Endorphin, makes a change in your life..!

Endorphins, what are they?

Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. Exercise also releases adrenaline, serotonin, and dopamine, these chemicals work together to make you feel good.

Most of the time you must have come across yourself taking a break while facing any exams (students especially) or you must have seen people taking off from exercise if they seem very busy. What surprises me is people don’t find 25-30 mins of time for workout in 24hrs for themselves and later keep complaining of obesity and joint problems.

I would like to emphasis on exercise more when you require it most, well you are required to do exercise everyday but it helps more during your exams or any particular stress period. Endorphin is the hormone which gets released when you do exercise and helps you to concentrate more in your studies, so 30 mins of fitness during exams or during any festival where you require more energy is must with no option to think on it.

Cortisol hormone is stress hormone or which causes major damage to internal systems, Endorphins counteract it.

Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting, sprinting) has anti-depressive effects.

So students, IT professionals (who think they are busy:-)) make yourself aware of the facts about some reality and get engaged for 30 mins with fitness program to perform much better (academics or professional work) than you could ever perform.

Chief Guest - Prize Distribution (Woodland Club house Sports day)

Was honoured as a Chief Guest along with Mrs Talawlikar (Chatrapati award winner) who also is representing India for common wealth games in Delhi.

Speach on Sports and Fitness, how important is fitness for Sports.

Prize distribution giving medals for all games including Badmintion, TT, Swiming, Cricket, basket ball etc at Woodlands Sports Club

Six Packs are made in Kitchen..!!

The old age is true; your quest to present a chiseled, fine tuned physique all begins with your diet and supplementation – easily the backbone of flat stomach.
First, assess your current diet, start removing all junk food, essentially all empty calories that you gorge on simply to gratify your taste buds. Stick to fundamentals, which are lean protein, low-glycemic carbs and healthy fats. Covering of our muscle cell is made up of proteins and healthy fats so don’t miss protein and essential fats in every meal, which gives your cellular nutrition.

You will want to structure your diet around high quality protein that have all amino acids you need to build muscle, such as chicken, fish, egg whites and whey. Veggies have limited option but they have no choice but to depend on milk and milk products, cottage cheese and whey for first class proteins.

The essential Six for SIX:

Eating six meals a day is critical and crucial. Meals which are equally spaced also helps to increase metabolism, which eventually helps to reduce body fat. Splitting your usual carbs intake among six meals or more a day results in greater muscle glycogen, which leads to more muscle growth and less body fat.

For instance, if you are eating 360gms of carbs a day, spaced evenly between 3 meals, this equates 120gms of carbs per meal and some will be stored as fat.
Now if you are eating six or more meals, your carbs increment are lowered to 60 gms per meal, which reduces chance of fat storage and leaves more carbohydrate for muscle glycogen.

Essential training for SIX:

After having understood about diet, training can be key for SIX, training which includes all compound movements like dead lifts, squats etc just can’t be ignored for SIX.
To shred of body fat legs can’t be ignored, if worked on big muscle groups like quadriceps, hamstrings, glutes, back, chest, body burns more calories at rest, means your BMR revs up. Increase in BMR leads to FAT loss, so eventually six packs are visible which everyone have (mostly covered by Body FAT).
Remember crunches are not a secret for six packs, they only strengthen rectus abdominals, doesn’t help to reduce FAT on stomach.

At last after following above instruction and taking deep sleep of 7-8 hrs, SIX can be achieved in less than six months.

So guys stop curling arms, girls stop doing crunches and cardio and get to compound and functional movements, moreover pay attention to what you eat, to change the way you look...!!

Articles by Indian express and Midday..

Swine flu and YOU !! , a thought...

Everyday in newspaper we see deaths by swine flu, which is alarming and certainly we need to be cautious about the VIRUS.

According to the Centers for Disease Control and Prevention, the most common way for the illness to be transmitted is to be in close proximity to an infected person, usually from their coughing or sneezing. If a surface with flu virus on it is touched, then one's nose or mouth, it's possible to become infected as well. The virus can live up to several hours on surfaces in warm, humid temperature.

Now the concern,
A person with week immune system in particular gets infected with virus first then the healthy person. Looking at the statistics mostly women and also middle age men are infected with disesase, childerens also are more prone to virus.

Well, nowadays we can see vaccinations to avoid swine flu. Vaccinations are for children who have poor immune system or are prone to infections, but imagine grown up taking vaccinations??

The solution to avoid swine flu is making a stronger immune system. How?
Exercise which contains resistance training, proper diet and super seven..

Super seven ->
1. Muiltivitamin / Mineral
2. Antioxidant
3. Vitamin C
4. Protein
5. Essential fatty acids
6. Glutamine
7. Zinc and Magnesium formulation

There is no much considerable use of super seven if effective weight training is not done, calcium is not absorbed in bones until and unless bones are given resistance to absorb it.
Doctors who have advised women to take calcium tablet might be waste of money if they are not enrolled with resistance training.

At last sleep is important factor, if you are not sleeping long enough or deep enough then your training and your health can suffer.

Iam sure if you exercise properly and follow super seven, you wont need mask neither a vaccine, after all its all about to built a stronger immune system.

Functional Fitness certificate distribution by Kaizzad Capadia at Mumbai

Awarded Functional fitness Certificate by Kaizzad Capadia


With Madhuri Ruia (Director - InteGYM) and Kaizzad (Director - K11 Fitness)


Entire Team at InteGYM Mumbai with Madhuri Ruia

With Madhuri Ruia (Director - InteGYM)

Lecture on Functional fitness by Kaizzad Capadia

Women Power, seeing is believing !!

Friends,

Seen video is one of the members of Gmaxx Fitness, one of the clubs which we undertake management for training and sales.

Her age is 51 and she is squating 135lbs with 10 reps, absolutely amazing, she is capable of 160lbs plus, but did not have good prework out meal, which is very important especially if you are training legs.

Working with EDS as a senior project manager, says that I feel like Iam 30, all my knee problems are vanished and have lost 6 kgs FAT in 2.5 months at this age.

Friends, this is the beauty of weight training which is always misunderstood by women.

Great going...!

PNF Stretching, the only Club in Pune to introduce..

PNF (Proprioceptive neuromuscular facilitation) Stretching : -
It is the most effective way known to increase static-passive flexibility. It is a technique of combining passive and isometric stretching in order to achieve maximum static flexibility.
PNF usually employs use of partner to provide resistance against the isometric contraction and then later to passively take the joint through increased range of motion.

Benefits :-
1. Increased range of motion around joint.
2. Physical pain can be decreased and the risk for certain injuries can be reduced.
3. Greater improvement in flexibility

Sports and Fitness - Must read blog !!

"Sania Practicing Kickboxing"

Many times it is misunderstood by common man for sports as fitness.

Playing badminton, TT, cricket, tennis etc is being taken granted for fitness and expecting a miracle result, like weight loss or may be fat loss.
I would certainly say that any one involved in any kind of sports will never get the desired results until and unless they are associated with fitness.

How??

Over a period of 10 years of mentoring in fitness have seen that people who play badminton or tennis for instance just to maintain fitness, surprisingly come with a complaint of severe knee pain or hip joint pain?? If a sporting activity is used for fitness why such complaints then ?

Well, sports is not used for fitness, its other way round, fitness is necessary for sports.
People who are associated with tennis or any ground sports should workout with weights to avoid knee injury. Infact I know people who have been playing ground sports over years and have replaced knee joint.
Any sporting activities were start and stop action is there won’t allow you for best fitness levels, you need to take consideration of max heart rate (MHR) to increase your stamina or your fitness levels.

Weight training and stretching is very important and to have good conditioning does help a lot in playing tennis says Rafeal Nadal (Worlds no 1 tennis player)

All professional players spend different time for sport specific training (exercise) to get best and avoid injuries.

At last, I also insist that diet is key, if you still eat traditional Indian breakfast and typical Indian diet after any sporting event, Iam sorry to say you will never achieve best fitness levels. Sports nutrition is must.

So guys, who are associated with sports, pull up your socks and be ready to lift weights to show your best in the field of sports.

Lonavla - Outdoor activity no 2, 11th July

Energy24x7 organised second outdoor activity to Lonavla for members, we got fair response for one day trip, traffic caos at lonavla was only biggest trouble making part in the entire trip as most of the time was spend in car :-)

Members enjoying CardioKickboxing - Age no bar..!

Members with Jabs and Gloves performing Cardiokickboxing, the best tool for Cardiovascular excercises...

Benefits: -
1. Excellent calorie buring
2. Improves cognitive skills
3. Improves functional strength
4. Makes you feel alive for next 24 hours :-)







Video of Kickboxing and Duck walk.....

Theraband Group Class and Meditation Class pics

Group theraband activities

Meditation Class

ARAI - Tekdi, 1st Out door activity - 19th June 10

Energy24x7 Fitness Club conducted 1st out door activity at ARAI Tekdi.
We got fair response to start with, glad to see more number of women.

Iam impressed to see all women crowd doing pushups and workingout on double bar. I must say this is the beauty of functional training, ability to do difficult task at ease.
Glad to see Mrs Atayle, and Prof Dr Patkar both age 68 working on double bar , excellent improvement in terms of core strength at their age, long way to go....


Mrs Atayle on double bar



The Part group..

Mr Ubhe on chin ups

Mr Ravi

Prof Dr Patkar, age 68

Sai

Jotsna

Sai

Jotsna

Ravi

Walking exercise - How far will it take in Fitness…!!

Pune being a major IT hub, most of them work in IT companies.
Most of them make business trips to west and perform excellent in profession. In all this transition he or she tries to pursue hobby, get information through internet (including Fitness sometimes), which is good, but still look banal, not cool like our counterpart colleagues. Why? Because no time for fitness. Iam explicitly pointing to Marathi manus.

Why the health clubs are mostly crowded by north Indians and south Indians in majority (which is known to everyone)?
Why such people perform better in business than a Maharashtrian? Have you found an answer? Why we make excuses to exercises and find time to relax ?

As age progresses our bodies become so dysfunctional that even sneezing can cause slip disc. I have seen people having diabetics at the age of 25!!

Socrates rightly said,
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”

Disadvantages of Walking : -
1) People who have been doing walking for years usually have little change in weight, but with strict diet.
2) Damaged Knees.
3) Loss of muscle (which is metabolically active tissue)

In this competition world if we have to stand out, perform out of box, we have to think more than walking. Exercises or activity should be mindful; there should be mind/muscle link to create magic in your work.

All the movements which we perform in daily living should be at ease, activities like carrying heavy luggage, sudden turning movements, sudden bending movements, furniture shifting, playing/picking up baby from floor (all this are extended kinetic movements) which can be trained through functional exercises.

When you teach your CNS (Central Nervous System) to perform different tasks (different exercise club together) at a time through exercise, your CNS performs much better in daily living, will walking help this??

Will walking help to acheive 5 components of Fitness, namely
1) Cardiovascular endurance
2) Muscular endurance
3) Musculoskeletal strength
4) Ideal body composition
5) Flexibilty

My dear friends look beyond what can be seen, please get involved with weight training and different functional exercises which involves patterns of multi muscle and multi joint movement that make you physically move with confidence and freedom through the situations of everyday life.

FAT Loss Seminar at GMAXX Club, Kothrud

Discussing the Goal of GMaxx and Energy24x7 to people...


Explanation of Muscle Hypertrophy and how Fat loss is achieved..

Energy24x7 Fitness, the inception...!!

- In the view of creating a difference in fitness, getting Punities functionally fit for the first time, we team of 4 guys created Energy24x7 Fitness.

- With my experience of over 10 years into Martial arts, I designed few excercise techniques which cosumes not more than 45 mins of workout with the best results you want. Experienced with over 50 members, we are now confident that we can reach masses.

Below are Goals of Energy24x7 : -

- Geared towards getting you energetic and fit all time (24x7)

- Exercises primarily focused to improve functional strength
- Core muscles strengthening
- Education for fitness through counseling and seminar sessions

We are hooked up with Dr Anand Gangawal (Sports and Musculoskeletal Physiotherapist, Australia) and Dr Desai (Physician, MD) who takes care of members with medical problems.

Every individual is different and have different body type, all exercise can't be same for everyone. After body composition assessment we explain members the FAT percentage and related details. Most obese members who have BMI higher than 25 are insulin resistance, we allow them to take up different medical test, based on which we give them diet which helps to improve there body composition analysis and a changed mirror image.

Our diet sessions include functional foods.

All excercise patterns are based on ACSM (American college of sports medicine) guidelines.

Other Services of our company includes : -

- Management activity of health clubs

- FAT Loss seminars at corporates

- Management activity of health clubs for big societys