Personal Trainers

30/04/2021

09/08/2020

motivation for all the lazy people, beauty with a beast within.. like follow n share on youtube.

Presenting outdoor fitness video of fitness diva Shamli sethi Directed by - Laksh creation Styled and conceptualised by - Shamli sethi

28/06/2020

Fit Fierce & Fabulous fitness freak - Shamli Sethi is coming to woo your senses with her YouTube workout sessions. Not only will her vigorous workout blow yo...

03/10/2019

Working out can be intimidating. It’s normal to have goals and be unsure how to achieve them, and it’s completely normal to lack motivation at times. A personal trainer can help you overcome your obstacles and take you to new heights on your fitness journey. While personal trainers may seem intimidating and expensive at first glance, in reality that’s not the case. There are trainers to suit all personalities, fitness types, and budgets, and the benefits are insurmountable. Consider these 10 benefits of hiring a personal trainer:

1. Education
Being educated while exercising is essential in maximizing effectiveness and reducing risk of injury. A personal trainer will put together the perfect routine to help you achieve your goals, demonstrate the correct posture for each exercise.

2. Motivation
Sometimes it’s difficult to find the motivation to work out. Regular sessions with a personal trainer may give you the boost you need and having someone in your corner to push and encourage you can be rewarding. Sometimes all we need is a little more support.

3. Accountability
Accountability goes hand-in-hand with motivation. Throw the “I’ll go tomorrow; I’m too tired” excuses out the door because a personal trainer will ensure that won’t happen.

4. Personalized Plan
A common misconception is that personal trainers are high energy, in your face, and work you to exhaustion with heavy lifting, which is far from the truth. Be sure to tell your trainer what you’re looking for and together you can develop a plan tailored to you. Then your personal trainer can set realistic goals based on your abilities and make adjustments where necessary, like if an old injury makes a certain exercise difficult. This will help you remain effective while keeping your body healthy.

5. Challenging
It’s easy to get bored with your fitness routine. A personal trainer will challenge you and take you to the next level. They will introduce new exercises to keep your workouts fun and fresh. Plus, it’s always rewarding to succeed when challenged.

6. Variety
Your trainer will develop a routine for you with plenty of variety. This may include machines, free weights, bodyweight exercises, and cardio. No two workout days will be the same, making each day fun and new.

7. Goals
Your personal trainer will start you out with small goals that will eventually lead to your final goal and show you exactly how to get there.

8. Better Improvements
Studies have shown that there are better strength improvements with supervised training than without. Personal trainers will coach, push, and motivate you more than you may be able to yourself.

9. Flexibility
Whether you prefer working out really early in the morning, on your lunch hour or late at night, your personal trainer can appease you. It’s really no different than scheduling any other appointment.

10. More Than Fitness
Your personal trainer is much more than just a fitness coach. You will spend so much time with your trainer that he/she can become your unofficial therapist. Yes, they are there to help improve your fitness but they also care about your well-being. Trainers can help you improve nutrition and even your mental health by giving you exercises aimed at relieving stress.

17/09/2019

Seeds are the most basic parts of a tree. Without the seed, there won't be any tree. But some seeds have more functions than growing trees. Some seeds can help you become healthy as well.

Here is a list of such seeds:

Sunflower seeds - They are a rich source of Vitamin E which are essential to the body to fight cancer. It also helps in improving the immune system of the body. It reduces oxidative stress caused due to work out.

Chia Seeds - Chia seeds are full of carbohydrates and fibre. It helps the body control blood sugar level. It also helps the body reach the satisfaction point after a meal, which helps in controlling digestion. It is a good source of plant protein and omega-3 fatty acid. Chia seeds contain anti which help in repairing damaged cells.

Sesame seeds - Sesame seeds are known for being a source of calcium. Hence they help in making the bones strong and keeping them healthy. They are also required for the muscles to function properly. Sesame seeds produce energy for the body to work on.

Pumpkin seeds - Pumpkin seeds contain good amount of Magnesium, Zinc and plant-based Omega-3 fatty acid. Pumpkin seeds also help in protecting against type 2 Diabetes and are good for heart, liver health and also prevent insomnia.

Flax seeds - Flax seeds are a rich source of fibre. They contain a lot of soluble fibres which help in the process of digestion. Flax seeds also help control hunger and blood sugar level. Daily consumption of flax seeds keeps a check on the blood pressure level, which in turn reduces the risk of suffering from cardiovascular diseases. Due to the presence of lignin, flax seeds promote smooth blood flow.

H**p seeds - H**p seeds are whole proteins. H**p seeds help to keep your hair and skin healthy. This is due to the presence of omega -3 and omega-6 fatty acid. They also help to lower the cholesterol level, due to the presence of phytosterols.

12/09/2019

Your becomes vulnerable to imbalances in the as it is strongly supported by them. Bad posture, especially hunched posture, leads to tensions in muscles. This leads to chronic shoulder problems.

Here are six you can do to improve in your shoulder -

1. Thoracic spine roll-out with shoulder flexion
Put a foam roller underneath your shoulder blades after lying down on the floor. The foam roller should be perpendicular to your spine. Place a barbell above your head. Keeping your elbows straight, lower your hips to the floor.

2. Modified downward dog
(From the standing position, keep your knees slightly bent, bend down slowly, and in the forward direction until your hands touch the floor palm down. Bracing your abdomen, straighten your knees and push your hips upward having your body form an inverted ‘V’. Gently try to approximate your chest to the toes, without moving your hands.

3. Loosen the (muscles of the chest) and dorsi (widest muscle arising from the lower back)
Tight muscles can often lead to shoulder immobility. To loosen pecs, put a softball between the wall and your chest. Putting pressure on the ball, roll it to your pectorals. For the latissimus dorsi, lie down sideways on the floor and put a foam roller between your body and the floor. Follow the same movements as you would do loosen the pecs.

4. Sphinx pose
Lie face down on the floor and prop your body on your elbows. Push your chest off the ground, pressing your shoulder blades together. Stretching your head upwards, lift up one hand. Hold this position for a minute and then change hands.

5. Child’s pose
Kneel down on the ground and sit back on your heels. Then push your torso to the ground and keep your hands stretched in front of you. You should feel a stretch in your shoulders in this position. Hold the position for 15 to 20 seconds.

6. External rotation of the shoulder
Lie down on your side, holding a lightweight dumbbell on your free side. Place a foam roller there for support. Then bend your elbow at a right angle and lift the weight, keeping your upper arm stable. If pain persists, it is best to see a physiotherapist.

08/09/2019

If the digestive system faces any kind of interference, the body will be in trouble too. Regular exercising benefits the digestive system as well as the digestive process.

Importance of exercise on digestion:

Boosts the blood circulation
Exercise is known to boost the blood flow in the body. The better the blood flow, the more efficient will be the digestive process. It also prevents risk of developing heartburn, gas, constipation, stomach cramps, etc.

Increases metabolism
Exercise also helps in boosting metabolism. As a result, it makes the food move through the digestive system more quickly. The quicker the passage of the food, the lesser the load or work done by the digestive system. When the food fails to pass quickly, it causes acidity and other stomach discomforts.

Helps in maintaining a digestive routine
It is through exercising that you can help your body to better utilize the nutrient-rich food that you are consuming. It is not only the fiber-rich foods or necessary water consumption, but also exercise that can help in establishing a routine for the body, such as regular bowel movement.

Makes the muscles strong
The role that regular exercising plays in strengthening the muscles around the intestines as well as the stomach say a lot about the relationship of exercise and smooth digestion. These muscles move the food through the intestines and stomach more easily and efficiently.

Keeps the mind relaxed and stress-free
Excessive stress can cause the oesophagus muscles to go into sudden convulsion or contraction, letting the stomach acid and the gastric secretions go back up the food pipe and interrupt the digestive process. The more stressed one is, the more hampered will be the process of digesting and absorbing nutrients. It is undoubtedly through regular exercising that both the mind and body can stay relaxed, and free from troubles caused by stress.

04/09/2019

The best times to take ANY or protein are as follows.

I’ve listed them in order of importance, so based upon what you can afford, start at the top of the list and work down.

When should you take it?
1. The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.

2. Right before bed. You’re about to sleep for 6 to 8 hours. That’s a long time without protein. Could you imagine going throughout your day (when awake) not eating 6to 8 hours.

3. Right upon waking. Same thing, you’ve just gone 6 to 8 hours without proper nutrition. Your body needs protein quick.

4. Half hour before a workout. This sets up the “anabolic window “ before your workout and provide your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscles called catabolic) are not as severe.

02/09/2019

With increasing awareness about eating healthy, certain seeds are now being considered as super foods. Flax seeds, also known as “Alsi”, have amazing benefits and are recommended by all nutritionists.

Listed below are a few benefits of flax seeds:

Help in losing weight
Flax seeds are loaded with required fats and fibre and consuming a handful of these seeds will make you feel full for longer. This reduces the temptation to binge eat and results in fewer calories consumed during the day. The ALA (alpha-linolenic acid) fats present in the flax seeds have also been found to reduce inflammation.

Maintain heart health
Flax seeds are almost phenomenal as the fats contained in them are unsaturated fats which are wonderful for your health. Because these fats remain in the form of ALA fats, they help you in maintaining and improving heart health by reducing bad cholesterol and retaining the good cholesterol. Thus, the chances of getting a stroke or an attack are relatively low.

Flaxseeds are high in antioxidants
Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are also known for their anti-viral and antibacterial properties, therefore, consuming flax regularly may help reduce the number or severity of colds and flu.

Improve colon health
These seeds are packed with fibre and are very low in unsaturated fats. This makes them useful in improving digestive health. Also, the fibre content makes bowel movements smoother and reduces constipation and diarrhoea.

Healthy, supple and glowing skin
Adding flax seeds to your daily diet is a great idea as they are packed with ALA fats and Vitamin B which help in reducing flakiness and dryness of skin. Consuming flax seeds regularly also helps in getting rid of the symptoms of acne and eczema and are proven to reduce dry eye syndrome and puffiness.

The above discussed benefits of flax seeds make it a food which must be included in your daily diet. Hence, start consuming them today to optimise your health

31/08/2019

consumption timing

CREATINE
Best taken 1/2 hour or so BEFORE a and again RIGHT after a workout

What we can do is take a creatine/ / about a half hour before a workout and then another shake right after.

This “bracketing” helps setup an ( building) state for your muscles and helps prevent muscle breakdown from a workout (catabolism).

Other than these two opportune times, you can add another serving or two anytime throughout the day.

I usually recommend 25-30 grams of creatine on a loading phase and 10-20 grams a day on a phase.

GLUTAMINE
Definitely take right before bed.

This is where the overwhelming shows the value of glutamine raising levels significantly by taking 5 grams before bed.

Also another great time is upon waking, when your muscles have been without significant for up to 6-8 hours.

Another good time for glutamine is about a half hour or hour after working out.
This helps in the / process from demanding workouts.

So, CREATINE definitely before and after your workout and glutamine right before bed & right upon waking.

29/08/2019

Undoubtedly eating fruits contribute to good health and provides a range of other benefits for your body. Nevertheless, you must follow some simple guidelines so that you eat fruits the right way. Eating fruits as and when you like doesn't do much good. Therefore, it is essential to know when and how to consume fruits in order to fully benefit from it.

Right time to eat fruits:

1. Eating fruits as the first thing in the morning is preferable as you gain all the nutrients your body requires; which keeps you nourished and energized. Eating fruits on an empty stomach promotes good health and helps you shed the extra kilos. Additionally, it also prevents digestive problems and keeps you in good shape as your body fully absorbs all the vitamins, good carbohydrates and fiber present in the fruits.

2. Eating fruits between breakfast and lunch is also an option that can help you maintain a proper diet. If you choose to have your fruit after breakfast, it is essential to adjust the proportion and time of both the meals accordingly. A fruit after breakfast should keep you full for at least two hours, thereby ensuring proper digestion. Make sure you balance your meals accordingly and do not end up overeating.

Why fruits should be avoided after meals?

1. Even though fruits have high nutrition value, it also contains calories. If you consume a bowl of fruits just after your meal, chances are that your body may get more calories than it requires. No matter how healthy fruits are, eating them after meals can cause significant weight gain. Also, it is essential to keep in mind to not make your fruit diet heavy as then your body is deprived of nutrition present in meats, vegetables, dairy products and whole grains.

2. Due to good fiber content of fruits, it may cause indigestion in some individuals. Also you may not get the benefits of nutrients from fruits when you have it post meals.