drink water? I drink protein shake”

    Till now, you must and should know that water is very essential for one’s health. One needs to drink lots and lots of water in order to keep the system clean. Many still do not like to keep a bottle of water with them, instead they are attracted with the all new protein shakes/juices which have emerged in the fitness world. True that some nutritional products help you building a good body, but replacing water with it is completely wrong. One should drink at least 7-8 glasses of water every day.


There are many other facts/myths and advises which people believe , but keeping them aside and sticking to the basics is equally important. This needs focus. Generally people do not opt for personal trainers or prefer asking experts, instead they read something, and start implementing without even knowing the consequences. Remember every body is different and practising something without supervision can lead to bad results. We at BFY recommend that training consultancy is equally important as consulting a doctor, hence there are a wide range of qualified trainers, training just for you to give you the correct form of advice. So, the next time someone advises you, do consult a fitness expert !



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Obesity- A major Risk factor for Sleep Apnea

Blog by: Vaishali Khanna


Obstructive Sleep Apnea (OSA) is a potentially life-altering and life-threatening breathing disorder that occurs during sleep.


The upper airway repeatedly collapses,causing cessation of breathing(apnea) or inadequate breathing (hypoapnea) and sleep fragmentation.The breathing stops during sleep for 10 seconds to a minute or longer.Oxygen levels in the blood decrease.Sleep fragmentation results in chronic daytime sleepiness.This disrupts healthy sleep and causes a number of short term and long lasting effects that threaten the health and well being of those who suffer from the condition.

How many people have OSA?


4% of men and 2 % of women aged 30-60 years meet minimal diagnostic criteria for OSA with excessive daytime sleepiness.


People most likely to have or develop OSA may have any of the following:

  • Obesity,especially in the upper body
  • Male gender
  • Small upper airway due to excess throat tissue or abdominal jaw structure
  • Nasal Obstruction
  • High Blood Pressure
  • Family History of OSA
  • Overweight Obese indivisuals


Excess body fat on the neck and chest constricts the air passage ways and sometimes the lungs.Obesity,particularly abdominal and upper body obesity,is the most significant risk factor for obstructive sleep apnea.The more obese a person,the greater the risk of apnea


General things that can make a big difference include:

  • Losing some weight,if you are overweight or obese
  • Avoid alcohol,sedative and hypnotics
  • Sleeping on your side or in a semi propped position


If you have sleep apnea,do not take sleep medicines or sedatives.These chemicals will increase the relaxation in the tissues of the upper airway and make the obstruction worse.The specific treatment for obstructive sleep apnea is usually a mask worn at night to keep the airway open.




If OSA is left untreated,it can increase the risk of developing:


Cardiac arrhythmias

Myocardial ischemia


Decreased quality of life



Not only does sustained weight loss improve OSA,it also improves many other independently linked co-morbidities such as Hypertension,high cholesterol and diabetes.The greater the change in body weight or waist circumference,the greater is the improvement in OSA.


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Intermittent Fasting& Breastfeeding

Blog by: Aylin Hafeeza Hannan

(Will fasting curb your milk supply) ?

The very thought of fasting might scare some of those who know what intermittent fasting is about. But if I told you that evidence based science does not consider intermittent fasting as the evil breast milk assassin whatsoever, you would unequivocally care to hold facts up to analyse and perhaps try this methodology (IF) for all it’s brilliance with swift weight Loss. For the record, IF currently happens to be one of the most popular health/fitness based trends having passed the burnt of naysayers. So if you haven’t heard of it yet, “GOOGLE NOW”.

SURE, it’s not for everybody, but those dedicated to it have adopted it as a lifestyle, which is also more apt of way to describe intermittent fasting.

Let us unravel one mystery at a time. speaking of Intermittent fasting, it is simply a fast or having to cease food intake for a specified duration, where in the meal pattern is scheduled to suit one’s lifestyle and accommodate a convenient fast followed by categoric meals by not exceeding the caloric deficit boundary.

Considering the flexibility it offers, Intermittent fasting can be embraced in one two many ways. Some of the more popular one’s are outlined below.

Methods of IF:
16/8 Method:

Skipping breakfast, while ceasing food intake roughly up-to 6. Hours

24 hr fast, once / twice a week. ( eg: dinner or dinner)

Warrior Diet:
20 hours fast, one large meal at dinner.

Still wondering how it works?

It’s a smart strategy. By eliminating one meal, you are only able to consume the needed calories from meals extending further while maintaining the deficit on calories as you can only allow yourself to binge relatively less even cumulatively, simply because satiety from a large meal will suit one’s preference way better as opposed to being consciously worrisome about each meal and the caloric game going wrong. It’s flexible, enjoyable as well as rewarding considering the fact that you are not losing lean muscle with IF, when executed correctly.

While fasting, your body is more likely going to reap energy from stored fat instead of preying on glycogen. Fact being, our bodies are sensitive to insulin following a period of fast. So simply put, the body will utilise energy more effectively after having fasted due to its peak of insulin sensitivity. To be more precise, the body responds to food consumption with insulin production. Hence more the sensitivity more the efficiency leading to weight loss (fat loss) and muscle gains if worked for ( LIFTING WEIGHTS) . Another aspect that facilitates to act in favour of that process is the increase in growth hormone.


While the other side of fitness industry may have its own share of thumbs down for “yet another diet trend”, Intermittent fasting will stay resilient thanks to its affiliation with primordial human ways of HUNT-EAT-FAST-REPEAT.”

So raising babies by the dozen back then did happen effectively sans formula milk and the constant “6 small meals graze.”

Many religions across the globe intermittently fast periodically and Fasting as a religious protocol can be unavoidable. So many women may have apprehensions during such a time. To navigate for the impressions of  deliberately impersonating poor dietary protocols vs fasting, let’s analyse facts based on researches.

Facts based on study done on fasting women from diverse ethnicities showed no significant affects on macronutrients ,i.e (proteins, carbs and fats.) Breast milk is interestingly remarkable on its own as it retains major nutrients even during a fast. What better way to support that fact but to think of famine.

Breast milk and it’s brilliance:

 The nursing mother’s body will inherently respond to short period fasting with a decline in glucose due to early ketosis whereby the glucose supply for milk production is maintained to ensure consistency. To state simply, ketosis begins faster and milk supply is not affected. There is also a triggered response of increased rate of glucose production for a lactating mom, to meet the needs of increased glucose demands.

While all that sounds like a blessing, if eating frequently suits a specific persons lifestyle better there is no need to intervene with a different strategy. But if eating conveniently like intermittently suits one better, there is every reason to give it a shot. And as far as BREASTFEEDING while fasting is concerned, one may readily give it a try while keeping the eating phase top on nutrient replenishing.

Women and Fitness

Blog by: Manasi Joshi

Image Source:Manasi Fitness Fundas

“When woman is healthy family is healthy”.  So right it is.  When woman is healthy and fit she can take care of all family members nicely and even pursue her career with the same dedication and honesty.  But she always tends to ignore her health and fitness and go on living only for others.  And the end result is she cannot take good care of family and also cannot concentrate on her career.

Each one of us need to make a commitment to ourselves, our families and to each other, to live the healthiest lifestyles we can,  For no matter your wealth, status, good looks or the size of your jeans, your health is your greatest asset.  Commitment to exercise on a daily basis is easier said than done.  However, even with our busy lifestyles, our work, our kids, our other commitments – it is achievable!

What is the secret to achieving success in fitness? How do you incorporate fitness into your daily schedule and stick with it? We can overcome the many obstacles we face, or more directly, overcome the many EXCUSES we create for not exercising when we apply some key principles to fitness.

  • Set achievable,realistic and internally focused goals

    The goals must be achievable and realistic. Most importantly, for the long haul, you must be motivated by the internal desire to be healthy because it feels great, not because, your waist line will shrink.  Goals such as “I will lose 30 pounds in 6 weeks for that wedding” are inappropriate and unachievable, not to mention, ‘externally focused’. With a goal such as this, you will eventually fail because the goal is unrealistic or even worse, you will lose weight too fast, and once the wedding is over, it will all come back because you were not motivated past the date of the wedding. Finally, remember to reward yourself once you have achieved your goals, and then set new ones.

  • Accept yourself who you are

    Each of us has a body type, a shape, a genetic gift that is ours. We may have shapely hips, strong muscular legs, or an ample bustline, and this is part of who we are. Accepting yourself for your genetic gifts, while giving yourself continual positive feedback such as ‘I am strong’ and ‘I have a curvaceous figure as all women are meant to have’, will go a long way to making you feel good about yourself. Negative self-talk achieves no purpose. It hurts us and makes us feel weak and failing. Once we feel good about ourselves on the inside and outside, we can overcome any minor setbacks that may arise as we move forward in our fitness.

  • Choose an exercise that you enjoy

    This may seem like a simple idea, but many people actually think they must suffer through exercise in order to be successful. The exact opposite is true if you want to find success.  If you choose an exercise that you truly dislike, you will dread your exercise session and hence, you won’t do it! So, if you hate running – don’t run! In order to address all aspects of good health you need to incorporate all components of fitness – Cardiovascular endurance, Strength training, Flexibility, Nutrition. Even if you dislike one of these aspects, there are ways to sneak a little in here and there. By incorporating many different types of exercise and including lots of variety in your program, you will also be “Cross Training”, a proven way to beat boredom and reduce the risk of overuse injuries.

  • Schedule your exercise time into your daily life just as you would for any other appointment

    Our lives are often so hectic that we rarely have extra time to go to the grocery store, let alone exercise. Exercise can be pushed to a low priority when we become too busy. You must learn to manage your time more wisely, making exercise a top priority.  If you analyze your current schedule, you will find places where you can insert an exercise session.  Many People find exercising in the morning to be good way to help them stick with their exercise routine, but if that time is not open you can exercise anytime during the day.

  • Don’t over exercise or under eat

    So many new exercisers make the mistake of thinking, “If a little exercise is good, more is better”. Even worse is this thinking: “If eating less makes me lose weight, eating even less will make me lose weight even faster”.  Both of these ideas set you up for failure and possible injury and illness.  Overtraining can create overuse injuries, such as, pulled muscles, shin splints, and knee, foot and back problems. Undereating results in low energy, vitamins and minerals deficiency which may cause chronic sickness, slowing of your metabolism, and increased risk of injury. Occasional bouts of self-imposed starvation (FAD DIETS), or bingeing and purging can lead to serious eating disorders.

  • Be patient

    Changing our physical Health takes time. Anyone or anything that promises “Quick, guaranteed results” is not telling the whole truth, and does not have your best interests at heart.  They are only out to make money at your expense. Depending on your initial fitness level, creating positive changes in your health can take months, sometimes up to a year.  This is not to be pessimistic – this is the truth.

Finally, don’t hesitate to ask for help!

While some people manage to find fitness success on their own, many of us flounder through a lengthy trial-and –error process we figure out how to achieve our goals.  Finding a knowledgeable fitness professional to help can dramatically speed up this process.  Make sure that you seek advice form a certified or accredited fitness professional with references, if applicable.  Remember that while books, the Internet, or TV, often provide information about health and fitness, not all of it is grounded in science as it should be .  Your best bet is to establish a one-to-one relationship with a gym, nutritionist or personal trainer who will provide you with healthy advice.


Remember to always check with your doctor before beginning any new exercise program.

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Eating healthier at the office

Blog by: Suryakant Tripathi.

1. Out of sight, out of mind. Research shows that it’s much easier to avoid that dreaded workplace candy bowl when you can’t actually see it. In a study by Brian Wansink, author of the book Mindless Eating, people were 70 percent more likely to eat from the candy dish at work when it was transparent versus when the jar was opaque. If you have a candy dish on your desk, either put it in a jar that you can’t see through, or—better yet–get rid of it all together. Follow this principle with all unhealthy foods at work: Close the lid on that donut box, move the plate of bagels off the conference table and into the break room (where other co-workers will quickly gobble them up), and talk an alternate route so you don’t have to walk past the candy dish in reception.

2. Set a calendar reminder for your H2O. A healthy diet isn’t just about food. Did you know that even being slightly dehydrated can leave you feeling tired and sluggish? Thirst can also masquerade as hunger, making it harder for you to stick to your healthy-eating plan. To avoid this, set a reminder on your calendar to pop up every 30 minutes. Every time you hear that reminder, have a few big gulps of water so that you’re properly hydrated.

3. Keep a list of go-to restaurants with healthy options. You know how it goes. You pack a deliciously healthy meal when, all of a sudden, your biggest client wants to go out for lunch. What’s a SparkPerson to do? Research! Write out a list of restaurants around your workplace that have healthy options (you may have to look them up online). Then, the next time you’re surprised with a lunch offer, you can recommend dining at a place that you know has healthy food that you like. Not able to pick the restaurant? Follow these tips!

4. Make the vending machine a no-go zone. If you really struggle with junk food or soda from the vending machines at work, the first step is to commit to avoiding the vending machine. (Remember, you packed healthy snacks to nosh on!) The next step is out of sight, out of mind. If possible, try not to walk by the vending machines at all. If you have to pass by them, don’t look at them, and walk quickly past them. You might even consider not keeping loose change or bills in your wallet so that you won’t be able to buy from the vending machine in a weak moment. Another idea is to set up a reward system. Give yourself a dollar (or the amount you’d usually spend) for every day you successfully avoid the vending machine. In a few weeks, treat yourself to a fun reward like a manicure, a new book, or something else you love (that’s not junk food!) with the money you’ve saved. Before you know it, the vending machine will lose its appeal altogether.

5. Indulge in your absolute favorites—and savor every bite. By no means should you never eat junk food or donuts at work again! When something is really calling your name, or a special event is going on, go ahead and indulge. Keep your portions in check. Savor every bite, eating slowly and fully enjoying the experience. Afterwards, get right back to your usual healthy eating plan. Just don’t fall into the trap of indulging at every “special event” at the office, because those special days tend to come up quite often (it always seems to be somebody’s birthday in an office setting!).

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Diet plan for professional working in shifts.

Blog by: Suryakant Tripathi.

When you’re working a shift schedule, your eating and exercise habits can suffer. People who work shifts sometimes skip meals, eat irregularly, eat unhealthy food, and may find it hard to keep up a regular exercise schedule. Shift workers are at higher risk for weight gain and heart disease as well. Healthy eating and exercise help improve your sleep and your overall health. These ten easy tips can help you stay healthy even with an irregular or shift work schedule.

  • Have healthy foods readily available at home and at work. People who are sleepy are more likely to reach for unhealthy foods. Stock your kitchen with easy-to-eat raw vegetables (baby carrots, apple slices) and hummus, fruits (bananas, oranges), or a container of raw almonds and raisins (versus a muffin or cookies), so that when you’re tired but hungry, you make healthy food choices. If you like carbs, consider whole grains and “slow burning” foods like brown rice, wild rice, and rolled oats that keep you full and productive for longer stretches.
  • Prepare meals before your shift, so they’re ready to eat when you get home. Experiment with crock pot meals (which can cook foods over a long period of time) or try freezing portion sizes of your favorite healthy meals for easy access when you don’t have time to cook.
  • Bring your own food to work. You’re more likely to eat healthily if you pack your own meals rather than eating foods from restaurants, take out counters or vending machines.
  • Eat small, frequent meals as opposed to large heavy ones. Heavy meals often have more calories than most people need in one sitting. Eating a large portion can also make you feel sluggish or tired while on the job.
  • Try to eat in line with a regular day. It’s hard to stick to a regular diet if you eat very late at night or throughout a shift.
  • Sit down to eat. Pause for meals. Eat at a relaxed pace. Eating on the go or in front of a computer encourages mindless snacking.
  • Moderate your caffeine consumption. Limit caffeine intake four to five hours before the end of your shift (caffeine stays in your body for many hours) to help your body wind down for home and relaxation.
  • Drink plenty of fluids. Your body often signals hunger and thirst in the same way. Bring a water bottle to work and fill it often. Not only will you save money on bottled drinks, but you’ll treat your body as well. Infuse your water with fruit or a citrus slice for an added flavor boost without the calories.
  • Exercise moderately. Try to take walks, walk up and down stairs, or stretch before or after your shift or during your breaks. People who exercise not only burn more calories during the day, but they sleep better as well.
  • Get the sleep you need. People who sleep the recommended seven to nine hours each day are healthier, fitter, and less likely to suffer from obesity or other health issues than those who don’t sleep well. Remember that you can space out sleep with naps if a single period of rest isn’t possible with your schedule.

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