Pooja Girotra

20/02/2017

SAY HELLO TO H20
Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.

11/02/2017

11/02/2017

Be a Better Runner
How to Run Better
Training for your first — or second, third, or 20th! — race is all about sticking with a program. But a little insider advice can make the miles you run that much easier.

I've been trying to cut down on my carbs. Can I still do this while training?
Carbohydrates aren't diet demons. In fact, they're a runner's best friend, says FITNESS advisory board member Leslie Bonci, RD, a coauthor of Run Your Butt Off. "When you're running a race or training, your body needs to tap into stored carbs for energy." But OD'ing on some starches can easily pack on the pounds. To help, "Fill about a third of your plate with grains and split the rest among protein, fruits, and vegetables," Bonci says. And get more out of every bite by choosing healthier carbs like sweet potatoes, quinoa, brown rice, or lentils, which pack more fiber, vitamins, and minerals.

How do I know if I'm ready to do a longer race?
"You'll know you're ready to move up when you achieve your goal time with your current race," says Newton Running Ambassador Jeff Devlin. For instance, if you hit your goal of beating one hour in your last 10K, chances are you can handle a greater challenge. A good rule of thumb to follow: Target a race distance no longer than about double your current weekly long run.

Should I worry about my form if I'm new to the sport?
Consider it an opportunity to get off on the right foot — literally. "As a beginner, you can address form from the start and commit to running that way," Devlin notes. But it's never too late to fix your technique. Your stride should be quick, light, and quiet. "If your steps are heavy and noisy, you're most likely overstriding and striking with too much impact on your heels." Shorten your stride and lean forward slightly; the ideal impact should be at the mid- to forefoot, where your shoe meets the ground.

Are my treadmill runs going to prepare me for the outdoors?
You may need to make a few tweaks to compensate for some of the work the machine is doing for you. "Begin by setting the incline to 1 percent to make up for the lack of external factors like wind resistance and varying terrain," says New York Road Runners coach John Honerkamp. Whenever possible, try to train outdoors.

Injury-Proof Your Miles
Train ouch-free with these core and lower-body strength moves. Do them at least twice a week.

One-Leg Bosu Jump
Targets quads and butt

Standing on right leg, jump onto Bosu (or use a pillow), landing on left leg. Jump off Bosu, landing on right leg; keep knee soft. Do 12 reps; switch sides and repeat. Do 3 sets of 12 reps per side.

Side Plank with Leg Lifts
Targets obliques, hips, and thighs

Lie on left side, legs stacked, left elbow under shoulder. Lift hips and knees off floor; raise right leg about 1 foot, toes forward. Lower leg and repeat. Do 3 sets of 12 reps per side.

Plank Donkey Kicks
Targets abs, butt, and hamstrings

Loop resistance band around bottom of right foot, holding ends in hands. Get in full plank. Bring right knee toward chest; then extend right foot behind you. Do 3 sets of 12 reps per side.

10/02/2017

Jump-start your morning workout with these high-energy foods!!
When should you eat?
Typically it takes food about 45 minutes to digest so I suggest eating small meal 45 minutes to an hour before you work out. Although that may seem like a lot of time early in the morning, if you eat a small snack when you first wake up you should find that 45 minutes flies by as you are putting on your workout clothes, brushing your teeth and stretching.

How much should you eat?
For the typical 45-60 minute Total Gym workout, your pre-workout snack should be about 200 calories. This will give you enough fuel to energize your workout but not so much so your body feels sluggish because it is using so much energy digesting.

What should you eat?
When it comes to energy, carbohydrates are your best friend! They break down quickly so your body can use the fuel to energize your workout first thing in the morning. However, not all carbohydrates were created equal. Although your body may crave high sugar carbohydrates such as pastries or muffins when you are tired, you will find that this gives you short-term energy but it burns up well before you are done with your workout. Think back to those days where you started your workout feeling like a rock star only to collapse halfway through!
Instead, choose lower glycemic carbohydrates like whole grains or fruit and be sure to combine it with a little protein for long-term energy. Here are some of my favorite examples:

• 1 slice whole wheat toast, 1 tbsp. almond butter, ½ banana
• 6 oz. plain yogurt and ½ cup fresh berries
• 1 apple & 10 cashews
• 1 scoop protein powder, 4 oz. fresh fruit or vegetable juice, 4 oz. water

Should I drink water before a morning workout?
Another factor when it comes to a high-energy workout is hydration. Being dehydrated can make you feel sluggish, dizzy and negatively impact your morning workout. However, if you drink a lot of water with your morning snack you may find that it makes you feel bloated. This is because it can dilute the digestive enzymes in your stomach and make it harder to turn the food into fuel. Instead of chugging water with your pre-workout snack, I suggest waiting about 20 minutes after you eat and then having 8-16oz. of water. This will keep you hydrated but prevent that bloated stomach feeling!
The important thing to remember is that everyone is different, especially when it comes to what they can eat before they exercise. Use these ideas as a starting point and tweak it until you find what works best for you. If you have any pre-workout meals or tips that energize your workout I’d love to hear about them in the comments below!

10/02/2017

09/02/2017

Here are some of the transformations of my clients. They took hardcore training from me which includes Functional Training, Weight training, Marathon Training and Proper Diet. They also did many marathons with me. They were far away from fitness but slowly and gradually they developed an interest in it.

13/12/2015

Your morning snack attack is caused by a dip in blood sugar levels. Fibre-rich oatmeal stays in your stomach for hours,staving off a doughnut run.

13/12/2015

Everyone needs a little fat-it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.

22/04/2015

Hot peppers *
Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”