Fitness plans for working professionals.

Blog by: Suryakant Tripathi.

1. The Patient Printer
The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

2. The Silent Seat Squeeze
Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

3. The Seated Leg Raiser
When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

4. The Desk Squat
Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat.

5. The Lunch Break Hammy
Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

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Healthy diet

Blog by: Suryakant Tripathi.

Work. It’s where most of us spend the majority of our weeks. While that realization can be somewhat depressing, it also shows how your habits at work have a huge effect on your weight-loss goals. Sure, the office can be full of temptation–whether the vending machine calls your name at 3 p.m., or your boss brings in glazed donuts every Monday morning–but your workplace can actually be a place that supports your healthy lifestyle. You just have to know how to work the system.

Ways to Stop Your Workplace from Derailing Your Diet

1. Use the workday structure to work with your diet–not against it. The great thing about being at work on a regular schedule is that you have built-in structure for your day. While you may not know exactly what stress is coming your way, you probably know when regular meetings are held and when deadlines are approaching. So, just like you would for any other important assignment at work, get organized! Set aside time to eat a healthy snack or mindfully enjoy lunch without distractions, if possible. (Eating while you work is one sure-fire way to mindlessly eat out of stress!) View your planned snacks and lunchtime as any other important to-do on your list!

2. Find a weight-loss ally (or 20). We all know how important it is to have a weight-loss buddy in our social lives, and the same holds true at work. Tell your closest co-workers about your commitment to stick with a healthy diet , and see if they’ll join you. If you have a good relationship with your boss, why not tell him or her about your goals? Don’t be shy in reminding your superiors that studies have demonstrated healthy employees are more cost effective and productive. Before you know it, you might have everyone at your workplace changing their ways!

3. Pack your meals and snacks. Preparation is the name of the game when it comes to eating right at work. Pack a small cooler each day full of fresh fruits, vegetables, lean proteins and whole grains. It’s good to bring a variety of options so that you can eat what sounds good to you at the time (this helps you from not feeling overly deprived or “stuck” with what you brought), and the extras come in handy if you have to work late. You might have to get up earlier to pack yourself a lunch and snacks, but after you start to eat better and feel better at work, you’ll see that it’s worth the extra time. For lunch and snack ideas, be sure to check out SparkRecipes.

4. Keep an emergency stash. For days when you forget your cooler, or find that your snack didn’t quiet the hunger monster after that early-morning Spinning class, it’s a good idea to have a drawer in your desk full of non-perishable, healthy snacks. Easy go-to options are protein bars, snack portions of trail mix or nuts, beef jerky, and even instant or canned soup. It’s best to pick items that are healthy, but not so tasty that you keep thinking about them all day long. So choose foods you like, but don’t consider a treat. Remember, this is about preparation–not feeding your sweet/salty tooth (more on that later!).

5. Practice your most assertive and nicest “No, thank you.” Almost everyone can name a food-pusher at work. Whether it’s the receptionist who likes to bake or the sales rep that also helps her daugher sell Girl Scout Cookies, unhealthy temptations are a part of the workplace and a part of life. If you’ve followed tip No. 2, hopefully this will stop some diet saboteurs from pushing food, but be prepared to politely say “No, thanks” when you don’t want to eat something. Thank the person and acknowledge the effort, and then move on. For co-workers who are really pushy when it comes to food.

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Indian Swimming Champion: Madhu PS

Blog by: Suryakant Tripathi.

This Kerala born Services swimmer has proven to be another bright prospect alongside Sajan Prakash. Madhu won 4 gold medals in 100m Back Stroke, 200m Back Stroke,200m Individual Medley and 50m Back Stroke.

Apart from creating two meet records on the penultimate day, he won gold in the 200m Individual medley. Madhu defeated the likes of Arvind Mani (Karnataka), Sandeep (Madhya Pradesh) and Likath S P (Karnataka) and Sajan Prakash (Kerala).

Last November, at the 68th National Aquatic Championship, Madhu created two national records in 50m and 100m backstroke. He secured three gold medals and a silver medal in total.

Indian Swimming Champion: Saloni Dalal

Blog by: Suryakant Tripathi.

The class seven student from Karnataka caught the attention of India, after she became the youngest medal winner in the 2015 National Games by winning bronze in the 200m breast-stroke. She was also a member of the silver medal winning 200 m relay team. Dallal teamed up with Anisha Gaonkar, Malika A Goanekar and Rutuja Pawar.
Inventure Academy, her training centre, said that she might even be the youngest swimmer across India as there is no age group for swimming.

Dalal also qualified to compete in 100m breast stroke where, she had the second best finish from Karnataka.

Indian Shooting Champion: Anjali Bhagwat

Blog by: Suryakant Tripathi.
Another shooter who was extremely successful, particularly in the 10m Air Rifle and the 3 Position category was Anjali Bhagwat. The Mumbai-born shooter won an incredible 31 Gold medals during her career, that included victories at the 1999 Auckland Shooting Championships, where she won 3 Gold medals and then put in yet another fine performance at the 2002 Commonwealth Games in Manchester, where she won the Gold in the 10m Air Rifle and 3 Position individual category and was part of the team that clinched the Gold in the respective events as well.
Bhagwat also had a very good Commonwealth Games campaign in 2006, in Melbourne, where she won Gold in the 3 Position Individual category and the 10m Air Rifle team category.

She became the first Indian to be awarded the ISSF Champion of Champions in 2002 and is also the only Indian shooter to have won the ISSF Champions Trophy in Air Rifle Men and Women Mixed event at Munich in 2002.

For her stellar achievements, she was awarded the Arjuna award in 2000 and the Rajiv Gandhi Khel Ratna in 2003.

Indian Swimming Champion: Sajan Prakash

Blog by: Suryakant Tripathi.

Sajan has already set his sights on 2016 Rio Olympics. He considers 400m freestyle, 1500m freestyle and 200m butterfly to be his stronger styles and has attained Olympic B standard in these events. His next goal will be to attain the “A” qualification for 2016 Rio Olympics.

His exploits at the National Games is something which earned him attention from sport lovers across India. Prakash was rightly adjudged the best male athlete of the event. He won nine medals in total, which included six golds.

Sajan, who works for the Railways, created as many as five meet records at the event.

Indian Shooting Champion: Manavjit Singh Sandhu

Blog by: Suryakant Tripathi.

A trap shooter, Manavjit Singh Sandhu burst on to the scene at the 1998 Commonwealth Games in Kuala Lumpur, winning the Gold in Trap team category. Individually, the 38-year-old first tasted success at the 2006 ISSF World Championships, where he clinched the Gold in the Trap category, thereby becoming the first Indian shooter to be crowned world champion and also won a silver in Trap team category in the same World Cup.

Sandhu is also a two-time gold medalist at the ISSF World Cup, winning in Acapulco in 2010 and in Tucson in 2014 and has also won three bronze medals, along with winning a silver medal at World Cups.

After winning the Gold at the 1998 Commonwealth Games, Sandhu won a bronze in the individual Trap category at the Melbourne games in 2006 and Delhi games in 2010 and also was part of silver-winning trap team in Delhi in 2010.

The shooter also enjoyed success at the four Asian Games that he was part of, clinching 3 silvers i Trap team category in Bangkok(’98), Busan(’02) and Doha(’06) respectively and also winning a silver in the Individual category in the Doha games. He was also part of the team, that won the bronze in the Trap team category at the 2010 Guangzhou Asian Games and holds the Asian record for firing 124/125 targets.

Simple exercise that you can perform at you Desk.

Blog by: Suryakant Tripathi.

1. The Twinkle Toe
Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master
Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog
Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps
Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Wall (Street) Sit
Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

6. The Last Man Standing
Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

Indian Swimming Champion: Aakanksha Vora

Blog by: Suryakant Tripathi.

Aakanksha Vora was honored as the “Best Female Athlete” of National Games 2015. She achieved this feat, after winning six medals, which included five gold and a silver.

Hailing from Maharashtra, Aakanksha had earlier made a name for herself by winning four gold medals and setting 2 national records in 1500m freestyle and 200m Individual Medley at the 39th Junior National Aquatic Championships. She was also adjudged as the best swimmer under the group two category.

A year prior to that, Aakanksha created a new mark in the 800m freestyle event, apart from winning eight gold medals in the same championship.