Wednesday, 2 August 2017

Smart fitness goals

How to set SMART workout goals and succeed? Many people start a workout and then get bored and drop out.Some of us keep moving from one new workout modality to another without any success.Some of us just follow the bandwagon and blindly follow the new fad without getting any results.Research has proven that 70 percent of people who start an exercise program drop out.The drop out rates are high mainly because the motivation wanes off.Motivation is got to do with goals,having clear cut goal.Workout goals are great tools to keep the motivation up,hold you to account and also to know if the workout is dynamic enough to give you results.                        Before you embark on your new fitness Regime.Set a SMART goal for yourself.                 Follow these guidelines to setting SMART goals and you will be surprised at what you can do:
  1. Specific. Your goal should be clear and easy to understand. 
    • A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage.                                                           Being specific means I will lose weight.This is a weight loss goal.                                              2.
Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal.Give your goal a number,means how much weight will you lose?                                               3.Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits.        Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people. 
    • A measurable, attainable goal could be, “I will lose 7% of my body weight.”       4.Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to attain-that isn’t very motivating.                Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.     5.Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started.Since healthy weight loss is about 1-2 pounds per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”
  Now that you have a SMART goal set.Have Smart action plan stated.eg-I will workout 5 days a week or I will not eat junk food or I will homemade meals rathering than ordering out.     Be a Smart exerciser and Attain your goals!!

Thursday, 20 July 2017

why are you not losing weight.

Top 5 reasons you are not losing weight inspite of exercising.                                                             1.Not exercising at the right intensity-Intensity matters the most while doing cardio.How you do your cardio?matters the most.How exerted are you?is essential for fat metabolism and weight loss.On a scale of 1 to 10 denoting perceived exertion,be somewhere around 5 to 8.                                                                                           2.Eating too many carbs-Carbohydrates are source of energy but if eaten in excess get converted and stored as fat.The rule is to have your carbs before sunset and avoid carbs at night.                                                                                                     3.Doing only cardio-Most people think cardio will help them in losing weight.Infact with excess of cardio one loses muscle mass which reduces the bmr.If you want to lose weight then lift weights.Weight training builds lean body mass which increases the bmr and caloroe expenditure.                                                                                   4.Not adding variety to your workout-Doing the same workout program for years will stop giving results.Your body gets into a comfort zone and needs to be challenged to get results.Shake up your workout-add variety,increase your rep range or weights,push yourself to walk faster,use different training principles to get results and avoid plateaus.                                                                                                         5.Mindless Eating-Weight loss is a combination of diet,exercises and mental training.Many a times,several people are unaware about what they eat.They eat while driving,watching tv,reading,talking on the phone etc and sometimes even to supress emotions.Be present to what you eat,how much you eat and maintain a journal.Journalising your diet is a great tool for weight loss.      

Friday, 9 June 2017

Menopause and workout mistakes.

Menopause and workout mistakes.                        Menopause isn't the scary monster that it's thought to be.As estrogen levels drop,metabolism slows down.you will begin to add weight and more specifically around the hips and thighs.Declining estrogen reduce bone density and muscle mass leading to weight gain.Working out smart will support in combating the weight gain.                                                        Workout mistakes Women make-1.Not working out in the right intensity.Not pushing yourself.keeping the intensity low leads to no benefits.                                                                     2.Doing only Cardio-Neglecting weight training can reduce metabolic rate and not support in weight loss.                                                                   3.Doing only cycling and swimming-Opt for walking,jogging instead and shake up your workout routine to keep the muscles challenged and support weight loss.                                               4.Not watching your portion size-Eating right and right amount is essential.Body's nutrition demands are much lower for menopausal women and so reduce the portion.                         5.You take it easy-Why not push yourself?challenge your limits?Menopausal women generally get into a comfort easy zone and so the weight gain.                                                   You try to do it all on your own.
Check with your doctor before increasing the intensity or nature of your workouts.. Once you have clearance, consider working with a physical therapist or personal trainer for guidance on strength training and performing more rigorous workouts. And if you really want to stick with your new program, recruit friends and/or family to join you. 
                                                                Ritu Shah Xersize 9819788767.

Thursday, 26 May 2016

The 5 Components of Physical Fitness


We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure.

But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:

1. Muscular Strength


This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.

The way to increase strength is to train with heavy weights, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!

2. Muscular Endurance


Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the musclesare used for minutes.

The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

3. Cardiovascular Endurance


Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.

The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject's cardiovascular endurance.
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Monday, 18 January 2016

Optimistic outlook.

We bring you our last and most awaited story in this series. The end of our Marathon list of 30 inspirational stories is signed off by one such woman who has transformed and touched the lives of many. 

This is the story of a woman, who as a young girl in her twenties had a vision, fire in her belly and a zeal to chase those dreams. She was a management graduate with a high flying corporate job who changed her course to turn into a successful entrepreneur. 
Yes, you are reading about none other than Ritu Shah.
X-Er-size established in 2002, is the brain child of Ritu.
Her dream was to create a space for women to enjoy fitness with the latest scientific methods , a space for them to express freely , make long lasting bonds , create a social circle and instill confidence in them..Something unheard of and untried...
I would undoubtedly say she achieved more than just that .. 
These 29 inspirations we have read about have all been given this opportunity and platform  to  inspire us because of her vision.She has touched  all our lives whether it was to run tht marathon ,get rid of PCod or Thyroid , combat muscle dystrophy and cancer or loose oodles of  flab or even become successful professionals like me ,it's her hand that made it happen.
She is passionate about fitness and has kept herself abreast with all the latest fitness courses whether it's Reebok, ACSM, Schwinn ,Pino Pilates or ACE ,she has 35+ certifications..and regularly attends fitness conventions.
She started with 20 members and today Xersize boasts of 1000 plus clientele ...(yes we are a big family)       Nothing deters her spirit ,whether it's a muscle pull or a spine surgery. She's back in action in no time .. A woman with a foresight ,who has set her sights on the next big goal  .. A person who gives you a boost and keeps u believing that the world is your apple and nothing can stop you..

She does a perfect balancing act between her teenage daughter ,home and her ever expanding business which to her is just like her daughter which she calls "her baby ".What distinguishes Ritu from most people is her zest for life and her drive to achieve her goals.
Anyone who speaks or listens to her will always have something to take back with them . 
Her motto in life - Positive thinking and self belief are two most essential workouts to keep you in good shape!
( written by Nirmala D'souza )

Total commitment and dedication.

30 Transformational Inspiring Stories. Story No 29.                                           Sandhya Divekar,25 years old used to weigh 83.4 kgs in January,2015 on her 5'3" frame.She wanted to lose weight and decided to give gymming a shot.She is a simple,hardworking professional girl,working with a wealth management company.Sandhya's mother supported her in her weight loss journey and encouraged her to get healthy and fit.She stopped all junk food and street food which she used to eat regularly.At Xersize,she did weight training for upper and lower body,core toning and cardio exercises.Sandhya seldom missed her workouts and slowly her exercise intensity increased.She did circuit training,high metabolic training and followed various forms of body conditioning.In 6 months she lost 18 kgs.Today she weighs 65.5 kgs.Her goal is to be 57 kgs and she is consistently working on it.