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See below a variety of selected videos and online resources for Biceps Exercises

Fitness and Bodybuilding Workouts for Health and Fitness in India!

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Biceps Fitness Motivation



I watch several videos and then share those which seem to cover valuable details. 

Also, kindly note that the different videos might cover the different valuable details and hence before doing an exercise, it'll be best to watch all related videos and consult a personal trainer and a general doctor since I'm neither of those two but a fitness enthusiast who shares valuable resources to save time and effort of people. 

There's a search bar on the top right side of this page to find more on the site. 

You're welcome to add your videos through your blog posts. 



Warm ups: mobility exercises will prepare the body to move quickly and efficiently

Top 10 Exercises Done Incorrectly and that How to Do Them Correctly by NHS

Two Reasons Why Your Biceps Won't Grow! by Scott Herman

Biceps workout with VIctor Martinez

ARM WORKOUT REVEALED Natural Teen Bodybuilder Christian Guzman

Bodybuilding - Biceps Workout with Rob Riches

How to Get Big Arms - MUCH FASTER!! (Triceps and Biceps)

3-D BICEPS EXERCISE - Make Those Biceps "POP" With This 1

Reverse Barbell Curls

Concentration curls - Biceps Exercises

Alternating hammer curls (standing with dumbbells)

Biceps Exercises: Barbell Curls

How to develop biceps (for men and women)

Pull Up Exercise

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Hi All, 

Testimonial by Reema Sarin an actor, model, dancer & founder BOLLYFIT for Shakti Saran, Health Fitness India work.


I'd like to thank Ms. Reema Sarin an actor, model, dancer & founder BOLLYFIT 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? 

Well, I started BOLLYFIT about 10 years ago in 2004. At that time, I found that people were getting bored of the traditional aerobic workouts, and were looking for new ways to keep fit and lose weight. It was around that time, that ‘bollywood remix’ music and new bollywood dance choreographies became a huge hit globally.

I decided to mix all 3 popular rages– that is International Fitness moves (Aerobics, Step Aerobics and Cardio Kick-boxing); Bollywood dancing and Bollywood music (at increased speeds) so one can get a high energy fun workout!

BOLLYFIT is my own fusion of sophisticated bollywood, bhangra, hip-hop, jazz, modern, funk, flamenco and fitness dance and aerobic dance moves, synchronized to popular bollywood music at 200 beats per minute, the first of its kind and the fastest in the dance and fitness industry globally!

How important is fitness in today’s fast paced life: 

A healthy body complements a healthy mind. Both go hand in hand. Exercising is the best stress buster, and in today’s fast paced times, it certainly helps to keep fit by engaging in any kind of fitness activity or sports.  Fitness should be a key component in anybody's life simply for the fact that it makes you feel better. Here are some key reasons and benefits of being Fit:

More Confidence

One of the first benefits that come to mind is confidence or raised self esteem. After all when you feel good you look good and that definitely shows in a person if they take care of themselves.

More Energy

People that exercise have or seem to have more energy than people that don't. For example, if you where to do cardio in the morning before you went to work, your day would run smoother and you would be more upbeat for the day? Working out might seem like a chore at first. You might even feel like you have no energy to workout. However remember this, working out on a regular bases give you more energy in the long run.

More Organized

I am drawing from personal experience here but whenever I am on a structured program or workout regime, I become more organized in other areas of my life. Area's such as work, friends, family and leisure time. So try making fitness a part of your life. You never know what you might be able to accomplish.

2. What are your specialties as a fitness professional?

Being in the industry for a decade now, today,  I am a well known fitness model and fitness media personality. I recently completed both, the Delhi and the Mumbai Marathons of 21.097 kms, much before the stipulated time of 3 hours and received medals for both races respectively.

I am a leading Fitness and Bollywood Dancer & Choreographer in the country, with international experience and training in the Fitness Industry in the US and in South East Asia (including Australia).

I conceptualized and launched my ‘BOLLYFIT’ Dance Program, which is a fusion of scintillating and sophisticated bollywood and fitness dance moves, which are carefully synchronized to popular bollywood music.

It’s the only one of its kind fitness dance choreography which gives you the amazing thrill of bollywood, jazz and funk dancing along with the fun combination of international dance aerobics, step dance aerobic and cardio kick boxing moves your favorite fast paced bollywood music of speeds of 200 beats per minute (bpms)!

I have has organized Fitness Dance Shows, including at the Youth Nexus Festival’, sponsored by HT City in Delhi, ‘Dublin Night-Club’ in Delhi, ‘FBAR (renamed as ‘Venom Lounge’) in Hyderabad, amongst others. 

I have launched the BOLLYFIT Program’ as a motivational fitness dance program in schools (The American School, Delhi), corporate companies (AppLabs, IBM) and Hotels (Taj Group, Four Seasons Group) and Resorts all over India. I have been instrumental in promoting fitness in, as well as in introducing and promoting BOLLFIT group fitness workouts in all the premier Fitness Clubs and Gyms in the country.

I have showcased the ‘BOLLYFIT’ programs, on all the prime TV channels in the country, including STAR News, ZEE, Aaj Tak, CNBC (Goodlife Program), ‘Raat Baki’ on NDTV (Bollywood Fitness Parties), as well as given interviews to the mainline dailies, lifestyle and fitness publications and magazines like Times of India, Hindustan Times, Pioneer, Atelier Diva, Hotel Business Review, Capitol Post, amongst others.

“My classes are fun, high energy, fast paced and rejuvenating. ‘It is actually not just about losing weight, but about keeping fit; improving flexibility, stamina, endurance, strength and leading a high-energy life. People join the ‘BOLLYFIT’ Program to work out in high energy and power filled group fitness classes.”

BOLLYFIT is a sure shot calorie burner. The fitness dance moves work out each and every muscle in your body in a very distinct way, all very addictive and help you actually de-stress and unwind as you workout.

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

I encourage clients to adopt fitness as a lifestyle and make it a part of their everyday regimen, so they remain healthy in their daily lives. There are many new Fitness workouts that are working wonders, as they not only are excellent calorie burners, but are fantastic for muscle toning and building strength and stamina. They help to Increases your speed, balance, flexibility, coordination and sharpens reflexes.

Additionally, they provide the ‘fun element’, which ensures that you get an enjoyable workout without feeling the burden of exercise. It releases what we call in layman terms ‘happy hormones’ in the body, leaving you feeling great!

For any exercise, Mornings is the best time as the body has maximum energy in the morning after a night’s sleep.

For exercise, they should wear comfortable cotton, lycra exercise clothes, which includes tshirts, stretch pants, tights, aerobic dance wear. Basically, cloths that don’t restrict aerobic and dance movements and allow the skin to breathe and allow full body movement. But even more important thing are the shoes – they need to be of a flexible sole for dance movement and have a good base to provide substantial support for high impact landing.

I also advise my clients to adopt healthy eating habits, and adopt a high protein, low fat and complex carbohydrate diet with lots of fruits, vegetables and water intake. 

Eating - thumb rule - Calories in have to be less than Calories burnt. So eat healthy on most days. NEVER GO ON CRASH DIETS. Eat lots of protein - daals, tofu, fruits and vegetables. White meats instead of Red. So chicken and fish are better than lamb, pork, other red meats. Just cut out excess salt, sugar, alcohol, fried snacks (so no samosas, chips, etc). There are plenty of low fat snacks to have, for a whole wheat toast with tomatoes and some pepper, instead of say a cheese toast. Deserts - stick to jellos, etc not the heavy deserts like 'halwa', creamy deserts, etc. Stick to Low fat milk and yogurt.

Avoid white carbohydrates - so no 'maida' and stick to whole wheat pastas and breads.

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

We are finding that our people are getting increasingly fitness conscious, and are constantly looking for new, innovative and fun ways to workout, lose weight. For optimum fitness, it is good for your body to experience different kinds of workouts.

Fitness professionals at times stick to old and outdated fitness regimes which aren’t very effective and also get boring for clients. Sometimes fitness professionals also tend to follow 1 type of fitness routine and in doing so, wear out the body muscles.My advise to all fitness professionals is to stay updated with new fitness regimes and vary the fitness routines they teach their clients. 

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

With Bollywood music becoming increasingly popular not only with Indians but also expats, professionally I see myself and BOLLYFIT going global! Today, I teach Bollywood ‘Rock Aerobic’, ‘Pop Aerobic’ and marathon advanced ‘Trance Aerobic classes’, which are all very addictive forms of exercise.”

BOLLYFIT Dance is one of the latest and most innovative concepts, that is taking both, fitness and dancing to a completely new level as it talks about a completely new concept internationally, called 'fitness dancing'. BOLLYFIT has completely glamorized fitness, as it is also the first fitness dance program to be taught in nightclubs and discotheques (during non night-club hours), which has been a great hit, as for the first time, a fitness workout has moved out from Gyms and Fitness Clubs, to Nightclubs.

The special BOLLYFIT moves strengthen your muscles and the BOLLYFIT stretches really increase flexibility and really relaxes all your limbs.  Some of the super fast high energy dance moves will give you fantastic workout as you feel your fitness level going to a higher level, giving you increased calorie burn.

6. Your professional contact details

Reema Sarin

Office: 26873133

Mobile : 9871698894

Email and

Some useful links:

Reema Sarin's Profile:

Join on Facebook - Reema Sarin – The BOLLYFIT Girl!

To receive your weekly fun dance and fitness tip, Join The BOLLYFIT Club on Facebook today!

Reema Sarin - Twitter

Reema Sarin Blog


The Entire List of Health and Fitness Professional Interviews

For health and fitness professionals and businesses

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Om Praise to all Gods Shachi Health Fitness India


For image details, see the image slider with related images on's_location_in_the_universe

God, I don't understand but I think what's important is that you do.

A friend told me today that she wasn't able to sleep last night and was having a headache today. She has had sleeping issues for years. I wish her best.

During gym, I thought that I would share with her what I've been doing for many years since when I went to USA for college.

This has been my prayer for around fifteen years which I've started to do since years: "Om, sare bhagwano ki jai, baba amma ki jai, Om." (Om, Praise to all Gods, Praise to father mother, Om.) In my prayer, baba amma started Ramashram Satsang in Mathura and are spiritual gurus of my family since my great grandfather's times. I've read several of their books and I find those books human. Our baba has mentioned about the progress of USA due to how the people are generally there.

There have been times when I've repeated this in my mind several times before sleeping. Generally, I say this sometimes but I say this everyday before going to sleep. I've found that I almost always sleep well and generally fall asleep right after closing my eyes. I also pray to the universe to give me energy which is a part of my meditation practice which is a modified version of what baba created. Generally I also say "Mujhe bal buddhi vidya deejiye. Main balwan buddhiman vidwan banu." after saying the above.

Since some years, I also daily say "Bhagwan mujhe pyaar deejiye, meri raksha kariye, mujh par daya kariye, mujhe shama keejiye". I started saying this after I learned about Chanakya neeti and somehow felt that it could also lead to people doing something negative unless the best people are applying the same. I kept feeling this and someday I got thought of pyaar (love), raksha (protection), daya (kindness) and shama (forgiveness) as my principles and my requests to God.

I'm sharing this because when I thought of sharing my prayer with my friend, I realized that I didn't have my phone with me. It was on my mind and after leaving the gym, a security guard at the mall came to me and asked me what was in his hand. I saw that it was a pepper spray generally used by women for self-defense and told him the same. He had sprayed it in his eyes while opening it and so I told him to wash his eyes which he had already done. I asked him where he found it and he showed me a car and said that some girls had come out of it. I told him to return it to them because they might not realize that it's not with them and then if they need it then they wouldn't have it.

I asked him his name and he said Om Singh and that made me think of sharing the above with everyone. Before starting college, I had attended a community college for a semester while I was staying with my uncle in USA. I used to make swastika and sometimes also Om on my answer sheets and my uncle was informed from college about it and my uncle had shared with me that swastika might be taken as related to Hitler. Since then I had stopped making it on my answer sheets. I was highly grateful to my uncle and the community college to had given me world class opportunity to learn and experience life in USA. Om, sare bhagwano ki jai, baba amma ki jai, Om.

Several years ago, my grandmother (dad's mom) had given me a mantra:

asato mā sad gamaya (From ignorance lead me to truth)
tamaso mā jyotir gamaya (From darkness lead me to light)
mṛtyor mā amṛtaṁ gamaya (From death lead me to immortality)

The above is also used at the end of 3rd Matrix movie. The 1st Matrix movie had released the 1st year of my college and I had watched it then. Amazing is that my dad had visited me for a few days then and I had asked him to go with me for the movie. Now I remember that when I was going to Canada for Masters (I withdrew from the program after few months due to personal reasons even though the college was great in general), I had visited my dad in Hyderabad from Delhi due to a friend's wedding and I had asked him to go with me for the Dark Knight movie which had released then.

A classmate in Canada had asked me who I missed in India and I had said my grandmother (dad's mom). When I returned to Hyderabad, I saw her very ill and I asked family to take her to hospital and she passed away after some months. It was a blessing that I was with her then. She had Alzheimer but when I returned and asked who I was, she said my name. Recently, when an aunt said that someday she'll be old and who'll take care of her because they want to send their son to USA then I said that she has another son. I wish I'll be there for them as needed.

I wish people would realize that along with everything we do for ourselves, our family, our society and our world are also a part of us. I think that it's not about distributing equally but about enabling equal opportunity. Also, I wish that people in general would realize that rather than producing and bringing up children who'll live average and even miserable lives, have only so many children for whom the parents can provide good to great opportunities for them to maximize their human potential.

Moreover, it's a blessing that today I'm sharing the above: Today is Navratri dedicated to the glorification of Shakti, the feminine form of the Divine. During these nine nights, the mother goddess is worshiped in nine different forms. Navratri culminates on the 10th day with the festivities of Vijayadasham, also known as Dusshera. It celebrates the triumph of good over evil. One of my companies is named Shachi Health Fitness India Pvt. Ltd. and Shachi is one of mother Goddesses who's the beautiful and powerful one. I wish more and more people in India and our world would get value from I had to stop it some years ago because of expenses, however, after Nirbhaya case in Delhi, I decided to bring it up again. Today I thought of sharing my prayer with my friend and a guard showed me a pepper spray which had possibly fell from a girl. I wish she'll get it back and be increasingly prepared to fight and defend herself. Someday I wish to also contribute to enabling women with arms including required training.

I've no issues with being commercial and building and growing the most successful company possible, however, sometimes it seems that people are only commercial and lack purpose for doing that work. I've shared with a variety of senior people to do something increasingly well for self-defense for people, however, it seems that due to their negative experiences that they've been distancing away from a purpose even though the commercial aspect does interest them. I feel that such people might even contribute at some level but wouldn't achieve top level greatness in that work. Of course, even if they can contribute lesser, it's much better than not contributing at all and then there are people who are even worsening us and our future generations.

I generally don't celebrate festivals in strictly religious ways, however, I respect them. I've started to feel that when we believe in God then we're always in prayer. I do a variety of things as human which might not conform to the different religious groups in our world. However, I think that when we're not hurting and harming others negatively while pursuing our interests then we're conforming to humanity and which I believe would be acceptable by God.

---I apologize up front if I'm unable to respond to any comments because of time. If you find my post of value then please also share it with other people to possibly also benefit them. Thank You! Best Wishes! Shakti

I've also shared the above in my LinkedIn article

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Hi All, 

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

10824450858?profile=original1. Why did you decide to enter the fitness industry?

I entered not only to be fit myself but also touch lives around me and to spread wellness and good health!

2. What are your specialties as a fitness professional?

Till now whatever I could grab and do which was available in India regarding Zumba® fitness, I've done it and am certified active zumba fitness instructor for past 3.5 yrs plus

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

Health and fitness is life. It's a give and take. You give respect to your body - it will function healthy and give you way more than you pumping in the long run.

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

Know the ailments of your clients inside out . Learn their desire and understand their livelihood. Then design a module around it. A win win for both! Don't do what works out for yourself.

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

I see myself very much in the same field. My work shall speak for me. I wouldn't.

6. Your professional contact details:

Nitika Dhiman


Zumba with Nitika


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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

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Get found easily !!! Basic registration is free WEBSITE


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