No Overdose Please In this competitive world, peer pressure and social pressures are pushing people in to problems. One among them is, over doing workouts just to reach a zero size body. But have you ever thought about the repercussions this over exercise has? Every body in this planet is unique and responds differently to different workouts. “When you aim to own certain size and shape and do too much of work outs without listening to your body or not knowing the characteristics of your body, then the results will bring more complications than ever” say experts. You might end up with physiological, psychological or hormonal imbalances which are too dangerous. Before starting any work out plan, consulting your family doctor is must. Especially for women, if you had deliveries and surgeries then you have to take advise from your gynaecologist on your wait loss or gain. Then they will tell you the figure you have to arrive based on your age, medical background. But never ever jump in to conclusion and play with your body by undergoing too much of workout regime unless doctor prescribes the same. Avoid too much work out: When you are working out in a gym having no expert around or having no knowledge on how to use and how much to use the machines then it might cause injuries to you. So avoid too much workout than the required dose. Listen to your body: When the exercises you are doing cross the normal limit then body will surely give you an alarm. Be open to receive the same. You body is your best friend and tells you what is good for you and what is not. Catch the signals and stop there when your body is saying you are already overburdened. Address health issues: When doing regular work outs and proper exercise can bring back your health, it can even destroy more if you cross the limit and do excessive workout. so make sure that your exercises are always as advised by your trainer / expert. ....Bhavana

  Bring Out The Best (Ganesh Chaturthi Special)   Ganesh chaturthi festival starts with installation of Ganesh idols at homes, Markets, Residential Societies and shopping complexes. Theses celebrations will continue for 9 days and also 11 days in few cities. This is a community festival celebrated by groups of people at a large scale. This is a big event, combined with many cultural programmes and discourses are being given during this festival season. When a community is a coming forward and celebrating, that will help the whole group to learn new things and help us to have fun too Ganesh Chaturthi helps us to make friends and know about people who stay in our society. Mingling with new people , talking to them, extending support to each other enhances our interpersonal skills. These celebrations are meant for jollification of every individual. You can actively take part in the events and take this opportunity to showcase your talent. If you are staying in a Society, which is a multi lingual community you will get to know different cultures of the country just by participating in this festival. People of different States celebrate this festival differently. This is also an example of “Unity in Diversity” of our country. On this auspicious occasion, one can keep aside their busy work schedules and can park their personal tensions outside and have fun with family and friends. Meeting with people, taking active participation in such events can rejuvenate you. They also bring out the leadership qualities in people and make you stand out in the crowd. On this Ganesh Chaturthi, lets all bring the best out of us.. Get Set Go.... .....Bhavana

  Magnificent Mushrooms Mushrooms are not so invited by many of us onto the dinner table...due to their smell or the shape or the general feeling that they grow in an unhygienic environment...but that is not the truth. Mushrooms have rich vitamins and minerals and offer nutrition to human bodies in various ways. There are various recipes to make you start loving mushrooms for good. Mushrooms are amazing vitamin D carriers. They have also been used for centuries in The Far East to treat Arthritis, Allergies, others serious ailments and Bronchitis too. Mushrooms can boost ones immune system, many University studies have published journals on this matter too. One Mushroom type called KOMBUCHA is popular worldwide for its anti-aging effects while improving skin tone and reducing wrinkles. REISHI mushrooms have similar properties such as anti-inflammatory and antioxidant. Selenium is a trace mineral in these mushrooms that serves as an important antioxidant with excellent anti-inflammatory and anti-aging properties. SHITAKE mushrooms can fight cancer cells in humans as well as mice. Even this variety contains Selenium, studies have shown that it might play a role inpreventing cancer, although more research is necessary. Selenium plays an important role in regulating Thyroid function. Rich in protein, lipids, vitamins and amino acids, Shitakes present tangible benefits for our skin through their anti-inflammatory features, and enhance immune system. Mushrooms are not just a topping option for Pizzas or for picking off from Salads to trash away....these seem to beas valuabel as gold for Prathyusha Talluri

  Are You Working Out In The Right Way ? You may be working very hard at the gym, but if it is not giving you the desired results, may be you are doing something wrong. Most of the women look at weight loss when they decide to work out, along with maintaining general health. Let us take a look at some things you might be missing while working out. The first thing you need to learn, when you decide to workout is, not to give up. Exercising is an activity that shows results over a period of time. The time required for getting what you want, differs from one women to another and also depends a lot on the exercise you do. Ask an expert to get the best results. Once you realize that certain type of workout is not resulting in any positive change in your body, change to something else. Realizing the need to bring a change is crucial. Understand your body and see what works for it. There is no point wasting your time and energy on something that does not bring out good results. If you are beginning to work out for the first time or you are restarting after a long time, there are some things you must know. Do not over do it in the first go. Take it easy for the first few times. You can increase the intensity of your exercise gradually. You might experience cramps after the first work out but you must know that its normal. Don’t let it break your routine of working out everyday. What you eat after the work out is also important. Make healthy choices here too. Have a glass of water instead of a cup of coffee. Grab a sandwich instead of stuffing yourself with a heavy meal immediately after working out. Remember, there is no point burning all the calories at the gym if you are simply going to add to them once you come home. To make sure that you didn’t injure yourself during the work out, stretch your body before and after exercising. When you take care of your body in this way, you will realize that working out can actually be right. Kruti Beesam

Stay Fit While Aging Fitness looks like very challenging for women who cross 50. But, recent surveys say that now most of the urban women are particular about their fitness as they grow by.. If you are already on this routine work out, that’s wonderful; otherwise also, it's not too late to start. Because, physical activity helps you to cope up with symptoms of menopause like, joint pain, and sleep problems. Exercise also lowers your risk of developing heart disease, diabetes, and osteoporosis. Along with this, regular workouts help you to control weight and melts fat. The effects of exercise are so good that, it has major impact on your health for the better. Your biological age may be differing from your chronological age; ma condition occurs due to inactive lifestyle. If you follow a consistent exercise program, you can easily come out of such difficulties. But, ensure that you consult with your doctor before you start any fitness program, especially if you have any of the risk factors for heart disease. Walking is the best exercise and increases your fitness level. Its easy to do and being regular, maintaining regularity, increasing time span gradually are the only keys here.Swimming and dance are also good exercises to try.If you have right company and a professional trainer then this will be fun. Work up 25-30 minutes per session, 3 or 4 days a week. Make sure, that you can pass the “talk test,” ; means exercising at a pace that allows you carry on a conversation. Also, try stretching exercises; this helps to maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability. Make exercise a part of your daily routine. Every day counts, so, if you're too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Therefore, hook to a particular form of exercise of your choice and enjoy very moment of. That's the biggest secret behind staying fit ever. - Bhavana 

  How to achieve your fitness goals   Turning fitness routine into a habit by staying on track is not at all easy.... Though, we all know that regular exercise is good for us, but actually putting that knowledge into practice isn’t always easy. While we may take out expensive gym memberships, swimming classes or pampering self with new workout kits, still, staying committed for the long run looks tough. No matter, how serious we are about achieving our weight management goals, we often slip off. But, here are few tips given by experts by assuring results in achieving long and strong workout goals. “Have no time for workout” is not an excuse at all- say experts. Workouts don’t necessarily have to be lengthy or laborious if you’re looking to lose weight or get healthier. A short, sharp, consistent work out sessions are useful to shed down weight, they add. In fact, attending gym classes for three to four times per week is ideal; this will take care of your week. We tend to skip workout classes because of so many reasons, like work pressures, travelling or not really feel like going to the gym or could be anything. But, if you do skip few workouts, remember that the longer you leave the classes or the many you miss, the harder it’s going to feel when you go back. Before you decide to skip, consider the efforts you have been put in and look back and see how far you’ve already come – If you are able to think this way, I am sure you can not afford to miss any of your fitness sessions. Instead of thinking workout out as penalizing oneself, feel it as a gift you are giving to your body and mind. When you treat exercise as a form of punishment, as something to be endured not enjoyed, then it becomes painful. As long as you enjoy doing workouts and see pleasure out of  each session you attend, then this feeling itself motivates you to the next level. When you get bored of your fitness routine, switch things up to next level by trying new classes, working out different body parts and varying the intensity of your workout. But, make sure that, your workout sessions always pep you up. Good luck!! -Bhavana

  Workout Regime Have you ever wondered on how people can maintain fitness and continuity in their workouts? Answer : is KISS- Keep It Short & Simple. Yes, most of the women who stay fit, won't follow any short cut methods to reduce and loose weight, but they start slow and increase their workout time as their stamina builds up. Exercising little and often is one of the most effective ways to build activity into your day – no more adventures to make the gym straight after work. This is most suitable and beneficial for working women. And one more benefit of small workouts is they take you away from your desk. They help you to refresh at work place. “We found it helpful to get up every hour, stroll to the departments in next block and stretch our backs” say people who follow this. If you have time to invest, taking 20 minutes a day twice a week will help tone the entire body. Of late, experts recommending interval training. According to them, it is most basic form; interval training might involve walking for two minutes, running for two minutes, and alternating this pattern throughout the duration of a workout. The most important thing one needs to remember in the initial days of fitness trainings is that, you should never run for perfection or uncertain goal that can't be met. That leaves you with a disappointment. Don't be worried, if you can't run for 30 minutes. Make it a habit to walk 30 minutes a day, then slowly add time, distance, and intensity from there. Slow and steady wins the race for sure. All the best!! - Bhavana

Wonderful Workouts Those were olden days, women used to work in their routine way even during in their pregnancy. That was the reason, rate of natural deliveries were high then, comparing to current generation. Now, women go on bed rest during pregnancy irrespective of the doctors' advise. Simultaneously, we ladies do not even walk when they are pregnant, by self declared bed rest. However, doctors are stating and prescribing workout regime for pregnant women. Exercise works very well during pregnancy, It prevents mood swings, improves sleep, and reduces pregnancy aches and pains. Exercise prepares mothers for childbirth by strengthening muscles and makes it much easier for moms to get back in shape after baby's born. Here are few workouts advised by doctors across the Globe, which will be great help to the pregnant women during the journey. Walking: This is one of the best cardiovascular exercises for pregnant women, walking keeps you fit for sure without troubling your knees and ankles. It's also easy to do anywhere as walking doesn't require any equipment other than a pair of comfortable shoes, and is safe throughout all nine months of pregnancy. Swimming: Fitness experts say that swimming is the best and safest exercise for pregnant women. Swimming is ideal because it exercises both arms and legs, provides cardiovascular benefits, and allows expectant women to feel weightless despite the extra pounds of pregnancy. Aerobics and dance: Aerobic exercise strengthens your heart and tones your body. And if you take a class for pregnant women, you'll enjoy the camaraderie of other moms-to-be and feel reassured that each movement is safe for you and your baby. While dancing, you can get your heart pumping well. You can dance in your house with the help of music but, dancing at a dance class is always advisable as you have to be monitored by an expert. But remember that, jumps and leaps red to be avoided strictly. However, any exercise or workout recommended for expecting moms, only under supervision of doctor/ health expert. - Bhavana

Pinch Of Salt “If you are aiming for a healthy life, reducing salt in your food intake is must” say our Health experts. Especially people who are suffering from high blood pressure, Heart related problems have to lessen their salt consumption. Small amounts of salt are essential for our health and we have to take salt on a regular basis as there is no mechanism in our body which can store salt. This is the reason, we have to take ½ tea spoon of salt which is sufficient for our body, but here, we are taking more than the recommended salt which is putting us at risk of all of these health problems. The good news is that reducing your salt intake can lower your blood pressure and the risk of diseases. In fact cutting down your salt intake to ½ teaspoon per day, you will see improvement in health. The lower the salt intake, the lower the blood pressure. A high salt diet increases the risk of stomach cancer; taking excess salt can damage the lining of the stomach and risk of ulcers also very high in these cases. Excess salt intake can cause Osteoporosis, this is a condition which causes thinning of bones, making them brittle and prone to breaking. Most calcium in the body is stored in bones. A high salt diet can cause calcium to be lost from bones and excreted in the urine, making bones weak and easily broken. High blood pressure caused by a high salt diet can speed up the loss of calcium from bones, worsening the problem. Older people are most at risk of osteoporosis because bones naturally become thinner as we get older. Women are particularly at risk of bone thinning, during their menopause time, due to the drop in the hormone estrogen which normally protects bone health. However, men, women and children of all ages need to look after their bone health to avoid osteoporosis later on. Avoiding salty foods, reducing salt in regular cooking is advisable for all the age groups in the family. Doctors and health experts also advise People who are Obese to reduce their salt intake. Salt does not cause weight gain but it does make you thirsty, this leads you to drink more fluids, if the fluids are sugary drinks they can cause weight gain because they contain a lot of energy. This is a major problem for children and teenagers as a third of the fluids they drink are sugary soft drinks. So whenever you are diagnosed with these above said problems you have to cut down salt in the food. - Bhavana

  Change Your Mood With A Chocolate !   If you are feeling low, its time for some chocolate readers! All you need to take a you from sad to happy, are a few bites of a chocolate. You must have heard chocolate lovers say that chocolate makes them happy. Well its not only their love for chocolate that makes them say so. It has some truth to it. Researchers threw light on this fact, spreading smiles on many faces. The Journal of Pharmacological, has supported this by stating that those who take 1.5 ounces of dark chocolate everyday, tend to stay calmer and happier throughout the day when compared to those who do. Chocolate has the potential to manage depression to some extent. A chocolate does exactly what an anti depressant can do to a depressed brain. The anti depressant has been created to increase the levels of serotonin or keep them for longer. Surprisingly, chocolate does the same thing. Now, you know what to choose when you feel low. A chocolate is much healthier, with milder side effects. Chocolates are known to have a positive effect on women, before and during menstruation. But does the effect of 1.5 ounces of chocolate last for the whole day? You may be slightly disappointed with what you are going to read further. According to a report published in Journal of Appetite, the effect of chocolate lasts for not more than 3 minutes. This also depends on the kind of chocolates. So whenever you are unhappy take a big bite of a yummy chocolate and change your mood instantly. Who says chocolate is only for kids? - Kruti Beesam

 Many reasons to stop Fitness    When someone starts exercising people mock....i dont understand the reason, but i have seen quite a few doing it....they say fitness is not for everyone...and these silly questions and suggestions come from different corners... Why are you dieting? Are you getting old? Why cant you stay fit by just eating right? Dont overdo and strain your body! You are getting tired by exercising! When a person starts a good thing, there are 10 behind him to stop, not because its right, but because they are wrong...dont let anyone demotivate you as you think of fitness...Some might suggest a Doctor's advice, nothing wrong in doing it, such people are not harmful, but the ones who dont let you stay fit are. Set your mind, build the interest and motivation, stay around people who encourage fitness and better health. And then there will be no turning back, not much running behind the Doctors. If you are not interested, atleast dont discourage others about fitness !!! Pratyusha.T  

Most of us want to avoid rice and related food from our diet as we are so much worried about the callories we add and weight gain problems we may get, with our regular rice intake. But researchers have proved that by making little alterations to our regular cooking process, we can reduce the calorie intake compared to conventional methods of cooking. Instead of pressure cooker, try to cook rice ditrectly in a vessel. First pour water in the container and allowallow it to boil. Then add 1 table spoon vegetable oil or coconut oil and then add rice to water. Once rice is cooked completely, then spread in wide plate to let it release vapour. In this process, you are actually breaking the chemical structure of rice so that it looses its characteristic feature. So, next time when you want to enjoy seasonal pickles and other regional dishes, dont be hesitant to consume rice; but cook your own rice dish and satisfy your taste buds. Happy eating!! ............Bhavana

Zumba for Fitness Zumba has been actively followed by different fitness studios across the world, for fitness training. Zumba helps to strengthen and tone ones Abs, Muscles, thighs and Joints. While all others use their respective music forms for the moves, Zumba uses bollywood music, Rap, Salsa, Tango, Hiphop, Chachacha. The rhythm is both fast and slow as necessary, based on the age groups practising. Zumba is recommended for all ages as safe. Zumba combines Dance and Aerobic moves. Zumba Gold is a program for the elderly, Zumba Kids and Zumba Jr. is for the kids. Zumba's other fitness techniques include Zumba Step, Aqua Zumba, zumba Toning etc...some are yet to be out! Overall it helps improve the body's Mobility, Strength, Posture and Coordination. While most of us take a step back when it comes to traditional exercising, Zumba might be helpful as its a simple dance form for fitness...making things interesting and easier!! -Pratyusha.T

Fitness Failures Fitness Myths and Failures occur often to many of us. Be it due to not having a proper understanding of why fitness is necessary, positive impact of different exercises, side effects of exercising wrongly, the value of eating right for a fit body..etc. many of us want to start a fitness plan without a Fitness Guru, by just getting motivated by a friend's regime or after we watch a fitness program on TV. Usually, people get discouraged by their own looks compared to others and then one fine day, suddenly they want to exercise rigorously to tone their bulgy tummy and look better than a friend. Whatever the reason of motivation is, it is always good to understand and analyse ones need of particular exercise moves instead of choosing the wrong ones and suffering from exercising wrongly. The initial few days after starting a fitness plan, ones body feels sore, but as days go by, there would be only feeling good than feeling sore. Most of the aspirants tend to leave the whole idea of exercising for fitness within the first few days due to the soreness of the body...they expect instant feel good factor, which is difficult to achieve...after all the body is new to exercising, or it also happens when one has started exercising after a long break. There is nothing like a bad day for workout, except for a few delicate days in the life of a woman. Even during those days, we can just do up simple neck, hand and wrist moves. A persistant motivation is what is necessary. Maintaining a good, balanced diet is also important to achieve the required fitness, which doesnot happen so quickly when we continue to eat wrong during the fitness regime. All these wrong methods of following a plan, create a failed fitness plan. Fitness Gurus suggest, one has a positive and a flexible mind set to mould the body to the desired fitness level. -Pratyusha.T

Anytime Fitness Moves-2 We continue to learn about different fitness exercises that instantly provide energy to feel active. After Star Squat and Speed Skater, come Knee Jump-up Lunge and Sumo Kick. Knee Jump-up Lunge targets legs, butt and abs * Stand straight with arms by the side, feet hip-wide apart. Now bend on the knees a little, as if you are starting to wrestle. *  Move your left leg behind, right arm forward, left arm behind and lunge a little. *  Hop straight up as high as possible, by pressing the right foot to the floor, bringing the left knee upto the chest, and swing the arms in opposite directions. *  Get back to the previous lunge position.....repeat 10 times and then switch right to left.... This exercise helps maintain fitness in legs, abs and lower back. Sumo Kick : * Stand straight with arms by the side, feet hip-wide apart. Now bend on the knees a little, as done in the earlier exercise too. *  Now move your legs one step to each side, bend your knees and bring both arm  fists to chest level, as if you get ready to wrestle. *  Next, move the body weight on your right leg, lift your left leg, and pretend to kick. *  Bring the left leg back to floor, repeat the earlier kick with right leg. *  Even this exercise energises the body's Legs, abs and lower back. These are the 4 Famous Renewable Energy Moves, for an instant boost of fitness. Try these on empty stomach, not after a full meal or a recent breakfast. These exercises help rejuvenate a tired body after a busy day...just drag your tired self to these and kick away the tiredness instantly. -pratyusha. T

Anytime Fitness Moves -1 For an instand boost of energy after a tiresome day or before starting a busy day, just 4 energy moves are enough... Star Squat for Toned arms, legs and abs: * Stand with feet together and arms by the side. * Squat low as in a race-start position. Stretch the body low, with support on the palms placed on floor and legs stretched behind, as shown in the first picture. * Come back to the squat position, get ready to jump up. * Immediately jump straight up, with arms and legs stretched wide to sides( in a star position). Repeating this exercise 10times a day, helps tones Abs, legs and arms. Speed Skater for energetic Shoulders, Back, abs, legs and butt: * Stand straight with feet together and arms by the side. * Stretch feet wide apart, get ready to bend forward. * Move your left leg forward and bend to side, keep right leg straight. * Touch the left toes with right arm, by extending the left arm behind for easy stretch. * Follow the rhythm, move the right leg forward and bend to side, with the left leg straight. * Touch the right toes with left arm now, extend the right arm behind you for an easy stretch. * Repeating this exercise 10times daily, helps build energy in tired shoulders, legs, back, abs and butt. The 2 remaining energy boost fitness moves await you in our following article!!! -pratyusha.T

Know about Pilates for Fitness Pilates sounds new but it has been there from ages. Pilates is a superb method of exercise to tone the human body, perfectly. It dramatically transforms the way the body feels, acts and looks. It creates strength without the heavy-weight kindof exercising. It looks similar to Yoga with some floor exercises and some using variety of equipments. It teaches good posture, flexibility, agility and ergonomic awareness. Pilates is famous for its mind-and-body strengthening and toning activity based exercising method. Some follow Pilates for Beauty Health too. One can find Pilates classes at Wellness centres, Fitness clubs, rehabilitation centres, Yoga and Pilates Studios etc...beginners need to have awareness on how Pilates works before one wants to join classes, and also the clarity that Pilates and Yoga are different too. Web also provides online training, however, a well-qualified instructor can teach better on personal interaction with the aspirant. Hence, it is always a good idea to not try new exercise methods alone at home, without the presence of an instructor. Overall, Pilates is known to be a sensible exercise method. -pratyusha.t

  Fitness starts with Diet   Whether we want to gain weight or loose weight, or maintain the healthy weight one has been carefully managing, it is all in the hands of healthy diet. Eating oily and inflammatory foods definitely doesnot help continue in the right path. Hence, the first step towards health is always a good diet.  Make a list of the regularly consumed foods and identify the most oily and inflammatory foods (foods that force bloating in the body). Replace the identified bad items with good vitamin and mineral supplementing foods. Add 8 medium glasses of water to the daily diet. During snack time in the evening, replace deep fried items with Green Tea, Lemon Tea or Fruits. Make up your mind to follow breakfast, lunch and dinner timings you have setup...and make a point not to skip them. Based on your health condition, identify 4-5 good exercises for practice daily. (Not every exercise is suggested for people with backache, skipdisk, arthritis, diabetes etc.,conditions.)  Keep stock of Lemons in the kitchen for consumption. Get an ordinary Mat or Yoga mat ready. With the basic foundation ready, Lets get deeper into Fitness from tomorrow !! - Prathyusha Talluri