Indian Track & Field Champion: PT Usha

Blog by: Suryakant Tripathi.

The Payyoli Express, PT Usha was first spotted by coach O.M. Nambiar  in 1979 who saw her take part in the National School Games. He then took her under his wing and after a relatively slow start, where he failed to make an impact at the 1980 Moscow Olympics, the Kerala-born athlete came into her own in the subsequent games.

She first tasted success at the 1982 Asian Games, that were held in New Delhi, winning a silver medal in the 100m and 200m event and a year later, won her maiden Gold medal at the Asian Track and Field Championships, that were played in Kuwait in the 400m and also created a new Asian record.

The following year, Usha participated in her second Olympic Games, in Los Angeles, where she first finished first in the 400m hurdles semifinals, but heartbreakingly, missed out on an Olympic medal by 1/100th of a second to finish fourth in the finals.
At the Asian Track and Field Championships, that were held in Jakarta in 1985, Usha won an exceptional 6 Gold medals, which is a record for the most medals won by an athlete in a single international meet.

At the 1986 Asian Games in Seoul, Usha won 4 Gold medals, one each in the 200m, 400m, 400m hurdles and 4x400m relay event and also clinched a Silver medal in the 100m.
Usha took a 2-year break from athletics in 1991, following her marriage, but returned to action in 1993. She was part of the 4x400m relay team at the 1996 Olympics in Atlanta but didn’t compete. Later on, she was part of the  4x400m team, that won Gold at the 1998 Asian Championships and also set the current national record of 44.43 seconds.

Indian Track & Field Champion: Milkha Singh

Blog by: Suryakant Tripathi.

Milkha Singh first came into the athletics scene at the 1956 Melbourne Olympics, where he took part in the 200m and 400m category, but the real turning point in his career, came not on the running track but off it, when he got an opportunity to meet Charles Jenkins, who won the 400m event at those Games.

2 years later, a rejuvenated and much-improved Milkha set records in the 200m and 400m categories at the National Games, that were held in Cuttack and then went on to win the Gold at the Asian Games that year in Tokyo.

The year 1958 became better for him when he won independent India’s first ever Commonwealth Games Gold in the 400m event with a timing of 46.6 seconds.

However, heartbreak for Milkha came 2 years later at the Rome Olympics, where, despite putting in an exceptional performance in the 400m, he missed out an Olympic medal by the skin of his teeth. His performance in the race can be best described by a statement in an Australian newspaper in 2006, that read,

“Milkha Singh is the only Indian to have broken an Olympic track record. Unfortunately he was the fourth man to do so in the same race”

Milkha though didn’t let that defeat deter him one bit as he went on to went on win Golds in the 400m and the 4x400m relay. At the 1964 Olympics in Tokyo, Milkha entered to compete in the 400m, 4x100m and 4x 400m events, but didn’t participate in the first 2 events and in the 4x400m relay team event finished fourth in the heat stages, along with Makhan Singh, Amrit Pal and Ajmer Singh and they were eliminated at the heat stage.

Following his win over Abdul Khaliq in a race in 1960, Pakistan’s General Ayub Khan called Milkha The Flying Sikh in his post match comments and that nickname has stuck with the athlete ever since.

Indian Archery Champion: Tarundeep Rai

Blog by: Suryakant Tripathi.

Tarundeep Rai began his Archery career, after representing India at 2003 Asian Archery Championship at just 19-yars of age. However, Rai’s first major victory came at the 2010 Asian Games, where he would go onto win the silver medal at the 2010 Asian Games.

The 31-year old was part of the Indian Olympic contingent in both 2008 and 2012. In 2005, he also became the first Indian to make it into a World Championship semi-final, where he narrowly lost out on the bronze medal.

He has also been bestowed with the Arjuna Award.

Indian Boxing Champion:

Blog by: Suryakant Tripathi

Dingko Singh came into the limelight after winning the King’s Cup in 1997 in Bangkok. The Manipur lad was declared the best boxer at the meet. Dingko was initially dropped from the 1998 Bangkok Asian Games boxing contingent, but later inducted.
He beat World No. 3 Thailand boxer Wong Prages Sontaya in the semifinals, which many considered a big upset. The Indian proved that he could go all the way when he clinched gold in the final beating Timur Tulyakov of Uzbekistan.
Dingko had moved to 51 Kg category from 54 Kg just a few months before the Bangkok Asiad.

Arjuna award – 1998
Padma Shri – 2013
lian honour of the Padma Shri in 2016.

Indian Boxing Champion: Hawa Singh.

Blog by: Suryakant Tripathi.

Hawa Singh dominated Indian and the Asian Amateur boxing for a decade in the 60s and the early 70s. He won gold medals in consecutive Asian Games – 1966 Bangkok and 1970 Bangkok Games in the heavyweight category. No Indian boxer has equalled this feat so far.
He set up the Bhiwani boxing club which has produced 4 of the 5 boxers who took part in the Beijing Olympics in 2008.

Arjuna award – 1966
Dronacharya award – 1999.

It’s Raining Barbells!

formal profile-1 blog.jpg Aylin Hafeeza Hannan

In all likelihood, Barbell is a top favorite piece of equipment to train with for majority of those who train for that hyperemia(pump). Barbells, are the very core of Olympic lifting, a sport which has made its way into a regular gym goers life in a pretty big way thanks to Cross Fit. Gone are those days women turned coy to lifting heavy. With several international Gym franchisees as well as upgraded understanding of heavy strength training, one can spot middle aged men and women doing some barbell overhead presses to reap that morphine-like feeling from the release of endorphins.
The pattern of workouts designed for Cross Fit, HIIT & Functional Training with their USP of compound movement training has endorsed heavy weight lifting like it’s everyone’s business.

Barbells quite essentially actuate compound movement training with moves like back squats, front squats, overhead squats, zercher squats, deadlifts, cleans, overhead presses, jerks, snatches, push presses, bench presses, bent over rows etc.
These are some of the best ways a human body can move and toil towards benefits and gains. The effectiveness of compound movements for burning more calories and maximizing muscle gains once witnessed becomes an addiction. Our hormones favor heavy lifting and the good stress alike to accentuate antidepressant chemicals in the brain, such as dopamine, serotonin and norepinephrine. Hence, a positive stress free and confident ‘You’. Lifting Barbells is manual work which comes with hard earned unpretty calluses. But that factor is dwarfed by the addiction to the feel good aspect of heavy lifts.

They are a great tool to own for their worth on time, space and money.
A tabata workout with power lifting will imperatively recruit major muscle groups in a short duration. Progressively loading the plates and periodization along with optimum nutrition will sky rocket one’s strength remarkably. Dynamic power moves like cleans, jerks, snatches and push presses if incorporated with a sprint or Burpees by the side can boost the Anaerobic System for an enhanced endurance and exercise capacity.
Loading can come with its drawbacks when done in the absence of ideal form and technique. Here it becomes extremely important to embrace the do’s and don’ts of incorporating power moves under the supervision of an expert. In addition to those crucial aspects, decompression of joints and flexibility training are absolutely critical to prevention of injury. A relatively modest training program is incomplete without stretching being a part of it. It’s only apt to say, “more the flex, more the stretch.” Loading maximizes the muscular contractions. And the flexibility disposition should ideally compliment the amount of stress joints and muscles bear. For the longevity of the uber class drills with barbells, one must begin gradually and progress smartly while staying abreast with the needed precautions.

Tabata workout with Barbell:

8 Rounds
20 Seconds work
10 Seconds rest
Total Workout Time = 4mins
All moves, A.M.R.A.P (as many reps as possible) ; 20 secs on, 10 secs off.
Romanian Deadlifts
Med Ball Russian Twists
Hang Clean
Romanian Deadlifts
Med Ball Russian Twists
Hang Clean


Qualities of a Professional Personal Trainer

Blog by: Manasi Joshi
Editor: Kartikeya Chaturvedi

I have seen many personal trainers (Specially Ladies PTs) counting the reps of every exercise the member performs. Is it necessary to do so? Do the members depend on you for counting their reps? Can’t a trainer just say ‘last five counts ‘ OR ‘ Give me two more counts’ for motivation and to give the clue as to the no of reps remaining. A professional PT must motivate, correct the form, give clues throughout reps and give support if needed and not just count it. Here are some basic qualities required in a Professional Personal Trainer


Personal trainers should be trained, and should be updating his knowledge regularly through updating their certificates, attending workshops conducted be recognized institute, reading, seeking advice from experts etc.


Communication Skills

PTs should be able to communicate properly with the member about their injuries, goal setting and all the other initial talk. They should have the coaching and cueing skills so that the member can understand them properly and be able to perform the exercise in correct form. They should also have a good listening capacity to understand the problems and show empathy towards the client. They should be discreet and should not talk about their member with others. Some clients also like their trainer to be friendly, but there should be a limit and remember to not cross the line.



To Start and End the session on time is very important. Once the session is started there should be a full focus on the exercising and there shouldn’t be chatting on any other topics. A personal trainer should have proper attire and look professional. The trainer should be responsible, well mannered and well groomed. Every training session should be planned well in advance.



Good motivating technique will help the client to perform better, and stay with the program for longer time. A PT should be in good shape and should have good technique and form. He/She should also keep on educating the client on fitness and nutrition, and about the new trends and discoveries happening in this industry.



The trainer should maintain the hygienic environment for the client and they should be aware about their personal hygiene.

The client looks at the personal trainer as his role model and tries to follow him consciously or unconsciously, therefore he/she should always check their attitude and behaviour not only in the training area but everywhere in the gym or nearby environment. The trainer should himself have healthy habits and should lead a disciplined life.

BFY Sports and Fitness aims to develop all such qualities by conducting it’s professional Personal Trainer Courses. Join the courses today to become the next best Personal Trainer !

Indian Archery Champion: Jayanta Talukdar

Blog by: Suryakant Tripathi.

India’s first World Cup winner Jayanta Talukdar, started his career with a bang, after winning a silver medal at the 2004 World Junior Championship. His gold medal in Merida mde him India’s first ever gold medallist at the event.

The same year, he would go onto win the gold medal at the South Asian Games and a bronze medal at the Asian Games in Doha, Qatar. Heading into the 2009 World Cup, Talukdar was also ranked world number one.

In July 2012, he represented India at his first Olympics as a part of the Indian recurve men’s team. The 28-year old has been bestowed with the Arjuna Award.

Indian Archery Champion: Deepika Kumari

Blog by: Suryakant Tripathi.

Deepika Kumari was born on 13 June 1994. She is an Indian athlete who competes in the event of Archery, is currently ranked World No. 7, and is a former world number one. She won a gold medal in the 2010 Commonwealth games in the women’s individual recurve event.

She also won a gold medal in the same competition in the women’s team recurve event along with Dola Banerjee and Bombayala Devi.*
Kumari qualified for the 2012 Summer Olympics in London, where she competed in the Women’s Individual and Women’s teamevents, finishing in eighth place in the latter.*

She was conferred the Arjuna Award, India’s second highest sporting award in the year 2012 by President of India Pranab Mukherjee. In February 2014, she was honored with FICCI Sportsperson of the Year Award.

The Government of India awarded her the civilian honour of the Padma Shri in 2016.