Sleeping well directly affects mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. There is a solution. Making simple but important changes to daytime routine and bedtime habits can have a profound impact on how well one is sleeping.

Keep in sync with body’s natural wake-up cycle

Getting in sync with body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set body’s internal clock and optimize the quality of sleep.

Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms are experienced. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

How to influence exposure to light

During the day

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.

Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.

At night:

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

 Exercise during the day

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

  • The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
  • It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Wind down and clear your head

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.

  • If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to
    learn how to stop worrying and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
  • If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
  • The more over stimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.

Relaxation techniques for better sleep

Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:

Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.

Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.

Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.




Six Celebrity Fitness Trainers you need to know about

Along with talent and good looks, another factor that makes our Bollywood celebrities so irresistible is their fit bodies. From Salman Khan to Hrithik Roshan, whoever comes on the screen shirtless, girls drool all over them. And then there are the Bollywood divas – from Katrina Kaif to Alia Bhatt, we cannot get enough of their curves.
But do we appreciate the real talent behind their fitness? Do we not want to know who is responsible for creating their perfect bodies? We do, obviously. We want to know everything about our favourite stars, most of all – because of whom do they stay this fit?
So today, we bring you six celebrity fitness trainers of your favourite Bollywood stars!


  1. Satyajit Chaurasia:


He is known for transforming Amir Khan and giving him those drool-worthy six-pack abs in Ghajini. He has a degree in health & fitness and an experience of more than 15 years training Bollywood celebrities. His gym is the famous “Barbarian Power Gym” where a lot of our favourite celebrities go to train their bodies and get a magical transformation. Other actors who have trained with Satyajit are Hrithik Roshan, Saif Ali Khan, Rani Mukherjee, Jayed Khan, Shahid Kapoor, and Ajay Devgan.


  1. Manish Advilkar:manishadvilkar

This is the man behind the fitness of the Handsome Hunk of Bollywood: Salman Khan. Before Salman started working out by himself, Manish used to train him for approximately 6 years. He is the reason for Salman’s perfect physique even when the man has turned 50 years old. His body gets more love than his acting skills. Manish has numerous times commented that Salman’s passion towards fitness is truly amazing but Salman has also commented that he could not have learned it without Manish.


  1. Lloyd Stevens:

llyodThe hottest man in Bollywood is undoubtedly the sexy, talented and charming Ranveer Singh. Remember when he threw open his shirt in Ram Leela and our eyes bulged out? That moment will always be remembered, mainly because of his well-toned body. And for that, we have this man to thank. Lloyd Stevens is from London, and he has a truly inspirational story. He was a 35 year old overweight office worker who transformed himself into a celebrity fitness trainer. He had always been passionate about fitness and never wanted himself to have a flabby body. But being middle-aged turned out to be exactly that. However, he didn’t let himself be just another overweight tech specialist. He worked for what he believed in and today is one of the most successful fitness trainers in the world.


  1. Prashant Sawant:

prashantPrashant Sawant is one of most famous personal celebrity trainers in Bollywood. He is known for SRK’s six pack abs in Om Shanti Om and eight pack abs in Happy New Year. We all were already in love with King Khan’s dimpled smile. But then Prashant Sawant gave us one more thing to be crazy about in SRK: his body. He trained SRK the technique of VIPR (Vitality, Performance and Reconditioning) for Jab Tak Hai Jaan as well. Another well-toned celebrity Sawant trained is Ajay Devgan, whose body has been proudly flaunted in Singham 1 & 2.


  1. Yasmin Karachiwala:

yasminkaraichiwalaYasmin, at 47 has been in the fitness industry for 22 years and is the most sought-after celebrity fitness trainer in Bollywood. She has her own fitness studio – Yasmin’s Body Image which was founded 12 years ago and has been successful ever since. The secret of her success is her talent, experience, and devotion. Deepika Padukone’s smoking body in Ram Leela was the product of Yasmin’s training. And remember the buzz about Katrina Kaif’s curves in Sheela Ki Jawani? Yes, we again have Yasmin to thank for that. Currently, she is training Alia Bhatt.


  1. Namrata Purohit:


Namrata is one of the most well-known names in India. The list of her achievements is unending. She co-founded The Pilates Studio with her father Samir Purohit. She was also the youngest trained Stott Pilates Instructor in the world at the age of 16. Then, by the age of 19, she had already completed all the courses on Stott Pilates. It doesn’t end even here! At the age of 21, she published her first book “The Lazy Girl’s Guide to Being Fit”. Now, she is the official trainer for the Femina Miss India International pageants. The celebrities she has trained are Jacqueline Fernandez, Malaika Arora Khan and Shraddha Kapoor.




Wheat flour 2 cups

Blanched spinach chopped 1 cup

Cottage cheese grated 1 cup

Ghee 1tbsp




  • Take flour and add salt
  • Now mix spinach with flour
  • Add grated paneer to the flour
  • Knead the dough
  • Roll amd press to form paratha shape
  • Cook till the golden colour 


Paratha is common breakfast in indian society. So why not make it healthy with micros and macros. Adding spinach makes it  rich in folic acid, calcium, zinc and iron and makes it vitamin rich and macro count for 2 parathas


PRotein-9.3 gm

Fats-10 gm

Calories 335






1/4 cup rolled Oats

 16 pitted dates

 12-15 Almonds

 8-10 Walnuts

 2 tbsp Pistachios

 1-2 tbsp Ghee



Dry roast oats for 2-3 mins and coarsely powder them and keep it aside.

  • Warm almonds,pistachios and walnuts separately one by one and pulse them separately to get tiny bits.Do this in whipper mode and also do this process separately. Remove and keep it aside.
  • Chop dates finely and run this in mixer for a minute or two.
  • Now in a wide bowl add the ground dates mixture, powdered oats, and almonds-pistachios-walnuts mixture.
  • Mix them well and check for the sweetness of the mixture. If you feel that the sweet is less you can either add more ground dates or figs mixture or you can add a couple of tbsp of sugar powder to the mixture. Mine were perfect for me, this step is left to your choice and also depends on the sweetness you need.
  • Make small amla sized ladoos. If you cannot roll them into ladoos then add 1-2 tsp of hot ghee to the mixture and try making again. Store them in an air



In busy life of youth, they need a pre prepared breakfast so as to save the time  oats ladoo can be a better option which will save the morning time of preparing breakfast and providing nutrition in terms of macros and micros.



105 cal

Per ladoo

Protein 2.9 g 5%
Carbohydrates 11.6 g 4%
Fiber 1.5 g 6%
Fat 5.3 g 8%
Cholesterol 0 mg 0%


Explaining Mothers to stay fit




We all love our mothers and want them to be fit and healthy. Explaining health to our mothers can be quite an exhausting task as their concepts about health are different from ours. Mothers always focus on keeping others healthy and forget about their own health. It is very important for women to take care of their health because of the many hormonal changes taking place in their body. They are more prone to different types of diseases. Women should be given the awareness and education they require to check themselves in order to live a healthy life. Everyone can make a difference, you can start with your mother and if every house makes their mothers aware of the importance of health. Our world will be a more healthy place.

Breast cancer and ovarian cancer is one of the most common cancers that affect women. While there have been many awareness drives regarding breast cancer, many women still are unaware of them.Teach her how to check for breast cancer and the steps to perform while checking it. It is your job to tell your mother about these cancers and tell them the importance of getting a routine checkup and the importance of eating well and exercising. You can show your mother videos on youtube of how cancer or any disease starts and how it is affecting other women as well. Encourage her to eat healthy meals herself instead of giving it to her children only.


Diseases and infections related to menstruation also affect women a lot. A lot of women are unaware of the health hazards when can have because on menstruation. In some homes, women use cloth and unhygienic means during periods. It is necessary to educate our mothers and tell her the alternatives which she can use. Menstrual hygiene is very important and children should tell their mothers about it.As our parents grow older, they neglect their health and  need to be motivated to keep  themselves healthy. Take your mother on a walk with you and urge her to indulge in group activities with other women. There are a lot of options available and they can start a variety of things such as aerobics, yoga in a park, walking. Group activities is one of the best things you can suggest your mother and will benefit her health and also keep her socially active.

Not every woman are enthusiastic about health and fitness and don’t like to hit the gym. And that is totally fine . Tell your mother to start walking for 1 hour daily. Elaborate the health benefits to her if she is not unaware of them. If your mother is not very tech savvy show her the resources and information she can get from the internet. As we grow older, it is our duty to give the information to our parents of which they are unaware of. Mothers need to understand how important it is for them to adopt a healthy lifestyle.

Content by – Pooja Sheth





Cubed cucumbers- 1 cup

Cubed onion- 1 medium

Cubed capsicum- 1 medium

Halved cherry tomatoes- 1cup

feta cheese- 20-30g

For dressing-

Olive oil- 2 tbsp

Garlic chopped- 3-4 cloves

Balsamic vinegar- 1 1/2 tbsp

Honey- 1 tsp

Lemon juice-1 tsp

mixed herbs, black pepper powder, salt- as per taste.


  1. Make the dressing first with all the ingredients. Mix well and set aside.
  2. In a large salad bowl, combine the vegetables, crumble the feta cheese.
  3. Now drizzle the dressing and mix very gently till all the salad gets coated with dressing.
  5. calories – 200 kcal
  6. Protein- 5 gram
  7. Fats – 12 gram
  8. Carbs – 17 gm



Brand Advertising through Sports and Fitness


Advertising is a form of widespread one to all kind of communication in the field of business and marketing which allows an individual or a firm to advertise their respective products on a global platform. While one can advertise the products of their choices, it becomes quite necessary that the products and their advertisements fit into certain government standards which are firmly based on certain rules and regulations. Now when an advertisement is done in such a way that, it creates a unique, respectable and trustworthy image for itself, in the consumer’s market place, that’s when it is called “brand advertising”.  Advertisement can be done for anything without caring about its long lasting effect on the public’s mind, but in case of ‘brand advertisement’, its sole focus is to gain the faith of its customers in them so that their product can sustain its name in the market for a long time.

How does brand advertising contribute in the business of sports and fitness?

Well this is but obvious that with a proper brand advertising of a product, its name gets established in the marketing field. It builds up a strong long term relationship between the seller and the buyer. And when it comes to sports and fitness, brand advertisement seem like a very strong key element, for the business to make a rapid growth in the market place.  Brand advertisement helps a lot in building up the business of sports and fitness as it increases an overall demand of a brand for many years to come. The business of sports and fitness involves dealing with the selling and buying of various sports and fitness products like – football, basketball, sport shoes, sport clothes, gym clothes, cricket bats, helmets and other thousands of products. Now with a field like that, where an individual’s hopes lies on the products that they are going to use while playing their respective sports, it is very necessary, for that individual to have trust in that product because in the end, a major part of their victory or failure lies entirely on that sports product that they will be using of a particular brand. So it becomes very important in the business of sports and fitness to manufacture products of good quality.  This will help them to gain the trust of their customers. And this is the first and the most important step for the effective brand advertising.

Strategies for brand advertising

As much as it is important to gain the trust of their customers so as to build up a strong base for brand advertisement, it is equally important to set up a smart strategy for the business of sports and fitness to grow.  This strategy should be planned in such a way that it forms a strong chain of dedicated customers who are always driven towards that one particular brand.  This brand should be their ‘go to place’ to buy all things they need in terms of sports and fitness.  Also there should be a wave of that brand spreading all over the social media because it is the biggest and the cheapest means of flow of communication.

Approaching the customers in the right way

It is a demographically observed fact that most people are driven towards things that their idols do. These idols are mostly bollywood celebrities, famous sports stars, or the newly on trend- the bloggers and instagram/facebook celebrities. Thus to attract the customers, easiest way is to approach their idols for the brand promotions. On one hand where these celebrities and famous sports stars are paid heavily to promote a particular brand, the bloggers and other social media celebrities are paid a decent amount of money to advertise one’s brand. The only difference is the number of fan following. The celebrities’ group is able to connect to a much larger number of people than the social media stars but the effect is one and the same. Both the groups have an emotional connect with their followers and are able to influence them. But for the business of sports and fitness, the most appropriate way for brand advertising would be to approach the people who are in the sports field. As they carry a lot of responsibilities on their shoulders, they also make sure that they promote only those brands which do not compromise with the quality of the product. This in turn brings a lot of customers to a particular brand.

Connecting with people

Once the brands have accomplished the task of approaching and bringing in the customers, it becomes important for these brands to connect with them. This helps in making these customers stay with the brand and bring in a lot more other customers as well. And to make the customers stay true to the brand, they should focus on manufacturing quality contents with affordable prices, as a quality product can do wonders to a person associated with sports and fitness.  Another way to stay connected with their customers is to launch several campaigns which focus on mankind and social justice. There already have been several campaigns launched by big brands, coming from the business of sports and fitness which focuses on women empowerment and gender equality. This is a very smart yet appreciable move to develop an emotional connect with their people.


Benefits of brand advertising in the business of sports and fitness

It is quite obvious from the fact that brand advertising of a product adds ten times more value to it than it was ever before! There are multiple benefits of brand advertising. It brings in dedicated customers who stay in touch with the brand once they are satisfied with the quality, it helps in establishing the business for the long run and it also gives a tough competition to other big brands which have been in this race for a long time. Thus brand advertising is an important aspect in the business of sports and fitness industry.