5 tips and tricks to follow while running !

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Blog By: Alolika Banerjee

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Walking and running are the quickest ways we know to blast up to 25 percent more calories, boost your energy instantly, and sculpt lean, sexy muscles — even your abs! Here, everything you need to know about injury-prevention, speed tips, and more…plus our favorite 45-minute workout for any fitness level.

Here I give you 5 hacks to boost up your running or walking regime!

 

  1. To get started, stride right
    a
    Leaning into each stride increases momentum, which makes everything feel easier, even as you go faster. How far you lean depends on your pace. If you walk, hinge forward slightly from the hips. If you run, move from the ankles. Keep this forward-leaning position throughout your run or walk, It should almost feel like you have to take a step to catch yourself from falling.
  2. Keep your abs tight
    b

    All movement starts from your core, so it makes sense to keep it strong and engaged while you walk or run. To actively engage your abs, imagine zipping up a pair of jeans from your pubic bone to your navel and keeping them tight during the workout. You’ll tone your abs, legs, and butt.

  3. Flex your toes
    c

    Pull your toes up as you step. You’ll recruit moreleg muscles and propel yourself forward to go faster. Another way to pick up speed (and blast calories): Bend your elbows 90 degrees and keep them close to you, swinging from your shoulders. This speeds up your arms so the legs will follow.

  4. Challenge yourself
    d
    You should experience some huffing and puffing, even if you’re walking. Out with a friend? You should be a bit breathless as you talk. Another way to tell if you’re at the right pace — strap on a pedometer. Take at least 3,000 to 4,000 steps in a half hour and you’ll be within the right zone.
  5. Update your playlist
    dd

    Into Bach, not Beyonce? Give her a shot: Adding faster, more upbeat tunes to your iPod may help you to run harder and faster. It may also help reduce your rate of perceived exertion (how hard the exercise feels).


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Things that every fitness trainer must know

Suryakant

Blog by: Suryakant Tripathi.

They clock in wearing sports bras instead of pencil skirts. Peek in their supply closets and you’ll see kettlebells and battle ropes instead of paper clips and spare pens. And in their world, toner has nothing to do with printers and everything to do with defined upper arms and shapely glutes. Personal trainers have dedicated their professional lives to building better bodies. We called up some of the best in the biz and picked their brains for the slim-down, firm-up tricks of their trade.

1. Weight loss isn’t your true goal.
Often, people starting a new exercise program begin because they’re unhappy with what they see in the mirror. But a good trainer will ask you to drill down deeper.

2. Getting fit isn’t actually that much harder than staying heavy.

Yes, you will have to put some work into achieving your weight loss goals. But consider all the energy you currently expend wishing you had a different body and fretting about how you don’t have the time or energy to make a change. Trainers know the true secret to changing your body is shifting your attention away from what you don’t have and toward what you can achieve.

3. The other 23 hours of the day count, too.
Regardless of whether you’re sweating with a trainer or on your own, a successful weight loss program requires an all-day approach to movement. You might not think things like fidgeting during a meeting or tapping your toe along with the car radio could truly make a difference. A landmark study in the journal Science found otherwise, calculating that small tweaks in daily activity patterns could help heavy people torch an extra 350 calories per day.

4. The best workout won’t deliver without upgrades to your kitchen routine.

They may not use corporate-speak like “synergy” and “touching base offline,” but trainers have their own sayings. Among the most popular: “You can’t out-train a bad diet,” says Samantha Clayton, a former Olympic sprinter and personal trainer in Malibu, CA.
Your workout can complement your initial weight loss efforts and help maintain a new, slimmer physique. University of Alabama researchers recently studied women who lost 25 pounds. Those who did strength training and cardio three times per week offset the slowdown in metabolism that typically occurs after you shed pounds, staving off regain. However, you’ll have to change your eating habits to see significant changes to your body in the first place.

5. But addition can be better than subtraction.
Though you do have to watch what you eat, obsessive or near-starvation diets don’t work in the long run. Cutting too many calories breaks down the muscles you’re working so hard to build up, Clayton says. You may shed a few pounds at first by skipping meals or eliminating entire food groups, but the second you return to a regular eating plan, your beaten-down body and slowed metabolism actually trigger excess weight gain.

Focus on what to add to your diet instead of what to take away. Piling more high-quality, nutrient-rich foods like fruits, vegetables, seeds, and nuts onto your plate provides your body with the fuel to tackle your workouts while also improving your overall health.

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The kit list every personal trainers needs

Suryakant

Blog by: Suryakant Tripathi.

Regardless of your specialty, there are some items that you simply can’t ignore. All these should fit in the boot of your car and can be incorporated in any workout.

Start with the basics – these items are crucial for any personal trainer.

Stopwatch – Don’t forget your stopwatch. Sure, your phone may be able to record time but having a reliable stopwatch is a lot more convenient and means you don’t have to be messing around on your phone during a workout. Being able to record and track the progress on certain exercises will mean it’s clear to see how someone is improving over time. Simply showing this improvement to a client can be all the motivation they need to sign up for more sessions.
Resistance Bands – Very versatile and useful in so many exercises. Helpful for beginners through to professional athletes. They come in varying resistance so be sure to get a nice selection to use with your clients. Resistance bands can be incorporated in a lot of exercises and help add more alternative options to regular workouts meaning this is a useful tool in the kit bag! The bigger and stronger your clients are, the thicker bands you need. They can also be used to assist in certain exercises. Wrapping the band around the pull-up bar and resting your knees on the band will help you do pull-ups. This is great for beginners to assist with these kind of exercises.

Foam Roller – These are becoming a must in any personal trainer’s kit bag. These foam rollers help towards improving a client’s mobility. With better flexibility, your clients will notice major improvements in their squats, deadliest, pushups, etc. They can also be perfect to help offer a little massage at the end of a workout. Why not get a little more business savvy and include an optional 10 minute massage session at the end of client workouts for an extra 10%? An easy upsell and something that clients would more than likely sign-up for. If your foam roller costs you £10-20 and can make you an extra 10% on each session, that’s quite simply a very wise investment.

Exercise Mat – Exercise mats aren’t just for yoga teachers, they are another vital piece of fitness equipment for any personal trainer. It can be particularly useful if you’re thinking of taking sessions outside or if you want to focus on stretching. Exercise mats can also be great if you are doing a group class and what to give every participant enough space.

Skipping Rope – If you want to inject some intense cardio into a workout then skipping is your answer. The fact boxers incorporate skipping so much into their workouts demonstrates the effectiveness of this activity. Often ignored, the skipping/jump ropes should always be in that gym bag. Below is a video of 50 variations you can do with a skipping rope.
Balance Board – These balance balls/boards are very versatile and can be very beneficial for beginner clients. As your body tries to stabilize while doing an exercise, it forces the core to work extra hard. If getting a six pack is on your client’s wish list then think about adding one of these to your kit list!
Medicine Ball – Look out for double grip medicine balls as these are even more versatile. Medicine balls can be incorporated into many exercises for all levels. The ‘squat and throw’ exercise really does offer a complete full body workout, perfect for anyone wanting a quick session! Incorporating a medicine ball can be great for training athletes as well due to requiring ball handling skills. Spending an hour throwing a medicine ball around will suddenly make throwing around a rugby ball a lot easier! Every trainer we spoke to who helps coach sports team put medicine balls close to the top of their list!

Suspension Trainer – Using body-weight exercises to get clients fit and healthy is a great practice for any personal trainer. Suspension trainers have become increasingly popular in recent years and for good reason to. These are extremely mobile friendly and you can easily incorporate them into many different workouts. They force you to push against your own body weight so one set is appropriate for all clients, regardless of their strength or experience. This means they are a great piece of gym equipment to add to our ever growing kit list.

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Health Benefits of Green Tea

Suryakant

Blog by: Suryakant Tripathi.

The health benefits of green tea are primarily due to its antioxidant properties that come from its caffeine, Catechin Polyphenols and Theonine content. The major health benefits stemming from antioxidant effects are listed below.

Anti-Aging: The free radicals created in the body are responsible for corroding the body in various ways, one of which we see as the signs of aging and the related symptoms. The main job of antioxidants is to neutralize the oxidants or free radicals present in the body and green tea is very rich in antioxidants. The Catechin Polyphenols present in green tea are hugely responsible for the antioxidizing effects, the most powerful among them being the Epigallocatechin Gallate. Therefore, regular consumption of green tea can effectively delay the signs and symptoms of aging.

Stimulating: One of the primary reasons for the popularity and consumption of all kinds of tea by human civilizations is its stimulating effect. This effect, again, is due to the Caffeine and Tannins present within the tea leaves. Caffeine & Tannins, despite their potentially adverse effects on health in the long run, act as very powerful stimulants. That is why a cup of tea makes you feel fresh and highly energized. Tea is an easy and ideal solution to counter fatigue, laziness, sleepiness and lack of energy, and to improve blood circulation. This is why it is so popular with a wide variety of people in various industries, including professionals, housewives, students, and anyone else who has ever felt a bit drowsy during the day!

Immunity Boosting: Research shows that people who regularly drink green tea do not fall victim to common bacterial and viral infections as easily as those who do not add green tea to their diet. The message is clear. Green Tea boosts the strength of the immune system. The Catechins present in green tea prevent bacteria and viruses from attaching themselves to cell walls in order to infect them. These Catechins also counter the toxins released by microbes. This antimicrobial property also protects you from bad breath, dysentery, diarrhea, tooth decay, indigestion, flu, cough & cold, and colitis, all of which are caused, in some way, by microbial & fungal action.

Astringency: This is yet another powerful benefit of green tea. Astringent substances trigger contractions in muscles and tissues, while toning up muscles and skin. Even if you do not wish to drink green tea, a simple, daily mouthwash with green tea can cause sufficient contraction in your gums to keep them firm and tight on the teeth, thus preventing loosening and loss of teeth. You can also wash your hair with green tea and feel it grow stronger and healthier every day.

Anti-carcinogenic: Apart from causing premature aging, free radicals are also responsible for causing certain types of cancer. The Catechins present in green tea neutralize these free radicals, prevent formation of carcinogens like nitrosamines and reduce the risk of cancer for people who regularly consume green tea. Green tea is now being clinically used and prescribed as a home remedy to aid in the prevention of cancer, particularly for those patients at high risk for cancer in the colon, rectum, pancreas and intestines.
Reducing Cholesterol: Green tea has been shown to be effective in reducing cholesterol levels to some extent, probably due to its alkalinity.

Cardiac & Arterial Health: Certain components in green tea prevent thickening of the blood, thereby reducing chances of Arterial Sclerosis, Thrombosis, as well as Cardiac and Cerebral Strokes.

Anti-diabetic: If not taken with sugar, the alkaline nature of green tea helps to reduce the blood glucose level. Moreover, the antioxidant and astringent qualities of green tea ensure good health and better functioning of the pancreas. Improving the function of the pancreas means a more efficient and regulated secretion of insulin and the subsequent improvement in decomposing and absorbing of sugar. This increase in effective functions can help prevent the onset of diabetes.

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Benefits of eating Beets.

Suryakant

Blog by: Suryakant Tripathi.

You already know that beets are an extremely nutritious food choice that just happens to be tasty and delicious – you can eat the greens too! You already know that beets are an insane source of vitamins and minerals. But did you know that beets are the second largest source of sugar, after sugar cane? If you’re not a beet lover, read on, and you soon will be.

1. Beets are nature’s Viagra
Seriously. One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that’s not just urban legend – science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones.

2. Beets are high in many vitamins and minerals
Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. These are but a few of the many nutrients, vitamins and minerals that can be found in beets and beet greens. Beets are particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.

3. Beets cleanse the body
They are a wonderful tonic for the liver, works as a purifier for the blood, and can prevent various forms of cancer. Tastes good and prevents cancer?

4. Beets help your mental health
Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Beets can also lower your blood pressure. So if you’re already steamed about not eating beets, you can get a two-fer by diving into them right away.

5. Beets are used as a stomach acid tester
How in the world does that work? Glad you asked. If you are eating a lot of beets or beet juice, and your pee turns pink, guess what? You have low stomach acid. Pee still clear? Ratchet it up and get juicing (use the greens too)! Nutritionists use beets and beet juice to test stomach acid levels, so stay ahead of the curve by adding beets to your diet now.

6. Beets are a high source of energy
At the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in the natural world are as beneficial as beets in this regard. Beets are a wonderful addition to any dietary need. With their high volume of nutrients, delicious taste, and multitude of uses, anyone can jump right into beets without missing a beat.

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Cardio Respiratory Fitness- Manasi Joshi

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Blog By: Manasi Joshi

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Cardiorespiratory (CR) fitness, sometimes called CR endurance, aerobic fitness, or aerobic capacity, is one of the five basic components of physical fitness. CR fitness is a condition in which the body’s cardiovascular (circulatory) and respiratory systems function together, especially during exercise or work, to ensure that adequate oxygen is supplied to the working muscles to produce energy. CR fitness is needed for prolonged, rhythmic use of the body’s large muscle groups. A high level of CR fitness permits continuous physical activity without a decline in performance and allows for rapid recovery following fatiguing physical activity.

Activities such as running, bicycling, swimming, cross-country skiing, rowing, stair climbing, and jumping rope place an extra demand on the cardiovascular and respiratory systems. During exercise, these systems attempt to supply oxygen to the working muscles. Most of this oxygen is used to produce energy for muscular contraction. Any activity that continuously uses large muscle groups for 20 minutes or longer taxes these systems. Because of this, a wide variety of training methods is used to improve cardiorespiratory endurance.

Running on a Treadmill can be very boredom to achieve aerobic fitness. Running/Walking on a “JOGGING TACK” made from paver blocks will take a toll on your joints after some period. I have seen many people, who already have a knee injury, walking on these tracks.  There are many other ways to do the cardio workout. I Juggle between Goa and Kalyan mostly every 15 to 30 days. I feel I am really lucky that I can do my walking on Goa Beaches. Daily I see many persons exercising on these clean beaches. Beach is the best place to go for walking/jogging. Good for your knees, good for breathing the clean air. I know, everybody doesn’t have access to beaches. If there is a Garden near your house you can walk on the grass or at least GET DOWN from those hard jogging tracks and walk on the mud.  Playing a sport is also a good way to get a cardio workout.  Exercising in a group is also a lot fun and motivating. The class is full of enthusiasm. You get motivated seeing others perform, with the music and the instructor giving commands. Nowadays there are varieties of classes conducted to make the class interesting and avoid boredom. Few are: Regular Floor and Step Aerobics classes, Cardio Kick Boxing, Zumba Aerobics, Cross Fit Training etc.  But before joining any class there are few points to look after.

 

As it is a group class participants may have different fitness levels. Group instructor may not be able to take exercises according to each and every person’s fitness level.  The chances of injury are very high in these classes. Look for institutions where there are classes for different levels like beginners, intermediate and advance.  Check whether the instructors are properly certified. Usually they don’t perform any fitness tests before joining the class. Insist on proper evaluation. Consult a Doctor and do medical evaluation before starting any program. The instructor will not be able to attend to you personally, she cannot check your form all the time so it is better if you do not push to your limits and remain in safer zone. Number of participants should also be limited in the batch so that you can have enough space to move and its easier for instructor to handle the class. Try to remain with the same instructor/same batch for longer period as you are very well adjusted of her moves, gestures and commands, other members, and level of the class. Attend 2 to 3 trial batches to see if it suits you before signing for any long term program.

 

Can doing cardio result in muscle loss?
cRDIO2

Should cardio avoided to increase muscle mass?

Should we run on treadmill and lift on the same day?(concurrent training)

I will be trying to give the answers for these questions today.  I said “trying” because I am researching for the answers for these questions since long but there are different opinions among the experts.

So after researching, I have come to the following conclusions:

  • Cycling concurrently with strength training instead of running will not affect strength and hypertrophy
  • Strength and hypertrophy gains of upper body are unaffected regardless any mode of aerobic training
  • Keeping the gap between Aerobic training and strength training if done on the same day. Or better to do it on different days. (2 days per week and not more than 20 to 30 mins. if the goal is strength and hypertrophy)
  • Consuming enough proteins is the key.
  • Avoid Overtraining.
  • Intake of pre-workout snack is necessary
  • Concurrent training leads to a significantly greater reduction in body fat percentage when compared to strength training alone or endurance training alone.

There are great benefits of cardio. For speedy Fat loss Cardio and Strength Training together is the better option.  Proper aerobic training is the only way you can increase VO2max. Your heart is the Muscle and it should be trained regularly, but important is not to under eat or over train yourselves.   So, how much cardio you can do will depend on your goal. If you are not into bodybuilding or power lifting then you can go for aerobic training.  Split your days between Cardio – 30 to 40 minutes and Strength training – 4 days Strength, 2 days Cardio, 1 day for rest is the best option. If your goal is bodybuilding or power lifting then cycling or rowing for 20 mins, 1 or 2 times a week will be ok. The best choice for you will be High Intensity Interval Training for short duration to maximize the benefits of cardio.

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Benefits of Aerobic Exercises

  • Decrease in Heart disease risk factors by reducing resting blood pressure, increasing HDL Cholesterol, decreasing total cholesterol, reduction in body fat stores, increased heart function
  • Prevention of type 2 diabetes
  • Helps in control of diabetes by reducing blood glucose levels and increasing insulin sensitivity
  • Increased aerobic work capacity
  • Increased lactate threshold
  • Decreasing resting heart rate, Increasing total blood volume, increasing heart volume, increasing resting and maximum stroke volume, increasing maximum oxygen consumption
  • Increasing capillary density and blood flow to active muscles
  • Increasing maximal ventilation
  • Reduction in anxiety, tension and depression.

 

Any type of fitness training, whether it is aerobic training, strength training, or flexibility training is based on the overload principle. Overload means to train one of the body’s systems (Skeletal system or cardiopulmonary system) such that, that system must be made to work harder than it is accustomed to working. The exercise must cause a sustained increase in the amount of blood returning to the heart. To maintain overload, aerobic training should follow four rules.  The exercise should

(1) Be the correct type, (2) be done at the proper intensity, (3) be of sufficient duration, and (4) occur with adequate frequency.

 

Training Methods

Continuous Training

This method involves training for a specified duration at a particular intensity throughout, without taking breaks. Exercise mode can be walking, cycling, swimming or aerobic dance. Intensity is maintained continuously between 50-80% of HRR depending upon fitness level.

 

Interval Training

It involves alternating high intensity bouts of exercise with relatively low intensity bouts. This is specifically beneficial to clients who wish to train at higher intensity but cannot sustain it for longer periods. It enables the client to recover during low intensity session and thus can perform another high intensity session.

 

Fartlek Training

Its similar to internal training but high low intensity workout are not systematically measured.

 

Circuit Training

It involves going through a series of exercise stations with relatively brief rest between each station. It mainly helps to enhance muscular endurance and incorporates low weight high repetition exercises. It may also be aerobic circuit training including stationary cycling, trade mill, Stair climber, elliptical trainer and rowing. It can also be the combination of both aerobic and anaerobic training.

 

Aerobic Cross Training

It comprises of all aerobic training methods with variety of exercise intensities and modes. It make the session enjoyable and interesting.

 

Safety Guidelines

Following listed are some precautions to be taken while undergoing exercise program

 

  • Avoid exercise for atleast 90 mins after meals
  • Ask your client to stop immediately if there is chest discomfort, lightheadedness or dizziness
  • Lower exercise intensity in very hot or humid environment and to altitudes above 5000 feet
  • Take rest if there is tenderness in joint.  Ask them to consult doctor if there is any joint injury.
  • Discontinue exercise during illness like viral infections.
  • Obtain clearance from medical practitioner in cases of hypertension, diabetes, cardiovascular disease.
  • Wear proper exercise apparel like proper shoes and clothes which facilitate full range of motion, absorbs sweat and are comfortable.
  • Provide proper ventilation for indoor exercise
  • Use safe equipments and are tested at regular intervals
  • Include proper warm up and cool down sessions in exercise program
  • Drink water before, during and after exercise.

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“Personal Trainers are health care providers” says fitness trainer- Aylin Hannan

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Blog By: Aylin Hafeeza Hannan 

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TESTIMONIAL:
Here’s a little something about my client relevant to this post. Her only problem was postural deviation. Which affected the left side of her body causing pains on joints and muscles (left side). But she spent over 2lakhs on her treatment exceeding two years seeing orthopaedics and physiotherapists. It was no less than a shock to her to discover simple posture correcting solutions to her problem which was untreated despite all the treatment attained by her.
Before training the client
As personal trainers we have a scope of practice outside which we cannot operate. In her case, all I resorted to was posture correction. The hip tilt laterally caused a few muscles to lengthen and the laxity left her prone to pains, and tightened muscles were discomforting. My approach towards her training was the very basic. “Straighten before strengthen.” Postural assessment, Working towards correcting the posture, attaining a neutral pelvis, bringing to her notice the drift, locked knees, elevated shoulder on one side, and assuring the gait is stable without the tilt were all the key aspects to her training programme. In no less than 2weeks, she was free from pain. Although balancing strength on both sides can take a short while, considering her schedule we are slowly but gradually getting there.
Aside from those aspects, recommending healthier lifestyle options with emphasis on clean eating strategies within caloric range, hydration, squeezing in a walk for 30 minutes a day, and utmost importance to strength training was all part of our modest protocols to achieve a balance and strive for her quest of good health.
The idea of good health is an overall experience of well being. With aches and pains one is not liberated to feel great about himself/herself. Certain pains can take over your life and if you have a tight working schedule it’s all the more nerve wracking to concentrate and be productive., sometimes leaving the person depressed due to lack of functionality. This is an honest testimonial and bringing to attention the lack of efficiency from medics prescribing expensive MRI scans and treatments with no significant improvement was only adding to a state of anxiety and discouragement.
Having achieved a pain free happier state of being for my cherished client while being empowered by the entitlement of being a Personal Trainer add merits of joy to the feeling called, “JOB SATISFACTION.”

Client after a weeks' training
Bhargavi Chari, in her own words: 
“Aylin is an angel to me.  Yes, you read it right. I met her when I completely lost trust in all that medication and treatments I took by spending lakhs of rupees for  my supposed cervical spondylitis (C6).. I tried it all.. naturopathy, Homeopathy, and ofcourse allopathy.
Pain in the neck was very less. I actually had problem on the complete left side of my body. I would feel weak and tightend one side. And acidity or acid reflux would aggravate it even more.
It’s Aylin who identified the actual problem..which was my posture. The way I walk, sit, and stand. In just a week I got my posture corrected through simple exercises. She taught me workouts specific to each muscle on my left side. Though I didn’t pay regular visit for the workouts due to work and other commitments, I definitely saw alot of change in my posture.
Other important thing I can’t stop sharing about her is her positive attitude and her attention to every minute move we make during workout. She explains the importance of every move and why we are doing it. She is just amazing at her work..so true..so committed..And definitely she is not doing this for money..I say this is because she offered me a refund even though I was irregular to the sessions. No physiotherapy centre or doctor gave me my back despite their lack of efficiency with treatment. I feel excited and motivated seeing her. I just rejoined the sessions at her facility. I promised myself to be committed and consistent this time. I am glad that I met her.”
We personal trainers take our jobs personally! 
————————————————————————–

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5 reasons why you should practice yoga- Alolika Banerjee

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Blog By: Alolika Banerjee

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We’ve all heard our elders rant about meditation and yoga. So, here I give you 5 motivating reasons why practising yoga will ease your lives.


  1. Stress buster!

Going to amped up gyms or punching a punching bag can make you more aggressive or more tired. Yoga, on the other hand, employs a number of relaxation techniques, which, with regular practice, can make you calmer overall. Along with training your body, yoga trains your mind to see the bigger picture and act from integrity instead of freaking out. If you want to be more James Bond than Charlie Sheen, get yourself on the mat. Being forced to unplug from text, calls, and email for 60 to 90 minutes doesn’t hurt either.

  1. Prevent workout injuries.

    Most yoga classes begin with a reminder to honour your body’s particular needs and limits on that particular day. This basic ability to scan and assess yourself as you practice will help reduce the incidence of injury when running or playing other sports. Plus, flexible, well-stretched yoga muscles will heal and recover more quickly after working out or getting strained.

 

  1. Builds muscle strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

4. Perfects your posture

Your head is like a bowling ball—big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

5. Protects your spine

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with plenty of back bends, forward bends, and twists, you’ll help keep your disks supple.


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Why do you always get up tired in the morning?

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Blog By: Kartikeya Chaturvedi

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Yes, we all know that we all have a habit of sleeping a bit late, even when we are on a strict diet and regime. But can that only be the reason of us being very tired when we get up after the night’s sleep? I am sure this might also be the very reason why the whole day just goes by and we do not get to know of it until the very late night time comes back,and you’re again ready to skip the “early to bed” tradition. Following reasons tell us the real story!

  1. Being dehydrated

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    More often than not we forget the importance of staying hydrated. Our body majorly is made up of water and just like if you don’t water your plants they die, our bodies react in various ways when we are dehydrated. Hydrating your body doesn’t mean that you need to fill it up with caffeinated drinks, tea or sugary fizzy stuff. ‘Water’ is the magical word. You will be surprised what gallons of water can do to your body. Your organs will function efficiently, your hunger pangs will decrease, you will feel refreshed, and all this will lead to a healthy sleep pattern, leaving you charged up in the morning.

  2. Lack of excercise

    Even though it’s essential that exercise should be an integral part of your routine, but if you force yourself to sleep every night, tossing and turning and eventually managing to sleep well only by the time you have to wake up for work, then it’s a sign that you need to inculcate some sort of physical routine in your day since your quality of sleep is being compromised.

  3. Medical Problems
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    Besides the above listed factors, your drowsiness in the morning could be a major sign of an underlying health ailment. Your morning exhaustion could be an indication of vitamin deficiencies, anaemia, thyroid problem or some other ailment. You must consult your doctor and undergo all the recommended tests if this has become a routine for you.

  4. Depression

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    If increasing your sleep hours is not leaving you rejuvenated but instead making you run for a caffeine kick to work, then you need to analyse if you are stressing about something or your mood is dawning over your sleep. Being depressed or stressed multiplies fatigue and drowsiness. The cycle of an uneasy sleep with a confused mental pattern will repeat and keep affecting your strength.

If any of the above are happening in your life, try and get rid of it fast. Eat healthy, stay healthy and everything’s gonna be alright 🙂


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