RUNNING-The Basics

Fitness Basics-RUNNING for your life!!!!

You don't have to be an athlete -- or even aspire to be one -- to start running.
just look at Jim Scott. In January 2003, a month after he turned 60, Scott began running. That November, he finished the New York City Marathon (it took him six hours).
Running's benefits include improved cardiovascular hearth, lower blood pressure, lower cholesterol, a revved-up metabolism.
Its an excellent fat burner and ofcourse the Runners high! that you experience
Runners high is a term given to the feeling of euphoria that is induced by distance running..You dont have to be a world class athelete to experience this elevated state of mind
Post 20 mins of running your body starts producing the feel good Endorphins

BEFORE THE FIRST STEP
Before you take your first step, get yourself a good pair of running shoes."Generally speaking, running shoes have 500 miles of life"Even though they make look good, shock absorption diminishes after 500 miles.
Running is not the best exercise for everyone, So listen to your doctor and your body.The worst thing you can do is start running, get injured, then stop exercising altogether.Once you get a green flag from the doctor, don those new running shoes and start out with a combination of walking and jogging. For example, you might alternate walking for five minutes and jogging for two minutes.

 INSIDE OR OUT?
Is it better to run on a treadmill or outside? You can get a great cardiovascular workout either way, and there are benefits to both
With a treadmill, you're never too far from home, says Isphording. It's a good choice if you're injured or rehabbing an injury -- or just feeling a little intimidated about running outdoors.
"There are no stoplights, no dogs, no cars, no pollution," And, of course, bad weather isn't an issue. Treadmill running can be lower-impact too, as well.But a treadmill doesn't quite simulate the outdoors.
"When you're outdoors, you're getting fresh air"Running during the sunlight you get vitamin D, which women really need to absorb calcium. You have the scenery -- you can discover parts of your city or town, or if you're traveling,

WHEN NOT TO RUN
Running is not for everyone, say the experts. If you have an injury or disability, or if running is painful for you, try cycling, cross-country skiing, swimming. They all work.


Start out slow. It is very common for people to feel fatigue within the first minute of running. To make it over this initial hump or avoid it altogether you should set your initial pace extremely slow taking small steps.


CALORIES BURNT FOR 130 LBS PERSON(60KG) 1 HOUR ACTIVITY
Running, 5 mph (12 minute mile) 472
Running, 5.2 mph (11.5 minute mile)531
Running, 6 mph (10 min miles 590
Running, 7 mph (8.5 min mile)679
Running, 7.5mph (8 min mile)738
Running, 8 mph (7.5 min mile)797
Running, 9 mph (6.5 min mile)885
Running, 10 mph (6 min mile)944

HOW TO DROP A FEW POUNDS FOR YOUR PARTY DRESS

Although it’s hard to believe another year has flown by, I am clearly not mistaken as today I heard my first Christmas song on the radio, shops are displaying their Christmas themed windows,With the risk of sounding a little like the Scroodge, please be sensible. It’s not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, it’s no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around..At Christmas we’re always 
surrounded by lots of lovely food and drink. Whilst there is no reason to feel guilty about enjoying 
yourself, it’s worth remembering that, on average, people gain from one-five lbs (2kg) over Christmas.
Now you know why Santa is such a jolly fellow! But don’t despair, Christmas doesn’t have to be about 
overindulgence and ‘unhealthy
What if this year you honored YOU and entered the new year feeling refreshed, energized, slim  sexy and ready to fit in a Gorgeous suave dress? It’s really not so difficult. Just a little discipline and willpower, that’s all.

1. Exercise Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. Staying active will help you feel better. I promise!Walk your way into the mall shopping..Go up and down the stairs..Do squats watching tv..keep moving..A 30 mIN RUN OR WALK will make u leanereveryday  burning those calories and shaping you up...Go get the gym 3 times a week lift weights that will push your metabolic rate through the rooof resulting in a toned body.Sprinting and compund movements are sure hit to burn those calories

2.Nutrition
Remember to make healthy choices BEFORE its christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day.opt for whole grain and vegetables..Cut back on soda,juices,white breads.Limit your potion size! Snack every 3 hours with protein like chicken breasts egg whites and you will feel fuller...Hear your body sometimes we eat out of sheer boredom or even if we are thirsty.So the next time u think you are hungry try drinking a glass of water or engage in some acticity you love.

3.EAT SLOWLYY-Have you ever noticed how long it takes most thin people to eat their meals? My sister was always the last one to finish her meal, and it drove the rest of the family crazy. We were sure it was her ploy to get out of clearing the table or doing the dishes! It was not until years later that I realized her slow eating is the secret to her trim figure.

Most Americans eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

4.Water Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Green tea is a great to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5.Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early

Start today and look good in those Dresses..Remember fitness is not just about dropping the pounds to fit in the dress..Its a lifestyle change its about enjoying every occasion in good health and making choices that would last a lifetime...Until my next blog keep sexy and fit

How celebrity moms got back in shape?!!

Hollywood queen Nicole kidman, 44, was her usual svelte self soon after having Sunday Rose. She kept trim with lots of exercise and was said to be in the gym the day before the birth Time to lose weight-3 months

Catherine ZETA jones, 42, used a dance-based routine from her Oscar-winning movie Chicago to whittle her waist after having her second child, daughter .Time to lose weight 3 months

Heidi klum-The german super model 38 strutted down the catwalk in a corset 5 weeks after having her 4th child.she got a personal trainer to help her lose weight in the gym

Victorisas secret model Miranda kerr 28 was back modelling in bikinis months after having her 1st child flynn she stuck to healthy eating and eliminated all junk

Singer beyonce despite giving birth to her baby girl was back full force sharing her bootylicious curves in a concert...she relied on heard work and discipline to drop her pregnancy weigh.Shape editor at large bahar takhtehchian appeared on the inside last night and revealed that beyonce combined cardio lunges and a diet full of veggies and lean meat to get back in shape

Celeb jessica alba is back in shape 3 months after giving birth to her daughter Honour
The actor has been working 6 days a week and following a low carb diet and a workout plan by trainer Ramona braganza

Until my next blog stayy sexy eat right...and train your mind...your body will do anything your mind tells u 

STYLE FIT#Whats Hot This Month

 You may think that what you wear to the gym doesn't matter because you’re just going to get sweaty anyway, but your choice of gym gear is much more important than you realize. The secret to getting yourself to the gym isnt about bringing a workout buddy ----its being excited to get dressed..Its about looking in the mirror and being motivated ....Shop workout wear that will look chic running errans post endorphin high all guranteed to make 2014 a fiitter stylish year....The latest GYM-Trending attire is the short tank tops with leggings..Take a look at the celebs sporting it round the world

                                  Me Playing Fit In Orange Tank top N Black leggings

 Begin by carefully reviewing your footwear needs for your workout. Running, for example, has a huge impact on your feet and ankles, so you’ll need shoes that excel at shock absorption. If you engage in a variety of physical activities, then consider a cross-trainer. Remember, too, to assess your shoes for wear and tear once a month so that you never exercise with defunct footwear.                

                                   Rosie Hungtington Steps out in style In her Black Attire and Cap

You may think that wearing baggy clothes to the gym is a good idea because you’ll feel more comfortable or they'll hide extra pounds you haven’t shed yet. Unfortunately, baggy clothes actually get in the way of your workout because they impede movement, leading to unsexy mishaps should they trip you up or become stuck in a machine. In other words, save your track pants and loose-fit sweatpants for lounging or keeping muscles warm pre- and post-workout.
Select workout apparel that follows the lines of your body without being skin-tight and is appropriate for the type of exercise or sport you do most often

   Kim Kardarshian Balances Out With A Trendy Offshoulder

Breathable fabrics mean cotton or technologically advanced blends that specifically highlight their ability to keep you dry. To add some pep to your exercise ensemble, try tops in bright, stand-out colors like red, bright blue, orange and green.

                      Victorias Secret Model Allesandra Ambrosia Goes Bright!

In contrast to regular socks you would wear during the day, athletic socks, like these ones from Under Armour, dry quickly to reduce the growth of microbes. What’s more, they also have embedded arch support to help promote blood circulation.

                                Taylor Swift Throws A Jacket On Her Tank Top And Leggings
Leaving your jewelry or your watch on during a workout is a mistake on several counts. Apart from looking bizarre, their sharp edges could scratch or irritate your skin as you move. Additionally, the loss of salt and moisture when you Sweat means many of your metal accessories will tarnish more easily.

Untill Next Time Stay Healthy And Stylish 

Model Speak-FOODS I EAT TO KEEP MY HAIR HEALTHY

When it comes to healthy hair, it’s not just what you put on your tresses that counts -- it’s what you put in your body, too.Me being an actor(Bollywood) model(Yesa nd ofcourse the waist length long hair and constant exposure to lights dust blow drying sharing with you some wonderful WHAT TO EAT foods to Keep those tresses shinning thick and glamorous.Here are a few tips 

Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet,t can take longer to notice changes (both good or bad!) in your hair than in your skin. For example, "just one week with a poor diet can yield acne flare-ups or dry, sallow skin within days
"but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to show up."
The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. "Healthier follicles? Healthier hair. Healthier scalp? Healthier hair!"

1. Salmon
Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar
Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)

2. Walnuts
These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great

3-Eggs
A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women

4-Spinach
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

5-Lentils
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.

6-Poultry
This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for your hair

7-Water water water-helps you flush those toxins
Avoid  Blow Drys Too much color  gels and lotions
Go the natural way very basic shampoo and conditioners
So heres the superfoods that  i eat that make your hair stronger,livelier and ready to flaunt
Untill my next blog Stay sexy and keep those tresses in style

How Hollywood Looks Good On Halloween...FIT TRICKS to look good

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Halloween around the corner....Time to look sexy and wear those Skimpy dresses and the bare chest vampires and beast

As a Personal Trainer I have to consistently advertise my business. Many prospective clients who answer my ads hit me with one hundred questions on the phone, via e-mail, and in person. One of the most common questions I get, after I tell them what our sessions will consist of, is how can i wear a backless or what can i do to wear a mini n tone my legs etc 

Well my answer is weight training? Usually when I mention weight training I get silence on the phone, a trembling voice, or a horrific and terrifying look.

You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you'll keep your body burning fat all day long. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories

While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.

You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.

So whether u are the bare chest beast or the mini dress vampire look ur best  and show off that bad ass body halloween style ;)
FIT TIP-before u get in that costume do a couple of free squats and pushups
HALLOWEEN JUST GOT SEXIER ;)

EASTER WEIGHT GAIN NO MORE

HOW TO AVOID

It's that time of year when extra calories lurk around every corner

Its Celebrations everywhere and what better we do than EAT our heart out with friends and family..There are going to be a lot of high calorie foods on the buffet from fried to the desserts and ofcourse the drinks,..But It is possible to enjoy holiday goodies without putting on a pounds . "Portion control is the key and wise food choices.Often while celebrating we forget to make healthy choices and even forget that at times we are not hungry at all...we are just eating because it is an event or a social gathering and then blame the holiday for our weight gain...
Follow these very simple tips and escape that holiday weight gain

Less is more
You don’t have to forgo chocolate altogether — just be discerning about what you buy. "Don't buy too much, but buy good quality. "Get a little Lindt bunny rather than a bucketful of eggs from the two-dollar shop." Or try choc-dipped strawberries. "You’re combining chocolate with something healthy, so you get the flavour without the energy density."

Go dark
While dark chocolate has a similar number of kJ to milk, it's higher in antioxidants and its richness means a little goes a long way. White chocolate has the most calories.

. Never Arrive Hungry At Parties Or Social Gathering
 Planning ahead can help you maintain discipline in the face of temptation. "Don't go to a party when you're starving,". Try to have a nutritious snack beforehand. If you do arrive hungry, drink some water to fill up before filling your plate.Eating a snack before hand will curb your hunger a bit and you wont go all out on the eating later
-Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. "Go for the simplest foods on the buffet, "Fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips."stock up on protein like chicken and fish it helps you feel full faster!!!

-Limit Alcohol
Avoid drinking too much alcohol at holiday parties. "It's not just about calories but about control,". "If you drink a lot you, won't have as much control over what you eat

-Be Choosy About Desserts
The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin,Fruit sorbets. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.

Say No Politely
Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as "No thank you, I’ve had enough. Everything was delicious", or "I couldn’t eat another bite. Everything tasted wonderful". You’ll find saying no isn’t so hard to do after all.

6-. Focus on socializing
Don’t stand around the food table when you are at a party – focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.
Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile.
"Get people off the couch and move," "Go out for a walk as a family before or after the meal.or go shopping in the malls" walking not only benefits you physically but also puts you in a mindset to be more careful about what you eat.

GOING OUT PARTYING AND DRINKING-DO'S AND DONTS

BEFORE YOU START DRINKING

1-Eat: Don't drink on an empty stomach. eat little fat. But the main idea here is to put volume in your stomach, which will dilute the effects of the alcohol. So be sure and eat something.

WHEN YOU START DRINKING
1-Drink water constantly: You should match every sip of alcoholwith one of water. Water will help keep you from getting too drunk too fast and from feeling the effects the next day
2-Don't mix it up: Make it a beer night, or a wine night, or a vodka night, but don't make it an "anything goes" night
3-Choose the right type of alcohol: Some studies show that some drinks like whisky and wine are more likely to increase the chance of a hangover

AFTER U ARE DONE BOOZING
1-Drink a sports drink: When you drink you lose electrolytes and become dehydrated, which adds to the headache the next morning. A sports drink at the end of the night can help you replenish what you've lost.
2-Eat: It doesn't have to be McDonald's, but just like eating before you go out, you're playing a volume game. And once again, fat is king. Some guys like a stack of pancakes at a diner, while others scarf down pizza. The common denominator is starchy, fatty and greasy.
3-Take multivitamins: You should take vitamins either way, but when you go out for that big night, it's even more important to make sure that you take your vitamins. Why? Drinking depletes the nutrients in your body; vitamins will help you minimize the loss
4-Give your body time to recover: Not only should you leave yourself a day to recover after a hard night, but you should be thinking about the time you'll need to recover even while you drinking
So have a good night peeps party hard and lay off that hangover