Strength Fixation!

The Overlooked Bases - II: Sleep

2016-10-18T21:56:00.001+05:30

In the previous post we looked at hormones and how they majorly impact fitness goals. In this post we are going to look at another important factor -sleep- and how it can affect our goals, and what we can do to enhance our sleep patterns.

Sleep. One of the most blissful blessings that mankind has been given to enjoy. Most of us know what it is to enjoy a good sleep especially at nights. We wake up fresh, rested, mentally alert and our productivity for the day is high. We are more calmer, solve problems better and above all stay at peak health.

However, in spite of all its benefits, in the last few years sleep seems to have lost its purpose and priority. The right quantity and quality of sleep is being compromised. I am not talking about necessary situations that arise due to natural circumstances of life or the missing of sleep for a few days because of some heavy work load which occasionally comes up. I'm talking about sleep not being prioritised in the light of accepting heavy workloads in which people are ready to compromise sleep months at a time, staying up late nights watching TV, partying or hanging out with friends.
I don't have a problem with those activities but there is a lack of sleep epedimic which is coming about by not prioritising sleep. Some things lack of sleep leads to are:

1) Poor Health
2) Decreased and compromised immunity
3) Massive hormonal imbalance
4) Digestive system disorders
5) Lack of productivity
6) Decrease in mental alertness
7) Unable to lose weight or gain weight.

I remember having a conversation with a client who was struggling to lose weight.

Me: 'You are improving, but your progress is too slow. Since your training and nutrition is going fine you will have to work on your sleep.......'

Client: 'Oh forget about it till mid next year. I just have too much work'.

I felt really bad for him. I felt bad because this was in his hands to control yet he couldn't prioritise his health correctly. Not only was did he have a problem with belly fat, he also couldnt see the effect of what he was doing. He could fall seriously ill with massive problems and then not be able to work and also jeopardise his family. This is not a problem I had as a one off. This is a constant recurring problem I come across with a lot of people.

From my own personal experience I can give examples of proper sleep. If I get less sleep three to four days in a row my immunity drops and my fitness goals and productivity come to a halt. I also remember about 6 months ago, I needed to lose some weight and my wife needed to gain some weight. We were wrestling with these problems for well over a year and a half. We were exercising regularly and appropriately and also eating well but we just were not making progress. Finally, I
was led to check our sleeping habits. I corrected our nightly sleep patterns and introduced afternoon naps. Within 2 weeks our results came - I dropped weight rapidly and my wife started to gain weight. Also our immunity was at superb level.

Here are some essential things you can do to improve your sleep.

1) Work with your natural cycle and stick to timings: The body slows down and starts preparing to relax around sunset and then go of to sleep. In the morning by the time the first sun rays start to enter the room you should be waking up well rested.

Here are some articles that can be helpful to further understand your biological clock

http://healthysleep.med.harvard.edu/healthy/getting/bio-clock

http://www.theatlantic.com/health/archive/2012/03/your-bodys-internal-clock-and-how-it-affects-your-overall-health/254518/

2) Quantity and Hours of sleep: Its best to get 6-8 hours of sleep. Its best to go to sleep by 10:00 or 10:30 pm and get up by 6 am. As a general guideline, every hour before 12 pm does a lot more to enhance sleep and its benefits.

3) Lighting: As sleep times get closer turn down the lights. Finally, when you go to sleep turn off all lights. The room should be absolutely dark.

4) Temperature: The room should be cool. Not too warm and not too cold. Both the extremes will affect your sleep.

5) Activities before bedtime: Its better to start turning off electronic equipment before bedtime. Turn off the TV, computers and phones at least half hour before going to bed. You can take time to reflect on the day, write, read, plan a bit for the next day, spend time with family, etc..

6) No electronics in the bedroom: Do not keep phones, laptops, TVs in the bedroom. If these are on they have EMG waves emitting from them which interfere with the body pattern. Also the blue light stimulates the pituary gland which makes sleep difficult. Here is an old post of mine dealing with this.

Set this base of your sleep right and take back your health and achieve your goals and lifestyle.

Please feel free to leave comments and share this if you know anyone who needs this.

The Overlooked Bases- I: Hormones

2016-09-24T19:59:00.000+05:30

There are overlooked bases when starting out on a fitness or strength building program. Not paying attention to these are what causes delays in goals or stagnating early into your training. In this part we are going to look at hormones.

Today, almost everything in our environment seems to be attacking our health. Most of the food we eat, organic or not, the air we breathe, most supplements and current social and work lifestyles seem to be draining our health. In this chemical and biochemical battle and misplaced lifestyle timing, our hormones take a beating. The onslaught of this outside attack sometimes shows up immediately but a majority of it shows up after a period of time which could be as short as two days or after a period of years.

What are hormones and what do they do?

Hormones are chemical messengers in our body that are secreted by glands in the endocrine system. They are made up of amino acids and are responsible for influencing growth, fertility, moods, emotions etc...

So as you can see these glands and hormones are vital to our well being. Unfortunately with excess pollutants and artificial and unnatural goods, cosmetics and foods, most of our glands and hormones dont work as efficiently as they should. Its a bio- chemical warfare in our bodies.

This is a reason why most times, you cant lose weight, you wont put on size if you need too, you have severe mood swings and sometimes you are just plain tired and depressed all the time. Instead of hormones being in a balance and the right hormones being in a higher count the hormones are imbalanced causing some hormones to shut out completely or the wrong ones to be in excess.

So what can we do?

Here are a few things you can do to boost your hormonal health right away.

1) Start getting a proper quantity and quality of sleep.

2) Cut out refined sugars whereever possible. I would even go so far as to say put an end to it.

3) Eat natural, whole, unprocessed foods.

4) Increase your water intake.

5) Get more sunlight.

6) Supplement correctly, wisely and responsibly.

7) Exercise regularly and choose a correct training plan for you (not the latest fad).

Fortunately the fix is quite simple - Get as close as possible to nature and natural things and consume natural unprocessed stuff. Live in line with the natural laws of life. Remember, simple might not always be easy. Its difficult to suddenly start getting a continuous schedule of sleeping by 10:30pm consistently if you are packed with work. Follow these steps and begin to cover your hormonal bases.

If you know anyone who will benefit from this post please don't hesitate to share it. Feel free to drop me a message if you have any questions to the topic.

Upgrade Your Walking

2016-09-23T20:17:00.001+05:30

Walking when done correctly can be very therapeutic and corrective.

Here is a plan I have learned and use it to good effect for results on myself and with my clients.

The plan is based on a count of every 8 steps.

1) Set your posture.

2) As you start to walk, inhale deeply on the first four steps.

3) Hold your breath on the next two steps.

4) Exhale on the last two steps.

Team Building with Laser tag - 1

2015-12-30T15:23:00.001+05:30

Laser tag is a great team builder. After playing more than 30 sessions I am drawing from my experience in the game. Laser tag can mimic team work of a family, a military unit, a corporate department, sports team, etc. After all, teams are found in nearly every field and department today.

As I write this blog I would like my readers to know that I am a son in a family, a family man, worked for 6+ years in the corporate in analyst to managerial capacities and played club level basketball and done some coaching for basketball teams as well.

1) Different Gameplays

Laser Tag has a variety of gameplays. In each gameplay, since the goal is different the team has to work together to achieve the goal. It brings realistic scenes as at some point in the game you run out of 'ammunition' at crunch situations or the team might be faced with that same scenario,

2) Different Venues

Each venue brings its own challenges for the teams. We have played out in the woods, in the parks, in apartment blocks, enclaves, inside houses, confined spaces with minimal lights and heavy sounds. The teams have got to decide on communication methods, best course of 'attack' or 'defense' etc.

3) Different Times per session

Ever had those days at work when the team suddenly has to finish something in a short period of time? Or the work assigned has a longer time period and you are pacing yourself without having to drop productivity of yourself or the teams? Well laser tag games can be of different time lengths depending on game play or availability of time to just 'sneak' in a game!!

4) Realising who are the best people within my group for me to work with

In my case even within the team, I usually work even better with just one or two other people. This is not to say I ignore the rest of my team. Its just that when these team members and I come together we can keep our entire team strong and achieve the gameplay goal more efficiently.

5) Realising my strengths and weaknesses.

One thing I learnt really quickly in laser tag, is I am not all I thought I was. In my first few games I thought I would be taking my team to victory and when the results came out I was hit the maximum number of times without landing a single shot!! Delusions of myself broke quickly. However, I also started realising where my strengths were. I was better off listening to a leader and following instructions than giving them. Learning my strengths and weaknesses helped me push my strengths up to help the team and go back and work on my weaknesses. While I had some of my ego busted during some of the games I was also grateful to lend my strengths to benefit the team.

6) Realising others strengths and weaknesses.

Taking up from the last point, I realised strengths and weaknesses of others. So where I was weak I would have to depend on the others who were strong and where I was strong I went forward and covered the others. I did realise there is no place for ego or pride if the team is to win together.

7) Teaches us where to take risks.

There are some times when the team needs to take risks. It isn't nice but sometimes its the only way to go forward and possibly win.

These are just a few points that I realised are important for team building. In part two I will be talking about a few more points that I had realised progressively as I kept playing the game.

If you find these points useful for team building I strongly suggest that you go ahead and call for a laser tag game whether at home or the office. Contact www.skirmish.in ASAP.

5 Things to Stay Healthy in the Season

2015-12-27T22:18:00.002+05:30

During this season one thing is certain There is a lot less work and more food everywhere. Its those tasty, delicious, mouth-watering, meals and even more delicacies and goodies. There are few things you can do to keep things in check:

1) Get your mindset right, keep your conscience light.

In this season you will no doubt enjoy food and lots of it. You could have late nights, sleep in, not have time in the early morning to exercise and all that is OK!. It happens, it's life. Please don't go on a guilt trip and also remember this period is not going to last.

2) Enjoy your food Responsibly.

I did mention go ahead and eat, but wherever possible try to watch your eating habits. Eat only as much as you need too - don't eat on feeling or out of gluttony.

3) Do some form of exercise or activity at least for 7-10 minutes everyday.

Since there is less work, chances are you have a little more time and energy to exercise.

4) Do not ignore your rest.

This season can come with a lot of events and visits which might actually make you tired. Remember to catch up on your rest and sleep well. There is a reason as to why they call this the Holiday Season and wish each other 'Happy Holidays.' Read this blog post I did a few years back to get more ideas.

5) Stay Focused. Stay consistent

Discipline never takes a day off. Yes there are occasional slip ups but you have to stay focused and consistent. Its your health and life that you are working towards. Stay focused and stay consistent.

If you know anyone who will benefit from this post please don't hesitate to share it.

Guilt Free - Strength and Fitness

2015-12-19T12:42:00.002+05:30

Recently, I have been having to deal with an issue most of my clients have admitted to me. It' isn't the first time I have heard it and I am writing this blog post out of concern for anyone else who is struggling with this issue. Even some of my best trainees open this up. If they miss a training session or go slack on their diet they feel guilty!

Now to me, feeling guilty about missing a training session of messing up on the diet once or for a few days is a sign of trouble showing up. I don't ever want any of my clients or those I advise feeling guilty over missing a session or cheating on thier meals. To be feeling guilty will stop and make you think you are just doing things without reults coming. While I don't advocate being lazy and just giving excuses and the ' I'm like this only' excuse which is also terrible for your overall health, fitness and strength goals, being guilty also doesn't do any good.

Buried guilt is a sneaky thing which will come back to hit you hard when you least expect it. It builds patterns into your mentality keeping you weak. As a result you will not be able to go forward. Yes your body might push harder the next time but its more damaging in the long run. Guilt turns toxic inside of you and it drains your strength. Here are just some of the effects of guilt:

Cortisol levels go up increasing stress.
Headaches and Backaches
Cardiovascular disease
Gastrointestinal disorder
Steady decline of the immune system
Contributes significantly to depression and anxiety.

As you can see from the above list non of this is helping in your effort to stay healthy, fit , strong and living a long life. If brought in to the exercise and diet parts of your life, you are just going to go on with a mindset hoping to have results and you you will just be 'spinning your wheels' without going anywhere. Many times that mindset can be hidden and you don't even realise it. Soon its taking its toll on you, then results get further and further and finally you drop out of living a healthy lifestyle or continuing that journey.

If you miss a training session or a few training sessions or your diet hasn't been clean for a while - whether you were being slack or things just happened that got too much in the way there are a few things you can do:

Face reality - As long as you are living and breathing there is hope. Acknowledge to yourself you missed up that schedule and get back on track quickly! Forgive yourself and get up. There is more strength in standing up and getting on to the path again especially after you trip up. Don't wallow in the guilt and self pity.
Get a coach and stay accountable - Find a good coach or trainer. They can help mentor you and give you the support that you need.
Find a social support group - If you are already training in a group, these could be the right people to give you the support you need, especially if they are all networked to the same coach who mentors you all.
You can learn 'pre-emptive strikes' or 'counter- attacks' to help you stay on your plan.

There are two examples that I can give to which I saw this work and work well. The first is my own experience and my second transformation.

The second comes from a client of mine who was seeing me for nutritional coaching. She came to me in September of this year. From September to October she was struggling to start effectively on the plan and no results whatsoever. To make matters worse nearly all her initial conversations and texts conveyed the message that she was stressed out and she would tell me at times she felt guilty. I told her that she first needed to stop feeling guilty and stressed out. At the beginning of November we met up and she was a different person. She had started to lose weight, her skin was clearer, her voice was calmer and she had more confidence about her. The gamechanger - she worked hard but threw out the extra baggage of being stressed and the guilt of not being able to stick to her plan. She has lost about 5kgs from October end till now.

Don't let guilt hold you down. Life does happen. Things do get tough. However, there is no reason to carry around mental toxic waste like guilt with you especially when things are not going your way. It will just do more harm than than good. Get over it, stand up and keep going. Practice Guilt free strength and fitness.

Eat First, Supplement Later - II

2015-12-17T20:26:00.001+05:30

In the last post, we had looked at the importance of eating correctly and building a good nutrition base with whole foods first and then going into supplementation. Eating them first should be a priority unless you want to be made of this:

Now lets get into supplements. Supplements are just that - supplements! They are your insurance policy in your nutrition and diet so that any deficiencies are covered. Not all supplements are equal. Which supplements and how much depends on the lifestyle of the person. Of course there are other factors, like environment, health, etc that determine which supplements, what kind and how much.

Almost always the food we are eating, even if they are whole foods, are deficient in the adequate amount of required nutrients to our bodies - especially with multi vitamins and minerals. This is because of environmental causes, pesticides, insecticides, genetically modified foods, the way food is grown today, etc. Some things like some amino acids (building blocks of protein) Vitamin D3 just cant be made by the body. These have to be supplemented. The most common form of supplements is a multi vitamin-mineral.

Supplementation is not necessarily medicine and in most cases if you look closely most of the medicines prescribed by doctors are mostly chemically synthesized versions of amino acids, fatty acids or vitamins and minerals. This is not to say they are not good. They have their place as their is a time and place for that. If supplements dont fall under the medical prescription, the other kind of supplementation will definitely help you to avoid doctors visits.

There are two groups of people now. Some want supplements and some will have nothing to do with them. In these are further extremes. From the ones who support supplements the extremists will forego normal food and ask for 'the millionth gram/ of XYZ in x quantity so that it will support their hypothalmus to produce enough hormones too...... ' you get my drift. The other side just flat out refuses healthy supplements, and they have poor nutrition and dietary understanding and habits.

Supplements picked up from a nutraceutical base rather than a pharmaceutical base are much more purer and effective.

For the average person, at any given point in todays world, we are deficient in some level of adequate macro or micronutrients. Most issues with skin, hair, fat loss, weight gain are as a result of inadequate nutrients. The answer is supplementation after you have eaten first.

There are common forms of supplements for macronutrients as well. Common forms include protein, fish oil, fiber. It is important to know what supplements you are taking. A common mistake is when someone decides to suddenly go all 'health and fitness' they want the latest tub of protein powder and omega 3 fish oil. That in itself is not wrong but here are the two biggest mistakes I have seen.

1) They usually want to supplement without eating an adequate amount of whole foods first

2) They usually go with a heavily marketed protein powder which has nothing but chemicals.

Educate yourself on what supplements you want to take. Check the quality and do your research.

As far as protein supplements are concerned they need to be checked. For vegetarians I definitely recommend a protein supplement as plants dnt have all the necessary protein nutrients required.

Here are some supplements that work for nearly anyone and everyone. Before you delve into these please remember these are my suggestions and not to be taken as medical advice or replace it. Check with a doctor who is sensible and who you trust first.

1) Vitamin C
2) Vitamin D3
3) Vitamin E
4) Vitamin B especially B12
5) Omega 3 - fish oil

Supplements will help you and in light of todays lifestyle, environments, and food production methods, its turning more into a necessity for every day. If you have been given supplements to take or suggested to take you must know in detail why you are taking them. Remember, however its always eat first, supplement later!!

Eat first, Supplement Later - I

2015-12-15T20:23:00.000+05:30

'Could you suggest a protein powder for me?'

This is a question that came from a client who was on a Nutrition Coaching program with me after two months of starting off. Prior to that she had asked me about supplements and I told her to stay away from them for a while - at least until she got her diet dialed in and her nutrition on track.

Unfortunately, its a question that comes from far too many people who's basic nutrition is not correct. On the other hand we have a bunch of people who think supplements are a waste of time or not necessary. I'll be dealing with how to use supplementation in another post. For a quick primer on supplementation read it here

The first thing you need to know about your nutrition is remember the 6 components of food. In case you have forgotten what they are:

1) Proteins
2) Fats
3) Carbohydrates
4) Vitamins
5) Minerals
6) Water

Protein - Protein is necessary to build structure and enhance growth of the body.

Fat - Although a structure builder, fat is also a good energy provider. However fats play a very very important role in hormones functioning properly. The correct fats are not harmful. As a matter of fact along with good protein fats can give you healthy glowing skin, hair and nails.

Carbohydrates - Carbohydrates are the body's preferred source of energy and is important to transport protein across the body as well.

Vitamins and Minerals - Vegetables and fruits (in that order) provide your micronutrients. Vegetables are one of the most powerful food groups you can have. Eat as much of them as you can throughout the day. Fruits having a higher sugar content can be eaten more sparingly.

Water - Water intake is absolutely necessary to keep the body hydrated and healthy It helps also in keeping the body systems cool rather than producing excessive heat. Water makes up approximately 70% of the body.

The first three are referred to as macronutrients. These are responsible for building structures of the body and providing energy. Vitamins and minerals are known as micronutrients. They are responsible for efficient working of certain processes and activities in the body. These are taken in much smaller quantities than the others but are absolutely vital for being healthy.

Getting the right foods that provide these nutrients and in required proper proportions for yourself will ensure your main nutritional bases are covered. So if you are not first covering the right quantities of the main groups don't even start on supplementation. If regular eating is not done first supplementation has no use or can even have some terrible consequences. Build a healthy relationship with food. Do not abuse it. You have to let food work for you and not let it control you. In all this remember its important to enjoy your food.

Eat well, eat responsibly and you will find your health and strength changing for the better. After the basics have been set we can move into supplementation which will be written about in a following post.

4 Points for a Unfriendly Fitness Schedule

2015-12-10T21:01:00.002+05:30

After all these years of training, I have realised there are training principles we have to abide by which must be followed to bring successful results to my clients.

Sometimes life does get in the way and we cant have a perfect schedule of training and diet. So here are things I have found that have worked with me and my clients.

1) Mini Training sessions:- If the 30 minutes or one hour program does not suit you then find a training pattern that does. I found that 'mini' trainings throughout the day work well. What does this mean? Do shorter, stimulating exercises throughout the day. This undoubtedly will lead to more work meaning more muscles to work and more energy expenditure.

2) Diet Strategies: I usually am not one to go with a 'eat this, dont eat this' approach. However what I do suggest and strongly advocate is finding the right diet strategy. Sometimes we have to re-evaluate our diets to suit our lifestyle. For example, if a client has a job where they are more actively involved, they would need more energy. If there are clients who have a more mentally activity and less physical movement, I definitely wouldnt recommend eating excessive calorie dense foods.

3) Exercise Selection: If we are with mini training sessions, the right exercises are vital. It does not make sense to say 'Walk for 5 minutes up and down the corridor' when you have 20 kgs to lose in a hurry. That might get a blood circulation going but its not going to be enough to crank up enough energy to challenge the body and muscle of any kind. We need exercises that

Will challenge your entire body in about 10 - 15 reps.
Thats doable in about 5-7 minutes.
Thats safe movement and will limit fatigue.

4) Use events of the day: Find things in your daily routine and use those to your advantage. Taking a common example of walking - it is often suggested that if you can walk somewhere walk. Like take the stairs instead of the elevator. However if its for a distance, think about keeping a smaller backpack with you that you can load up with some heavier weight. If you strap that on and walk you now have an additional weight and your simple walk suddenly became more intense.

Of course these points are so simple we don't really think it will help until we actually do them. So here is my recommendation - Start. After this deal with the details as they present themselves.

This is based on High Frequency Training but also taking into consideration the lifestyle of a client. If the client is working heavily at a desk job, works nights and also has family commitments, I know they are going to struggle sticking to a 30 minute training plan.

I have practiced this myself and found they work. I have also tried them on my clients and they have been having good results. These points can crash nearly any reason that you have for not being able to have an exercise plan and a diet strategy going for you.

PIlates - My take!!

2015-12-08T18:09:00.001+05:30

I finally got my certification in Teachers training for Pilates to which I am really happy about and thankful about.

Pilates has quite a mixed response in the fitness industry. One group swears by its benefits while the other shoots it down. If there is one thing I have learnt in my life its go back to the source, where things began or by the person who created it.

So what is my take away about Pilates since I have always been involved with lifting weights and strength training?

An important point to remember is Joseph Pilates himself referred to this practice as 'Controlology' which had been practiced for years before Pilates as a training system ever came up.

1) Pilates is not a sissy fad - In the fitness industry people want the latest fad to shed weight quick and look good. Unfortunately Pilates is just made and marketed that way like most other things in the fitness world. It was around for quite a while.

2) Pilates is good for strengthening you from the inside out - Pilates helps you reach to activate vital core muscles that you probably didn't even know you had. Yet its these muscles that are the powerhouse of the musculoskeletal system.

3) Mind Muscle connection - Pilates requires a lot of mind muscle connection with also being able to hear instruction at the same time. You are working vital muscles which you cant see but are very important for your musculoskeletal system.

4) Pilates is a form of strength training- There is a lot of isometric contraction in Pilates. Isometric contractions are known and researched to cause upto 50% more strength in the body. As a matter of fact some of the strongest and best physiques came out of isometric training. 2 names that immediately comes up are 'The Mighty Atom' and Charles Atlas.

5) Pilates is probably one of the best programs for Rehab - Please read that again carefully. I didnt say it was the best. I said it was probably one of the best. How do I know this? I heard about it. Joe Pilates was a sickly child with quite a few illnesses at 4 years old. 10 years later at 14 he was modelling for anatomy charts. After three days of 8-10 hours of training as a healthy and fit trainer I was feeling much better around my joints and certain muscle groups and 12 hours from finishing that trainng session I put a client of mine on Pilates immediately. This client was in for rehab and training with me for four months and her comment was

Wow. My movement is so much better and there is less pain!!'

That session was a session of strength training and 30 minutes only!

Oh and of course Joe Pilates rehabbed an entire section of WWII soldiers using his principles.

6) Pilates CAN be a stand alone but might not necessarily be the complete training that you need - Pilates might cover only one part of your fitness needs. Joseph Pilates himself was involved with a host of other training methodologies.

7) Since Pilates is essentially principles it can blend in and be applied to a lot more other disciplines essentially.

Pilates was quite an interesting learning for me. I definitely recommend at least 4 sessions to learn the principles. The principles are definitely something I will incorporate in all trainings of mine and that I teach.

Got any questions? Comments? I would like to hear your views.

Intangible but Powerful weight loss keys

2015-12-07T16:58:00.001+05:30

After a year and a half of struggling with maintaining my fitness levels and weight I have learnt a lot more as I continued to train clients.

I am just fresh out of my 2nd transformation and the results this time have been much more rapid than my previous one. I wanted to share with all of you some overlooked keys but most important keys to weight loss, losing fat and building muscle and strength.

1) Mindset and focus: You have probably heard it time and time again - set a goal when you want weight loss.
This locks in your focus. The goal set can also be to gain muscle and strength. However an important factor to look for when you are setting a goal is to be realistic and set a timeline.

2) Be honest: Take a long hard look at yourself and be honest. Tell the truth to yourself. 'I am fat and it's not healthy. I need to lose weight.' It takes guts to stand in front of a mirror and tell yourself that. Many times we are scared to admit it aloud. Stop running. Embrace it. Locate yourself and only then can you move forward.

3) Responsible:- Responsibility is important. To lose weight you need a simple but effective plan. You have to find one which you know you can stick with for that particular period of time in both nutrition, exercise and rest. You already know you can't lose weight eating whatever you want or when 'cheat day' is every 48 hours. If it's your diet, take some time to find out what is an effective plan that you can stay consistent with till you lose weight. Don't just keep putting in everything into your mouth. If it's exercise, don't just jump into P90, Insanity, Zumba or the latest in thing - find the one that's right for you. If you need to, get a trainer to design a program for you.

'Eat responsibly, Train Responsibly and Rest Responsibly'

4) Consistency - Once you find an appropriate plan of action to lose weight start it and stay consistent and committed to it. It is not in the 3 days of doing it but in the full journey. In my case in the 2nd transformation, my weight showed no changes in the first two weeks. However in the 3rd week it showed a weight loss of 4kgs! (no thats not a typo). By the time I entered the beginning of the 5th week I was down by 7kgs! However, if I had given up within the first two weeks I would have not seen anything except a fatter version of me or at the worst the same old fat version of me.

5) Stay calm: It's important to remember not to stress out on a weight loss plan (or anytime for that matter). Excessive stress will result in cortisol being released and make you gain weight. When I was in transformation I got more rest, went and had more fun, enjoyed more quiet time and introspection than the previous months. I not only got to know myself better but reached my goal in record time.

Don't stress out over the fact that you have to lose weight either. Yes you acknowledge it and embrace the fact that you need to lose weight but things will start getting better when you relax. This really happened with a client of mine over the last 3 months. She could not lose weight in 2 months and was always stressing out over it. So I had to keep telling her to relax. Then about a month ago she told me she lost 3kgs. Nothing changed in her diet pattern. Her exercise regime was far from effective since she was just starting strength training, but she just took things calmly and she lost weigh almost immediately. (you can read my article on de-stress here.)

These are keys that will help you in your weight loss journey. These are hardly talked about or emphasized but they are just as important as nutrition, exercise and rest when it comes to losing weight.

Transformation 2015

2015-12-07T16:19:00.002+05:30

Looking at myself in past months, I realised I had put on a lot of weight and I needed to drop fat off my body fast. (Yes even we trainers and fitness enthusiasts are human and we don’t always get it right). I had done a body transformation once before. I needed another - quickly

The Status

Wt: 82 kgs. Waist size 34

Apart from these photos and stats, the problem was much worse.

I could not focus on a plan or a program to help me in diet or nutrition
The diet plans I was designing for me was not working well.
My mental toughness was much lower than before.
I was not able to stay consistent
My pullups were at 0.

It wasn’t a body transformation only that I needed it was a fitness lifestyle transformation

My ‘WHY am I doing this?’

I did this because I could not be irresponsible to My God, myself, my family. I was heading for serious trouble and I knew it. I also missed the ability to live strong and healthy, eat responsibly and enjoy my food. The thought of not being able to do things with my family and play with my daughter was just too painful. Also the truth that I looked an absolute mess was horrible.

Setting the Goal

I had been toying with this idea for 4 months. I set my body transformation goal for December 15th, 2015. That is almost always when the season’s goodies start coming in. I had thought of two dates before this but never made it. Now I was in the last week of October and that’s when I aimed hard for December.

The Transformation Plan

This main plan was The Aggressive Fat Loss Bible

The strength training program was Beginners Bodyweight Bodybuilding.

The plan was a unique one which promised results in a month. I am usually skeptical of such quick transformation plans, however it was from the trainer that helped me breakthrough before and I trust his work.

Action

I started with my body and fitness transformation on 26/10/2015. Though simple, it wasn’t always easy. I was heading straight into winter so some days were really really cold accompanied by extremely heavy rains. Work was erratic. I didn’t always have what I needed to maintain my nutrition. As for staying with training, I did not always feel like doing it. I was sometimes too tired. Also with a toddler at home, the timings and plans didn’t go as planned. What I had planned to finish before 5p.m, sometimes started only at 8:30 p.m.

Oh yes, this time I kept my mouth shut about the transformation. Only my wife knew about it.

Results

One month later I checked my stats again. Here are my results.

WT: 75 kgs. Waist Size 32

However I had more than a body transformation.

I was stronger, healthier, faster.
The shape I was looking for had finally started to breakthrough.
I got my mental toughness edge back.
I now could stay consistent and discipline and I knew it - I picked a program and followed it.
I learnt a lot about my body, bodyweight training, mentality and coaching cues.

My transformation wasn’t easy. However, it was doable. My previous transformation took 9 months. This took only one. It led to a new body composition, strength, skill, knowledge and wisdom. The experience of achieving something like this is amazing. Do a fitness body transformation - it will transform your life.

If you need help with a lifestyle transformation please don't hesitate to contact me.

Nutrition Education - My Lean University

2014-04-02T20:24:00.001+05:30

Hey everyone!

I am really excited to bring out this post! As a trainer I have been looking to guide my clients with their Nutrition. There has been a lack of Nutrition Education on the whole and in addition to advertisements, media and the whole marketing game being played people are wading through a lot of incorrect information. So I had been toying with the idea of writing my own nutrition education course emphasizing on diet principles. I also am not a person to give out diet charts.

You dont need a diet chart. You need a lifestyle change that keeps you healthy, strong and looking good!

- Gideon Samuel Kumar

I would rather that the person knows the purpose of why and what they are eating. Once a person knows the correct information available for them and puts it into practice they will overcome their problem which in this case is weight loss and a restructured body composition.

So without further delay.....

I am pleased to annouce a partnership with

My Lean University.

Click Here!

This is a course which teaches you about nutrition and how you can get it to work for you.

My Lean University was designed by Dr. Cassandra Forsythe. Dr. Forsythe is a Nutritional Scientist and female fitness trainer of the highest caliber. I could say a lot about her but I am just going to let you read it here.

I have gone through the topics of My Lean University and believe that these are the basics of a good nutritional standard everyone needs to know. Once again there is enough information on the page for it to explain itself.

Do this course. Its a worthwhile investment in yourself for a lifetime of good health.

This is where I am just going to get out of the way and handover to what Dr. Cassandra Forsythe has to say about My Lean University.

Get started here right away and take charge of this important aspect of your life

Click Here!

Worry- The Silent Killer

2014-03-20T15:35:00.002+05:30

I am back again onto blogging! Our year had quite a start and challenging events upto now. It just seems that everything hit us all at one go... good times and tough times.

Training has been going well. It just so happened that most of the ones who came up told me one thing -

'I am mentally stressed'

The number of health issues coming up from here was frightening

1) High Blood Pressure

2) Hormonal Imbalance

3) Gastric trouble

4) Depression

5) Fat gain and obesity

6) Fatigue

The list went on and on.

So since I had committed to prioritise Rehab as a trainer I thought I would work with these people as well.

Then I got the worst call of all......

'Gideon, come home quick! Dad met with an accident and he is in the hospital!'

I had just seen him 2 hours earlier.

The cause of the accident for my dad was a blackout caused by High BP. You have to understand something about my dad. He is my coach. He is tough and built like a tank. At 73 years old he deadlifts about 180 kgs and Squats about 130 kgs.

He was alone riding a scooter and then suddenly had a blackout. After the analysis they found many micro bleeds in the head. The doctors who attended to him said one thing. He worried too much and that increased his BP and caused micro bleeds and as a result a blackout.

I just saw a professional strength athlete being knocked down by a thing called worry.

People please hear me..... Worry is a killer. Its a silent killer. And also most of the time its about things that dont happen.

You have to learn how to control your thoughts and avoid worry. Old time strongmen and athletes knew one thing about strength.....they could not let strength robbers come in and one of them was worry.

They enjoyed life and also regularly practiced meditation to focus their mind and control their thoughts. They knew life in the real world was tough. There were real problems. They however trained their minds and bodies to be strong.

Jesus Christ himself lived his life and said...'Dont worry about things.' For someone who set a global example I would think he would know what he was talking about.

How do you stop worrying? There are quite a few things you can do.

1) Meditate - Take time to think of good things and how to solve problems. Focus on controlling your thoughts.

2) Do not Procrastinate - If there are things you can do right away, do it!

3) Enjoy life - There are good times in life. Enjoy it with your family and friends.

4) Laugh - Laugh out. Laughing keeps your heart cheerful and light.

5) Exercise - Exercise is a good way to deal with stress both mental and physical.

6) Eat Well- Eat good healthy food at the right times. More often than not if you are (really) hungry then emotions because of chemical reactions in the body cloud your judgment.

Dad is much better now and well on his way to recovering. My clients are doing much better and are getting mentally clearer.

To all my readers and followers I leave you with this.........

I am sure you know a lot of people who need this post. Please share it with them.

Quick Fixes for the Season

2013-12-24T12:52:00.001+05:30

We all know this season is real exciting and fun time. It also brings its own set of challenges to maintain your healthy lifestyle. Here are a few pointers to keep you on track with your health and fitness lifestyle.

Nutrition

1) Drink at least 3 liters of water a day.

2) Eat lots of vegetables and fruits.

3) Green tea and Warm water are the tow best things you can drink in this season.

4) Try and practice undereating whenever you can. e.g If you know you are going to be eating a big caloric and sugar dense meal at a particular time cut back on eating on the hours prior to that.

5) Before you start a meal always go for a big helping of salad or soups.

Workouts

1) Be mindful of your posture

2) To stay active, walking is one of the best options you have.

3) Bodyweight Circuits, sprints, straddles and shadowboxing are the best toning and conditioning methods you have available to you if all you have are 10 minutes a day.

4) Keep workouts short.

5) Remember the best workout is one you will do

These points will keep you on track. Print them out if you have to. If you forget them do not panic or feel guilty- just pick up from where you left off.

Enjoy the holidays!!

You definitely know people in your family and friend circle who can benefit from these points. Go ahead and share it with them. You just might be the reason they find a change in their lifestyle forever.

Time to Rest Ye Merry Ladies and Gentlemen

2013-12-22T13:44:00.000+05:30

Well its that time of the year again when everybody is winding down. The year end holidays are coming in fast. Compliments of the season are in progress. In all the excitement of the holidays lets not forget that it is a well deserved break and it is an especially important time for rest and recovery.

Most people have already planned what to do and the mental break itself is the biggest thing that enhances recovery. In all the enjoyment there are practical things you can do.

1) Have yourself a merry time! - Well this comes with the season! Enjoy yourself thoroughly. Catch up with family and friends. Laugh. Do things together. Unwind!

2) Silent night - This is a good time to get some well needed hours of sleep. Let your body recover and get the stress out. You will be surprised at what just a few days of good sleep for 6-8 hours can do.

3) More than roasted chestnuts!- We can't deny this season comes with a lot of goodies and parties. In all that, eat sensibly. Order your eating right. If you know for sure there is a specific time window you will be eating a lot balance it off with undereating, juicing or fasting. Make sure whenever you can you are eating more quality and nutrient dense food. This will also keep your energy level high and you will not have energy crashes. It also keeps unnecessary fat off so you will not have to run into the new year with wild training plans.

4) Walking in a winter wonderland - Go for walks. If at all you want to stay active this is one of the best ways to do it. Go walking. Enjoy a nice walk even if it is for 10 minutes in a day. In most cases the winter season has set in. The cool air will give you a neural recharge and freshen your mind.

Rest is vital for your health and there is no better time than this season to do it. You will enter the new year feeling fresh and healthy if you plan your rest and recovery right. Go ahead and enjoy the season.

Please feel free to share this post with your family and friends so they can have a healthy, fun filled season!!

Learning the Ropes

2013-12-12T22:25:00.001+05:30

One of the most easiest and versatile pieces of fitness equipment I have started to use recently is the Rope. I had underestimated its use till recently when one of my clients came up with an injury (had nothing to do with my training session!!). I then started digging up other reviews on what I could do to get her on her fitness goals again and then this rope showed up.

Initially ropes dont look like they can do much for you. Dont let the looks fool you! It can be a mean tool for conditioning, cardio vascular development and stripping fat.

I like them because there it is easy to setup and can be carried easily from one place to another. They offer a surprising number of variations that can get you a really good training or workout. In the last two weeks I found out just how effective ropes can be for strength training as well. To say that I didn't do too well on it is an understatement. Ropes can be used for suspension training, climbs and as already discussed conditioning. Below are a few videos of Mike Fitch from Global Bodyweight training showing how Rope training can be used in your training

Breathe again!

2013-11-29T21:12:00.000+05:30

Hi all,

I have been delving into basic corrective exercises. It surprises me that we have lost our ability to breathe correctly and that leads to a lot of problems. I have been training myself to breathe accurately again and it has got me feeling so much more better and stronger. Here are three videos

The first one is by Mike Robertson. If you don't know who Mike Robertson he is a well respected strength coach and is prominent in the circle. He is also known as the 'corrective exercise' coach!

The other two are by Tony Gentilcore. Once again, Tony is a strength and conditioning coach and works at Cressey Performance. Eric Cressey himself is a well known and well reputed strength coach and Tony is on his team. Tony is definitely one individual you want to listen to when you are looking for strength and corrective exercise patterns.

Watch the videos, practice the patterns and learn to breathe healthy again.

10 Ways to Beat Stress

2013-11-27T12:45:00.001+05:30

'I need to de-stress.'

'Gideon, what can I do to de-stress?'

'I'm getting tired these days, it must be all the stress.'

I have been hearing a lot of these kind of statements or questions related to stress and destress recently. So I decided to (finally!) put a post down and give insights on things that actually helped me tackle stress head on.

All of us know that stress is not good. Some of the important things that you should know about stress are:

It is one of the leading causes of death across the world today.
It is a time, relationship and health robber.
It keeps you fat.

There are a lot of other negative things it does but these three pretty much cover all of it.

So how do we beat stress? In todays world there are problems and challenges at every corner but there are things you can do to beat stress.

1) STOP WORRYING!! Jesus Christ said that about 2000+ years ago. If someone like Jesus said this he knows what he is talking about. This might be easier said than done but it is vital to get your thoughts in order. Some of the things people worry about most of the time don't even happen. Think about the solution to the problem and not the problem.

2) Sleep! - Do not neglect your sleep. I have written a seperate post on this earlier. Click here.

3) Time Out: - You need to take some time out on a daily basis. 10 or 15 minutes a day should be good enough. Just quieten yourself down and relax. Don't think about work or anything else. Just relax. This would be a good time to also focus on your breathing which brings me to my next point.

4) Breathe: - If ever there was one quick technique I relied on this was it. In the middle of things just stop and take in deep breaths. Anywhere in between 5 and 10 breaths should be good.

5) Ease off on the eating: - Stop eating so frequently. The digestive system is a system that requires huge amounts of energy to work. I strongly suggest slowing down from food for a while. You can do just vegetables or vegetable juices during the day and eat normally again at night. Another practice you can take up is intermittent fasting also known as IF.

What you eat is also important. As much as possible stop eating sugar and processed foods. These also put an enormous strain on your digestive system causing a lot of stress. Watch what you eat and reduce the frequency. Take a break from eating.

6) Unplug:- It is amazing what time without electronic gadgets do for you. For a while switch off your phone, internet and stay away from your computer. I used to take 24 hours out from all of the gadgets around me. It was sooooooo refreshing. I have written an experience of mine here. There are also hidden dangers of technology which causes massive stress. Unplugging once a while will help.

7) Exercise:- Exercise helps a lot at destressing. You can have an exercise schedule in 10 or 15 minutes. There are studies again and again that show that exercise reduces stress. Get an exercise routine.

8) Sunlight:- Get out into the sun. The Vitamin D assimilation and the light does alot for you.

9) Walking: Walking is a great way to get your blood circulating and destressing. It loosens you up and keeps you active and your mind fresh. Here is more on walking.

10) Talk to someone: If you have something on your mind or something is wearing you down talk it out. Sometimes you just need to go to someone you can trust and tell them, 'I just need you to listen to me!' Then talk it out. See how much lighter you feel.

There are more techniques to this but these are the most common ones and that you can implement quickly. Start implementing these and start to reduce your stress today.

If this post has helped you please share it with someone. Drop in comments, ask questions and if you need help with destress techniques you can contact me here.

Another lesson learnt from another client - Discipline and Honesty

2013-11-22T12:01:00.000+05:30

The other day a client of mine asked me after a session, 'Do you also train?' Now, while that might seem like 'DUH', it got me thinking. Sometimes clients questions can take us off guard and also keep us in check. It has been quite a busy month for me and my training frequency has reduced but I made time to train at least twice a week for 15 minutes. I was so glad I managed to do that.

Imagine if I had to tell the client, 'No, actually I have not been training recently because I was really busy?' Instead of building them up I would have given the message that its ok to avoid training if there was a 'so and so' reason.

'Oh c'mon, you didn't need to tell them.' That might be true. That also means it would have backfired on my character. No one would have known except me but in all honesty that would have weakened my resolve and authority as a trainer to ask them to do something or make a suggestion. These clients look up to us for maintaining their health but I also believe as personal trainers there is an element which goes deeper. It is setting an example and standard.

Stay honest and true to yourself. You will be able to handle 'curve balls' that suddenly get thrown at you from your client. As a trainer your own personal disciplines are necessary to be an authority and make an impact while training. Also, when you do that you come from a position of authority to be able to tell your clients what to do.

Discipline and honesty helps you through any aspect of life. As trainers I think this is especially true and important as we also set the example of being role models. It also helps to practice what you preach. If you need to stay on track find someone you can trust and stay accountable to so you can keep sharp. My wife keeps me accountable with something as little as a posture deviation. It gets irritating sometimes but I know its for my good and getting me sharper and stronger in character and skill to do what I have to do.

Practice living being true to what you stand for. Might be a bit difficult at the beginning but if you are consistent it will become a part of your life.

If this post has encouraged you send it out to someone else who you think needs it. If you need any help with Lifestyle Coaching or fitness, send me a message.

Having fun, Monkeying around, Breaking Barriers and Celebrating Achievements

2013-11-06T10:48:00.002+05:30

Training sessions should be fun. That is something I learnt from Matt Marshall or at least got it reinforced in my mind from him. Thats exactly what I did today. I was waiting for a client to show up and I decided to have some fun on the kids playground - just monkey around on the monkey bars!!

Well I know it doesn't sound too modest but I was impressed with my speed and body movement. I just ran, jumped and swung around and hung around and also found out where all I had made improvements. Movements I thought still had a long way to go just flowed nicely and......for lack of a better word happened. It was sad that there was no video and no cameras but I did feel like I made my entry into the world of bar athletes.

Here is what went down:

3 single arm Pull ups:) from a 2 second single arm hold previously.

Front levers

Reverse pull ups

Upside down Pull ups

Isometric holds on parallel bars for 15 seconds

I am thankful to God for this and to all the people who kept encouraging me to push past my limits with bodyweight training I want to thank you as well. I am going to take some time out today and celebrate!!

Medical Pros meet the Fitness Pros

2013-11-05T21:50:00.002+05:30

There is a huge gap that I have noticed with health and fitness. There are a lot more healthcare professionals and doctors who are not taking advantage of the fitness industry. Some doctors also still refuse exercise programs to certain patients citing that their cases are too chronic. Yet there are numerous cases which show proper nutrition and exercise have actually got people back on their feet and in good health in spite of being bed ridden. Doctors might suggest physiotherapy but the problem with most medical physiotherapy today is it only goes to a certain level and stops and then the client just keeps on and on with a physio program that does nothing much for them after the initial first few sessions.

Its strange to me because the body has this one principle - If it is moving and kept active in the right way it will get stronger and medical professionals know that. If you are a medical prrofessional reading this are are genuinely concerned about your patients please consider looking for a professional fitness professional and working with them in designing your patients recovery plan.

So here are my suggestions as a fitness professional to medical professionals.

1) Look for partnerships: If doctors and professional fitness trainers partner together there is the best of experience coming in together. The doctors experience and knowledge coming in along with the trainers knowledge of exercise and or nutrition will definitely help the patient recover faster. If need be come in with a nutritionist and physio. The point to note here is primarily 'THE HEALTH AND LIFE OF THE PATIENT.
If you are not willing to do that for your patient why on earth are you a medical pro and spent those many years in medical school? After all a patient who is getting healthier is less of a burden for you.

2) Find out exactly what teaming up with fitness professionals can do for you:- Nearly all of the time, if you find a professional trainer your results as a doctor or medical professional can be enhanced. You will have an exchange of ideas and experience which could help you in other cases. You also will have a great team to work with if the trainer knows a really good nutritionist.

From a business perspective you can build your network and have a win win situation gaining more clients.

3) Which areas can you help the patient in? If you are unsure about exercise patterns for rehab of a patient, thats when you need a fitness professional to step in. A good fitness professional will work along with you in devising an appropriate exercise plan. If there are restrictions that you advise there will be ways to maintain those restrictions but also have an effective program.

From a pre-hab point of view you can always suggest patients to be more preventive and get into a fitness program or lose bodyfat weight safely telling them the advantages of staying fit and healthy and losing bodyfat weight.

In all its a win-win-win situation. The patient knows they are in the best care possible and chances of recovery are greater. You are exchanging ideas and learning and increasing your network and networth. The trainer increases thier network and networth while adding value to the patients life.

If you are looking for a professional fitness trainer to help or to partner with to help your clients with rehab or preventive lifestyle you can contact me here.

6 training tips I learnt.

2013-10-30T18:29:00.000+05:30

Over my years as a fitness professional, I have come to realise one thing.....there is no 'one size fits all' in the fitness field. The principles and the laws are the same but every person can't be trained the same way. There are just too many different goals, preferences, personality types, body types, etc.

I have also come to realise that peoples preferences change.

For eg. If we are training children and watch them as they grow we notice a progression. When they are much younger, they like running around, doing the animal walks and crawls, hanging off things, jumping. As they start to grow the variety of what they do starts to get more focused. They start to head off into sports most of the time. By the time they are reaching high school and college they are looking at training into athletics or already establishing hobbies. At that point they would focus more on skills needed for the sport rather than animal crawls and hanging off trees. If they are bar athletes thats fine and they might still continue hanging off things but otherwise some things are being dropped off and certain skills are being focused on for their interests are just what they want to do.

Not only are their activities changing, their eating habits are changing. Their lifestyle is changing.

The same way it is with every individual who comes up to a trainer or a fitness expert. These are also things the fitness trainer must realise. Just because the trainer wanted 6 pack abs and did 2500 crunches per day (though that is not the way to get them), doesn't mean that all the peole who come to him/her should do that.

Here are a few rules according to me that a trainer/coach should keep in mind while training.

1) Every person is different and unique - This is the primary information you have to keep in mind. Only then can you coach effectively. If you have 20 people and all 20 people are doing exactly the same thing or rather being forced to do the same thing without understanding what they need at that time and moment you are not a PERSONAL trainer.

DO NOT DO THIS!!

2)Stick to basics. - Coming back to basics is always a good bet. You can repeat it as many times as you want with different rep/ set schemes, training system patterns, etc. on exercises. With nutrition, things don't have to be complicated. Just follow basics.

3) Variety - Once the appropriate system has been found, just add a little bit of variety every now and then. This gives a break from the regular training pattern and forces the body to adapt. e.g. - Squats - Back squats, front squats, sumo squats, hack squats, pistol squats, etc.....

4) Motivate - Learn how to motivate your clients. Find out what makes them tick. A motivational strong point for one might not be the same for another. For example - One client might just need a reminder of their goal and deadline but another would need the trainer to actually go out there and help them finish off a set with them encouraging them.

5) Cue them: Give them points on how to correct their movement. Eg: If someone if lifting a weight, you can tell them, 'Lift as fast as possible, hold for a second at the top of the contraction and lower slowly.'

6) Remember people change: What might have worked in the first month in terms of motivation might not work in the thrird month. Most of the time as people get stronger and show positive results there is a change in their attitude and psycology.

These 6 points will definitely help you relate to your clients better. It also builds the platform to where the client and you are understanding each other better where the client looks up to you as the professional and you understand the ways to help the client reach their goals.

Why I respect Aerobics and Zumba

2013-10-25T12:20:00.001+05:30

I personally am not too interested in aerobics or zumba. I really don't do trainings with them. However, time to time I do workouts with them just to check where I stand with speed, co-ordination and mobility and also to keep the basic skills sharp when training clients for warmups or cardio.

I know there are more 'macho' ways to check this but I remember when I first did aerobics in my ISSA training. I was struggling to keep up. I was so proud of the fact that I could lift weights and knew the techniques and theory really well and here I was struggling to move, struggling to keep up with the tempo, struggling to breathe - I was humbled by the so called 'Ladies Exercises'. It is pretty ironic when you see a bunch of guys who throw weights around come in with a swagger and then 7 minutes later blunder and stumble all over themselves!

From a trainer and student point of view I came back with a new respect for aerobics and zumba. It does challenge the cardio vascular capacity and puts into light personal co-ordination and balance. For me, I was stiff and struggling.

Today, I still would not use them in my own training sessions. However, I would not come back saying that they are a waste of time. I think they have their own place in conditioning. I also think where it getsannoying to me is when the big box 'fitness centers' use them as latest fad workouts and the in thing to get people without any absolute consideration to see their members get their health and fitness levels better.

I am of the opinion that aerobics and zumba with serious weight training sessions will produce great results for fat loss, muscle building and overall general health and fitness. Oh yeah and if you are someone who loves too dance you are going to have a lot of fun!! My only advice is please find a good trainer in aerobics or zumba and make sure they also throw in and advise strength training sessions.

Laser Tag - My Experience

2013-10-25T11:52:00.004+05:30

A few weeks ago we were at the Cubbon Park. I was caught in a crossfire of distinct warning alarms that people around me were being hit and so was I from time to time. My partner and me were trying to flank around a base of our opponents. We were using the trees and foliage as cover. I could see my team mates from the other end creating flanking from the other end. 'Gideon, cover me!' I stepped out with a burst of fire and my partner ran across to the other tree getting closer to the base. Then it was my turn. I glanced around cautiously, stepped behind the big banyan tree, braced myself, took a deep breath, turned up my shield and then..............RAN!!. A couple of shots were fired. I made it behind the next tree. There were others who were doing a search and eliminate...and then we converged in a triangular formation. We charged firing away......we had taken the base!!

No I wasn't in a war zone. I was playing laser tag.

What is laser tag?

It is a non-contact individual or team sport where players use hand held devices (which we call guns or taggers) and score points by tagging other players or opposing team members.

Laser tag is really fun and a great strategy and team game. I have been busting a lot of stress and its one of the things that make me feel like a child again! At the same time it has also been quite a soul searching activity because in the middle of all the fun and games it was showing me that I still do get frustrated and irritated over things and at times I was just short of losing my temper! Talk about an activity that tests a person spirit , soul and body!! Its a great team and relationship builder as well. It is also great to learn strategy.

There are different kinds of taggers. My personal favourite is the Phoenix LTX Blaster

Lazer tag is better than paintball because you dont get that stinging 'THWAP!!!'' when you get hit. Some of the welts caused by the paint can leave a mark for days. The taggers have sensors which tell you when you are in the line of fire so you can move out quickly, or if you are getting hit, the sound, light or both let you know. The game can be played indoors or outdoors. I have found outdoors to be more fun. It is a good way to stay healthy because I was always sprinting short bursts, having to think on my feet, squatting, crouching, steadying my breathing, climbing things. It is moderately intense and its great to play on a day of active rest.

If you have played laser tag before or have anything to say about laser tag please feel free to leave comments. You can also log on to the site

www.skirmish.in