tag:blogger.com,1999:blog-53658878129193973492024-03-13T19:02:55.324-07:00Fitness a way of lifeRitu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-5365887812919397349.post-32717819185562330752020-04-22T11:34:00.003-07:002020-04-22T11:34:49.148-07:00Does 30 minutes of exercise help?<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="s1" style="font-weight: bold;">Is 30 minutes of exercise help?</span></div>
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<span class="s2">Dedicating an hour to fitness is the best way but due to this pandemic most of us are working from home and at home.Time is a constraint for many ladies,you have loads on your platter office deadlines,online meetings,your kids online classes and above all the endless never ending job of cleaning and dishing out new recipes daily.You surely are missing your gym and fitness regime but wonder how are you going to dedicate that hour to fitness daily.</span></div>
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<span class="s2">As per Research it’s proven that 30 minutes of exercise can get you all the benefits of an hour long workout provided done correctly </span></div>
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<span class="s2">30 minutes of exercise can help in:</span></div>
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<li class="li2" style="font-size: 17px; font-stretch: normal; line-height: normal; margin: 0px;"><span class="s3" style="font-family: Menlo-Regular; font-size: 10px;"></span><span class="s2">Build strong, lean muscles</span></li>
<li class="li2" style="font-size: 17px; font-stretch: normal; line-height: normal; margin: 0px;"><span class="s3" style="font-family: Menlo-Regular; font-size: 10px;"></span><span class="s2">Improve cardiovascular fitness</span></li>
<li class="li2" style="font-size: 17px; font-stretch: normal; line-height: normal; margin: 0px;"><span class="s3" style="font-family: Menlo-Regular; font-size: 10px;"></span><span class="s2">Send fat burn into overdrive</span></li>
<li class="li2" style="font-size: 17px; font-stretch: normal; line-height: normal; margin: 0px;"><span class="s3" style="font-family: Menlo-Regular; font-size: 10px;"></span><span class="s2">Build core strength</span></li>
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<span class="s2">Research as per the American College of Sports Medicine </span></div>
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<span class="s2">shows that exercise for a total of 150 minutes a week will generate health related benefits. That means you can conveniently and effectively enjoy the benefits of exercise by doing just five short 30-minute workouts a week. The secret is to make sure that the 30 minutes you spend working out is carefully structured.</span></div>
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<span class="s2">How do I get this 30 minutes of exercise?</span></div>
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<span class="s2">We at Xersize have come up with a scientific Form of training Turbo 30 which works on all major muscles,gives you all the benefits of 60 minutes training and burns calories post workout that is increases your metabolism.</span></div>
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<span class="s2">Turbo 30 is done 30 minutes a day ,six days a week and the workouts are fun based and effective.The purpose is to energise and refresh you.</span></div>
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<span class="s2">Workouts are scientifically designed for fitness needs of a woman.</span></div>
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<span class="s2">Anyone interested in Joining these workouts starting May 1,2020 can connect with us on rsritu19@gmail.com.</span></div>
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<span class="s2">Xersize the fitness spot for Women!</span></div>
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<span class="s2">Happy Xersizing </span></div>
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<span class="s2">Ritu Shah </span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-63289187864446988962020-04-04T08:18:00.004-07:002020-04-04T08:18:42.291-07:00Importance of Rest days during Exercise <div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="s1" style="font-weight: bold;">Importance of rest days:</span></div>
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<span class="s2">We have always been told to workout regularly and be active.If you are <span class="Apple-converted-space"> </span>a competitive athlete or a recreational gym goer rest days are essential.</span></div>
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<span class="s2">1.Allows time for recovery;</span></div>
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<span class="s2">Contrary to popular belief, a rest day isn’t about being lazy on the couch. It’s during this time that the beneficial effects of exercise take place. Specifically, rest is essential for muscle growth.</span></div>
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<span class="s2">Exercise creates microscopic tears in your muscle tissue. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.</span></div>
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<span class="s2">2.Reduces risk of injury:</span></div>
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<span class="s2">Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop a weight, or take a wrong step.</span></div>
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<span class="s2">3.Improves performance:</span></div>
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<span class="s2">When you don’t get enough rest, it can be hard to do your normal routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile.</span></div>
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<span class="s2">4.Prevents muscle fatigue:</span></div>
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<span class="s2">Rest is necessary for avoiding exercise-induced fatigue. Remember, exercise depletes your muscles’ glycogen levels. If these stores aren’t replaced, you’ll be most likely be sore and fatigued.</span></div>
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<span class="s2">5.Supports healthy sleep:</span></div>
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<span class="s2">While regular exercise can improve your sleep, taking rest days is also helpful. Rest can help you get better sleep by letting your hormones return to a normal, balanced state.</span></div>
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<span class="s2">Happy Xersizing </span></div>
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<span class="s2">Ritu Shah</span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-70809688310489267522020-01-01T06:59:00.003-08:002020-01-01T06:59:51.423-08:00Top 10 at Home exercises <div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="s1" style="font-weight: bold;">Top 10 at home exercises </span></div>
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<span class="s2">Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout.no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.</span></div>
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<span class="s2">1.Squat Jumps:A bit of a heart rate pump and a total body movement</span></div>
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<span class="s2">2.Bent knee push-up:Works the upper body muscles.</span></div>
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<span class="s2">3.Plank ;This is tough and awesome for your back and abs.</span></div>
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<span class="s2">4.Forward lunge:This works wonders for your gluteus.</span></div>
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<span class="s2">5.Bent knee sit ups:;Targets your abdominals.Most people do this incorrectly.Learn from a fitness professional how to perform.</span></div>
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<span class="s2">6.Side plank::Great way to target your core and obliques.</span></div>
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<span class="s2">7.Supine Reverse Crunches:Works the abdominals effectively.Feel any pain in the back then Stop.</span></div>
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<span class="s2">8.Burpees: A full body exercise working on strengthening and the aerobic component.</span></div>
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<span class="s2">9.Pelvic Bridges:Work the gluteus,core and pelvic floor muscles for women,combine this with Kegels.</span></div>
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<span class="s2">10.Cobra:strengthens the spine,gluteus,abdominals and shoulders.</span></div>
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<span class="s2">The above can be done in a circuit format that is back to back non stop ,do 15-20 reps each and 2-4 circuits depending on your fitness level.</span></div>
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<span class="s2">Happy Xersizing!</span></div>
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<span class="s2">Ritu Shah.</span></div>
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<span class="s2">Xersize </span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-736553631513214752019-03-12T20:35:00.000-07:002019-03-12T20:35:09.081-07:00Should you exercise during your period?<div dir="ltr" style="text-align: left;" trbidi="on">
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Common Myths and Misconceptions About Exercising on Your Period</h2>
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<li style="box-sizing: border-box; color: #27251f; font-size: 16px; line-height: 1.5; padding: 15px 20px;"><span style="box-sizing: border-box;">Myth #1: I can exercise on my period if I avoid inversions and rigorous workouts</span> – Wrong. Downward dog, crow pose, and other inversions should have no effect on the intensity of your period; inversions will not make your period last longer and rigorous workouts should have no negative impact on your overall well-being given that you are properly fueled and hydrated.</li>
<li style="box-sizing: border-box; color: #27251f; font-size: 16px; line-height: 1.5; padding: 15px 20px;"><span style="box-sizing: border-box;">Myth #2: I could bleed in the pool...or attract sharks in the ocean</span>– Remember Captain Jack Sparrow crossing the ocean in an upturned canoe? That’s your vagina underwater. Because of the size and position of your vaginal cavity, it is extremely unlikely that you would start bleeding underwater and even less likely that you would attract sharks doing laps in the ocean. The average period produces a total of approximately three tablespoons of fluid over the course of a week. And while sharks are attracted to blood, in the unlikely event that you leak underwater, your uterine lining would not tantalize Jaws.</li>
<li style="box-sizing: border-box; color: #27251f; font-size: 16px; line-height: 1.5; padding: 15px 20px;"><span style="box-sizing: border-box;">Myth #3: I have a heavy flow and I could pass out from exercise</span> – Sometimes anemia occurs when your body is not able to produce enough red blood cells to compensate for the loss of blood during your menstrual cycle. It is also known as iron deficiency and can be treated through a change of diet and...exercise! True, anemia causes feelings of fatigue, but exercise can allow red blood cells to be delivered more efficiently to the muscle tissue. Swimming, running, and biking can all help women better deal with anemia caused by their heavy period. Need a second opinion? Talk to your doctor about diet and exercise options.</li>
<li style="box-sizing: border-box; color: #27251f; font-size: 16px; line-height: 1.5; padding: 15px 20px;"><span style="box-sizing: border-box;">Myth #4: I will leak</span> – Skip ahead to “Make the Most Of Your Workout While on Your Period”. <span style="font-family: Lustria, Georgia, "Times New Roman", Times, serif; font-size: 34px;">benefits of exercising on your period</span></li>
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Not only are many of the horror stories regarding period exercise completely avoidable — there are unmistakable benefits. If you’re not doing it already, here are 4 reasons to start including exercise in your favorite time of the month.</div>
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Period Exercise Enhances Performance</h3>
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An Umea University, Sweden study has shown that training the first two weeks of your menstrual cycle, starting the first day of your period, actually optimizes your performance and is better than exercising in the last two weeks of your cycle. Finally, a real benefit from having your period!</div>
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In addition to the awesome physical benefits, exercising on your period also has many different benefits, including mental and emotional.</div>
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Improved mood</h3>
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Bad moods and periods go together like Joey Tribbianni and sandwiches. Everything from just having the blahs to feeling like you want to cry at a Listerine commercial caused by fluctuations in estrogen and progesterone can make period time unpredictable. Research has shown that increased stress can actually lead to more cramps – god, forbid. And while mood swings are common, they don’t have to be.</div>
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Exercising is a great way to help with mood swings and other PMS symptoms because it actually boosts the "I'm feeling good" hormones in your brain. Exercise lowers stress hormone levels and triggers the release of endorphins and serotonin, uplifting the brain similar to the way that morphine works (sign me up!).</div>
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So book a yoga class, get out your hula hoop or go for a run – your body will thank you!</div>
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Better sleep</h3>
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For women who have trouble sleeping while on their period, exercise can be just the thing to help your body needs catch up on some well-needed z’s. Pain and discomfort can definitely take a toll on your quality of sleep, and with the added mood swings (anger, sadness, heightened feelings of anxiety), you might find it difficult to relax enough before bed to get some shut eye.</div>
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Going for a long run or winding down the evening with restorative yoga poses can help relax muscle tension. Try going to a yoga class before bedtime or practice some yogic hip-openers like reclined butterfly, low lunge, or a gentle frog pose. Gentle stretches and breathing help cool the body down in preparation for rest.</div>
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Doing cardio also helps. Cardio raises your body temperature, which is what causes the body to sweat. The post-exercise drop in body temperature can create sleepy feelings and also relax tense muscles and lift menstrual migraines.</div>
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Exercise Fights Period symptoms</h3>
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Menstrual headaches, moodiness, and bloat are all improved when you exercise during your period.</div>
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Instead treating menstrual migraines with another tab of Ibuprofen, skip the drugs and head out for a jog. Intense exercise causes the body to sweat, which helps reduce any period belly bloat.</div>
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Rigorous exercise encourages you to rehydrate your body, replenish any fluids lost from sweating, and promote healthy habits. The more active and regular you are overall with your exercise, the better your periods end up being, and the less cramps and heavy flow you'll have to deal with.</div>
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So, be sure to hit the local gym for just a 30 minute jog, a dip in the pool, a spin on the stationary bike, or a zumba class, and you will definitely notice the difference!</div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com2tag:blogger.com,1999:blog-5365887812919397349.post-85947892782025700062018-10-16T04:16:00.003-07:002018-10-16T04:16:59.957-07:00MIndset tips for weight loss.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: ".SFUIText"; font-size: 17pt;">Weight loss mindset tips:</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">Yes you know how to lose weight.Exercise and nutrition are two major tools to attain this goal but another important tool is keeping your mind focused on your weight loss goal.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">How many times we have heard people drop out of their workouts or break their diets just because their mind was not on it or simply felt like doing so.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">So what it takes to keep your mind on your focus and attain your goal?</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">Sharing few tips:</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">1.Have a SMART goal that is specific,measurably,attainable,realistic and timebound.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">2.Use power of visualisation:Dream,visualise your weight loss goal.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">3.Believe in it,do not doubt at all that you will not be able to drop weight.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">4.Be in action means workout regularly and eat clean as per your your nutrition plan.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">5.Do not please pay heed to your negative feelings.Feelings are just the cause of any passing thoughts.Your feelings can impact your actions.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">6.Be in integrity:Total Commitment to your goal.Who you are is your word not your thoughts,feelings or emotions.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">7.Seek support:Talk to family,friends,fitness instructor or anyone who can hold you accountable and not let you drop out.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">8.Acknowledge yourself for all the efforts put in by you.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">9.Have a cheat meal per week:This will keep you going and avoid from bingeing.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">What if you simply go off your workout and your diet?Relax,simply acknowledge that you let go and stop beating yourself.Simply jump back and start following the plan.</span></div>
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<span style="font-family: ".SFUIText"; font-size: 17pt;">You may slip,fall or let go but a champion is the one who bounces back!!We</span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-20505526654166236162018-04-17T21:36:00.000-07:002018-04-17T21:36:17.394-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">5 best exercises for Weight loss.</span><br />
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Whatever be your goal:Weight loss,building stamina or strength,some exercises are simply classic evergreen.They are Multi joint exercises target several muscle groups and simply the best.</div>
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1.Squat..The best exercise and mother of all.Targets nearly half of your muscles and it’s purely functional.</div>
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2.Deadlift:Targets the posterior chain of muscles gluteus,hamstrings and back.A very superior compound exercise.</div>
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3.</div>
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<strong style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><img alt="kb" class="alignleft size-full wp-image-16891" height="366" sizes="(max-width: 270px) 100vw, 270px" src="https://jasonferruggia.com/wp-content/uploads/2015/08/kb.jpg" srcset="http://jasonferruggia.com/wp-content/uploads/2015/08/kb.jpg 270w, http://jasonferruggia.com/wp-content/uploads/2015/08/kb-199x270.jpg 199w" style="border: none; float: left; height: auto; margin: 5px 15px 15px 0px; outline: 0px; padding: 3px; vertical-align: bottom;" width="270" /></strong></div>
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<span style="background-color: rgba(255, 255, 255, 0);">In today’s world we spend the majority of our days doing things in front of us with terrible posture.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">We crouch over keyboards while our chests cave in and our hips shorten from sitting.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">We drive with our arms in front of us while, again, we’re seated with shortened hip flexors.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">We sit in “artificial wombs” (a.k.a. cubicles) for hours at a time not moving and making the front of our body even tighter.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">And then we go home and slouch on the couch further tightening the front of our bodies</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">It compresses our lungs so that instead of taking deep long breaths into our belly like we were born to do, we take short, stressful breaths into our shrunken chests.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">And because of our terrible posture – because our anterior muscles are shortened and tight pulling us forward – we give the illusion of being weak and un-confident as opposed to standing erect with our chins up.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">There is hope, however.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">And there is one exercise – that if you incorporate it into your daily routine – can easily combat the ill effects of anterior dominance and the Western Lifestyle.</span></div>
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<strong style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">The Kettlebell Swing is the perfect “anti-Western Lifestyle” exercise.</strong></div>
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<strong style="background-color: rgba(255, 255, 255, 0); border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">4.Plank: this exercise helps to tighten the core and shrink waistline.It works the deep abdominal muscles (rectus abdominius,,transverse abdominius and the the obliques)</strong></div>
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<b>5.Push ups:The ultimate upper body exercise is the push up-Targets the chest,shoulders,core and triceps</b></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-23133147932177010492017-12-27T20:01:00.000-08:002017-12-27T20:01:05.771-08:005 useless exercises<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">5 most useless exercises.</span><br />
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Stop5 most useless exercises.</div>
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Stop wasting your time on these useless exercises.Be a smart exerciser,every rep should be worth the effort.Get maximum results when you train.Let your workout be effective,result oriented and not a time waster.</div>
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So avoid these.</div>
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1.Crunches: if <span style="background-color: rgba(255, 255, 255, 0);">you’ve been going to gym for awhile, you’ve probably seen people who do hundreds of crunches a day but still have belly fat. That’s because crunches don’t work! This classic exercise only targets one small abdominal muscle group, but has little impact on your obliques and rectus abdominus (six-pack muscles).</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">To get ripped abs, eat clean and train your core from different angles. Focus on compound movements that build stability and balance, such as the squat, push-ups, deadlifts. Leg raises, air bicycles, ab rollouts, bent-knee hip raises, and weighted cable crunches are far more effective than traditional crunches. Don’t forget about cardio, which melts away fat and tones your ab muscles.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">2.Isolation training exercises: Isolation training exercises are a waste of time.They work on one muscle group and to get maximum benefit one must target to workout 2 or 3 muscle groups in a single shot.Opt for compound exercises rather than isolation exercises like bicep curls,leg extension,tricep kickback..</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">3.Bosu Ball exercises:And it certainly didn’t help that it seemed trendy and different – another piece of newfangled fitness apparatus for personal trainers to wow their clients with.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Let me explain…</span></div>
<div style="background-position: 0px 0px; border: 0px; box-sizing: border-box; color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; outline: 0px; padding: 0px 0px 1em; text-decoration: -webkit-letterpress; vertical-align: baseline;">
<span style="background-color: rgba(255, 255, 255, 0); background-position: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Most healthy people that work out want to get stronger, get toned or lose weight.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Since losing weight is better <a href="http://caliberstrong.com/exercise-isnt-cure-for-overeating/" style="background-position: 0px 0px; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">controlled through diet</a>, let’s put that aside for now and focus on the first two goals: strength and muscle tone.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Now in order to tone up and build strength effectively, you need to be putting your muscles under steadily increasing loads, so that they will be forced to give results.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">This is the <a href="http://caliberstrong.com/progressive-overload/" style="background-position: 0px 0px; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">basis of progressive overload</a>.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0); background-position: 0px 0px; border: 0px; box-sizing: border-box; font-weight: 700; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">However, when you are standing on an unstable surface – such as the flat top of a bosu ball – you are not going to be able to handle nearly the amount of weight you could if you were on a flat surface.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">This also applies to exercises done on ANY unstable surface, such as swiss balls or balance boards.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">You simply won’t be able to generate as much force in any movement on an unstable surface compared to a stable one, which ultimately means that you’ll lift less weight and <a href="http://www.ncbi.nlm.nih.gov/pubmed/20072068" style="background-position: 0px 0px; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">build less muscle and strength in the long run.</a></span></div>
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4.Low intensity cardio workouts:</div>
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To maximise results,enhance stamina and promote efficiency of cardiovascular system intensity of cardio workouts matter.Simply walking at a low speed or cycling at a low intensity makes no sense.Its only a feel good factor but scientifically no results and benefits attained.</div>
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Increase workout intensity as this is the single most important factor in weight loss and enhancing endurance.</div>
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5.Wrong way,duration and type of stretching:</div>
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Stretches enhance flexibility but if done incorrectly or at the wrong time can cause damage or prove to be completely useless.</div>
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Slow static stretches done post warm up are a no no.Post warm up incorporate dynamic stretching to increase blood flow to the muscles.</div>
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Slow static stretches post workout.Hold the stretch for 15 to 30 seconds to a mild point of tension.</div>
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Random stretching in between sets makes no sense.</div>
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Be a Smart Xersizer!!!</div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-36290927834372347622017-10-29T16:56:00.002-07:002017-10-29T16:56:27.163-07:001 simple tip to transformation.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">A Simple Tip to Transform Your lifestyle. Constantly we are on the go the go to get healthy,fit,lose weight,enhance endurance levels or drop body fat.Whenever you are are at a social gathering,the favourite topic of discussion is health and fitness.Some people share the latest diet they are on whereas some talk about their fitness regime or eating patterns.In attaining their fitness goals,people are always trying to do more and more.Workout more,put in higher exercise intensity,increase duration of workouts,eat healthy,Add more fruits,protein and natural food in their diets.Think all that you do to get healthy,fit,lean and boost vitality. Well,most of the times we are in the process of doing more and more.Having that supplement,fresh veggie juices,an extra 30 minute walk and so on.Our lives are as it is stressful and adding on more will not give the results you desire. Transformation lies in giving up.Its a simple easy tool.Simply start looking at your lifestyle and see what all you can give up to get healthy or what is taking you away from your fitness goals.Answers are personal..it can be giving up sugar in your tea,no t.v after </span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">10 pm</span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">,avoiding junk food and so on. Introspect..what 3 things you want to give up to get healthy? </span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-71782531791878657612017-09-26T02:25:00.001-07:002017-09-26T02:25:16.282-07:00Burn maximum while you Walk.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Walking is the best exercise,simply simple and easy.You can do it anywhere and anytime.All you need is a decent weather and walking shoes.Walking has several health benefits but does not burn many calories.Jogging burns about 2.5 times more calories than walking.When one is working on weight loss then maximum calorie expenditure is the goal in the least possible time.Jogging and running are veey effective for weight loss but the major demerit being this form of exercise is high impact for the joints.So how do you get maximum of your simple walking workout without it getting boring and monotonous.Try these steps. 1.Bring in intensity in your walking exerciseby adding arm movements.Swing your arms,lift them up or sideways. 2.Add hills to your walking path.Uphill burns more calories and is a great workout for the gluteus. 3.Try interval walking pattern.Brisk walk an all out phase for a minute,slow walk for a minute.Keep doing this for 30 minutes. 4.Try variations in your walking routine.30 secs jab and walk,30 secs swing arms and walk,30 seconds arms up and down and walk,30 seconds arms lift sideways and walk,30 seconds slow jog,30 seconds easy walk.3 minutes per interval,repeat it 6 to 10 times. 5.Intensity can be added by carrying weights.A simple back pack can increase workload or carry hand weights for your next walk. 6.Bring in variation and strength training.Throw in few kicks,push ups,lunges in your walk routine.This will get your heart rate up and burn more calories. Happy Xersizing!! </span><img src="cid:75476278-4E5B-468D-A3EA-5734225030B6@mobilenotes.apple.com" style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;" /></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-50941960225088636402017-08-02T08:12:00.003-07:002017-08-02T08:12:29.250-07:00Smart fitness goals<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">How to set SMART workout goals and succeed? Many people start a workout and then get bored and drop out.Some of us keep moving from one new workout modality to another without any success.Some of us just follow the bandwagon and blindly follow the new fad without getting any results.Research has proven that 70 percent of people who start an exercise program drop out.The drop out rates are high mainly because the motivation wanes off.Motivation is got to do with goals,having clear cut goal.Workout goals are great tools to keep the motivation up,hold you to account and also to know if the workout is dynamic enough to give you results. Before you embark on your new fitness Regime.Set a SMART goal for yourself. </span><span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Follow these guidelines to setting SMART goals and you will be surprised at what you can do:</span><br />
<ol style="border: 0px; color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; line-height: inherit; list-style-image: initial; list-style-position: outside; margin-left: 12.171875px; padding: 0px; text-decoration: -webkit-letterpress; vertical-align: baseline;">
<li style="border: 0px; line-height: 19.600000381469727px; margin: 0px 0px 7.875px 7.875px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0);">Specific. Your goal should be clear and easy to understand. </span><ul style="border: 0px; font-style: inherit; font-variant-caps: inherit; line-height: inherit; list-style: disc; margin-left: 11.578125px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; line-height: 19.600000381469727px; margin: 0px 0px 7.484375px 7.484375px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0);">A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage. Being specific means I will lose weight.This is a weight loss goal. 2.</span></li>
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<span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal.Give your goal a number,means how much weight will you lose? 3.</span><span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. </span><span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; font-style: inherit; font-variant-caps: inherit; text-decoration: -webkit-letterpress;">Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. </span><br />
<ol style="border: 0px; color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; line-height: inherit; list-style-image: initial; list-style-position: outside; margin-left: 12.171875px; padding: 0px; text-decoration: -webkit-letterpress; vertical-align: baseline;">
<li style="border: 0px; line-height: 19.600000381469727px; margin: 0px 0px 7.875px 7.875px; padding: 0px; vertical-align: baseline;"><ul style="border: 0px; font-style: inherit; font-variant-caps: inherit; line-height: inherit; list-style: disc; margin-left: 11.578125px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; line-height: 19.600000381469727px; margin: 0px 0px 7.484375px 7.484375px; padding: 0px; vertical-align: baseline;"><span style="background-color: rgba(255, 255, 255, 0);">A measurable, attainable goal could be, “I will lose 7% of my body weight.” 4.</span><span style="background-color: rgba(255, 255, 255, 0);">Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating. </span><span style="background-color: rgba(255, 255, 255, 0); font-style: inherit; font-variant-caps: inherit;"> Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you. 5.</span><span style="background-color: rgba(255, 255, 255, 0);">Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.</span><span style="background-color: rgba(255, 255, 255, 0); font-style: inherit; font-variant-caps: inherit;">Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”</span></li>
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<span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;"> Now that you have a SMART goal set.Have Smart action plan stated.eg-I will workout 5 days a week or I will not eat junk food or I will homemade meals rathering than ordering out. Be a Smart exerciser and Attain your goals!!</span><img src="cid:F38F5B5F-6E78-40A4-B1EA-928D2CE36A6A@mobilenotes.apple.com" style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;" /></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-27748899054289297152017-07-20T23:24:00.002-07:002017-07-20T23:24:25.055-07:00why are you not losing weight.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Top 5 reasons you are not losing weight inspite of exercising. 1.Not exercising at the right intensity-Intensity matters the most while doing cardio.How you do your cardio?matters the most.How exerted are you?is essential for fat metabolism and weight loss.On a scale of 1 to 10 denoting perceived exertion,be somewhere </span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">around 5 to 8</span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">. 2.Eating too many carbs-Carbohydrates are source of energy but if eaten in excess get converted and stored as fat.The rule is to have your carbs before sunset and avoid carbs at night. 3.Doing only cardio-Most people think cardio will help them in losing weight.Infact with excess of cardio one loses muscle mass which reduces the bmr.If you want to lose weight then lift weights.Weight training builds lean body mass which increases the bmr and caloroe expenditure. 4.Not adding variety to your workout-Doing the same workout program for years will stop giving results.Your body gets into a comfort zone and needs to be challenged to get results.Shake up your workout-add variety,increase your rep range or weights,push yourself to walk faster,use different training principles to get results and avoid plateaus. 5.Mindless Eating-Weight loss is a combination of diet,exercises and mental training.Many a times,several people are unaware about what they eat.They eat while driving,watching tv,reading,talking on the phone etc and sometimes even to supress emotions.Be present to what you eat,how much you eat and maintain a journal.Journalising your diet is a great tool for weight loss. </span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-83340932933329813402017-06-09T20:25:00.003-07:002017-06-09T20:25:46.560-07:00Menopause and workout mistakes.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Menopause and workout mistakes. Menopause isn't the scary monster that it's thought to be.As estrogen levels drop,metabolism slows down.you will begin to add weight and more specifically around the hips and thighs.Declining estrogen reduce bone density and muscle mass leading to weight gain.Working out smart will support in combating the weight gain. Workout mistakes Women make-1.Not working out in the right intensity.Not pushing yourself.keeping the intensity low leads to no benefits. 2.Doing only Cardio-Neglecting weight training can reduce metabolic rate and not support in weight loss. 3.Doing only cycling and swimming-Opt for walking,jogging instead and shake up your workout routine to keep the muscles challenged and support weight loss. 4.Not watching your portion size-Eating right and right amount is essential.Body's nutrition demands are much lower for menopausal women and so reduce the portion. 5.You take it easy-Why not push yourself?challenge your limits?Menopausal women generally get into a comfort easy zone and so the weight gain. </span><span style="background-color: rgba(255, 255, 255, 0); color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;"><strong>You try to do it all on your own.</strong><br />Check with your doctor before increasing the intensity or nature of your workouts.. Once you have clearance, consider working with a physical therapist or personal trainer for guidance on strength training and performing more rigorous workouts. And if you really want to stick with your new program, recruit friends and/or family to join you. </span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;"> Ritu Shah Xersize </span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">9819788767</span><span style="color: #454545; font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">.</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-75908862642696539552016-05-26T02:17:00.000-07:002016-05-26T02:17:56.738-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: rgba(255, 255, 255, 0); font-size: 17px;">The 5 Components of Physical Fitness</span></h1>
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<a href="http://www.fitday.com/fitness-articles/fitness/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none;"><span style="color: rgba(0 , 0 , 0 , 0.7019607843137254);">Fitness</span></a></div>
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<a href="http://www.fitday.com/fitness-articles/fitness/body-building/" style="background-color: rgba(255, 255, 255, 0); box-sizing: border-box; text-decoration: none;"><span style="color: rgba(0 , 0 , 0 , 0.7019607843137254);">Body Building</span></a></div>
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<span style="background-color: rgba(255, 255, 255, 0);">We all have an idea of what "fit" should look like. For some people, it means having a sleek <span class="IL_AD" id="IL_AD3" style="background-attachment: scroll !important; background-image: none !important; background-position: 0% 50% !important; border-bottom-color: rgb(243, 147, 59) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; box-sizing: border-box; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">Hollywood</span> body, while others want to have massive <span class="IL_AD" id="IL_AD1" style="background-attachment: scroll !important; background-image: none !important; background-position: 0% 50% !important; border-bottom-color: rgb(243, 147, 59) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; box-sizing: border-box; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">muscles</span> or a perfect hourglass figure.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:<br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: 700;"><br style="box-sizing: border-box;" />1. Muscular Strength</span><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />The way to increase strength is to train with heavy <span class="IL_AD" id="IL_AD4" style="background-attachment: scroll !important; background-image: none !important; background-position: 0% 50% !important; border-bottom-color: rgb(243, 147, 59) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; box-sizing: border-box; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">weights</span>, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!<br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: 700;"><br style="box-sizing: border-box;" />2. Muscular Endurance</span><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />Endurance is the ability of your muscles to perform contractions for <span class="IL_AD" id="IL_AD5" style="background-attachment: scroll !important; background-image: none !important; background-position: 0% 50% !important; border-bottom-color: rgb(243, 147, 59) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; box-sizing: border-box; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">extended</span> periods of time. Rather than just lifting or carrying something for a few seconds, the musclesare used for minutes.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.<br style="box-sizing: border-box;" /><span style="box-sizing: border-box; font-weight: 700;"><br style="box-sizing: border-box;" />3. Cardiovascular Endurance</span><br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, <span class="IL_AD" id="IL_AD2" style="background-attachment: scroll !important; background-image: none !important; background-position: 0% 50% !important; border-bottom-color: rgb(243, 147, 59) !important; border-bottom-style: solid !important; border-bottom-width: 1px !important; box-sizing: border-box; cursor: pointer !important; display: inline !important; float: none !important; padding: 0px 0px 1px !important; position: static; text-decoration: underline !important;">blood vessels</span>) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.<br style="box-sizing: border-box;" /><br style="box-sizing: border-box;" />The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject's cardiovascular endurance.</span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-40154403940114769332016-05-26T02:09:00.001-07:002016-05-26T02:16:38.187-07:00<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">Tabata Xpress...You have always heard quality matters over quantity.Especially in the Fitness World Intensity plays the most important role in getting fit,lean and enhancing performance.Dr Tabata a Japanese scientist came up with a breakthrough technology in fat blasting.Enough research,science and results have proven the mindblowing results of Tabata training. Are you looking to challenge your current fitness levels? </span><br />
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Do you want to break plateaus? Lose weight?tone up? Simply Surrender and Do it!!!1 month to Transformation. TABATA XPRESS with Xersize. Time:<a href="x-apple-data-detectors://0" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">7 am to 7.45 am</a>(tue thu sat). <a href="x-apple-data-detectors://1" x-apple-data-detectors-result="1" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">12 to 12.45 pm</a>(mon wed fri) and <a href="x-apple-data-detectors://2" x-apple-data-detectors-result="2" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">7.30 to 8.30 pm</a>(mon wed fri). The express...way to lean you! Fees:Rs 3000. Per session Rs 500. Starting <a href="x-apple-data-detectors://3" x-apple-data-detectors-result="3" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">July 1,2016</a>. Register soon!</div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-26599016518955312672016-01-18T04:03:00.000-08:002016-01-18T04:03:12.464-08:00Optimistic outlook.<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="background-color: rgba(255, 255, 255, 0);">We bring you our last and most awaited story in this series. The end of our Marathon list of 30 inspirational stories is signed off by one such woman who has transformed and touched the lives of many. </span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">This is the story of a woman, who as a young girl in her twenties had a vision, fire in her belly and a zeal to chase those dreams. She was a management graduate with a high flying corporate job who changed her course to turn into a successful entrepreneur. </span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Yes, you are reading about none other than Ritu Shah.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">X-Er-size established in 2002, is the brain child of Ritu.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Her dream was to create a space for women to enjoy fitness with the latest scientific methods , a space for them to express freely , make long lasting bonds , create a social circle and instill confidence in them..Something unheard of and untried...</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">I would undoubtedly say she achieved more than just that .. </span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">These 29 inspirations we have read about have all been given this opportunity and platform to inspire us because of her vision.She has touched all our lives whether it was to run tht marathon ,get rid of PCod or Thyroid , combat muscle dystrophy and cancer or loose oodles of flab or even become successful professionals like me ,it's her hand that made it happen.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">She is passionate about fitness and has kept herself abreast with all the latest fitness courses whether it's Reebok, ACSM, Schwinn ,Pino Pilates or ACE ,she has 35+ certifications..and regularly attends fitness conventions.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">She started with 20 members and today Xersize boasts of 1000 plus clientele ...(yes we are a big family) Nothing deters her spirit ,whether it's a muscle pull or a spine surgery. She's back in action in no time .. A woman with a foresight ,who has set her sights on the next big goal .. A person who gives you a boost and keeps u believing that the world is your apple and nothing can stop you..</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">She does a perfect balancing act between her teenage daughter ,home and her ever expanding business which to her is just like her daughter which she calls "her baby ".What distinguishes Ritu from most people is her zest for life and her drive to achieve her goals.</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Anyone who speaks or listens to her will always have something to take back with them . </span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Her motto in life - Positive thinking and self belief are two most essential workouts to keep you in good shape!</span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">( written by Nirmala D'souza )</span></div>
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-9127448273636962152016-01-18T04:01:00.002-08:002016-01-18T04:01:34.540-08:00Total commitment and dedication.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 29. Sandhya Divekar,25 years old used to weigh 83.4 kgs in January,2015 on her 5'3" frame.She wanted to lose weight and decided to give gymming a shot.She is a simple,hardworking professional girl,working with a wealth management company.Sandhya's mother supported her in her weight loss journey and encouraged her to get healthy and fit.She stopped all junk food and street food which she used to eat regularly.At Xersize,she did weight training for upper and lower body,core toning and cardio exercises.Sandhya seldom missed her workouts and slowly her exercise intensity increased.She did circuit training,high metabolic training and followed various forms of body conditioning.In 6 months she lost 18 kgs.Today she weighs 65.5 kgs.Her goal is to be 57 kgs and she is consistently working on it.</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-88141783273330069882016-01-18T04:00:00.001-08:002016-01-18T04:00:07.151-08:00Gained Muscle mass.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 28. All stories have mostly covered weight loss and beating the bulge as the main context.Today's story is different from the rest.We have heard people going crazy with weight loss and lots of attention given to it.Any mag,book or article which covers a strategy to weight loss is a sure shot hit.What about people who are underweight?Find it difficult to gain weight?how do we tackle it?Here I present Tejaswani Panchal,34 years old,teacher by profession.She has always been very thin and underweight.She used to weigh 39 kgs 5 years ago and then decided to start working out with us.Her strength and stamina both were low and she used to get tired easily.Tejaswini wanted to gain weight and build on stamina,have day long energy with good immunity levels. At Xersize,we explained her the difference between healthy weight gain and unhealthy weight gain.She needed to gain lean body mass i.e muscle mass rather than fat.Tejaswini had a high BMR and we worked on her workout routine alongwith her nutrition plan.Healthy proportion of each nutrient was prescribed to her.Meal plans and timings were also prescribed.She worked out regularly,weight training and cardio as planned for muscle gain.Her regularity and dedication gave results.Enhancement in strength,stamina,higher immunity levels and above all weight gain.Today she chest presses 35 pounds and squats 60 pounds!Weighs 50 kgs and never ever falls sick!Tejaswini is toned and super strong.Her mantra is"Have patience,be at your goal,never give up and surely results will follow."</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-22150481167017117992016-01-18T03:58:00.002-08:002016-01-18T03:58:38.253-08:00Exercise keeps me toned,young and beautiful.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 27. Rupa Thakur,hotness personified..😀😀.Yes,she is one of our most toned,hot and super dedicated client.She can surely put any teenager to shame with that hot bod of hers.A mother of 19year old son and 44 years old is unbelievable when you see her.Simple clean eating and early dinners with no carbs at night is a lifestyle for her.Exercise is a must and life for her.Its weight training,aerobics and power yoga she does it all.Tried every form of workout routine bootcamps,spinning,Zumba,kickboxing and much more.She is always looking to push the bar,enhance her fitness level and challeng herself physically and psychologically.A quiet,patient and calm are words to describe the ravishing Rupa.Her mantra is,Early and light dinners are important for weight loss and also to keep the bulge away.</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-19191752564358718012016-01-18T03:56:00.003-08:002016-01-18T03:56:24.027-08:00Fat to lean<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 26. Its the story of 27 year old Sneha Khubani.She has been living in the city of dreams...Mumbai all by herself since 3 years.A graduate in commerce from Jaipur,later studied Interior Designing and now working in Mumbai.She weighed 98 kgs 2 years ago.Always wanted to lose weight and tried several ways and means to drop the baggage but nothing helped.At Xersize,she started with gymming and put in loads of effort.One achieves nothing without hard work and there are no substitutes for it.Sneha put in hours of exercising with right intensity training to come down to 71 kgs and drop loads of inches.She looks absolutely toned in her workout gear.Losing fat percentage is essential,being toned and lean is,fitting into a smaller jeans and clothes getting looser are all rewards of weight training.Lifting weights enhances BMR,prevents oestoporosis,keeps the body conditioned and muscles strong.Adding on Sneha trained in the right intensity.Many a times people work out either in very low or high intensity thereby not burning fat.Training in the fat burning,aerobic zone is the exercising in the right intensity.It supports weight loss and conditioning of the cardiovascular system.Sneha added on Zumba to her gym routine and many a days does morning and evening workouts.Its no easy task to stay alone,plan your meals,work hard,workout and lose weight.What keeps Sneha going is Motivation.Well Fitness is all about Motivation and see what gets you going??Sneha follows a clean eating plan with rare indulgence and hardcore performance training.Disciplined she is away from all distractions and temptations.Her mantra is"Follow the coach,your instructor completely.Surrender totally and have faith..Results will surely be yours."</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-85391770188314506952016-01-18T03:55:00.000-08:002016-01-18T03:55:01.073-08:00Fitness post retirement .<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 25. Happy Sunday to all.When I write these stories,I look for something unique and special that is different and ofcourse inspiring.We at Xersize have supported many women to totally transform themselves.The stories I cover everyday is of a woman of substance,someone who can move and motivate others. As I type this,Radha Venkatraman's image flashes in my head,her bindi,her jhumakas,her long chain and above all the brightening warm smile.Always smiling,connecting with everyone,has a word of praise for all and so beautiful in her being is what Radha is.A senior citizen,turning 61 years in a few days,retired and living her life now as she says post retirement.She was a bank manager for Indian Overseas Bank,worked long hours and had a hectic schedule.At home,living in a joint family and cooking both meals left no time for self.Her day used to start </span><a href="x-apple-data-detectors://0" style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); font-family: UICTFontTextStyleBody; font-size: 17px;" x-apple-data-detectors-result="0" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors="true">at 4.30 am</a><span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;"> and go on till 11pm.Till the age of 58 years,she had never seen what a gym looks like and had never exercised.After she retired,she decided to get fit and start exercising.So at 59 years Radha started with a lower body toning class thrice a week and as her stamina increased started with Zumba.Radha weighed 80 kgs then,now after a year is 73 kgs.Now she does hardcore weight training,alongwith Zumba and lowerbody toning class.Her fitness levels have enhanced tremendously,stamina,strenghth and flexibility all increased.Body fat percentage gone down and mental vitality at its peak.Radha feels homely in the gym and loves working out.If she misses her workout there is a feeling of incompleteness.Her speciality is her warmth,the love and compassion she spreads,her ability at 60 to dance on the latest numbers,move and groove with enthusiasm and passion.Hats off to Radha!!!Her mantra is"Irrespective of your Age,Find your passion..Do not wait for life to happen to you.Create it and live the Moment.Live NOW."</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-17965265582020854552016-01-18T03:53:00.003-08:002016-01-18T03:53:33.418-08:00Mount Everest expedition : breaking all barriers.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 24. Dr Parul Shah a very dynamic lady,well known opthamologist and truly passionate about whatever she does.We have known her now for nearly 8 years and seen her working out with absolute dedication.Doc is 55 years old and one can never ever make out that.Her age is not reflected niether physically or mentally.She has a child like quality,extremely enthusiastic and willing to merge with one and all.Dr Parul has done several half marathons,with good timing and most importantly had quick recovery.We have seen loads of people running the marathon,getting sore for days and not capable to carry on functional routine.While I pen this,I remember 5 years ago she had woken me up for Mumbai Marathon and infact even picked me up from home.That is truly a passion!Doc leaves tomorrow for The Mt.Everest expedition,will be mountaineering for 15 days. Leading a disciplined lifestyle,sleeping early,early morning workouts and simple meals have contributed to enhancing her well being.She operates mostly daily,see loads of patients,attends medical conferences,socialises and worksout regularly.Living her life fully in all areas is visible clearly.She loves step aerobics and keeps herself challenged by following the choreography of the instructor.A disciplined well planned life with integrity is what Dr.Parul leads.It's an absolute delight to train her.Her mantra is"Stop being Complacent,Keep your mind and body challenged."</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-30324890925425416462016-01-18T03:51:00.002-08:002016-01-18T03:51:22.483-08:00Twin Teen fitness.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 23. Khushi and Khubi Shah twin sisters,19 years old,aspiring Chartered Accountants and passionate towards fitness.Most 19 year old are not so motivated towards hardcore workouts but Khushi and Khubi are different.Girls of few words,calm and focussed towards their training.Both of them have been extremely good students excelling academically but always make time to workout inspite of their challenging CA exams.Mostly they workout together,lifting weights,running and Zumba.Unlike most of the girls,Khushi Khubi stand out in their own way not only being twins but their commitment towards everything they do in life.There is beauty in their calmness and silence.Both these girls have toned themselves,lost weight and build on stamina.Generally both of them come together,workout together and softly communicate with each other.Its wonderful to see them working out and what sets them apart is their calmness,they two together,both very intelligent and health concious!!Their mantra is"A toned body can carry off any attire and look WOW.So get a great body..Simply Exercise!"</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-9345824792993257402016-01-18T03:23:00.000-08:002016-01-18T03:23:46.479-08:00Sedentary to being active at 45.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 22. Health issues weaken our body physically and mentally too.They can make you fearful to live your life fully.Many a times we have seen people not doing things because they have had a health problem.Yes,we at Xersize encounter this very often.Clients fearful of lifting weights as they have oestoporosis,hypertension etc.Our fears stop us from experiencing life...going beyond our barriers.We live in our small comfortable world,wanting to do much more but not doing as we are fearful..what if this happens or that happens.Well,its important to be sensible and not fool hardy but taking risks is essential.I always say"Risk nahi liya toh jiya kya".Facing fears gives an access to freedom. So today,I share about a lady who was fearful of working out due to several ongoing health issues.High BP,Cholestrol,oestoporosis,thyroid,mood swings caused due to peri menopause.Neeta Shah 45 years old in 2005 a homemaker faced all these health problems and had never worked out.She was overweight and had a sedentary lifestyle.She wanted to exercise,lose weight,get healthy and fit but was fearful of exercising.Totally justified she was.We at Xersize believe Fitness For All -means exercises can be modified for every fitness level irrespective of age,weight,medical issues,fitness level and health problems.Its our ongoing endeavour to make people fall in love with exercising.Neeta surely had the desire to be fit and every goal starts first with a Desire.She had it and here we supported her to break the barrier,exercising in safe zone,a complete holistic well rounded exercise program was planned for her.Neeta followed it diligently,was candid and slowly all her fears went off.She lost nearly 15 kgs of body fat,blood pressure and cholestrol all under control.No aching knees and back,thyroid under control and she was totally transformed.Happy,confident and content post weight loss.She broke barriers at 45 started exercising,lost weight,transformed her body,changed her eating habits,her dress sense was different and above all was away from all the health issues.Regular exercise is Prehab and Rehab to all diseases. Today,after 10 years Neeta is leaner,lost more body fat and at peace with herself.Come what may,she never ever misses her workouts.Her mantra is"Acknowledge your fears but take actions to break them...Get up and Move."</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-1162253571925303612016-01-18T01:06:00.002-08:002016-01-18T01:06:50.590-08:00Baby fat loss.<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 21. Teenage habits and lifestyle patterns are set since childhood.To break our habits requires consistent effort.Today I write on the very one who publishes these stories on my behalf.Yes,I write and Niyati Mehta publishes it. Lets go back 13 years ago,Niyati was 17 years old then approximately 15 to 18 kgs overweight.No exercise,high carb diet and easy going attitude contributed to her weight.She decided to lose weight.We at Xersize supported her.Her determination was tremendous and soon all the baby fat was out.Her passion got her into a career of fitness.Her commitment to help others,train and get fitter made her a part of Xersize team and a thorough fitness professional.Enthusiastic and chirpy are the right adjectives to describe Niyati.She transformed herself totally with regular exercise in the right intensity,time and frequency.No junk food,balanced diet and no fad diets.She took it on as an endeavour to get fitter and participated in several Marathons.Her love for her career is visible in her being,totally reflects in her.She weight trains,does loads of functional training,cardiovascular workout and flexibilty training.As a teenager her favourite snack was milk and glucose biscuits and now she has not touched it for years.It does require commitment and loads of hard work to lose and above all maintain the lost weight.She did it!Her mantra is"Sleep well,8 hours a night.Lack of sleep can lead to weight gain and reduce body's calorie burning capacity"Early to bed,early to rise,Keeps you healthy,wealthy and wise.</span></div>
Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0tag:blogger.com,1999:blog-5365887812919397349.post-21234684204109785362016-01-18T01:05:00.002-08:002016-01-18T01:05:33.947-08:00Woman of steel!<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="-webkit-composition-fill-color: rgba(130, 98, 83, 0.0980392); color: rgba(0, 0, 0, 0.701961); font-family: UICTFontTextStyleBody; font-size: 17px; text-decoration: -webkit-letterpress;">30 Transformational Inspiring Stories. Story No 20. Hi readers,today I write on a lady whose determination is of steel unbreakable and who is totally unstoppable.Sunita Sancheti at the young age of 16 underwent a spine surgery and the effect was she lost all sensation and movement on her lower body,confined to a wheelchair for life but that did not deter her spirit.Surely it was very big jolt but with the support of her family and the best doctors worldwide she could manage her functional life not being dependant on anyone.Sunita is not the one who would be complacent ever,underwent rehab training,worked for several years in Chartered Accountancy firm.Ate light and as per guidance from the nutritionist to keep her body strong and also to regulate her excretory movement as she had lost all control on this.Planning her meals,eating as per guidelines and no over eating has been her lifestyle.Her doctor advised her to exercise to build strenght in her upper body and core muscles.She started working out 10 years ago,3 days a week and has consistently followed it.Sunita has participated in Mumbai Wheelchair Marathons and won several accolades for her performance.Sunita is a calm and composed person who can coach many.A role model for many.She does social work actively empowering people.Sunita leads an active life..travels,watches movies and socialises.Her spirit can move mountains.In 2014,she was awarded Empower women empower India excellence award.Her mantra is"Happiness lies within,be happy in all situations.Emotional well being is connected to your physical well being"</span><br />
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Ritu Shahhttp://www.blogger.com/profile/18095136903022431483noreply@blogger.com0