Indian Tennis Champion: Vijay Amritraj

Blog by: Suryakant Tripathi.

One of the famous trio of Amritraj brothers who ascended into the realm of tennis and made their’s a household name in India. Vijay Amritraj, although never won any grand slam, reached a career high ranking in singles of 16 after his 14th (of 18) ATP Tour title with a 56.35% win ratio (390-302). He won 14 ATP Tour Doubles titles.

He was awarded the Padma Shri in 1983 for his service the field of tennis. He was part of the Indian Davis Cup team which reached finals in 1974 and 1987, losing to South Africa and Sweden, respectively. Vijay Amritraj also enjoyed a brief stint in Hollywood and acted in movies such as James Bond: Octopussy and Star Trek IV: The Voyage home. He also acted in few drama tv-series in the USA.

Highest Rank Achieved
Singles: #16 (on 7 July 1980)
Doubles: #23 (on 24 March 1980)

Indian Golf Champion: SSP Chowrasia

Blog by: Suryakant Tripathi.

Shiv Chowrasia has a rags to riches story! He worked as a caddie on the Royal Calcutta Golf Club before transitioning into professional golf. Currently ranked 171st in the world, he is India’s second highest ranked golfer and also has two European titles to his name.

One of those tournaments were the inaugural Emaar-MGF Indian Masters, which was a part of the European Tour calendar. The 36-year old has also won the Avantha Masters and Panasonic India Open.

Indian Golf Champion: Shiv Kapur

Blog by: Suryakant Tripathi.

The runner-up of the 2015 Indian Open to Anirban Lahiri, Kapur has been one of the stalwarts of India Golf. The 33-year old has had a successful amateur career as well winning an individual gold medal at the 2002 Asian Games.

Kapur’s biggest professional victory came when he won the Volvo Masters of Asia in 2005. However, since then Kapur has failed to regain similar form, falling out of the world 200 list.

He also played the 2014 US Open, where he finished tied 23rd and the Open Championship, where he finished tied 73rd.

Kapur has shown enough prowess to ignite the discussion of a probable return to form.

Indian Tennis Champion: Ramanathan Krishnan

Blog by: Suryakant Tripathi.
Not only one of the most successful players in India but also in the world during the 50s and 60s. Ramanathan Krishnan remains the only Indian to have reached a Singles semi-final match, as he reached Wimbledon semis on two occasion – in 1960 and 1961 – and Quarterfinals of the French Open in 1962.

Krishnan is also the only Indian to have broken into the world top 10, a list at that time compiled and maintained by a well-known British journalist Lance Tingay.

For his exemplary service in the field of tennis, Krishnan was awarded the Arjuna award in 1961, Padma Shree in 1962 and Padma Bhushan in 1967.

Highest Rank Achieved
Singles: #6 (in 1961)

Weight loss tips for busy, working professionals

Blog by: Suryakant Tripathi.

Long working hours and tight schedules may not allow you to stick to your fitness goals. Most of us skip meals and eat unhealthy food. It also becomes difficult to make time for exercise due to office deadlines and commuting. Due to our sedentary lifestyle, we slowly tend to get out of shape. However, with a little discipline you can easily manage both work and weight loss.

Tips to help you work out

Exercise in the morning: Dietician Sunaina Khetarpal suggests motivating yourself and going for a brisk walk for an hour in the morning. You can also choose to exercise at home or hit the gym. An hour of exercise is a must to help you burn your calories.

Schedule your workouts: If you want to make sure that you don’t miss out on your exercises, you have to schedule it. Utilise your lunch break to go for short walk or the gym, or even do office exercises sitting at your desk.

Workout for short durations: Try short workouts and find simple ways to exercise to save your time. For example, the 7-minute workout is a high intensity workout which works on different body parts.

Take the stairs: Take the stairs whenever you can to burn those calories. Walking up and down the stairs is a great cardio workout and will give you a good leg workout as well.

Make workouts fun: Do what you love and you will stick to it. If you do not like the gym, sign up for a yoga, Pilates, martial arts or dance class after your office. You will enjoy your workout sessions while getting in shape.

Do not skip breakfast: Never skip your breakfast if you want to stay fit and healthy. According to dietician Sunaina, eating a protein-rich breakfast will help you in maintaining your weight and keeping hunger pangs at bay.

Eat whole grains: Sunaina suggests consuming whole grains like whole wheat, oats, bajra, ragi, barley, brown rice, instead of breads made from refined wheat, refined corns and white rice.

Eat frequently: Fill up gaps between major meals with fruits, roasted chana, murmure rather than biscuits, chips and namkeens. Sprouts, boiled or roasted chana eaten as a snack will help you maintain your weight.

Avoid salt: Try to have one salt-free and fat-free meal like sweet dalia, or any porridge. Sunaina says, ‘Excessive use of salt in your diet can cause fluid retention in your body. You can use cinnamon, fruits, or other complex carbohydrates like sweet potatoes or sweet corns to provide sweetness to your porridge.’

Avoid colas: Avoid drinking high-calorie sodas, cold drinks, and juices as they are loaded with sugar. Instead try to drink home-made lemonade with less sugar and less salt, fruit shake, lassi or buttermilk, jaljeera and coconut water.

Choose your food wisely: Whenever possible, eat home-made food. But if you cannot always cook, make sure what you eat out is healthy. Don’t opt for calorie-laden dishes. Have a side salad and customise your order with less oil or butter.

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5 smart fitness tips for working professionals

Blog by: Suryakant Tripathi.

As an entrepreneur or working professional there is always a sense of panic, stress and meeting deadlines. Everything around us that is work related takes priority. We tend to forget that our body and mind is going through immense exhaustion and stress to keep up with our schedules to become successful. So much so we end up eating at odd hours, eating unhealthy, with no time to exercise, with no time to drink enough water and of course as a result getting less sleep.

So how do we tackle all this mental stress and body strain?

As you read ahead, you probably will nod your head and say many of the things listed below are definitely possible and within your reach.

1. Get 30 minutes of exercise everyday

For most healthy adults, experts recommend at least 30 minutes if physical activity a day. Thirty minutes a day, five times a week is an easy goal to remember. Don’t you think?
Exercising helps in pumping more oxygen into our system; which in turn helps in rejuvenating cells and making you feel refreshed in both mind and body.
So what can you do in 30 minutes?
Cycle to work, run, walk, practice yoga, climb stairs, create fitness playlists on YouTube videos or simply hire a personal trainer.
And if you are training by yourself, get a device that will push you to meet your targets and make you walk up and down even during your conference calls.
And one more tip — take the stairs at your home and office whenever you can!

2. Start your mornings with warm lemon water

The way you start each day is incredibly important. Starting your day with warm lemon water and a dash of salt brings in multiple benefits to the body and mind according to Ayurveda.

How to make it?
In a glass with 200 ml warm water, add in a juice from one lemon and a pinch of salt. Give it a stir and drink it first thing in the morning.

How does it help?
Lemon water helps in flushing out toxins from our body. It aids in digestion and encourages the production of bile.

It helps reducing pain and inflammation in joints and knees as it dissolves uric acid. It helps cure the common cold. The potassium content in lemon helps nourish brain and nerve cells and much more.

3. Start the day with a healthy breakfast

With the hectic work and travel schedules of working people and entrepreneurs, making sure you have breakfast as a priority meal for the day is important. Packing your breakfast with grains, carbohydrates, proteins and fibre will give you the wholesome nutrition that your body needs to kickstart the day.

4. Shop, pack and stock healthy snacks for work

Snacking is something we all do when we over work and always reach out for unhealthy ones, because those are the ones that are typically available in the vending machines or the shops near by.

As much as research says that having smaller multiple meals in the day, helps fight lethargy and even keeps the body healthy, we almost tend to forget its importance.

So here is what you can do, that is easy.
Have a couple of canisters on your desk that is packed with some health food bard, or a trail mix.
Set yourselves pop up reminders to make you snack those health food items that you have.
The reminders not only help you eat them on time, they also help you not eat them all the time.
Essentially you will just wait for a reminder to eat.

Isn’t that simple?
Another healthy snack that you can store in the office refrigerator is fruits and raw vegetables.
Cut them in desired shapes, pack them in ziplocks or airtight boxes that will last for about three days and place them in the refrigerator.
Once again, set reminders so you remember to walk up to the refrigerator to get your sources of fruits and raw food.

5. Eat healthy at work and when you travel

The hardest thing that most of us find difficult to do when we frequently travel is to consciously eat healthy. Most often travels are planned. And if you travel often it is very important to take that extra time to find good, simple places that have options for you to eat healthy.

Avoid oily junk foods and try to work on light balanced meals like soup and salads along with a toast or similar options that you would normally eat at home.
Find out your options ahead of time, and figure out the healthiest option that appeals to you.

Start today and stay determined to be fit and healthy.

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Muscle-building exercise you can do at your desk

Blog by: Suryakant Tripathi.


Targeted Breathing
Duration: 5-10 reps breathing from lower rib cage, 5-10 reps breathing from mid rib cage, 5-10 breathing from upper rib cage.
Method : While sitting upright in a chair with head retracted back, exhale forcefully, breathing out as much air as you can. To breathe from only your left/right side, push right hand against the right side of rib cage midway up. While breathing, make that part expand, focusing only on that area. Repeat for middle and left side.

Isometric Shrug
Duration: 6 reps, pausing at the top of the movement for 6-10 seconds.
Method : While sitting upright, grab side of the chair as though you’re trying to lift yourself. Do an isometric contraction as if you’re trying to lift the seat of your chair while you’re sitting on it.

Isometric Biceps Curl
Duration: 6 reps, pausing at the top of the movement for 6-10 seconds.
Method : Move chair close to desk. Make a fist while elbow is at 90 degrees and turn hand as if you’re doing a hammer curl or open your palm. Push up against the desk with fist/hand. If you have an adjustable chair, you can adjust your height and get strength in different ranges of that arc of a normal biceps curl.

Isometric Triceps Pushdown
Duration: 6 reps, pausing at the top of the movement for 6-10 seconds.
Method : Move chair close to desk. Make a fist while elbow is at 90 degrees and turn hand as though you are doing a hammer curl or open your palm. Push down toward desk and raise triceps.

Single-arm Lateral Raise
Duration: 6 reps each side, pausing at the top of the movement for 6-10 seconds.
Method : Place chair to the side of a wall or cubicle. Extend left arm straight out to side at shoulder height while keeping spine upright and push out against wall/surface with palm against surface. Repeat on right side.

Horizontal Shoulder Abduction: 45-degree angle
Duration: 6 reps, pausing at the top of the movement for 6-10 seconds.
Method : Place chair to the side of a wall/cubicle. Turn chair 45 degrees to the right. Extend left arm straight out to side at shoulder height and push out against wall/surface with back of palm against surface. Repeat on right side.

Horizontal Shoulder Abduction: Core Anti-Rotation
Duration: 6 reps each side, pausing at the top of the movement for 6-10 seconds.
Method : Place chair in front of wall/surface so your back faces the wall. Take arm from straight out in front and bring all the way back against the wall that is behind you with back of palms facing wall.

Isometric Neck Extension, Rotation, Retraction
Duration: 6 reps, pausing at the top of the movement for 6-10 seconds.

Method: To strengthen neck muscles on one side, place right hand against the right side of head and try to push against right hand. To work on rotation, put hands on both sides of head, try to turn head to the left and right but don’t let head turn. For extension, put both hands behind head and retract head backward into hands.

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How to Exercise While Sitting at Your Computer

Blog by: Suryakant Tripathi.

For most office workers, being glued to their desks while typing away at their computers for an average of 8 hours a day is already a part of their normal routine. However, sitting at the computer all day may not exactly be good for the body, as it can bring about backaches due to poor posture and eye strain, among other effects. On the other hand, being in a desk job does not have to be an ordeal for your health. If you’re one of those people who have to be at a desk all day long, there are some simple steps that you can follow in order to improve your posture and keep your health in check.

1. Correct Posture

Observe the proper sitting posture in a good chair that is designed for desk work.

2. Easy Exercise

Do simple stretching exercises.

Do exercises with the help of a few tools.
Hand Gripper,
Elastic band,
Stability ball,
Squash ball.

3. Take a break.

Stand up every half hour to walk around a bit.

Focus as far as possible.

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Indian Golf Champion: Jyoti Randhawa

Blog by: Suryakant Tripathi.

The most experienced Indian golfer on the list, Randhawa was the first ever Indian golfer to reach the world top 100 rankings. However, due to inactivity, he is now currently ranked 275th in the world.

Randhawa has won eight Asian Tour titles, including historic victories at the Singapore Open and Volvo Masters of Asia. He would also go on to finish tied 27th at the 2004 Open Championship.

In 2002, Randhawa topped Asian Tour merit list, winning the best golfer from the continent tag. Despite his successes, the 42-year old has failed to kick-start his European Tour career.

Let’s hope Randhawa not only impresses on the European Tour, but also helps India to Olympic glory in 2016.