Hum fit toh India fit

The entire #HumFitTohIndiaFit campaign was ignited by the Sports Minister Rajyavardhan Singh Rathore who posted a video of himself on social media, doing push-ups in his office. He urged his followers on Twitter to post pictures and videos of them engaged in activities to keep themselves fit. Through the video he also put out a #FitnessChallenge to Hrithik Roshan, Virat Kohli and Saina Nehwal. And, in true Indian political tradition, Rathore thanked Prime Minister Modi for inspiring him to stay fit.

Virat Kohli was the first to respond to the Minister’s challenge. Others followed. In the new #HumFitTohIndiaFit commercial, you get to see stills/short clips of Saina Nehwal, Jayant Sinha, Kidambi Shrikanth, Ajinkya Rahane, Kiren Rijiju, Anushka Sharma, KL Rahul, Dr Harsh Vardhan, Suyash Jadhav, Babita Phogat, Madhur Bhandarkar, Deepika Padukone, Gautam Gambhir, Suresh Raina, Shilpa Shetty, Geeta Phogat, Abhinav Bindra, Akshay Kumar, PV Sindhu, Ranvir Shorey, Rakul Preet Singh, Manoj Kumar, Saumya Tandon, Naga Chaitanya Akkinen, Manoj Tiwari, Manasi Joshi, Mithali Raj, Joshna Chinappa, Rohan Bopanna, Tiger Shroff, Hrithik Roshan and of course, Minister Rathore, Captain Kohli and Prime Minister Modi. The celebrity line-up in the commercial surely beats all previous self-salutary and self-laudatory ‘nation-building’ ads like Mile Sur Mera Tumhara and Maa Tujhe Salaam. The commercial, for one, has set a precedent by featuring politicians alongside sports and film stars, something never done before. Also, the use of the PM’s voice-over must be a first for sure. I haven’t at least witnessed anything close to this ever before in my three decades in advertising.

In the #HumFitTohIndianFit videos that are currently individually running on YouTube, there is already controversy and cheer. Hrithik Roshan who rides a cycle on crowded roads to keep fit drew major flak for not wearing a helmet. Shobhaa De praised Deepika Padukone for her ‘cute bum’ as the actress is shown running in Central Park, NY. Tiger Shroff is amazing with a face-front side flip. Akshay rotates wooden beads rhythmically around his waist. The slightly over-weight Health Minister Dr Harsh Vardhan actually huffs-and-puffs his way through a long and somewhat torturous exercise regime and it clearly shows he is not a regular! Prime Minister Modi is himself shown solemnly performing yoga asanas.

The ad on IPL for #HumFitTohIndiaFit was obviously patched together in a hurry. But it meets multiple communication objectives. It obviously is a clever curtain-raiser for the 2019 elections. The visible soft-sell surely has a hard political agenda that cannot be missed. What one is not sure about is whether all the celebrities featured in the ad actually actively endorse the political agenda behind the FitIndia communication. I think most of them have willy-nilly got dragged into a communication that was meant for much loftier objectives, but is actually a build-up for Prime Minister Modi’s re-election next year, showing him as fit, active and pro-active.

Frankly, I have no quarrel with that as long as the fitness agenda itself is not lost focus on. But sadly, except being a unified platform for multiple celebrities, the #HumFitTohIndiaFit ad has nothing to recommend it. The use of the Indian flag is blatant. The cut to the final footage of the Prime Minister doing yoga is blatant too. State propaganda, nothing less.  

Honestly, I don’t think even Minister Rathore knew how big his idea was going to bloom into. The challenge was just fun till, I think, PM Modi got involved. Then, as with everything to do with Mr Modi, it has taken on a size and life of its own!   

Virat Kohli on fitness

Virat Kohli approved workouts to get you fit

1. Nothing burns calories faster than running

When you’re looking at losing weight, it’s important to start with the basics. Running is one of the most crucial exercises for not just weight loss but also to build up your endurance and stamina and tone your legs. It’s also great for calming your mind and putting you in a better mood.

2. Challenge yourself with one-arm pushups

Think you’ve mastered regular pushups? The next step, as suggested by Virat, is to try doing one-arm ones. Nothing will sculpt your arms, shoulders and chest better and you’ll also get a great Instagram video to show off to your friends.

3. Take your crunches to the next level

Doing crunches on the floor is so last season, and also fairly easy to do, after a point. If you want abs like Virat, you’ve got to hang on a bar and start doing leg raises.

4. Swimming will help you beat the heat and also burn calories

Too hot to workout, is it? Get into the pool, then. Doing laps in the water is a great way to exercise – swimming works on every part of the body and thanks to the water, doesn’t impact your joints in a bad way either.

5. Train hard but train smart

Instead of working on single body parts at a time, how about you do it the Virat way, instead? Go for compound exercises that train multiple muscle groups in one go and you’ll realise that working out is as much about smart training as it is about hard training.

6. Take a hike, literally

Bored of exercising in the confines of a gym? Put on your trainers and go for a hike. In case you didn’t know, hiking will not only work on your stamina but also test your leg muscles. If you want an extra challenge, fill you backpack with some weights and you’ll be in for a damn tough time.

7. The heavier you lift, the more you’ll get ripped

Don’t shy away from weights – they’re great for you. Aim to lift as heavy as you can and you’ll gain muscle, shed weight and get toned in no time. And no, you won’t become a ‘body-builder’ if you don’t want to be one. Virat’s physique is toned and athletic without looking unnecessarily bulky, right?

8. Consistency is key

The key to getting Virat-level fit is definitely staying consistent. The Indian Skipper never misses a workout, no matter how hectic his schedule, and if you’re looking at revamping your body, you’ve got to put in the hours without making excuses.

Meditation exercises

CONCENTRATION MEDITATION

Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.

MINDFULNESS MEDITATION

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

Through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.

In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.

OTHER MEDITATION TECHNIQUES

There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditation techniques, such as tai chi, qigong, and walking meditation.

BENEFITS OF MEDITATION

If relaxation is not the goal of meditation, it is often a result. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response” after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”

Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:

  • Lower blood pressure
  • Improved blood circulation
  • Lower heart rate
  • Less perspiration
  • Slower respiratory rate
  • Less anxiety
  • Lower blood cortisol levels
  • More feelings of well-being
  • Less stress
  • Deeper relaxation

The best home gym equipment you can buy:

10 Exercises to Tone Every Inch of Your Body

1. Lunges

Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.

  1. Start by standing with your feet shoulder-width apart and arms down at your sides.
  2. Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
  4. Complete 10 reps for 3 sets.

2. Pushups

Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.

  1. Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
  2. Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
  3. Complete 3 sets of as many reps as possible.

If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength.

3. Squats

Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.

  1. Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
  2. Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
  3. Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
  4. Complete 3 sets of 20 reps.

4. Standing overhead dumbbell presses

Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.

Equipment: 10-pound dumbbells

  1. Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
  2. Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
  3. After a brief pause, bend your elbows and lower the weight back down until your tricep is parallel to the floor again.
  4. Complete 3 sets of 12 reps.

5. Dumbbell rows

Not only will these make your back look killer in that dress, dumbbell rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.

Equipment: 10-pound dumbbells

  1. Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
  2. Bend forward at the waist so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
  3. Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your chest.
  4. Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

6. Single-leg deadlifts

This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.

Equipment: dumbbell

  1. Begin standing with a dumbbell in your right hand and your knees slightly bent.
  2. Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
  3. When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
  4. Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg.

7. Burpees

An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.

  1. Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
  2. With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
  3. Do a pushup.
  4. Come back up to the starting pushup position and jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
  5. Stand up straight, bringing your arms above your head and jump.
  6. This is one rep. Complete 3 sets of 10 reps as a beginner.

8. Side planks

A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.

  1. Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
  2. Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
  3. Return to start in a controlled manner. Repeat 3 sets of 10-15 reps on one side, then switch.

9. Situps

Although they get a bad rap as being too basic, situps are an effective way to target your abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.

  1. Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
  2. Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
  3. When your chest reaches your legs, begin the controlled phase back down to the starting position.
  4. Complete 3 sets of 15 reps as a beginner.

10. Glute bridge

The glute bridge effectively works your entire posterior chain, which isn’t only good for you, but will make your booty look perkier as well.

  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
  3. Pause 1-2 seconds at the top and return to the starting position.
  4. Complete 10-12 reps for 3 sets.

WHY YOU’LL BENEFIT FROM JOINING THE GYM

1. Huge health benefits

It’s clear, but we’ll mention it anyway – going to the gym is good for your health and fitness! Put simply, during exercise we increase our cardiovascular fitness through strengthening our heart and lungs and we increase our strength through creating lean muscle. The Government Department of Health recommends five hours of moderate exercise per week, including muscle strengthening activities at least twice per week.

Studies show that regular exercise and an increase in strength and cardio fitness levels can help reduce the risk of health concerns and diseases, including:

  • Heart disease
  • High blood pressure
  • High cholesterol 
  • Diabetes (type II)
  • Depression
  • Stress related illnesses 

2. Access to equipment

One of the big advantages of joining a gym is the wide array of equipment available, including cardio machines, strength machines, weights, boxing kits and various functional training gear (TRX, fit balls, resistance bands etc). It might be intimidating at first, but you’ll find friendly experts on hand to help you use it all. Trust us – it’s all a lot simpler than it looks!

3. Make friends

The gym is a great way to be social and meet like-minded people. Group fitness classes will help you work towards your goals and are a fun way to make friends. You might find someone who loves Body Pump just as much as you! Once you connect with someone at your fitness level and appoint them as your official training buddy, you’ll be able to team up and try these partner workouts for maximum results. 

4. Access to knowledge

Goodlife Health Clubs have qualified, experienced personal trainers (many with health and sports-related degrees) on hand who can advise you on the best exercises and workouts for reaching your goals. They can give you individualised direction for your workouts in the gym, keeping you safe and motivating you along the way too.

5. Establish a healthy routine

One of the hurdles in committing to a gym membership is justifying the cost and how much you will use it. It’s easy to establish a healthy routine with a gym membership when you have the use of facilities regardless of rain, hail or shine outside. There’s no soggy ground to worry about, no dogs to hurdle when running and no risk of heat exhaustion on summer days. So flip that financial hurdle into a motivator, establish a routine and you’ll create a new healthy habit well worth the investment in no time.

6. Increased energy levels

One of the side effects of exercise is an increase in energy levels and enhanced mood, due to the release of natural, happy endorphins. There’s no better feeling than leaving the gym after a workout feeling energised and ready for whatever the day throws at you. If you’re looking for an extra spring in your step, it’s a great benefit of joining a gym!

7. Be challenged

If you’re looking for a fitness challenge, look no further! The Goodlife 12 Week Challenge and shorter 8 Week Challenge both offer a targeted exercise and nutrition program to help you achieve long-term and life-changing results. Goodlife gyms also have one of the biggest group fitness class offerings including 30 minute functional workout class – Emily Skye Ignite and the latest fitness trend fusing Pilates, yoga and dance – Bootybarre. 

8. Be motivated

You either love exercise or you have to drag yourself along to get it done! If you’re one of the latter, heading to the gym and being around others who are in the same situation as you can be just the incentive and motivation you need to keep going. You might even find yourself converting into an exercise lover when you’re heading to the gym on a more regular basis, hitting your fitness goals and seeing results on the inside and out!

Introduce Yourself (Example Post)

This is an example post, originally published as part of Blogging University. Enroll in one of our ten programs, and start your blog right.

You’re going to publish a post today. Don’t worry about how your blog looks. Don’t worry if you haven’t given it a name yet, or you’re feeling overwhelmed. Just click the “New Post” button, and tell us why you’re here.

Why do this?

  • Because it gives new readers context. What are you about? Why should they read your blog?
  • Because it will help you focus you own ideas about your blog and what you’d like to do with it.

The post can be short or long, a personal intro to your life or a bloggy mission statement, a manifesto for the future or a simple outline of your the types of things you hope to publish.

To help you get started, here are a few questions:

  • Why are you blogging publicly, rather than keeping a personal journal?
  • What topics do you think you’ll write about?
  • Who would you love to connect with via your blog?
  • If you blog successfully throughout the next year, what would you hope to have accomplished?

You’re not locked into any of this; one of the wonderful things about blogs is how they constantly evolve as we learn, grow, and interact with one another — but it’s good to know where and why you started, and articulating your goals may just give you a few other post ideas.

Can’t think how to get started? Just write the first thing that pops into your head. Anne Lamott, author of a book on writing we love, says that you need to give yourself permission to write a “crappy first draft”. Anne makes a great point — just start writing, and worry about editing it later.

When you’re ready to publish, give your post three to five tags that describe your blog’s focus — writing, photography, fiction, parenting, food, cars, movies, sports, whatever. These tags will help others who care about your topics find you in the Reader. Make sure one of the tags is “zerotohero,” so other new bloggers can find you, too.

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