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.

Gained Muscle mass.

30 Transformational Inspiring Stories. Story No 28. All stories have mostly covered weight loss and beating the bulge as the main context.Today's story is different from the rest.We have heard people going crazy with weight loss and lots of attention given to it.Any mag,book or article which covers a strategy to weight loss is a sure shot hit.What about people who are underweight?Find it difficult to gain weight?how do we tackle it?Here I present Tejaswani Panchal,34 years old,teacher by profession.She has always been very thin and underweight.She used to weigh 39 kgs 5 years ago and then decided to start working out with us.Her strength and stamina both were low and she used to get tired easily.Tejaswini wanted to gain weight and build on stamina,have day long energy with good immunity levels. At Xersize,we explained her the difference between healthy weight gain and unhealthy weight gain.She needed to gain lean body mass i.e muscle mass rather than fat.Tejaswini had a high BMR and we worked on her workout routine alongwith her nutrition plan.Healthy proportion of each nutrient was prescribed to her.Meal plans and timings were also prescribed.She worked out regularly,weight training and cardio as planned for muscle gain.Her regularity and dedication gave results.Enhancement in strength,stamina,higher immunity levels and above all weight gain.Today she chest presses 35 pounds and squats 60 pounds!Weighs 50 kgs and never ever falls sick!Tejaswini is toned and super strong.Her mantra is"Have patience,be at your goal,never give up and surely results will follow."

Exercise keeps me toned,young and beautiful.

30 Transformational Inspiring Stories. Story No 27. Rupa Thakur,hotness personified..😀😀.Yes,she is one of our most toned,hot and super dedicated client.She can surely put any teenager to shame with that hot bod of hers.A mother of 19year old son and 44 years old is unbelievable when you see her.Simple clean eating and early dinners with no carbs at night is a lifestyle for her.Exercise is a must and life for her.Its weight training,aerobics and power yoga she does it all.Tried every form of workout routine bootcamps,spinning,Zumba,kickboxing and much more.She is always looking to push the bar,enhance her fitness level and challeng herself physically and psychologically.A quiet,patient and calm are words to describe the ravishing Rupa.Her mantra is,Early and light dinners are important for weight loss and also to keep the bulge away.

Fat to lean

30 Transformational Inspiring Stories. Story No 26. Its the story of 27 year old Sneha Khubani.She has been living in the city of dreams...Mumbai all by herself since 3 years.A graduate in commerce from Jaipur,later studied Interior Designing and now working in Mumbai.She weighed 98 kgs 2 years ago.Always wanted to lose weight and tried several ways and means to drop the baggage but nothing helped.At Xersize,she started with gymming and put in loads of effort.One achieves nothing without hard work and there are no substitutes for it.Sneha put in hours of exercising with right intensity training to come down to 71 kgs and drop loads of inches.She looks absolutely toned in her workout gear.Losing fat percentage is essential,being toned and lean is,fitting into a smaller jeans and clothes getting looser are all rewards of weight training.Lifting weights enhances BMR,prevents oestoporosis,keeps the body conditioned and muscles strong.Adding on Sneha trained in the right intensity.Many a times people work out either in very low or high intensity thereby not burning fat.Training in the fat burning,aerobic zone is the exercising in the right intensity.It supports weight loss and conditioning of the cardiovascular system.Sneha added on Zumba to her gym routine and many a days does morning and evening workouts.Its no easy task to stay alone,plan your meals,work hard,workout and lose weight.What keeps Sneha going is Motivation.Well Fitness is all about Motivation and see what gets you going??Sneha follows a clean eating plan with rare indulgence and hardcore performance training.Disciplined she is away from all distractions and temptations.Her mantra is"Follow the coach,your instructor completely.Surrender totally and have faith..Results will surely be yours."

Fitness post retirement .

30 Transformational Inspiring Stories. Story No 25. Happy Sunday to all.When I write these stories,I look for something unique and special that is different and ofcourse inspiring.We at Xersize have supported many women to totally transform themselves.The stories I cover everyday is of a woman of substance,someone who can move and motivate others. As I type this,Radha Venkatraman's image flashes in my head,her bindi,her jhumakas,her long chain and above all the brightening warm smile.Always smiling,connecting with everyone,has a word of praise for all and so beautiful in her being is what Radha is.A senior citizen,turning 61 years in a few days,retired and living her life now as she says post retirement.She was a bank manager for Indian Overseas Bank,worked long hours and had a hectic schedule.At home,living in a joint family and cooking both meals left no time for self.Her day used to start at 4.30 am and go on till 11pm.Till the age of 58 years,she had never seen what a gym looks like and had never exercised.After she retired,she decided to get fit and start exercising.So at 59 years Radha started with a lower body toning class thrice a week and as her stamina increased started with Zumba.Radha weighed 80 kgs then,now after a year is 73 kgs.Now she does hardcore weight training,alongwith Zumba and lowerbody toning class.Her fitness levels have enhanced tremendously,stamina,strenghth and flexibility all increased.Body fat percentage gone down and mental vitality at its peak.Radha feels homely in the gym and loves working out.If she misses her workout there is a feeling of incompleteness.Her speciality is her warmth,the love and compassion she spreads,her ability at 60 to dance on the latest numbers,move and groove with enthusiasm and passion.Hats off to Radha!!!Her mantra is"Irrespective of your Age,Find your passion..Do not wait for life to happen to you.Create it and live the Moment.Live NOW."

Mount Everest expedition : breaking all barriers.

30 Transformational Inspiring Stories. Story No 24. Dr Parul Shah a very dynamic lady,well known opthamologist and truly passionate about whatever she does.We have known her now for nearly 8 years and seen her working out with absolute dedication.Doc is 55 years old and one can never ever make out that.Her age is not reflected niether physically or mentally.She has a child like quality,extremely enthusiastic and willing to merge with one and all.Dr Parul has done several half marathons,with good timing and most importantly had quick recovery.We have seen loads of people running the marathon,getting sore for days and not capable to carry on functional routine.While I pen this,I remember 5 years ago she had woken me up for Mumbai Marathon and infact even picked me up from home.That is truly a passion!Doc leaves tomorrow for The Mt.Everest expedition,will be mountaineering for 15 days. Leading a disciplined lifestyle,sleeping early,early morning workouts and simple meals have contributed to enhancing her well being.She operates mostly daily,see loads of patients,attends medical conferences,socialises and worksout regularly.Living her life fully in all areas is visible clearly.She loves step aerobics and keeps herself challenged by following the choreography of the instructor.A disciplined well planned life with integrity is what Dr.Parul leads.It's an absolute delight to train her.Her mantra is"Stop being Complacent,Keep your mind and body challenged."

Twin Teen fitness.

30 Transformational Inspiring Stories. Story No 23. Khushi and Khubi Shah twin sisters,19 years old,aspiring Chartered Accountants and passionate towards fitness.Most 19 year old are not so motivated towards hardcore workouts but Khushi and Khubi are different.Girls of few words,calm and focussed towards their training.Both of them have been extremely good students excelling academically but always make time to workout inspite of their challenging CA exams.Mostly they workout together,lifting weights,running and Zumba.Unlike most of the girls,Khushi Khubi stand out in their own way not only being twins but their commitment towards everything they do in life.There is beauty in their calmness and silence.Both these girls have toned themselves,lost weight and build on stamina.Generally both of them come together,workout together and softly communicate with each other.Its wonderful to see them working out and what sets them apart is their calmness,they two together,both very intelligent and health concious!!Their mantra is"A toned body can carry off any attire and look WOW.So get a great body..Simply Exercise!"

Sedentary to being active at 45.

30 Transformational Inspiring Stories. Story No 22. Health issues weaken our body physically and mentally too.They can make you fearful to live your life fully.Many a times we have seen people not doing things because they have had a health problem.Yes,we at Xersize encounter this very often.Clients fearful of lifting weights as they have oestoporosis,hypertension etc.Our fears stop us from experiencing life...going beyond our barriers.We live in our small comfortable world,wanting to do much more but not doing as we are fearful..what if this happens or that happens.Well,its important to be sensible and not fool hardy but taking risks is essential.I always say"Risk nahi liya toh jiya kya".Facing fears gives an access to freedom. So today,I share about a lady who was fearful of working out due to several ongoing health issues.High BP,Cholestrol,oestoporosis,thyroid,mood swings caused due to peri menopause.Neeta Shah 45 years old in 2005 a homemaker faced all these health problems and had never worked out.She was overweight and had a sedentary lifestyle.She wanted to exercise,lose weight,get healthy and fit but was fearful of exercising.Totally justified she was.We at Xersize believe Fitness For All -means exercises can be modified for every fitness level irrespective of age,weight,medical issues,fitness level and health problems.Its our ongoing endeavour to make people fall in love with exercising.Neeta surely had the desire to be fit and every goal starts first with a Desire.She had it and here we supported her to break the barrier,exercising in safe zone,a complete holistic well rounded exercise program was planned for her.Neeta followed it diligently,was candid and slowly all her fears went off.She lost nearly 15 kgs of body fat,blood pressure and cholestrol all under control.No aching knees and back,thyroid under control and she was totally transformed.Happy,confident and content post weight loss.She broke barriers at 45 started exercising,lost weight,transformed her body,changed her eating habits,her dress sense was different and above all was away from all the health issues.Regular exercise is Prehab and Rehab to all diseases. Today,after 10 years Neeta is leaner,lost more body fat and at peace with herself.Come what may,she never ever misses her workouts.Her mantra is"Acknowledge your fears but take actions to break them...Get up and Move."

Baby fat loss.

30 Transformational Inspiring Stories. Story No 21. Teenage habits and lifestyle patterns are set since childhood.To break our habits requires consistent effort.Today I write on the very one who publishes these stories on my behalf.Yes,I write and Niyati Mehta publishes it. Lets go back 13 years ago,Niyati was 17 years old then approximately 15 to 18 kgs overweight.No exercise,high carb diet and easy going attitude contributed to her weight.She decided to lose weight.We at Xersize supported her.Her determination was tremendous and soon all the baby fat was out.Her passion got her into a career of fitness.Her commitment to help others,train and get fitter made her a part of Xersize team and a thorough fitness professional.Enthusiastic and chirpy are the right adjectives to describe Niyati.She transformed herself totally with regular exercise in the right intensity,time and frequency.No junk food,balanced diet and no fad diets.She took it on as an endeavour to get fitter and participated in several Marathons.Her love for her career is visible in her being,totally reflects in her.She weight trains,does loads of functional training,cardiovascular workout and flexibilty training.As a teenager her favourite snack was milk and glucose biscuits and now she has not touched it for years.It does require commitment and loads of hard work to lose and above all maintain the lost weight.She did it!Her mantra is"Sleep well,8 hours a night.Lack of sleep can lead to weight gain and reduce body's calorie burning capacity"Early to bed,early to rise,Keeps you healthy,wealthy and wise.

Woman of steel!

30 Transformational Inspiring Stories. Story No 20. Hi readers,today I write on a lady whose determination is of steel unbreakable and who is totally unstoppable.Sunita Sancheti at the young age of 16 underwent a spine surgery and the effect was she lost all sensation and movement on her lower body,confined to a wheelchair for life but that did not deter her spirit.Surely it was very big jolt but with the support of her family and the best doctors worldwide she could manage her functional life not being dependant on anyone.Sunita is not the one who would be complacent ever,underwent rehab training,worked for several years in Chartered Accountancy firm.Ate light and as per guidance from the nutritionist to keep her body strong and also to regulate her excretory movement as she had lost all control on this.Planning her meals,eating as per guidelines and no over eating has been her lifestyle.Her doctor advised her to exercise to build strenght in her upper body and core muscles.She started working out 10 years ago,3 days a week and has consistently followed it.Sunita has participated in Mumbai Wheelchair Marathons and won several accolades for her performance.Sunita is a calm and composed person who can coach many.A role model for many.She does social work actively empowering people.Sunita leads an active life..travels,watches movies and socialises.Her spirit can move mountains.In 2014,she was awarded Empower women empower India excellence award.Her mantra is"Happiness lies within,be happy in all situations.Emotional well being is connected to your physical well being"

At the age of 50 I lost nearly 30 kgs!

30 Transformational Inspiring Stories. Story No 19. A chartered accountant,by profession,55 years old Roshni Desai..her journey from 98 kgs to 69 kgs is commendable!Lost 29 kgs in approximately a year.At 50,when most people get complacent and comfortable with life,Roshniji chose not to.She was uncomfortable and told herself enough is enough and wanted to break free from her lifestyle habits.She wanted to transform her lifestyle,eating pattern,wanted to lose weight and get healthy.She had no major health issues but a pain in her back and knees.Roshniji knew the task of losing weight cannot be done on her own and so joined Xersize.She had never worked out prior,worked long hours and had an erratic eating pattern.She was extremely committed and made time to workout which meant getting up early,hitting the gym at 6 am.She got eating healthy,smaller and frequent meals.Started with low impact cardio and body weight exercises.Her regularity paid off.She lost weight,inches,gained stamina and built on strenght.Working with a TMC national operations manager is a huge responsibilty,having set eating habits for 50 years and then the task of weight loss.Menopause does slow the BMR down and causes weight gain.Roshniji's determination,devotion and discipline overcame all that.Nothing is impossible,if you want it such has been her focuss.Regular meals,planning her meals,regular workouts and a good night's sleep are key ingredients which supported her weight loss.She gyms out,does Zumba and yoga.She is most of the times our first client to walk in and if she misses a single day of her workout,the team is well informed in advance about her absence.If such the dedication then nothing can stop you in losing weight.Roshniji is truly a source of inspiration!!!Her mantra is"Plan your meals in advance,workout in the morning when you are freshest and have all the energy"

Super fit Grandmom.

30 Transformational Inspiring Stories. Story No 18. Today,I write on a very fit and conditioned Grand mum.Being fit is her passion.Most of the stories you have read are about women who make being fit and healthy a part of their lifestyle.What is so different in Nita Mehta from the others?She has done nearly half a dozen half marathons and in absolutely marvellous timings.We even did Delhi Marathon in November in 2010.Her son was getting married in Feb 2011 and loads to do for the wedding but she trained hard for the Delhi Marathon and subsequently Mumbai Marathon Jan 2011!From a recreational exerciser to a completely focussed hardcore exerciser.Neeta comes from a family of doctors and eats a very balanced diet.She has been working out for more than a decade,now a total passion for her.She lives in a big joint family,with mom in law,daughter in law..happily and harmoniously.Patient and calm are adjectives to describe her.Neeta has a pleasing disposition and just looks the same what she did a decade ago.Looking at her,one will never make out the fire in her belly to train hard.Besides being a runner,she weight trains,does power yoga and loads of flexibility training.Neeta our very simple homemaker has the zest to perform and live a disease free life!Neeta's mantra is"Exercise is rehab and prehab to all diseases.Do you make time for it regularly?"

Defying age with fitness!

30 Transformational Inspiring Stories. Story No 17. Regular exercising and eating right can surely slow down the ageing process.It is not only the physical benefits but also the mental benefits like being happy,cheerful and being vibrant always.Our association with Bhamini Gandhi is nearly 17 years old.Well,looking at her you will never guess her age.She is a well maintained mom of a 22 year old daughter and 16 year old son!Only 47 years..no one can ever guess her Age!That is what fitness does to you,actually beautifies you completely.Bhamini has been consisent and regular with exercising.She is clear that it is a lifestyle and only daily workouts help. Bhamini has never complained about any menopausal issues,aches or pains.Most women at 40 enter peri menopause and experience irregular cycles,mood swings,muscle cramps and much more.Its easy to give into this and stop working out..How many times have we heard women talking and complaining about the Big M.Research and science has proven that exercising can reduce the effects of menopause.Bhamini is a classic example of this.Bone density reduces with age reducing muscle mass increasing fat mass and reducing the basal metabolic rate,body's calorie burning capacity.Weight training helps in buiding lean body mass,increasing bone density and stops weight gain.Bhamini is a classic example of this weighing 55 kgs,has a toned body and high immunity levels.

Beating teenage obesity!

30 Transformational Inspiring Stories. Story no 15. Oh,I am half way through!Loving this space,a feeling of excitment every time I write and the response we are getting is simply marvellous!Thank you Readers.Wish you all a Happy Dassera! We all know the benefits of exercising,how it can help you and what you can attain from working out.Increase in stamina,strength,endurance,power,flexibility...blah blah..many many more benefits.Does knowing make any difference?I mean we all know the benefits of working out regularly but do we Workout Regularly?We all know junk food is bad,Smoking is injurious to health and go ahead indulge in junk food and smoke.Yes knowing makes no difference..its all about Actions.What puts us into action mode..eg stop smoking,avoid junk,workout regularly??? Today we share a story of a smart and savvy lady.Well read,a MBA and intelligent are few words to describe Manchal Jain.She knew what exercise could do to her body but hated it.5 years ago she was 80 kgs and detested exercising.We know exercising is not fun when you are begining..it can be tiring,seem tedious and boring too.People find it sweaty and hate getting breathless and so many beginners give up.Manchal had all the reasons not to workout..challenge for us.We at Xersize never give up on any client and our motto is to make people fall in love with exercising.Manchal did not like to exercise,disinterested but wanted to lose weight.We kept motivating her.She started with weight training and cardio.Manchal started seeing changes in her body,inch loss,the tone,improvement in stamina and ofcourse weight loss!Slowly,Manchal started loving to workout..all this was visible as she was regular,punctual with gym timing and schedule,was wanting to learn more and go beyond.She read on different exercise training forms and nutrition.One year into exercising she was 15 kgs down.Manchal's exercise compliance became impeccable.From hating to walk and now does 80 kms per month,detesting the gym and now working out twice a day!A huge shift in her being..and now even considering a career in fitness.Passionate to train hardcore..bootcamp,functional,circuits,step aerobics,power yoga,kickboxing and running are some of her favourite exercise forms.A sensible eater..who believes in optimum nutrition rather than crash diets.Fitness is truly 99 percent motivation and 1 percent hardwork.What caused these actions?It is simply being motivated and performing.Manchal's mantra is: Find your motivation,see what inspires you..it will make you go that extra mile!!!

It's all about dedication

Hysterctomy and weight loss!

30 Transformational Inspiring Stories. Story 14. Smita Parekh,54 years old has a tremendous zest to live life to the fullest.Underwent hysterctomy.This is a surgical removal of the uterus.Its an induced menopause.She had been working out prior her surgery too. Post hysterctomy women undergo several changes like increase in fat mass,loss of muscle mass,tiredness,lethargy and at times depression too.Many have reported too have blues for several months and years post this surgery,a sense of emptiness.Smita,took good post operative care and a break for 3 months from her workouts to recover completely.She started gymming,intially it was only cardio and body weight training.Smita is well aware about exercise and its benefits for her.Several times she discussed her concerns regarding her health,exercise and its impact.Slowly and steadily she built on stamina,endurance and strength.She started aerobic,step aerobics and power yoga.She hates comfort zones and always wants to push herself further.Keen to learn new forms of trai ning and been very consistent with her workouts clearly describes Smita.She eats a balanced diet and worksout hard .Many at her age,post hysterctomy would give up and surrender to aches,pains and weight gain.Our Smita,simple homemaker defeated all that and emerged as A champ.Her mantra is that Exercise is a must for menopausal women to increase bone density and beat the blues...Simply Workout!

Lifestyle modification to overcome hormonal changes.

30 Transformational Inspiring Stories. Story No 13. Thyroid can cause a havoc in one's life.Weight gain,sluggishness,tiredness,hair loss,skin problems,irregular menstrual cycles..much more all are symptoms of thyroid.Weight loss can be difficult and challenging.People lose willpower,give up and accept the changes in their body but Sneha Amlani did not surrender.She gained weight,at 21 years she was 86 kgs,feeling low on energy and detected with hypothyroid.Hypothyroidism is a condition which slows down the metabolism and thereby leading to weight gain.Sneha started her weight loss in 2009,started gymming and dropped few kgs in few months.She stopped gymming and soon put on all the weight.Yes her thyroid was at play.She believed what people say a total myth that once you stop gymming you gain back all the weight.So again,she decided to lose weight but opted for aerobics and yoga.She struggled to lose weight,lost inches though but nothing major.Sneha,at this time started facing knee problem due to her weight and also faced hair loss.Doctors advised her weight loss at any cost.Sneha was determined to give it her best shot and this time had a burning desire to lose weight.Took it on this time with total devotion...Come what may but I shall go Ahead.Sneha started gymming,weight training,cardio and regular medication as prescribed made her lose 18 kgs in 6 months.Her body totally transformed,all the health problems simply vanished . “Due to a slower metabolism, people with hypothyroidism are prone to gain weight,” says Betul Hatipoglu, MD, an endocrinologist at the Cleveland Clinic in Ohio. Your cholesterol levels might also go up, you may sense changes in cognitive function, and even experience depression, she explains, but "exercise can help with all of these symptoms of hypothyroidism.”

Battle with breast cancer!

30 Transformational Inspiring Stories. Story No 12. What's different about today's story is that it has no photograph and the name of our client has been changed to keep her identity intact.Damini her pseudonym was very open about sharing her struggle with the most dreadful disease Breast Cancer.We had an extremely candid and authentic conversation.We have known her for nearly a decade.A vivacious,loving and bubbly lady.Damini was working out with us prior she got cancer.She was regular and keen to get fit.Suddenly she stopped coming and all she said she was unwell.After a few months,Damini came back to workout..She told us about her diagonosis of breast cancer,the chemotheraphy,radiation and all the medicines she was having.At 32 with two small kids,Damini lost her breast,hair and gained weight due to the ill effects of the disease.It was a battle she fought strongly..there were moments where she cried,felt sad,unhappy and kept asking"God why me?".She told her herself that she ain't a survivor but a fighter who will emerge as a Winner!She took charge of her life and promised herself she will be happy.She wanted her kids to see her smiling always.Damini started getting her life back on track.Worked out,ate right and seeked coaching to keep her going and positive.Gymming out with a scarf on her head,surely had people giving her the looks.Regular workouts,optimum nutrition,yoga and family support helped her to fight cancer.She worksout regularly,eats right and is self motivated.Damini wants to be fit,healthy and have high immunity.Her mantra is Health must be our topnotch priority.Do not neglect it.Get regular check ups ,workout and eat healthy!

30 kgs weight loss in 5 months....Joanna did it!

30 Transformational Inspiring Stories. Story no 11. I have been seeing Joanna once in a week in the gym,seen her working out regularly and every time I meet her there is a drastic weight loss.We have many clients who complain they do not lose weight and here we have this young 22 year old lady dropping weight every week.Her body,features and gait all have transformed with a whopping weight loss of exact 30 kgs in 5 months!!!Joanna you shrunk are my words when I met her last.A case of total integrity and transformation in her lifestyle.Yes,we have heard all the time..nothing works without integrity and Joanna is a wonderful example of this.She simplified her lifestyle,took away all junk out from her diet.No rice,no fried,no sugar,no bread,no alcohol and ate only homemade khana.She says earlier she ate out daily and now she eats only homemade food.Her mum is the happiest with this.She started exercising,strength combined with cardio 6 days a week.She is self motivated and keeps pushing herself with postive talk.Joanna is very friendly and shares an extremely great rapport with her instructors,which makes exercising fun,energising and a stress buster.Her job timings can get long but nevertheless there are no excuses not to workout or eat junk.She was in Goa for a holiday for a week and yet cooked her own meals,never ate out!From 100 kgs to 70 kgs in 5 Months...Commendable!!The attention she has been getting from the opposite sex is amazing.At a college reunion some of her friends simply could not recognise her.Everywhere she goes and people ask her"Hey what happened" and people surround her to get tips.We at Xersize are committed to the fitness goals of our clients and never suggest personal training.Joanna has attained this amazing result of 30 kgs without any personal trainer.Its her dedication and Xersize team supporting her to attain.Her mantra id short and sweet:Keep it simple.Eat light,simple home made meals...away from sugar,fried food,maida and alcohol!