Alia Bhatt Fitness Secrets

Blog by : Anushka Jain

Alia Bhatt is considered one of the most talented actresses of Bollywood, earning her name and success in only a few movies. Her acting skills are remarkable and so is her beauty. She has curves in all the right places and knows how to flaunt them. But did you know that wasn’t always the case? When she signed her first movie “Student of the Year” with Karan Johar, she was a really chubby teen. She used to weigh 68 Kg and had a ton of extra fat on her. She was not a gym person and neither did she ever compromise her food. But as acting in movies was her dream since she was four, she knew she had to get in shape in order to reach the top. When Karan Johar asked her to lose weight before starting the shooting of SOTY, it hurt her but she took it as a challenge. Her journey started from that very day. She went on a strict diet, worked out like anything. Within three months, she lost 16 Kg. And today, she is a fitness freak with a smoking hot body!

Let us find out how she went from the chubby girl to this fit diva. Here, we will not only discuss her fitness tips but also everything she follows in her fitness schedule – from her diet plan to her work out plan.

There are some things she always follows in order to stay fit:

  • Work hard: your goal should always be on your mind. For three months, Alia thought of nothing but wanting to lose 16 Kg. Her dedication, devotion and determination were unyielding. And it was all fruitful. The look on everyone’s faces when they saw her in her perfect curves in SOTY must have been worth it! Working hard is her mantra not only in fitness but also in her career. She shows the same dedication there, and we can already see the results everywhere, can’t we?
  • Listen to your body: she always listens to her body in terms of food. She does follow a strict diet plan but she also doesn’t starve herself. Whenever her body feels hungry, she gives it a little something. Whenever she is shooting, she carries tiffin with her that has egg whites, fruits, chicken, stir fried veggies and chaas.
  • Skip oil: Oil is your enemy when you are trying to stay fit. So, never include oil in your daily meal. Even in your rotis, add minimal oil or no oil. And you will see the change really quickly.
  • Cardio: want to lose extra fat really fast? Do a lot of cardio! Alia does cardio activities 40 to 50 minutes every day. She says if your extra fat doesn’t go away because of your diet, it will quickly burn because of your cardio.
  • Proper Rest: Exercising is important but so is proper rest. Alia tell us that if you don’t give your body time to recharge, you will exhaust yourself and end up making your body weak.
  • Drink a lot of water: She tells us the importance of water, suggesting us to drink plenty of water in order to stay healthy. It keeps us hydrated, recharges us, is good for the skin etc.
  • Proper timing: One of the things she strictly follows is the time of her meals. She has her breakfast, lunch and dinner at proper time. Especially dinner should be had at least 2 hours before dinner for proper digestion.
  • No sugar: Sugar is your second enemy when trying to lose weight. She tells us that she has a sweet tooth but she still resists herself from having too much sugar in anything.
  • Fibrous food: Alia asks us to give more weightage to fibrous food as it helps in controlling our blood sugar levels. It also lowers cholesterol levels and adds in achieving a healthy weight.
  • Exercise: Her last tip tells us to give full weightage to exercise. Set small and achievable goals but don’t take them lightly. Always give your best in any exercise you are attempting. Soon, they will get easy for us and we’ll start enjoying them.

Her fitness tips are unique and useful. But now comes a more important part of her fitness secrets – her diet plans. To keep herself as gorgeous as she is, she has given up her carbs, sugar, oil, junk food etc. But she never starves herself. Instead, she eats eight meals a day.

Let us see how she does that:

Breakfast: she believes in having a rich breakfast. It includes bread toast, cornflakes, a bowl of poha, and an egg white sandwich. Then, she takes her tea or coffee without sugar.

Mid-morning: a glass of vegetable juice and a fruit / an idli with a bowl of sambhar.

Lunch: she takes the Indian lunch – dal, roti and vegetables but without oil. She strictly avoids rice.

Mid-evening: she has any healthy fruit at this time with a tea or coffee without sugar.

Dinner: she has the typical dinner too – roti, dal, vegetables without oil, a small bowl of rice, a piece of chicken breast.

 

With a diet plan that healthy, how can she not have a body like that? It is a wonder how she is so dedicated to everything she does. But her favourite part hasn’t come up yet – exercising! Working out is the best part of her day. She can’t believe she didn’t use to exercise before. Now, she cannot manage a day without that. Mainly, her formula is a mixture of cardio, weight training, dancing and yoga exercises.

  • Work out: Running on the treadmill, weight training, altitude training, beach running, swimming, kick-boxing, dumbbell, push-ups, lateral pull-ups, bicep curls, triceps push down, crunches, back extensions, lunges, and squats.
  • Dancing: she loves to dance and spends her time dancing if she is not doing any work out on that day.
  • Yoga: Alia is very much fond of doing yoga. She believes it is the healthiest form of exercising. She is mostly inclined towards asthanga yoga. She is very good at it because of her strength and flexibility. She also likes to perform anti-gravity yoga like sirsasana. Other asanas she performs are: chakrasana, Bhujangasana, surya namaskar, pranayama, meditation etc.

 

Apart from all of these secrets, she also shares with us that it is okay to have a day of weakness. She also sometimes cheats her plans and has her favourite dishes like noodles, aloo fried cooked by her mother or chaat. But after that day, she also makes sure to get back on track the very next day by her detox diet – doodhi, juice, sprouts and lime water.

Alia believes that everybody can be brought to their right sizes and be fit. She also says that being your right body type is the key. It is not about having big biceps or washboard abs. She calls being fit the new sexy! Well, we do agree with her on that!

Even superstars have their moments of weaknesses but they always carry their dedication with them. If you were thinking till now that you cannot have a body like your favourite Badri ki Dulhania, then you’re wrong! After all, even she was just a normal chubby girl with big dreams. She found her way to fitness. You can, too!

A Fitness Guide

Blog by : Anushka Jain

A Fitness Guide

 

A balanced and healthy diet is the key to every problem your body is facing. Therefore, it is our duty to take care of our diet the most. It is said that for maintaining a good health and keep your body fit, a vegetarian diet is the best diet. However, there is no magic pill and there is not one specific diet for overcoming metabolic syndrome and keeping fit. Everyone’s body is different, therefore having different nutrient needs.
Still, there are some guidelines you can follow in order to make sure you are doing everything you can to nurture yourself.

  • Keep hunger pangs in control by having a fruit or a healthy snack – oats/cornflakes.
  • Eat slowly and chew properly.
  • No television, no phone-calls during meal.
  • Keep the portion size small.
  • Opt for a clear soup or salad.
  • Opt for lemon juice instead of soft drinks/milkshakes/coconut water.
  • Prefer boiled rice.
  • Choose fruit based desserts.
  • Remember – don’t skip meals. To maintain your blood sugar level, eat frequent meals.

 

By following the above guidelines, you are taking care of your body by providing it the nutrients it needs. The above guide can be followed by anyone. But people with chronic illnesses usually need a different guide – one which can cure them of their illness.

 

DIABETES NUMEROLOGY

0 – Tobacco

1 – Annual check-up

2 – Dental check-up in a year

3 – Months average blood sugar level (HBA1C)

4 – Pillars – 1) Healthy Diet

2) Regular Exercise

3) Medication

4) Diligent Monitoring

5 – Servings of vegetables and fruits

6 – Small meals

7 – Less than 7% of HBA1C

 

HIGH BLOOD PRESSURE

 

  • Salt less than 3 gram/day
  • Oil less than 10-15 ml/day
  • No ghee, no butter
  • No anger
  • Exercise

 

HEART DISEASE

 

1 – Physical Activity: Cycling / walking / shopping for groceries /
playing with children

2 – Diet and Nutrition

3 – Variety – All groups of food

4 – High fibre food

5 – Low cholesterol food

6 – Less salt

7 – Emotional support

8 – Medical follow-up

9 – Self monitoring

 

OBESITY

 

  • Write a diary
  • Exercise everyday
  • Add variety to your workout
  • Limit carbohydrates intake
  • Don’t starve yourself – eat frequent meals
  • Reduce your salt intake
  • Make sure that you are getting your required amount of proteins
  • Make sure you burn more calories than you gain

 

TEN STEPS TO LOWER YOUR CHOLESTROL

 

  • Eat fruits and vegetable regularly
  • Include whole grain every day
  • Maintain a level of physical activity that keeps you fit
  • Achieve and maintain a healthy body weight
  • Keep total cholesterol and saturated fat low. A 2000 calorie diet. Healthy people should eat less than 300 mg cholesterol/day.
  • Eat a menu rich in soluble fibre (oats, bananas, oranges, carrot).
  • Include soya proteins.
  • Avoid food containing trans-fat. Trans fats are found in prepared fried food.
  • No curry.
  • Avoid sleep after meal.

 

TYKA-TK Sports Private Limited

Published by : Kirti Bhardwaj

TYKA is a sportswear and games hardware mark presented by TK Sports Private Limited in 2009, Jalandhar, India. Essentially being the pack accomplice for different cricket groups over the world, TYKA is currently connected with different soccer groups.

Their visionary pioneer, Mr.Rajan Kohli (MD, TK Sports Private Limited) had energy for games and soul of a business person. For quite a long time TK sports had created Hockey/Cricket rigging and it was in 2009 when TYKA attire wer began in a little live with 4 machines and a mission. In spite of the fact that our start was little our goals were most certainly not. We sought to wind up the best arrangements supplier for competitors who needed to look great and perform better, for them to perform better we expected to put our best amusement forward, and that is the thing that we did. Much the same as a Cricket Test coordinate we began building a solid establishment by concentrating just and just on shopper fulfillment and quality. We continued leaving the conveyances outside the quality stump with persistence and it paid off as the presumed National Indian Hockey – Men and ladies – senior and junior groups wound up one of our first customers took after by UP Cricket Association and Cricket Association of Bengal for the Ranji Trophy and Indian Shooting Team. By 2012, we were very much settled on the wrinkle and our execution was influencing the best shots of the Indian and Global donning club to observe us. This was the point at which one of the establishments of the Indian Premier League, Kings XI turn into our customers as well as so inspired were they with our quality they advanced us too. What started as a Test coordinate for us has today turned into a high octane T-20 Journey and we are not the only one in it. We feel pleased today to have served more than 2500 or more groups/clubs over the globe.

TYKA was established on the accompanying center qualities: Innovation, Inspiration, Reliability and Integrity.

Their main goal is to persistently push past all breaking points known in the improvement and plan of execution clothing to influence our competitors to look great and perform better on and off the fields. TYKA genuinely trusts that genuine change and advancement in execution outfit never originates from known however from outside the limits of what as of now exists. Makers can’t be adherents. TYKA is a state of mind shared by each genuine competitor who considers their own best not as a benchmark but rather as an ever-new beginning stage for what’s vastly and excitingly conceivable when you set out to advance outside the breaking points of the known.

Shiv-Naresh Sports Private

Published by : Kirti Bhardwaj

Shiv-Naresh Sports Private Limited is a Private fused on 28 December 1998. Established by Mr. R.K. Singh, Shiv Naresh Sports Pvt Ltd are one of the acclaimed producers, wholesalers, retailers and exporters with a broad exhibit of Travel Bags and Sports Shoes. It is named Non-govt organization and is enrolled at Registrar of Companies, Delhi. The offered extend comprises of best grade Fancy Supporter, Boxing Kit and Sports Jacket. All offered items are composed under the bearing of our area specialists utilizing quality tried material and most recent innovation at very much prepared foundation unit. Chiefs of Shiv-Naresh Sports Private Limited are Deepak Singh, Ram Kripal Singh and Shiv Prakash Singh, and the CEO of the organization is Sourabh Puri.

The idea of the business is the assembling compose while the extra business incorporates sending out, wholesaling and retailing write. It is an extremely well known brand and the purpose for its prominence with sportspersons and groups is its 75-year-old executive and originator RK Singh, who has himself been a competitor. He recalls how he needed to go to Patiala to purchase the correct sort of shorts when he was youthful. This and other comparable encounters drove him to set up Shiv-Naresh. He conceived an astute methodology by specifically focusing on sportspersons since being a competitor himself he recognizes what precisely they need. Because of this system, his image is unmistakable now at both national games affiliations and neighborhood sports clubs and akharas.

The firm is named after his two children—Shiv and Naresh. The senior, Shiv, cares for advertising and deals, while Naresh is responsible for generation. He set up a little plant cum-shop in 1987 and till 1991, tasks were done from that point. At the point when request expanded, the manufacturing plant was moved to a bigger place at Samaypur Badli on the edges of Delhi. From that point forward, there was no thinking back for Shiv-Naresh as it turned into the go-to mark for competitors crosswise over wearing controls. Shiv-Naresh now gloats of five industrial facilities and a solid nearness on web based business sites like Amazon and Flipkart.

Add up to yearly income of the organization is 100-500 crore with a fare level of 20%. Great Financial Position and TQM, and Large Production Capacity end up being the USP for the organization.

They have an advanced and completely coordinated foundation office which empowers them to fabricate astounding items in mass amount. Besides, this likewise encourages quality testing of movement packs and cricket dress running set, to ensure that they meet the business quality guidelines. Their main goal is to give premium quality travel sacks and cricket dress running set to the customers. They have constituted the working group with very qualified and experienced people. Aside from this, these items are likewise tried more than a few parameters to evade any error at the client end.

BFY student : Dinesh Kumar

Blog by : Kriti Bhardwaj

In this era of rat race there are a very few people who opt for a career they love and not because of any pressure of others. Mr. Dinesh Kumar is one of those people who chose his interest as his career . He had always been a sportsman in school and loved to stay fit and that is why he chose fitness as his career option. He says that he likes his profession as a sportsman and says that it had always been his passion to pursue his career in this field only. He came to know about BFY sports and fitness through online advertising and choose BFY sports because it very popular for its services and certifications. He had a great experience and was very impressed with the kind of services they provide there! He said that there was very well training and very well practicals and he said that the trainers were very experienced and dedicated. According to him not all trainers are dedicated towards teaching but here he had a great time.
Right now he is working as a freelance personal trainer and trains different people. He says that he loves his job and he loves to train . His earnings vary depending on the work as he is a freelancer and generally his earnings fall between 40 – 65 thousand rupees per month. He is satisfied with what he earns. He is very happy and says that his earnings increased very much after doing his certification from BFY sports and fitness.
When asked about his future plans he said that currently he is not planning for any other business because at this point of time has a a lot of work in his hands. He says that he has done a lot of commitments in life and is first working to make them happen and wants to complete them before taking any other work. He says that he has a tight schedule and does nt have any spare time for other things. He wants to do more certifications and gain more experience so that he could be a good trainer and so that in turn he could earn good amount of money! According to him, more the person in trained and experienced the more he can earn and prosper.
He wants to advice the young and new aspirants entering this fitness industry is that they should have thorough and practical knowledge. They should know how to deal with clients and t give them the best advice.

Sarjubala Devi – The Next Mary Kom

Blog by : Anuradha Guha
Sarjubala Devi is an Indian woman boxer from Manipur.
Sarjubala was born on 1st June, 1993 to Sh. Rajen Singh and Sh. (o) Thoibi Devi. She was born in a farmer family in Manipur. She graduated with Education Honors from Manipur University, with first class in 2013. She was inspired by Mary Kom’s story and decided to join Boxing School in 2005.
After two years of training, she joined the Sports Authority of India in her city, Imphal. Her weight category is in the 48 Kgs.
In 2006, she won gold at the Sub Junior Women National Championship.
In 2008, she again won gold at the Sub Junior Women National Championship.
In 2009, Sarjubala won silver at Junior Women National Championship.
In 2010, she won gold at National boxing Championships in Bhopal.
In 2011, Sarjubala won two golds at National Boxing Championships, Bhopal, gold at Youth National Championships, India, and another gold at AIBA World Youth Boxing Championships, Antalya.
In 2014, she won silver at Women World Boxing Championship in Jeju City, Korea.
It was a very difficult journey for Sarjubala to even come close to her dreams. Her family was not an affluent one and she had to fight tooth and nails, to find her way out of poverty. In spite of such dire situations, she showed an infallible strength of character and determination.
The coach of the Indian team, Anoop Kumar says that he thinks there is talent enough in Sarjubala to become a World Champion. He said- “She’s an incredible fighter. She’s got lots of drive, lots of talent and I’ve really never seen anyone work harder. She’s already won the Youth World Championship in 2011, and I think she’s just a step away from doing the same at the Senior World Championships.”
Sarjubala is very polite and soft-spoken by nature, but she packs a fountain of courage.
She hold Mary Kom in high esteem and considers her to be her idol. She was quoted saying- “Every day, Mary Kom came and taught me new things. I trained with her, watched how much work she can do. I always wanted to work as much as she wanted. I want to be like her.”
When told that she is considered the next significant boxer after Mary Kom in India and asked her thoughts about it, she replied- “I really don’t know about the expectations from the boxing lovers of the country, but Mary didi is my role model and it is because of her exploits in the ring that I got inspired to take up boxing way back in 2004 in Imphal.”
Sarjubala considers her power-packed punches to be strong points. She joking mentioned that even her coach calls her a ‘Punching Machine’. She mentioned that her small height is a weakness for her. She has to work twice as hard against boxers who are taller than her.
When asked about her family, she mentioned that her father works as the driver of a water tank in Imphal. She had a younger sister who expired a few years back and she has a younger brother. She wants her boxing to keep her family happy.
This simple girl who is being heralded “The Next Mary Kom” is an inspiration to many in the way in which she fought up her way from poverty and has established herself as one of the leading women boxers of India.

Bipasha Basu

“Love yourself”-Bipasha Basu.

Blog by-Pooja Seth

When there is a talk of bollywood and fitness ,her name is the top most name on the list.She has achieved so much by putting her heart and soul in working for her body.People all around the world know her equally for her fitness and her acting.

Bipasha Basu is a former model and one of the most fitness enthusiast among the lot.She has always laid stress on having a fit and toned body. She is known for her sheer dedication and discipline and always takes her trainer with her even when out on a shoot.She has done remarkable in the field of fitness and has launched many workout dvds.
Fitness has always played an important role in her life.She follows a very strict diet shedule and believes in having a balanced diet.
Her diet includes

Early morning: Drinks a glass of water with lime, followed by having some almonds soaked overnight, and then a cup of tea.
Breakfast: She likes to have a big breakfast comprising six egg whites, toast, mushroom, porridge made from skimmed milk, and a fair amount of fruits.
Lunch: Her lunch is dal, green salad, vegetables, grilled fish or chicken, and two soy chapattis.
Dinner: Vegetables prepared in olive oil, green salad, grilled fish or chicken, and a small amount of dessert to satisfy her sweet tooth.
She likes to bring variety to her regime and does not like it to be a monotous one.She is also very fond of Yoga and does 108 of Surya Namaskar every day. Her regular workout program lasts for 2 hours, and it includes a combination of cardio and Yoga.
she tries to mix up a lot of modern exercise techniques and devise a workout regime that is geared towards her goal.
She is an ardent follower of discipline and believes it is the key factor in achieving anything,even when she is out for shoots,she never gives excuses.

 

Benefits of Fruits in our diet

Blog by: Suryakant Tripathi

The human body is an intricate system and hundreds of complex reactions take place in it all the time. For smooth functioning of the body, you need an ample amount of nutrients that are supplied by fruits in a natural way. When you become ill or develop any health disorders, these can be avoided or treated with a healthy diet rich in fruits. With a busy lifestyle, our eating habits have become packed with preservatives and processed foods that are not only devoid of essential nutrients but can also cause some harm to the body. Fruits boost your immune system and keep you in perfect health.

Instant Energy Supplier: When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercising and why diets for pregnant mothers almost always involve fruits of some kind.

Prevention is Better Than Treating – Nowadays, drug stores have many types of multivitamin tablets that can give supplemental nutrition during critical times. However, it is always advisable to eat the vitamins of fruits in their natural form so that all of the benefits are conferred to you. As is always said, the benefits of fruits can never be outmatched or replaced. Over a 10-20 year time frame, eating fruits regularly can completely change your life and makes a great deal of difference to the health and functioning of your body.

Keeps You Disease Free – The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals and the countless micro- and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases. Fruits keep your skin supple, hydrated and nourish it with essential vitamins, minerals and antioxidants, thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Fruits even ensure healthy hair growth and keep your locks lustrous and soft. Some fruits like bananas contain vital chemicals such as potassium, which helps to prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps to keep your digestive tract clean and your weight under control.