2019 BOOKS

How to Stay Fit During Hot Chilly And Humid Climates

 By Janaki Mehta 

Seasons are a blessing to civilization. We move through the world and experience tropical hot summer, to bone-chilling winters or the fall of autumn breeze and leaves. It seems very beautiful. Some countries have super hot sun or extreme torrential rains that leave them drenched and full of greenery. If you people are living in a country that is hot and humid, then here's how you can beat those scorching summer rays.


Youngsters love coffee. It's a personal statement as I am a huge fan of black coffee. It helps me tick during long working hours. But excess to everything is bad. Consumption of any good thing should also be limited. Caffeine is a source of natural energy booster, and it works wonders when you are planning for a marathon or workout. However, too much caffeine leads to constipation, anxiety and dehydration. You can consume 1 or 2 cups, but drink plenty of water after that. That will balance your digestion.


Black kills fat. Sweating is the main goal during workout and myths are black attire oozes more perspiration as it absorbs the sunrays. It is a diplomatic statement, and you can try if you want. I have seen most gym lovers wearing all black to kill the fat. If you are working outdoors, then wear a light coloured sweatshirt or thin clothed t-shirt. If you are running on the seashore, you can put on a white colour cardigan if its winter or wear something breathable. Any color is good. I prefer blue or white. It all depends on their workout techniques.


Water is a mortal combat on your fat. Believe it or not, but consuming 8 to 10 glasses of luke-warm or normal filtered water can help you stay fit and increase your longevity. You should drink at least 500ml of water 1 hour before workout, and 600 to 700 ml as soon as you finish your cooldown session. In between, if you feel thirsty drink 1 glass but at a slow pace.


Online gym trainers show you a routine of 3 or 5 minutes of intense fat burn workout. At least 8 to 10 exercises are shown to melt that stubborn fat in a fast-paced way. It is good for us although you be alert on your body type and stamina. Being healthy would show more results of your workout efforts and not pushing yourself. So if you are working out in the gym, then take a break of 25 to 30 seconds before you begin your next equipment. If you are doing the V-bike on a heavy level, take a break of 30 seconds before you start the elliptical or treadmill. It would relax your muscles and breathing. Don't be in a hurry to finish off and thinking of a thin waist. It doesn't happen in one day. Fact is when you warm up for 15 minutes, your carbs would start to burn. Then when the real workout starts your calories start to burn. Do it for 45 to 50 minutes and 2 months later you would feel the difference.

Exercise is a celebration of your healthy body. It is a welcomed change that can transform your entire life. Don't be lazy now and stand up to improve yourself.

Pilates For Starters

 By Richa Kohli 

Losing weight is a tough task but if you wish to reduce inches from a particular part of the body, it gets tougher. It is disheartening and disappointing when even after spending loads of money and hours in the gym, you just cannot get into your favorite dress because of your protruding tummy.

What you don't know is that your goal to fitness and beauty can be achieved without even going to the gym, or spending a lot of money on anything else, if you choose your workout right. That right choice can very well be Pilates if you are looking for strong and toned core muscles.

The best exercises for a slim waistline through Pilates are:

1. THE MERMAID - Rest on your left hip in a seated position, legs folded together to the left

· Place your left hand on the right ankle and raise your right arm straight up in the air

· Reach out towards the ceiling as far as possible and then to the left

· Relax and repeat it 10 times for both sides.

2. CURLS - Lie down on your back with the knees bent and feet flat on the floor, arms at the sides

· Exhale and curl your chin to your chest with shoulders totally off the mat

· Hold the position for 10 seconds and relax

· Repeat it 10 times

3. PILATES 100 - Lie down flat on your back with your knees bent. Lift your feet off the floor to the table-top position (knees stacked above the hips and bent to 90 degrees)

· Point your toes, squeeze the heels and extend your legs straight up to about 45°

· Raise your head, neck, shoulders and upper back off the mat

· Pump arms up and down while breathing in (5 times) and out (5 times) through the mouth

· Perform 10 sets

4. ROLLING UP - Lie down flat on your back with your arms extended towards the ceiling.

· Exhale, curl chin to chest and roll up to sitting position with arms reaching towards the feet

· Hold the position for 5 seconds

· Inhale, relax and return to starting position

· Repeat 10 times

5. ROLL LIKE A BALL - Bring your knees to the chest, and wrap arms around the legs

· Rock forward until your tailbone touches the floor, and your feet are about few inches above the floor

· Inhale while rolling back to the shoulder blades and exhale while rolling forward, maintaining a balance near the starting position

· Repeat 10 times

6. SINGLE LEG STRETCH - Lie on your back with legs raised to 45°

· Exhale and raise the head, upper back, shoulder and neck above the mat

· Bend your right knee towards the chest with your left hand on the ankle and your right hand on the knee

· Switch legs while exhaling

· Do 20 repetitions

These are few of the best exercises to start with if you have chosen Pilates to get a strong and toned core. However, if at any point, any pain or dysfunction in your body limits you from performing the exercises, you can consult your online physical therapy expert to get back on track in no time. Register today at


5 Great Reasons to Use Resistance Bands

 By Rodger Doust

In the world of sport and exercise, you soon realize that success in these areas starts with consistency. If you want to see results from the exercises that you do or the sport you play you have to be consistent. That means not skipping out on training. With the jet-set lifestyle, we live nowadays it makes it hard to keep to any training plan. We can't carry our gym equipment around with us when traveling and there isn't always a gym available in some cases. That brings us to the first great reason for using them.

Reason #1:

Resistance bands are lightweight and can easily be pushed into a travel bag or even hand luggage. This means we can carry them when traveling. They are also very flexible and can be squeezed into any free space, so long as there are no sharp items to damage them.

Reason #2:

The intensity of a training session with resistance bands is limited only to your imagination. If it feels too easy you can increase the number of resistance bands you use. Almost every exercise that is performed and the way you set the resistance bands will cause you to engage your core muscles which will strengthen them.

Reason #3:

When using weights, you are always aware of gravity. The more weight that is lifted increases the risk in gravity winning that rep. When fatigue sets in and the weights are in an elevated position, gravity wins again. To work safely with weights it is a good practice to have a spotter. With resistance bands, gravity is far less a factor. If the resistance of the band is too great you can stop without gravity winning. A spotter is not a requirement when using this item.

Reason #4:

The environment that is needed has very little limits. The limit would be that you need somewhere to attach the bands on to something secure. This isn't for all exercises but there are many that you do need to attach one end of the band to a secure anchor. If there is a doorway with a door that closes your problem is solved. Another item you can attach the band to is a pole. The resistance band is extremely versatile. In almost any environment you can do; warm-up exercises, muscle resistance training, plyometric exercises, and cardio.

Reason #5:

They are comparatively inexpensive compared to weights. When using weights, if you want to increase the resistance, more weight must be purchased. With resistance bands, you can use a number of ways to increase the resistance. It's more economical to buy an extra band than to buy an extra weight. With a band, you can shorten the band to increase resistance or stand further away from the anchor point. Once again you are only limited by your own imagination.

These are 5 great reasons for trying resistance bands out. The versatility of this item makes it very popular for professionals and beginners in the sporting and exercise fields.

Rodger Doust has been in the fitness field for more than 20 years. He has been certified as a personal trainer by ISSA. He has trained athletes at international level and has played sport at national level. His website sells health and fitness items for all ages. Go and learn more from his site at
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