30 Transformational Inspiring Stories. Story no 10. Dipti Gala,a sensational weight loss of 20 kgs in 8 months,from 88 kgs to 68 kgs.Context of writing Dipti's story is that Dipti being a young mom to little girls,underwent several breakdowns in her life and neglected herself.Her weight gain also was due to her two pregnancies.Slowly weight kept piling up,managing home and kids gave her no time for self.2 years ago she took on being healthy and fit,joined Xersize.Working out for Dipti slowly turned into a passion.She lost weight and it gave her the power to deal with her breakdowns.Her self confidence and esteem went up.Dipti did Zumba,aerobics,step training,weight training and power yoga to lose weight.Above all,followed a strict diet and for these 8 months was fully focussed on losing weight.Dipti never gave into any temptations or indulgences.Loads of times she worked out twice a day!She rarely skipped her workouts.She has maintained her weight for more than 18 months..now does cheat once in a way but balances it out next day.She is watchful about her intake and loves exercising.She loves Zumba and never ever misses a class.We at Xersize are inspired by Dipti's ability to deal with breakdowns,manage her life beautifully,take charge of her health and emerge a Winner.A champion Dipti is..always smiling and spreading warmth.Her mantra is:Do what you love.it may be running,Zumba,swimming etc..if you love it,you are having fun and surely you will stick to it!!!!Way to go Girl!!!
Saturday 24 October 2015
Nirmala Dsouza:made my passion my career!
30 Transformational Inspiring Stories. Story No 9. Today I write on a very special person.Her association with me has been a decade and half.Loads of times I simply do not need to speak to her to relate,its a beautiful unsaid communication and bang on she knows what I am thinking.Nirmala Dsouza a person of sheer focus,clarity and determination.Truly can say the backbone of Xersize.Her urge to keep abreast with the latest fitness trainings,to applying it and understanding people's fitness needs is immense.She is passionate about fitness,joined us a member and taken it on as Career.Nirmala has done 10 marathons and urged to complete it every year in a better timing.Her passion to run even took her to Delhi to do the Delhi Marathon.Her passion is visible totally..She running the Mumbai Marathon after 12 days of her Wedding!She constantly been transforming her lifestyle,working on herself..eating small frequent meals and having a very balanced approach to working out.Nirmala is a person of few words,calm and a great listener.From a chubby teenager to a beautiful and composed lady with a bull's eye focus is a huge transformation.Her passion is to teach group exercise classes.Its never a job for her because she truly loves what she does.Inspiring in terms of her mental composure and physical strength very well maintained inspite of any other breakdown in her life.Leading by example and a good team player are her distinct qualities.She personal trains,conducts and master minds various fitness programs,works long and hard but always creates time for personal fitness.Her mantra is Exercise in the right intensity and eat frequently..small and healthy meals!
Thursday 15 October 2015
Rebecca -battled teenage obesity!
30 Transformational Inspiring Stories. Story No 8. Here we are today with the story of a teenager Rebecca Dias who has lost 25 kgs in a year.Yes battled teenage obesity,gave up her old way of being,dropped her old habits and transformed herself.Rebecca is an aspiring lawyer and multi talented having various dimensions to her personality whether its singing in choir team,writing,playing the piano,reading all done with passion.She is extremely social loves meeting new people and she says now fitness is also a hobby which she makes time for daily.Teenage years are rebellious years,raging hormones,the attitude you know it all and difficult times too.Rebecca tackled all that with grace and focussed on weight loss.Many would say,its easy to lose weight when you are young.Nothing is easy,it requires hardwork and a change in dietary habits,above all a strong willpower.Teenagers can easily get swayed by peer pressure,break their diets,indulge in junk and bunk workouts.Rebecca on the other showed single minded devotion to her goal.She regularly gymmed out,did cardio and weight training as per the training guidelines.At 16,she came down for 86 kgs to 61 kgs with sheer determination.Her mantra is eat right and keep away from junk food.Food is the most important part for your weight loss journey!
Pallavi- living with muscle dsytrophy!
30 Transformational Inspiring stories.Story No 7. Muscle degeneration and dystrophy has not stopped Pallavi Mody from living her life.Her muscle degeneration process started nearly a decade ago when she was in mid 30s.It was a challenge at times to do routine tasks.Pallavi was unable to climb steps and lift objects.Her doctors said there was no underlying cause for this,can happen to anyone and its been her misfortune.Anyone in this situation would have been disempowered and totally resigned but Pallavi is far away from all that.She took on exercising and started gymming when detected with this disorder.She understood how exercise can initiate buiding muscle mass and defeat dsytrophy.She had challenges with health and limitations at what exercises she could do.Her spirit and self confidence is tremendous,nothing can deter it.At Xersize we believe fitness is for all,exercises can be modified to suit every fitness level,age and health problem.Xersize team worked and kept modifying Pallavi's workout routine to enhance her functional fitness.Pallavi is a happy person,very friendly and totally at peace with herself.Her regularity and willingness to perform made it much easier for the instructors.No reasons,no conditions...only performance and total surrender to her fitness coach defines Pallavi's attitude.She weight trains,does rehab training,callisthenics,light cardio,core workout and loads of stretching.Its been a decade since her detection,things have not been too great physically but its her spirit which keeps going and overcoming the obstacles.She is a person of great mental determination always spreading cheer and laughter.Pallavi's mantra is..things in life may happen to you unplanned.How you give into that shows your power.After every fall,Rise and Get up...workout it conquers all Problems!!!
Wednesday 14 October 2015
Aarthi Thakur-ex Mrs World lost pregnancy flab!
30 Transformational Inspiring Stories.Story no 6. Today its the story of the gorgeous Aarti Thakur,a model,ex Mrs India 2006,an actress and a fitness enthusiast.She looks young and beautiful,easily can be mistaken as a college student.No one can ever make out that Aarti is a hot mom to a 2 year old child.We have heard women crying and grumbling always about pregnancy weight gain which stays on them for keeps.Aarti defies all that with her extreme motivation to eat right and workout in the right intensity and duration.She lost
16 kgs post pregnancy weight in 9 months.Very sensible and balanced towards her fitness regime.Its very easy for many to cross that line and get into overtraining but never ever for Aarti.She does aerobics and zumba,her sense of music and rhythm is of a professional,weight trains and brisk walks.Light dinners,optimum nutrition and rare indulgences define Aarti's lifestyle.She motivates herself by dressing up well to workout and keeps pushing herself to raise the bar.A trainer's delight having high level of exercise complaince in terms of regularity,cardio and clean eating.Her mantra is eat clean ,do not avoid any nutrient,eat the right amount of carbs and protein.Post workout meal to refuel the muscles is extremely essential.
Monday 12 October 2015
Indu...variety in fitness is the key!
30 Transformational Inspiring Stories. Story no 5. Indu Jain has been working out with us for nearly a decade.Always looking for a challenge in her fitness routine.55 years old,An enterprising lady,believes the best investment is investing in one's own health and fitness.Extremely concious about her weight.A gain of 1kg can cause her stress and she will not relax till she has shed it.Induji loves variety in her exercise program and says that is the only way to keep her going.Extremely careful about her food choices.Leads a simple lifestyle,working out minimum 4 days a week.She lifts heavy weights unlike many women who fear putting on muscle and believe in the myth..weight training will make them look bulky.She exactly knows the benefits of weight training,understands importance of intensity while doing cardio and why flexibility is essential.Her words are...Aaj kuch naya karao,truly defining her wanting challenges to break comfort zones and defy ageing process.She may come across as a simple lady but her knowledge and keeness to know about pre and post workout nutrition is immense.I love the way she questions and raises her brow when doing isolation exercises,telling me why this time wasters..Enhance my fitness level,let me break my barriers and go beyond.Determination,Dedication and Devotion define Indu Jain.
Her mantra is do not stay in comfort zones.Get up and get out ..go for a walk.She is constantly motivating her family and friends to lead a fit lifestyle!!
Veena-yum mum!
30 Transformational Inspiring stories. Story No 4. Veena Chawla a yum mum of 2 kids is a role model for many.Some admire her while some are envious for her.Fitness is her passion and she is totally dedicated to it.You do not get anything in this world by just wanting it.It requires hard work and total commitment.Veena is an example of this,really serious and super focussed on her fitness regime.She is a part of Xersize family..a bond which we have shared with her for 13 years.In 2005,she was pregnant for the second time and during these 9 months she worked out till the last day of her pregnancy.She backed her ante natal training with a nutritious diet ensuring a healthy weight gain and a healthy baby.Her delivery was easy and she gave birth to a healthy baby.Post 6 weeks,she started working out,working on her core muscles,strength and stamina.She was back to her pre pregnancy weight within a few months.It was not easy,managing a new born,her elder one who was 4,her home,doing all errands single handedly and above all eating right and making time for self to exercise.A fit body is a disciplined body away from all temptations and distractions..that is what Veena is.She is fitter and leaner now.She trains with a personal trainer.does serious cardio,goes for long walks and cooks herself to ensure optimum nutrition for her family.The gym is her temple and no excuses ever from her to bunk her regime.Veena prefers home made simple food 6 days a week and indulges once a week on a Sunday only.Being fit is a way of life for her.Her mantra is:Worship your body,be responsible of what you eat and make time to exercise regularly!She is a firm believer that pre natal workouts are a must!
Super Fit at 60 Mena!
30 Transformational Inspiring stories. Story No 3. Today is a real special and very inspiring story of Mena Desai.At an age of 55,most people do not think of joining a gym and start with serious training.Mena is a homemaker,mother of two and grandmom of four.Her life has been around her family's well being and happiness.She took on getting fit around 10 years ago.She ran her first Marathon at the age of 59 years and completed it a couple of minutes above the 3 hr mark.Next year,she was determined to complete it faster and did so.At 60,she underwent vigourous training and followed an optimum nutrition plan.She is serious about her exercise performance,wants to lift the bar and never ever has reasons not to workout.Menaji,as I call her has given up on late night socialising prior to marathon run.She has been felicitated by several clubs on her achievement.While undergoing a medical stress test at Hinduja hospital,the doctors were surprised with her stamina and her levels of HDL..the good cholestrol being par excellence.She says i run for myself and has a great support from her better half for the same.Ever smiling,focussed and smiling Menaji is not the regular Dadi..A true inspiration!She is a regular gymmer and does yoga for keeping her body flexible and muscles supple. Her mantra is:follow your instructor's guidance in full integrity and workout daily..Find your Balance and Go ahead!!
Friday 9 October 2015
Alpa Jani....living life to the fullest!
30 Transformational Inspiring Stories. Story Number 2. Alpa Jani,one of my favourite people.It would take me several adjectives to describe her.Alpa is different and not run of the mill type of a girl.I know her since a real long time.She started working out with Xersize since 2002-2003.A fresh graduate,was doing her further travel and tourism studies.Travelling has been her passion and a Career too.She now works with South African Tourism.Alpa has been very health concious,maintaining a fit body is important to her.At 36,she looks WoW!Her travel and work schedules are hectic but come what may,she religiously works out.Many a times its 5.30 am and she is ready to train.Alpa has many facets to her personality.i admire her never give up attitude.She seldom eats out and though loves socialising but always has her dinner at home by 7.30 pm latest.She dances,weight trains,runs and does yoga.Not a single adventure sport she has not tried...from sky diving,shark feeding to bungey jumping!Not only she is physically strong but mentally strong too.She manages her home,finances and took full charge of her mom's bypass surgery.Her current passions are to ride a Royal Enfield,get a hot body,do a 10 k run and live life to the fullest.Alpa's health mantra is:work out hard avoid fad diets and
Eat small regular meals
Thursday 8 October 2015
Divya...beating the bulge!Made fitness her career!
Sent from my iPhone
Begin forwarded message:
From: rsritu19@gmail.com
Date: 8 October 2015 1:02:03 pm IST
To: withdivya@gmail.com, Nirmala <nirmaladsouza@gmail.com>, niyatimehta@gmail.com
Subject: 30 Transformational Inspiring stories: Story Numbe
30 Transformational Inspiring stories: Story Number 1. My association with Divya is nearly a dozen years old.I met her as a young girl,wanting to shed the excess baggage and she joined Xersize in the hope of attaining the same.A person of few words,she always has been and always willing to go beyond her comfort zone.Her battle with the bulge started right then,working out and eating right.I saw that dedication in her to go the extra mile to attain,the volume in her silence and calmness in her persona.These qualities of her attracted me and my intution told me..here is a Winner and soon i asked her to join team xersize. Her commitment to learn,mould and apply has been tremendous.She lost ...20 kgs,transformed her body and lifestyle totally.Battling with bulge to a superb group exercise leader,a dancer,zumba instructor and personal trainer..The jourrney is motivating.a weight loss of 20 kgs.From loose salwar suits to shorts and dresses,from a shy girl to a confident and self expressed individual.A marathon runner,Certified fitness instructor,Zumba instructor,Belly dancer...much more. Divya watches her diet,daily works out keeping her exercise regime challenging and innovative.Her work schedule is long,certain days she works 12 to 13 hours per day.prepares her own nutritious meals,sleeps early and simply sticks to her lifestyle come what may.The compliments keep her going!!!Her mantra is early light dinner and have a cheat meal once a week.Indulge once a week it helps you to stick to your diet!!!!
Sunday 13 September 2015
Benefits of Circuit Training.
Circuit training and why is it for you?The word circuit is derived from the latin word circe meaning one after the other.Circuit workouts are conducted back to back without any rest.Circuit is a series of exercises can be 6 to 8 sets of different exercises done back to back.So why should you opt for circuit workouts? 1.Burns loads of calories as you are in constant action and rest period is minimal.
2.Works both on strength and cardio vascular efficiency.Circuits boost endurance and enhance muscular strength.
3.Time saviour.If you are pressed for time,Circuits are the best to opt for.They are short,express way to train and save long hours in the gym. 4.Circuits are a form of high intensity training thereby boosting BMR,calorie expenditure and overall efficiency of the cardiovascular system. 5.Away from monotonous workouts.Yes circuit training if planned well,can be lot of fun.Adding in agility ladders,bosu,trx and different modalities can keep the enjoyment level high,body challenged and muscles guessing so also an excellent way to break plateaus.
Circuit training can be done on gym machines,free hand,only strenght,a combo of strength and cardio.We can use different forms of exercise routines.A few surya namaskars,followed by kickboxing and then do some squats,push ups,lunges etc. A sample of gym circuit:Working on full body. Incline press,Leg press,Lat pulley,Shoulder Press,Tricep Extension,Bicep Curl and Reverse Crunch.Do these exercises for 15 reptitions one after the other.Rest for a minute and repeat again.Beginners can do 1 circuit,whereas people who are intermediate or advance levels can opt for 2 to 3 circuits respectively. Variety is the key in Exercise planning.So get your circuit workouts planned by a fitness professional to get the maximum benefits... HAPPY XERSIZING!!
Monday 10 August 2015
Why high protein diets work?
On several occasions ,have encountered this question which is the best diet to lose weight?What diet should I follow to lose body fat and get more energetic?Yes,as research and science has proven and also as a fitness professional seen amazing results on clients due to this diet.Yes,it's high protein and low carb diet.So why does this diet work: 1.Carbohydrates are the main source of energy.When we stop or reduce our carbohydrate intake,then the body uses Stored fat as a fuel and this is how stored fat is used. 2.Eating a high protein diet,makes one feel full soon and also cravings drastically reduce. 3.Protein is used as building blocks of the body,help in building muscle and recovery of the muscles.The lean body mass increases with the optimum consumption of protein and more the lean body mass,the higher is the Basal Metabolic Rate.Hence our body's calorie burning capacity goes up and burns more calories even at rest. 4Protein based food gives a higher level of satiety,more time to digest and psychologically keeps the mind away from all thoughts pertaining to food.This increases the dieter's focus and determination.
So the Key is high protein and low carbs.Opting for complex carbs rather than simple carbs.Complex carbs take time to digest and steadily give fuel to diet.A complete no no for all simple carbs like colas,Cakes,Biscuits,chocolates,fruit juices etc. Worldwide the most popular diets like Atkins,The Protein Power,The French Dukans diet,The Paleo and the Zone Diet all are based on the principle of keeping carbs low and protein high to create fat metabolism.These diets are effective but surely has its disadvantage too like excessive load on kidneys and chances of gout.Balance is the Key word.Nothing in excess.Certain pointers to keep in mind prior to embarking on this diet program. 1.get a green signal from your doctor.2.get a program chalked by a nutritionist as each one has different nutrition needs3.During the program drink loads of water 4.Do not follow this program forever as it has side effects if done for really long.You can follow for 8 to 10 days and then do a detox program. Happy losing Weight!!!
Friday 3 July 2015
Lose belly fat
i2Addicted - Online lifestyle journal
How to tone abdominals? Ritu Shah | June 30, 2015. Much has been written on this topic. ... Ritu Shah | June 30, 2015. How to tone abdominals?
Wednesday 24 June 2015
Functional training is a way of exercising to enhance your movement,functioning and overall expand quality of life.In my today's boot camp class we did functional training with medicine ball.The goal being: maximum calorie expenditure and working on the body as a totality.I have never been a fan of isolation moves,which have very little effect on fat metabolism. In my today's class I had a group of highly motivated women having endurance levels to match up to an athlete.Its always a delight to train clients who are self generative,raring to go and their performance being pristine and flawless.Surely,it's an ongoing discovery for me to use my tool box of functional exercise,different principles and application techniques.Every class I prepare with utmost passion and commitment to deliver. So today,after a dynamic warm up,we did a circuit of diagonal reach,ball squats with overhead raises,step up and twist,reverse lunge with rows and knee up with frontal raises.3 circuits got their Heart rates pumping.Rimple's constant chitter chatter keeps the others going. A great bonding among all of them,constant support,motivation and the competitiveness to outbeat,sustain and train is simply outstanding.Yes the above exercise was followed by push ups with hip extension,Russian twists,reverse plank and dynamic prone plank.BREAK AWAY FROM YOUR MONOTONOUS WORKOUT ROUTINES.KEEP VARYING YOUR WORKOUTS AND TRY OUR SESSIONS. X-ER-SIZE,VILE PARLE WEST.
Thursday 18 June 2015
www.i2addicted.com/take-care/importance-of-strength-training/2015/06/07/ .Strength training its benefits,how to get started and keep going..No excuses not to weight train.Read this article of mine and do implement.
Tuesday 16 June 2015
Setting SMART fitness goals.
Fitness is truly a way of life.Its not a short term goal rather a way of being.A lifestyle pattern about choosing to exercise regularly and eating healthy.We all want to get fitter and healthier.I have seen people exercising,joining gyms and embarking on diet programs in the need to attain their fitness goal.First step in attaining our fitness goal is declaring a clear well defined goal.Some of us have vague goals like wanting to lose weight or increase in stamina or enhance strength.These goals are vague because they lack clarity,are not measurable and time bound.So let's get started with setting a SMART goal. 1.S-For specific to you and your body type,your age,fitness level,health issues and medical problems.Each one of us is different and so our fitness goals are specific to us.Never compare your goals and do not compete. 2.M-stands for measurable.Your fitness goal having a numerical value.If your goal is weight loss then how much weight loss?if it's losing fat,then define percentage of body fat loss desired.Goals can be building up endurance,reducing blood pressure,diabetes and cholesterol.Give it a measurable value. 3.A-for attainable.A goal that is achievable keeping in mind your current fitness level. 4.R-for realistic.Doing a reality check of your goals.Is it realistic really?not a fantasy.We often try to ape being like a celebrity or wanting to be at a weight which you were in your teens or wanting to drop 10 kgs in a month or ability to run a marathon in few weeks without prior training. 5.T-stands for time bound.Your goal needs to be time bound,if u want to regulate your bp,then by when.If you want to lose 10 kgs,then by when.Our goals can be broken down to short,mid and long term by varying the time limit. Consult a health professional and work out a SMART goal for yourself as your exercise planning and programmers is totally dependant on what you want to achieve.Your goal being the objective and right exercise prescription a strategy to attain.
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