5 New Fat Burning Exercises

Blog by: Suryakant Tripathi.

Do you regularly do exercise but still you aren’t able to burn your fat? So you need few new sets of exercise that would surely burn down your fat and prove effective.

Here’s a list of few fat burning exercise.

#1: ManMaker

The ManMaker is the only exercise in this episode that actually requires equipment – in this case a set of dumbbells. To do this exercise, get into a push-up position with one hand on either dumbbell, then do a push-up. Next, row with one dumbbell, then row with the other dumbbell. Stand quickly (also called a “clean”) and place both dumbbells on your shoulders, then do a front squat followed by an overhead press.

Return the dumbbells back to their starting position to complete that repetition and get ready for the next repetition. To maximize your results, choose a weight that makes it difficult for you to complete 10 repetitions of the ManMaker. Just 10 repetitions of this potent move can be used for a fast, 5 minute, full body, fat-burning workout!

#2: Breakdance Push-up

This exercise will not only improve your core and upper body strength like a regular push-up, but also will also increase your agility and flexibility – and it doesn’t actually require you to be a professional breakdancer.

Start in a bridge position with your bellybutton facing the ceiling and your weight supported on your hands and feet. Then “flip” to one side or the other, keeping one leg off the ground, and do a push-up. Then “flip” again back to the bridge position.

#3: Sox Squat

The Sox Squat is excellent for forcing your body to attain proper posture, open up shoulder and chest muscles that get notoriously tight when you’re sitting at a computer, and also work nearly every muscle in your body.

Start in a standing position with your shoulder blades squeezed back and your arms overhead and bent at a 90o angle. Then drop down into a seated, squatting position. Next stand and slowly straighten your arms as you stand. The most important thing to do during a Sox Squat is to keep your shoulder blades squeezed back and your butt back behind you. Try 10 Sox Squats, and to make them even more difficult, stand facing the wall with your toes up against the wall as you do the exercise, which will force you to keep your weight behind you.

#4: Skater Squat

Unlike the Sox Squat, the Skater Squat introduces balance, coordination, and agility into the mix.

Start by standing upright and shifting your weight onto your left foot. Then bend your right knee 900 so your right foot is behind you and off the floor. Keeping your left knee tracking over your standing foot, bend your left knee, hip and ankle while slowly lowering your right knee – and your entire body weight – toward the floor. When done correctly, you’ll look just like a speed skater in the final position. When you’ve lowered yourself as far as you can, reverse the movement and return to the starting position.

For starters, try 5 repetitions for the left leg and 5 repetitions for the right leg.

#5: Hip Hinge

Simply cross both hands across your chest, then hinge forward at the hips while looking forward and keeping your back straight. You’ll reach a point at which your hamstrings feel very tight and you can’t hinge forward anymore without bending your back. Once you reach that point, “squeeze” your butt cheeks and use your butt to pull you back into your starting standing position. This exercise is also known as the folded dollar bill or the shadow deadlift exercise.

9 reasons to encourage fitness at work


Editor: Kartikeya Chaturvedi

As business owners or managers, it is important to remember that our most important assets are our employees! We want our employees to enjoy their work environment, and to bring the best of themselves to their jobs every day. Encouraging our employees to embrace fitness as a lifestyle choice pays off in numerous ways!

Here are the 10 reasons to encourage fitness at work


  1. Fit employees are less likely to get sick

    Fit employees are less likely to get sick. A person who is physically fit is generally more resistant to the “bug going around” than a person who is not fit. Reduced absenteeism and reduced health care expenditures are the result of a fit employee base.

  2. Fit employees are more energetic

    Fit employees have more energy. One of the many benefits of regular exercise is increased and sustained energy throughout the day. This energy allows the employee to stay focused on the task at handing, bringing the best of themselves to each task.

  3. Fit employees have more self-confidence

    Fit employees have more self-confidence. A fit and healthy individual tends to have a high level of self-confidence, because they have proven to themselves that they can accomplish what it takes to obtain a level of physical fitness. This self-confidence empowers the employee to challenge themselves, and strive for higher levels of achievement in the workplace.

  4. Fit employees inspire confidence

    Fit employees inspire confidence. An persona who maintains a high fitness level, tends to be a person in whom others have confidence.

  5. They take on more leadership roles

    Fit employees tend to take on more leadership roles. Because of the many positive benefits of a lifestyle, a fit individual tends to make a good leader.

  6. They set and achieve goals

    Fit employees set and achieve goals. Extraordinary fitness often demands that an individual set and reach goals related to their fitness. Learning to stay true to your goals and see them through to completion is a skill that is naturally brought into the workplace. An employee with the proven ability to set aggressive goals, and then REALIZE those goals, is a valuable asset to any organization.

  7. They possess a better attitude at the workplace

    Fit employees tend to have better attitudes. Fit employees generally “feel good”. They tend to have a physical and mental “balance” that results in a more positive attitude in the workplace.

  8. They are less stressed

    Fit employees are less stressed. Regular exercise releases the physical AND emotional tensions that life brings our way, thus a fit employee tends to have lower overall stress levels than an employee who does not engage in regular exercise.

  9. A fit employee base presents excellent team-building opportunities

    A fit employee base presents excellent team-building opportunities. Team activities like softball or tennis are wonderful ways for employees to take their professional relationships to new levels, and discover new ways of working together. Obviously, employees that maintain a level of fitness are more likely to participate in these activities.

    Encouraging fitness demonstrates a concern for employee’s well-being, and pays off! Employees NOTICE when an employer shows concern for the health and well-being of their employee base through a variety of wellness programs. Further, it has been shown that employee turnover is significantly lower among employees that take advantage of wellness program implemented by their employer.
    For more content and information on sports and fitness

    Visit: www.bfysportsnfitness.com

Promoting Fitness at work

Editor: Kartikeya Chaturvedi


When we think about our offices or workplaces, fitness is not necessarily the first thing that comes to mind. Many of us spend our days sitting at our desks looking at computer screens, and a lot of us even eat our lunch at our desks.

However, encouraging fitness in the workplace can actually be extremely beneficial for employers. The endorphins released during exercise mean that employees have more self-confidence and energy, they have more positive attitudes when at work, and they are less stressed too.



Fit employees are also much less likely to get sick – if there is a bug going around the office, those who don’t look after themselves and exercise regularly are far more likely to fall ill. Encouraging exercise among your staff could not only lead to a fall in the number of short-term absentees, it could also have an effect on long-term absenteeism too. Employees looking for advice on boosting employee health can visit the advice hub, which contains lots of useful information on employee well being and health.

There are many different ways for employers to encourage their staff to keep fit, regardless of company size. We often hear stories of big companies like Google who can afford to build in-house gyms for their employees. While that is a fantastic solution to encouraging workplace fitness, it’s hardly realistic for most companies.


you run a very small company, the chances are you won’t have a big budget to spend on keeping your employees fit. However, there are very simple, low-maintenance ways to promote workplace fitness, such as encouraging walking meetings, or positioning printers farther from desks. You could set up a company sports team, or encourage staff to commit to taking part in a charity fitness challenge, like the London to Brighton bike ride or Three Peaks Challenge.

There are also specially-designed programmes springing up all over the country focusing on corporate fitness. Companies can now employ personal trainers who are experienced in running fitness classes for groups of staff, large or small – whether that’s a yoga class, intensive cardio workout, or dance class.

On top of everything else, showing employees that you care about their fitness levels is a great way to boost morale. It demonstrates to your employees and colleagues that their health and well being is important to the company they work for – the positive benefits of which can hardly be understated.


How to maintain a good posture at work


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Editor: Kartikeya Chaturvedi


As technology has been advancing, we as humans have fairly minimalistic movement, making us more lethargic and passive than we ever were. We gain kilos by the dozen and ignore our health completely. Physically demanding work has translated into crunching numbers in front of your PC or at your desk, and that has seen a rising number in back problems throughout the masses. With no time to spare between juggling your time between home and work, your spine never gets the right treatment it deserves. Keeping that in mind, you can follow these simple rules and tweak your sitting techniques and posture and do your back a favour or two.


  1. Comfortable back support


    Sitting on that cranky chair with a hardened back for support? Throw it out of the window. The first rule is to have a comfortable back support on your chair that offers the right amount of cushioning and flexibility for you to lean back and forth. Get a reclining chair that gives you ample space to rock in your chair. This helps in giving your back the right inclination it needs without putting any external stress over it.


  2. Rest your legs

    Are you someone who loves to keep their leg dangling in mid-air and aimlessly swings them around for fun? Save that for chilling at a cliff. While sitting at your desk, your legs deserve some ground under their feet. Leaving them dangling in mid-air will result in irregular blood flow. Also, the odd pressure it creates on your spine ends up putting more strain on your back than necessary. Additionally, crossing your legs while sitting makes it all the more difficult for blood to flow. Make a habit of moving them regularly.


  3. Keeping the monitor at arm’s length and maintain eye level

    There’s a valid reason why you see many people around you developing a hunch. Trying to bend while staring at the monitor puts your back in an odd position, and prolonging this position for a long time every day puts your spine in a fixed rigid position. Avoid keeping the monitor too near or too far. Also, maintain the monitor at an eye level. This strains your neck as you try to adjust it to give you optimum comfort. Move the monitor, not your body.

  4. Take regular intervals

    Give your back the break it deserves. Regular intervals help you in keeping the flexibility of your back intact. It is a muscle, and it needs its fair share of activity. Taking a break twice every hour will ensure a smooth and regular blood flow in your back. It will also help you from freezing your shoulders or your neck after sticking it in a particular position for a prolonged period. Couple this with simple arm and back movements to be on the safer side. Arc your back, do twists, shoulder curls and neck rotations to get rid of the rigidity.

  5. Do not bother with fancy sitting techniques

    You find that oddly-shaped chair at the mall and ponder over purchasing it for your workstation or for your desktop PC at home. Avoid that. These chairs are as uncomfortable as they look. They may give your back the much-needed workout for few minutes, but sitting on them for long durations will leave an undesirable lasting impact on your back. Stick to the usual set of chairs that offer an ergonomic and comfortable position for your back and leave the fancy looking ones for the fanatics.

Interview of Gym Instructor.

Blog by: Suryakant Tripathi.

• When was gym started?
The Gym was started in 2006.

• Why did you start gym?
People in the nearby location didn’t have any fitness center the usually did jogging at nearby ground but didn’t had any gym close by. They usually had to travel long distance for it I found a method for their benefit and my business.

• How many members?
We have total 48 male and 16 females.

• How many trainers?
In all we have three trainers, two are male and one is female.

• What fees?
Monthly membership is of Rs 800 per month and for three month it is Rs 1500.

• What plans are covered in in the monthly membership?
It includes gym, exercise, weight loss/weight gain and floor exercise.

• What is the timing of gym?
It starts from 6 in the morning till 10 mid night.

• So can I come two times in a day?
Are you Arnold? We shouldn’t push our body beyond limit. Along with exercise let your body have some rest also.

• Most people know how to use gym machinery so why is there so much focus on training them?It is true that people are intelligent enough to be able to use gym machinery. However, it is a gym instructor’s duty to train them anyway so that they are also aware of the potential hazards of the machine that they are using.

• What do you do to increase the number of clients?I maintain a client referral list and make cold contacts; I also promote the gym and fitness services via face book and other social media platforms.

• How do you handle competition?
By providing the best that we can give, we have good trainers, all are equipment’s are well maintained and are working and we provide good service to our clients.

• How do you see the future?
I’m planning to expand my workplace because now we are in 1700 sq. ft. but I wish to get more machines and trainers, simultaneously the clients would also increase.

The Advantages of Going to the Gym Every Day

Blog by: Suryakant Tripathi

The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to accomplish this goal. Regular exercise carries many physical and mental health benefits. Do not begin any new exercise program without talking to your doctor first, especially if you have any health conditions or have been sedentary to this point.

Weight Control
Going to the gym every day will help you control your weight. Expending 500 calories per day, or 3,500 calories per week, will help you to lose 1 lb. per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, may reduce your risk of developing serious conditions. Making changes to your diet may help you to lose even more weight. A reasonable goal is to lose up to 2 lbs. per week if you are overweight.

Heart Health
Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. Exercise also lowers your blood pressure, which measures the force on your artery walls each time your heart beats. It may lower your cholesterol and triglyceride levels, allowing blood to flow more smoothly through your arteries. Going to the gym for 30 minutes a day five days per week may lower your risk of developing heart disease or having a stroke, says the CDC, and going for a longer period often can lower your risk even more.

Other Health Benefits
Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer. Combining aerobic exercise with strength training at the gym helps your muscles, ligaments, joints and tendons remain in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You may lower your risk of falling or fracturing your hip, which may negatively impact your life, especially in your older years.

Health benefits of Yoga

Blog by: Suryakant Tripathi.

Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills.

1. Boost Immunity

A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health.

2. Ease Migraines

Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

3. Boost Sexual Performance

Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

4. Sleep Better

Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

5. Fight Food Cravings

Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Health benefits of green salad.

Blog by: Suryakant Tripathi

Spring’s rebirth of greens means you can put in-season salads back on the menu and reap their many health benefits.

Build your bones

Spinach, radicchio and watercress may not immediately come to mind as foods for keeping bones strong, but all contain lots of vitamin K. A study at Tufts University in Boston found that low dietary intake of vitamin K in women was associated with low bone mineral density. (The study didn’t find a link in men.) Just one cup (250 mL) of chopped watercress has 100 percent of your daily vitamin K; radicchio, 120 percent; and spinach, 170 percent.

Sharpen your eyesight

Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin’key to seeing better. Vitamin A helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.

Rev up your muscles

Recent Swedish research found that inorganic nitrate’abundant in spinach‘resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria’which power our cells’in muscles.

Fight breast cancer

A small study done at the University of Southampton, U.K., showed that phen-ethyl isothiocyanate in watercress disrupts the signals from tumours that cause normal tissues to grow new blood vessels to feed cancer cells. Participants, who had all been treated for breast cancer, ate a cereal-bowl-size portion of watercress. The study showed a key protein in the signalling process was affected. Although more research is needed, the study states: ‘Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.’

Protect your heart

Whip up a Caesar salad to benefit from romaine’s high levels of two heart-healthy nutrients: Two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10 percent of fibre. A study done at Tulane University in New Orleans showed that the higher the level of folate in a person’s diet, the lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of LDL (low-density lipoprotein) or ‘bad’ cholesterol.

Reduce risk of diabetes

Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance. Two cups (500 mL) of spinach contain 16 percent of your daily magnesium needs; arugula has six percent.

Top 6 Benefits of Eating Soup

Blog by: Suryakant Tripathi.

Soup is an important dish of every meal. Just like salad, having a bowl of soup have a lot of health benefits as you get to eat more veggies packed with nutrients.

Eating nothing but soup for a meal can also make one slimmer but it can be a difficult challenge. Doing so can make you hungry but for others, eating more soup make them more energized and feel full for hours.

Soup is healthy, no doubt. But that’s not the only reasons why soup is good.

Here are top reasons why you should eat soup:

Soup is delicious.

Soup can be a comfort food as it is delicious. It is easy to make. With only a few ingredients, one can make a bowl of hearty soup for a cold evening.

Soup is good for the health.

Perhaps the easiest way to add vegetables to your daily meals is to make and eat soup. You can make several bowls of soup filled with fruits and veggies each day and you’ll be filled. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

Soup can help you lose weight.

Soups are slimming. Of course, that is if you strictly follow a weight-loss plan and exercise more. A bowl of soup packs minimal calorie but is very nutritious.

Soup makes you feel full.

Soup fills you up because it stretches the stomach. You easily feel full so it’s ideal to eat soup at the beginning of every meal.

Soup is affordable to make.

Making soup won’t require a lot of money. Go the grocery or market; buy some vegetables and fruits, broth or water, and you can easily make a batch enough to feed the entire family. For a small cost, you can make a lot of people feel full and healthy.

Soup can make you feel better.

Ever wondered by chicken soup is always given to the sick? It is because soup is great for people who are sick. It is easily digested and is filled with health benefits.