training (30)

Why You Should Plan A Yoga Retreat Today

There are many resources at your disposal to learn about the art of yoga. You can practice doing yoga poses yourself, following along in fitness videos, learn from a professional yoga instructor at a class near your home, or even go on what is called a “yoga retreat”.

To practice the art of yoga is straight to the point, if you try following along from an instructor, whether in person or in a video. There are some poses that can be difficult to either pull off or find yourself to be relaxed with. However, finding the right place to begin your path is not difficult at all.

If you are really looking to get an experience with yoga, and obtain a sound mind and body, a yoga retreat will help you do just that. These programs are aggressive, as well as calm at the same time, that take place from across the globe in areas known to be peaceful and tranquil, such as Rishikesh or Bali.

People who sign up for yoga retreats will have kindred spirits, some of which may even try to be instructors themselves through yoga teacher training courses. Unlike trying to do yoga poses on your own, or with others in a room when their crazy lives are going on around them, yoga retreats are for souls that are committed to escaping reality to become one with themselves.

These retreats take a week or more to complete, so do not expect this to be just a weekend activity. On a yoga retreat, you can leave your troubles behind to focus on achieving enlightenment. Plan a yoga retreat when you are ready to put everything on hold and have a week to stimulate your soul.

At a yoga retreat, you would be performing intense yoga workouts each day. Because students would be away from home, they would devote more time to practice, meditate, and pose, so that they can take their yoga mastery home with them and learn to be at peace wherever they may go.

Of course, most yoga retreats aren’t always about meditating and posing. Depending on what kind of retreat you are on and where you are in the world, you would participate in other fun activities with your classmates, including hiking, scuba diving, and other outdoor events. Places to relax at these yoga retreats include spas, masseuses, and saunas to restore your body after a day of flexing. Downtime is definitely necessary for yoga retreats.

Your instructor will be the same one that conducts yoga teacher training courses. Be sure to do some online research on the instructor before the journey begins, so you can be sure this instructor is capable of doing amazing jobs giving students a one of a kind experience, with a one of a kind personality to match.

You also would want to read up on the style of yoga that you would perform. Yes, they are not all the same. Different styles include Bikram, Prenatal, Jivamukti, Vinyasa, Hatha, and many more. Each style has their own philosophies, selection of poses, and levels of intensity, among other differences. Most yoga retreats will focus on one style, while others will offer more than one style, or a combination of multiple styles.

Whether you are new at yoga, or have been practicing in your area for a while, attending a yoga retreat will be well worth the time and money spent. Schedule your vacation in the coming months, and even if only for a little while, plan on achieving enlightenment with a getaway from the mundanity around you.

Read more…

Protein - Health and Fitness India, Knowledge and Experience from Worldwide

Click the images or the READ links below for the different protein-related articles.


Whey Protein, Casein, Pre / Intra / Post Workout Supplements (Nutrition, Diet) in India READ


Nutrition and Athletic Performance READ


Nutrient Administration and Resistance Training READ


BCAAs - branched-chain amino acids - leucine, isoleucine, valine - muscle READ


Bodybuilding Supplements READ


10824452473?profile=originalTips for Heart Health READ


5 WORST diet mistakes (for building muscle) READ

How to lift weights, lose fat, tone, sculpt and build body at gym



Shakti Saran

Read more…

Hi All, 

I'd like to thank Ms. Vani Pahwa to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

10824442465?profile=original1. Why did you decide to enter the fitness industry?

I have been an Indian Classical dancer since childhood and always been a physically active person. My passion for dance and physical activity always ran parallel to my career in IT. A couple of bad injuries, being told more cons than pros by "experts" led me to begin my study of the field of anatomy and fitness in detail. It was a natural culmination of my desire to beat the odds and be better informed. I guess my ability to do this for myself lead me to offer it in an effective manner to those around and here I am. Still learning and growing...

2. What are your specialties as a fitness professional?

Master Instructor with Evidence Based Fitness academy

Barefoot Training Specialist

BOSU Certified Personal Trainer

ACE (American Council on Exercise) Personal Trainer Metabolic & Functional Training

Vibro Gym Trainer

Reebok Aerobics

Reebok Step Program

Basic Life Support Provider (American Heart Association

I deal with a wide variety of clientele - sports persons, people with general fitness and weight issues, chronic ailments and people needing rehab. I work in conjunction with their doctors. I deal with all age groups - from kids to the old population.

3. What's a great piece of advise that you've given to a client?

It's for the client to say how great they feel my advise is :D

But I do tell most of them at some point or the other, "Whether you think you can, or you think can't, you are right". Everything one does is successful to the extent the mind and body are in sync. This holds true for just about anything and not limited to "holistic workouts".

4. Can you please share any major mistakes that fitness professionals make?

I think one of the major mistakes that any fitness professional can make is to think one size fits all. The human body is a complex thing and should be treated with respect. The value of continued education and keeping up with research in the field cannot be over estimated. Bring knowledge and integrity in what you do. Always be willing to learn . Experience cannot be short circuited. Learn and respect the fact that "fitness" means different things to different people.

5. Where do you see yourself professionally in the next five and ten years from now?

Learning and always reinventing myself and bringing all of that to my clients. Using my growing personal experiences to keep presenting evolving and more mature health and fitness solutions.

6. Your professional contact details






The Entire List of Health and Fitness Professional Interviews

For health and fitness professionals and businesses

Get found easily !!! Basic registration is free WEBSITE


Read more…


For fitness trainers, athletes, sportspeople, martial artists & others in India & abroad

Learn more about Dr. Nikhil Lad on

Book his courses with me, Shakti Saran, creator of Health and Fitness India network

to get discounts and free consulting sessions. Contact me HFIN FB Google+ LinkedIn

Message him or me for his course locations, dates and prices in India and abroad!

Dr. Nikhil Lad is a Functional Resistance training expert, fitness consultant, Karate exponent and Homeopath.

Dr. Nikhil Lad is the Proprietor of Total Activation and the Head Trainer of Fit 2 Function Training Institute.

Dr. Nikhil Lad works in India, USA and worldwide.


Primitive man and fitness to the modern gymnasiums. From hunter gatherers to the so called fitness freaks.


Covers all the important parameters you need to know for

  1. cardiovascular,
  2.  musculo-skeletal,
  3. flexibility and
  4.  neuro-muscular component of fitness.

Following are the modules of Fit 2 Function course Level 1:


Learn about the benefits of movement training, primal patterns, planes, kinetic chain and importance of core in functional training. Core activation technique and plank. Kinetic chain activation technique.

Theory and practical on advanced functional training, Hybrid training, specificity of balance,  proprioception and core stability.



Learn about gravity, center of gravity, base of support, factors increasing stability and important pointers on gait training.




The basis concept of Rebound exercise. Find out why rebounding is so much better than all other forms of of cardio exercises. 

Learn a new form of Cardio exercise. Rebounding works internally on a cellular level, NASA has done research on benefits of rebounding.  Learn the Science of G force and Benefits of Rebounding on musculo skeletal System, immunity and internal organ.




Learn Kneeling And Balancing Exercises On The Swiss Ball i.e.  

  • Standing Bridge,
  • TVA Activation tech,
  • Breathing strengthening on the ball,
  • Plank exercises,

Exercises involving Core Teaches you to activate your core while training. These exercises are excellent for spine stability and Strong Core.

Dr. Nikhil Lad Testimonial by

Sam Bhaktiar the Owner of Fitness Concepts, California, USA


Dr. Nikhil lad from Mumbai, India is a Homeopath, Karate exponent and Functional Resistance training expert.

He has conducted Functional training courses for Exercise Science Academy affiliated to ACSM, Golds gym, Power House gym, World gym & has regularly written for leading dailies and also authored books like “Complete Guide to Functional Training” and” Learn 2 Function”.

His Functional training exercises are based on Laws of Physics. His Functional Resistance Training prepares one to perform in any situation with notable improvements in stability, balance, reaction time, core strength and power

These are performance enhancing exercises done on a Multi Functional Trainer (MFT). The MFT cables allow to create ones own pathways and specific movement patterns, with resistance. These movement patterns are segregated into Pushing movements, Pulling movements and Lower body movements.

Learn more about Dr. Nikhil Lad on


All students will be receiving an informative book written by Dr Nikhil lad “Complete guide to functional training”.

CONTACT DETAILS : MOB: + 91 – 9920 5522 50  

Website address:, as well as can click for updates on

Book his courses with me, Shakti Saran, creator of Health and Fitness India network

to get discounts and free consulting sessions. Contact me HFIN FB Google+ LinkedIn


Read more…

Athletic teams are not only successful, multicolored and well-dressed out but, athletes are fit and versatile as well. It is the calisthenics and regular workout sessions that makes them fit and strong this in turn will results in need for equipment. When seen into an athlete’s fitness we can be very sure that his/her regular workout is what makes them versatile and flexible. It is all about the gears that spotlight on giving that power, during the workout sessions. So it is all with the athletic equipments and it is a good alternative to gym.


Any athletic event or sports program demands the imperative module of physical fitness and body conditioning; they are developed primarily by the athletic equipments. The equipments that are used for standard workout is all that matters when it comes to athletes physical well-being.The athletic equipments are intended to target specific areas of the body which will help the athletes pull off their physical goals and assist them in performing at the top of their game.

Tracknfieldgear offers a range of athletic equipments at discounted price. Explore a new range of athletic accessories from tracknfieldgear at discounted price and stay fit thereby heading towards a healthy life.

Read more…

UK Sport has make public a new three-year best coaching programme that will help carry up to 12 people in the run-up to the Rio Olympics in 2016. The £20,000 per person, per year scheme aims to turn those chosen into prospect leaders in their disciplines. “Our plan is to take British coaching from world class to world leading,” said Graham Taylor.

In spite of GB’s third place in the London 2012 award table, an information flagged training as an area for step up. The new money will pay the development costs for those chosen, with their earnings still being provided by each individual sport’s national governing body. In addition, a move to notably increase support of elite coaching for the next cycle will be measured by board in December.

UK Sport Elite Coaching Panel

Now here is a great and genuine athletic store as tracknfieldgear, where you can purchase a good quality of athletic training accessories like shot put, hammers, starting blocks, discus, basketball, starting blocks, etc.

Read more…

British javelin record-holder Goldie Sayers is set to start again full training in the New Year after a positive prediction following elbow surgery. She failed to be eligible for the Olympics final in London after tearing a ligament in her elbow. She saw her doctor again tweeted: “Elbow is healing as it should. My brace is off. “I now feel like I can draw a line under this Olympic cycle and start looking at the next.”

Goldie Sayers

Sayers broke the record with a throw of 66.17 metres at the London Grand Prix in July. However, she suffered the injury as she made her fourth throw and it successfully ended her chances of an Olympic medal. She still attempted to be eligible for the Games final but went out after three no throws – and then had to watch a contest in which she would have won a silver medal had she been fit to battle and able to repeat her Grand Prix throw.

Now here is a great and genuine athletic store as tracknfieldgear, where you can purchase a good quality of athletic training accessories like shotput, hammers, starting blocks, discus, basketball, starting blocks, etc.

Read more…

WADA changed length of bans for drugs Athletes

World Anti Doping Agency tactics to double the length of bans handed out to athletes found at fault of serious doping offences from two to four years. If the outline proposal is passed, the bans would come into force from 2015. Athletes are now suspended for two years for a first most important doping offence and banned for life if they test positive again.

“There is a strong want to make stronger the authorize articles in the code,” said president of Wada John Fahey. “This second draft has done that, repetition the length of suspension for serious offenders and widening the scope for anti-doping organisations to inflict lifetime bans.”

World Anti Doping Agency

Do you get fed up in searching of a quality online sports equipment? Here is a best athletic gear store where you can purchase a variety of sports equipments like discus throw, shot put, hammers, kettle bells, shot put, volleyball and all sort of training accessories with good quality. We carry the largest range of track and field equipments at discount price. Visit our online athletic store and have a great shopping!!!

Read more…

The time is changing so is the mind of people. We can see that many like to participate in sports event. But one should know all the basics rules of the game and should be properly trained by a professional coach. The coach suggests you to buy some equipment for practicing. The equipments you need to buy should be of good quality. Track n Field Gear allows you to choose from the best quality sports and Athletics training equipment. We sell all kinds of sports gear at very reasonable price. You will be the one to suffer if you buy low quality equipment. You always ask suggestion from your coach for buying equipment.

mini hurdle

If you are into sports and going to start learning a new sport then you would need all Athletics training accessories which are not available in most of the shops. The best place to buy training accessories is Track n Field Gear. Some of the accessories sold at Track N Field Gear are professional stop watch, marker flags, adjustable mini hurdle, shoulder harness, weight sets and accessories, waist harness, counter and No Bo.

weight sets

Professional stop watches are utilized for marking your time while training. It helps you to play in lesser time. As the name indicates a harness is attached to your shoulder which helps you in strengthening your shoulder muscles. The most important set for a trainee is the weight set. The weight set at Track n Field Gear consists of 1 set of dumb bells and a 6ft chrome bar with six 10 lb, four 5 lb, four 2.5 lb and two 25 lb plates. You even get weight bench like abs crunch bench which reduces your ab. You sweat a lot while workout and this means bad odor. So for reducing or eliminating the odor Track n Field Gear has introduced a spray called No Bo. You can carry this anywhere you go and can also be sprayed on stinking shoes, bags etc.

Read more…

Eriksson appointed as new coach for UK athletics

Peter Eriksson will replace for Charles van Commenee as head coach of UK Athletics. Eriksson, 59, was the UK Paralympic chief coach and assist guide the team to 120 medals at the London Games. In concluding third in the overall medal table, Britain’s medal tally was 17 more than the aim which had been set by support body UK Sport.

Peter Eriksson

Now here is a great and genuine athletic store as tracknfieldgear, where you can purchase a good quality of athletic training accessories like shotput, hammers, starting blocks, discus, basketball, starting blocks, etc.

Read more…

Athletics Shoes and its types

When you are shopping for athletic shoes it is significant to understand what you are getting and why there is so much importance on the type of shoe. Designers have taken into deliberation the fact that people want relieve but their feet need different types of needs depending on the sport they play.

Athletic shoes

Athletic Shoes

This type of shoes supports a broad variety of shoes that fit particular sports. There are several kinds including running walking, training, hiking and jogging. To find the best walking shoe you will want to ensure that it has enormous shock absorption.

Also, a rocker sole will make sure that you your foot is permitted to roll correctly when you are walking. If you are looking for a shoe for jogging, you want a relaxed cushion, stability in the heel, good reaction and it should be light weight and have air vents so your foot will breathe.

Track and Field shoes

These shoes will be used for football, soccer or baseball. For this type you will need something that is studded, spiked or cleared and you will need amazing that is comfortable but also has separable or replaceable parts.

Although athletic shoes are very significant for the definite sport you are playing many people want something they can wear all the time, and there are a variety of department shoes.

To buy all types of athletic equipments at

Read more…

Hi All,

I'd like to thank Mr. Sushant Sehgal to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

1. Why did you decide to enter the fitness industry?

Fitness is my passion. When I was in college I use to go for workouts in various gyms to know more about fitness. Then I started using those techniques taught to me by my trainers and used some variations in it. Then I thought it's better to come in this field, so that I can take my passion to a new level.

2. What are your specialties as a fitness professional?

I'm a physiotherapist and then I did diploma in yoga. Then when I decided to come in this field I applied and cleared my ACE exam. So my speciality is physiocare plus yoga along with fitness training. I prefer pilates and functional training more than weight training.

3. What's a great piece of advise that you've given to a client?

My advice is to be patient and results wil come automatically.

4. Can you please share any major mistakes that fitness professionals make?

Workout should be according to the needs and physical abilities of the member. Same workout is not recommended to all the people. As body type of each individual is different.

5. Where do you see yourself professionally in the next five and ten years from now?

My goal is to see myself, as an international fitness trainer.

His contact details:


The Entire List of Health and Fitness Professional Interviews

Read more…

Agility Chutes for Agility Training

For most track and field event, agility is a quality that you compulsorily need to possess. Without proper agility in your body, it would be very difficult to compete in any athletic sport. Resistance training is one of the best ways to improve agility. Speed and agility movement cannot be easily acquired. It takes a lot of time and effort to acquire proper agility and movement. It requires your muscles to be flexible and your reaction time to be high.

Some people are born naturally agile but some acquire it through hard work. However it is important to remember that the right way to achieve agility would be through resistance training that develops the strength of the entire body.

Agility Ring Set

There are many training programs that aim to strengthen the feet and the calves. However this does not contribute to total agility. Yes this would make your faster. However being faster does not mean you will be more agile. True agility comes from the reaction time and the response of the nervous system. This means you have to ensure that your body is in total sync with your movements for you to be totally agile.

There are various methods that you can work out to incorporate the whole body into agility training. You should make sure that while you do your agility training, the speed comes from your hips and not just your feet. Your hips and your abs are the muscle centers of your body. Therefore you should make sure that you derive power out of these areas and not just your feet or your arms.

Read more…

Several pages of photos of muscular girls and women who reflect beauty in strength!

I think that generally there's no one single look that's the ultimate best to all people at all times. For some people, a girl or woman might be a lot more muscular than they might find as beautiful, however, there can be people who will find that muscularity, strength and fitness as beautiful

Ladies, don't be turned off by lifting weights because you see a girl with lots of big muscles. It is generally very difficult to get lots of big muscles. 

Doing proper weight training with a nutritious diet and proper rest will give you a healthy and fit body and you'll not look like a man!

Don't be scared of weight training ladies! You'll burn fat, shape your body, have strength and feel beautiful! 

1500+ International Fashion Brands and Models are streaming their latest updates on FASHION DESIGNERS INDIA

Victoria's Secret - Like its heaven on earth, Masters of art, beauty & creativity !!!

See many videos on

Where are the fashion bars/pubs in India where such shows are streamed and fashion related events happen? Reply on BFFI - Beauty Fashion Fitness India Google+ Facebook

Victoria's Secret Angel Workouts

Female Fitness and Bodybuilding workout motivation - HEARTBEAT

Female Fitness Motivation - I Believe in Fitness

Female Fitness Motivation - Girls who lift

Female Fitness Motivation The New Future

For Many Workout Motivation Videos, see Beats n Bods site

Read How to become and grow as a model - Health Fitness India Article

Top brands are on the Health and Fitness India site and more and more people in India are learning about them

Grow your business with Facebook, Google and your own website with our services.

Message me Shakti Saran Facebook Google+ LinkedIn to get details. Best!

Read more…

Features of Weight Lifting Exercises

If you are eager to develop your muscles and remain physically strong and agile, then you should start weight lifting exercises. Weightlifting is also one of the Track and Field Events.As a first step, you must identify the weightlifting exercises that will work best for you - after studying your present fitness level, the goals you wish to achieve and the time frame.


To obtain a total body makeover, you must choose a combination of weightlifting exercises that will work on each of the muscle groups. Your major muscle groups are the back, the chest, the shoulders, the biceps, the triceps, the quadriceps, the abdominals, and the legs.

Before commencing the weight lifting exercises, make sure that your daily workouts do not last beyond 45 minutes - as weight lifting for long hours can have negative effects.

  • The squat is a simple and yet an important exercise performed by squatting down with a weight held across the upper back and standing up straight again. If need be, you may use lifting belts to help support your lower back.

  • The next significant weight lifting exercise should be the leg press that is performed being seated by pushing a weight away from the body with the feet. It is preferable you use the leg press machine – but, you have to be cautious as overloading the machine can result in serious injuries.

  • You should include the commonly practiced deadlift into your list of exercises. The deadlift is performed by squatting down and lifting a weight off the floor with the hand until standing up straight again. You can use athletic equipments like dumbbells, barbell, trapbar or Smith machine.

  • The leg extension exercise is performed while seated by raising a weight out in front of the body with the feet. The legs extension serves to also strengthen the muscles around the knees and is an exercise that is recommended by physical therapists. You can use the leg extension machine for quick results.

  • The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise focusing on the hamstrings. It is preferable to use a leg curl machine.

  • The snatch is widely practiced and it is one of the two current Olympic weightlifting events. The nature of this exercise is to lift a barbell from the platform to locked arms overhead in a free flowing movement. The barbell is pulled as high as you can manage.
Read more…

Hi All,

I'd like to thank Mr. Gurnit Singh Dua, Founder of The Fitness Factory, to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

1. Why did you decide to enter the fitness industry?

I was studying in England, and was impressed by how health conscious Britishers were. Whether it was hitting the gym regularly, or playing outdoor sports like football and rugby or even going for activities with their friends and families like hiking , trekking but fitness was something which was a part of their everyday life.

I was hooked onto body building as a result and started visiting the local gym in Bristol, UK.

My personality was totally transformed from a bulky 97 kgs to a super fit muscular guy weighing 76 kgs at 5'11 height.

I came back to india, and almost immediately started India's first professionally managed personal training company, The Fitness Factory ( and there has been no looking back since then (2005).

2. What are your specialities as a fitness professional?

I have several qualifications in Fitness and experience of over 10 years in Fitness / fitness studies .

I am certified by –

International Sports Science Association (ISSA)

Pilates Institute of America (PIA)

Fitworx as a Gym and Aerobics Trainer

American Heart Association in Heartsaver First Aid

Gayo Fitnesse in CPR and AED course

I am the founder of India's first professionally managed Personal Training academy: The Fitness Factory (

Furthermore, I am also the academics manager/representative of various reputed institutes like International Sports Science Association (ISSA), Pilates Institute of America (PIA), and American Heart Association (AHA) in Delhi/NCR, vide Gayo Fitnesse, Mumbai and I have helped several hundreds of trainers get their certification.

I am also actively involved in promoting various other fitness services as ZUMBA, Body Pump, Kick boxing and has also tied up with World tae kwon do federation in promoting martial arts.

My clientele include various top gyms like Golds’, Fitness First, Fuel, muscle magic.

I have personally trained over several hundred people (including the American embassy, Unitech MD Mr. Sanjay Chandra, ICT CEO Ms Himani Kapila, Bollywood actress Zoa Morani and various other prominent businessmen, lawyers, cabin crew, etc.) helping them achieve the desired goals.

I have also provided consultancy to the INS (Naval Academy, Delhi) for up gradation of their equipment and sports surfaces.

I contribute regularly to Mail Today newspaper.

3. What's a great piece of advise that you've given to a client?

Always take one step at a time and stay focused (You can only achieve the desired result if and only if you have an aim, a "LAKSHYA")

4. Can you please share any major mistakes that fitness professionals make?

- Being Presumptive

- Not being on time for their sessions (either at home/gym) and worst not informing the client

- Not dressing/smelling appropriately

- Overconfidence and not being open to the idea that one could know more than them also

- Pushing the clients too much (where it could be dangerous)

5. Where do you see yourself professionally in the next five and ten years from now?

I would like to see myself training the trainers on a PAN INDIA level in more than one disciplines and improving the level of Fitness / fitness sciences or fitness relates services here in India.

I would also want to start something where I could train all fitness trainers / professionals the art of effective communication with not just their clients but also their peers / subordinates and/or bosses.

The Entire List of Health and Fitness Professional Interviews

Read more…

Bugger that word... perfect. Perfect is a state of mind. How about rather than focusing on that, let's look at the first two words... Self Discipline.

Self discipline is the driving force to practice. You have to be willing to focus on achieving and surpassing your goals and nothing else when engaged in the practice. Everybody has their passion. For me, martial arts fills that gap. I've been at it now for over 30 years. At this point honestly self discipline has gone a bit lax. I practice now because it's what I do, but the only time my self discipline to train really kicks in is when I'm doing something new. The material I teach is so engrained in my mind and body... I admit, I slip a bit.

BUT... on the new stuff to learn and do... ooooohhhhh... razor focus comes back, hard edged training mentality surfaces. Nothing else matters except what I am doing exactly at that moment.

Last night in my Chen Taiji Quan class, that showed up happily again. After performing warm ups and a bit of tui shou (Push hands), we performed the Yi Lu (first road or form) routine. We picked two movements to practice. There's a total of four motions. So for the next 90 minutes, I gladly & happily did four motions. Over. And over. And over. Then we grabbed a partner practiced for a while longer.

I left sweaty, a little sore and feeling more fulfilled than when I walked in. Was it an endorphin dump? Yeah sure. Was it self centered accomplishment? Yep. You betcha. Was a light cardio workout? Got that too... More than anything, it was the overriding sense of self discipline radiating. That sense of right then, right there, my focus and determination to do a thing was sharper and more pointed than any other time during my day. I could have done anything, literally anything, better than I normally could at that time.

Now the next thing to do... increase that self discipline arena to more than just one aspect of daily life.

But as with everything practiced... ONE STEP AT A TIME!

Read more…

Hi All,

Yesterday someone mentioned to some people that he wants to get motivated back into the LESMILLS BODYCOMBAT class and that he had been highly regular with it before. I mentioned that he could've hit a plateau and that then shared some things on which someone else mentioned that whether I had a read a book because what I was mentioning was very similar to the book. I told him that I haven't, however, I had once hit a plateau and that then my martial arts teacher had shared about it with me on which I've thought and worked on by myself since then. One thing of difference between the book and me according to the person was that I had mentioned that when in a plateau, be in and enjoy it and also try to come out of it simultaneously whereas the book didn't mention about coming out of it simultaneously. The person mentioned that he would scan and send me the pages of the book which mentions plateau which is very kind of him and that I gave him my card having my web-site on it for my contact details.

Also, I'm sharing this which mentions:

As I was once told by a very wise teacher, "If you find yourself on a plateau, sit back and enjoy the view." Plateaus in martial arts are often inevitable, so if you want to continue your training, you will have to manage it in some way. However, it is important for you to understand that being stuck is just another opportunity for you to rub against the tough spots. Because after enough rubbing and polishing those tough spots, you can be certain they will eventually become smooth enough for you to slide right off your plateau.


Shakti Saran

Read more…

Hi All,

I'd like to thank Ms. Richa Sharma to consent for the interview with the Health and Fitness India network. Our Q&A are as follows:

1. Why did you decide to enter the fitness industry?

I was always a fitness enthusiast and I realized that in most of the gyms I went to, there were no properly qualified trainers. Most of their methods were outdated and non-scientific. Most of the trainers have been focusing on body-building rather than overall fitness. As a result the desired results were rare or limited. Sometimes I used to get nagging injuries as well. It was a continuous journey rather than a single incident and exploration of exercising concepts that made me aware of proper training methods. Once I achieved what I wanted, I decided to turn it into a career and help other people.

2. What are your specialties as a fitness professional?

• Handle the progression and transition of all the clients into new, more effective exercises.

• Make exercise programs based on specific, customized needs and goals.

• Create and implement complete and individualized time based programs which include weight goals, diet specifications and menus, physical training and exercise, and lifestyle changes.

• Focus on motivation and program adherence.

• Correct assessment of posture deviations and prescribing correct and safe rectification methods.

3. What's a great piece of advise that you've given to a client?

One of my clients is a middle aged woman. She had not worked out or had any kind of exercise in many years. The moment she joined a gym, she expected immediate results. Also just by looking at other regular gym goers, she started to expect the same fitness level as those members. I had to tell her to be patient and consistent with her workouts as one cannot undo the damage caused by several years of unhealthy lifestyle, instantly. Its important to work on strong foundation and to start with modest, short term goals.

4. Can you please share any major mistakes that fitness professionals make?

Trainers sometimes introduce too much too early, without even working on the basic movements in order to impress the client. This can sometime lead to injuries. If a client is de-conditioned, before introducing movement patterns, trainers should first work on stability and mobility training.

5. Where do you see yourself professionally in the next five and ten years from now?

I would like to educate myself more. Since obesity is like an epidemic now I would like to complete "Lifestyle and Weight Management" certification. I want to reach out to more people who are in need of expert guidance and want to promote Fitness as a Lifestyle habit. Also I have started my own Facebook page called "Quickfit by Richa Sharma" through which I am regularly posting Fitness updates and facts.

Her professional and contact details:

• ACE (American Council on Exercise) certified personal trainer. Certificate No. - T160334

• PIA (Pilates Institute of America) Certification

• Attended and completed “Training the Core” webinar by exercise physiologist Pete McCall, one of the founders of ACE IFT model.

• Successfully completed ACE IFT (Integrated Fitness Training) model.

• International Red Cross CPR

• Kettle bell workshop with Steve Cotter 

• Completed a continuing education program with ACE on "Fitness and Menopause"

The Entire List of Health and Fitness Professional Interviews

Read more…

Strength & Conditioning for Kids: How and Why?

Someone in class tenth asked me today that whether doing push ups stunts height because that's what his school teacher who has a PH.D. told him.

I told him that I would search on this and then share the same with him. 


Age Guidelines

Generally, if your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training.

A child's strength-training program shouldn't just be a scaled-down version of an adult's weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.

Kids as young as 7 or 8 years old can usually do strength-training activities (such as pushups and sit-ups) as long as they show some interest, can perform the exercises safely, and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.

Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.

About Strength Training

Strength training is the practice of using free weights, weight machines, and rubber resistance bands, or body weight to build muscles. With resistance the muscles have to work harder to move. When the muscles work harder, they grow stronger and more efficient.

Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.

The goal of strength training is not to bulk up. It should not be confused with weight lifting, bodybuilding, and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.



In the right environment, and with proper supervision and technique, strength training for kids has been deemed safe and effective for kids and has been approved by the American College of Sports Medicine, the American Academy of Pediatrics, the American Society of Sports Medicine, and the National Strength and Conditioning Association.

It is thought that strength increase in children who participate in strength training involves changes in the muscle that already exists. A muscle works by nerve firing, and strength training in children and adolescents changes the way the nerves fire, such that more muscle fibers are activated by each nerve. This increases muscle strength in children without changing the composition of the actual muscle.

Contrary to prior understanding, new studies have shown that growth plates (the areas of primary growth at the ends of longer bones) in prepubescent children are not at high risk of epiphyseal fractures when the training adheres to these guidelines. Strength and conditioning training can actually enhance bone growth; the greatest amount of bone formation occurs during childhood, and strength training can serve to create stronger bones if done correctly and in the proper setting.

Is Strength Training Effective for Kids?

Studies: Then and Now

We now have a better understanding of the neurology behind muscle hypertrophy, and strength training in general, than was common 25-30 years ago. Studies done in the 1970s and 1980s which debunked the validity of strength training were later denounced by the American Academy of Pediatrics for using inaccurate parameters and excluding important studies on natural strength gained by children. For example, in the 1970’s, researchers didn’t realize that it took six weeks for the motor units to change in number and size.

Contemporary studies have altered that approach and have determined that children as young as six years old “can improve strength when following age-specific resistance training guidelines.”

(Benjamin, Holly J. MD; Glow, Kimberly M. MD, MPH, Strength training for children and adolescents. The Physician and Sports Medicine. 2003, Sept; (31)9)

Two studies used the twitch interpolation technique to determine the effects of changes in motor unit activation on strength increases in preadolescent boys when in a proper training environment. This technique involves delivering single electrical pulses to a muscle when the subject is at rest and while the subject attempts to produce a maximum voluntary contraction. The training sessions lasted ten weeks; when it was over, they saw a gain of 9% in the boys’ elbow flexors and 12% in their knee extensors. Strength gains were due to increased neuronal activation, intrinsic muscular adaptations, and motor coordination (learning). While muscle strength increased, the size of the muscle did not.

(Ramsay JA, Blimkie CJ, Sale DF, et al.. Strength training effects in prepubescent boys. Medicine & Science in Sports & Exercise. 1990; 22(5):605-614)

Movement Intelligence

An instinctual factor in sports, called “movement intelligence”, has also been shown to increase after a course of strength and conditioning training. Movement intelligence is when all the parts of the body learn to coordinate movement together in the most effective way. With proper training, this state is achieved with no conscious thought, e.g., when a basketball player jumps up for a rebound or when a baseball player swings at a pitch. The muscles involved with these movements and responses become more inherently and instinctually conditioned to react quickly and properly, resulting in increased ability and a reduced risk of injury. Since movement intelligence is learned, and since children tend to learn quickly at an early age, it is best to teach it as early as possible.

(Ramsay JA, Blimkie CJ, Sale DF, et al.. Strength training effects in prepubescent boys. Medicine & Science in Sports & Exercise. 1990; 22(5):605-614)

Strength and conditioning training for children can be safe and effective when proper safety guidelines are met and each child’s program is designed appropriately and individually. A pre-training evaluation by a personal trainer is necessary, along with a post-training evaluation, and the child must be supervised throughout the course of the training by the trainer. Likewise, the child’s parents must take an active interest in the regimen without resorting to forceful excess. The quality of each training session should be stressed over the quantity of sessions, and when applicable, the training should be as sport-specific as possible. Most importantly, a child undergoing strength and conditioning training should never stop having fun doing it.

Read more…

Blog Topics by Tags

  • in (110)

Monthly Archives