Individual Fitness Program


Creator has done a wonderful work by creating this creating and every cell in the existence is unique, so is the every individual. Since every individual is unique – so there is need for fitness regime as per the individual need.

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there’s more good news. You can start a fitness regime by below few steps and we will help in every step as per individual need during this journey.

1. Assess your fitness level

2. Design your fitness program

3. Tools and equipment requirement

Most of time you will not need anything other then your time and willing to have a good workout session, but we will help you in case of any requirement based on individual goal.

4. Get started

This is one of most important step in everyone journey to get started and keep going.

5. Monitor your progress

All of above point does not make any sense if you are not improving. so we will make sure you progress in this journey and achieve great milestones.


How easy it is to sit on a chair! But when you sit on an imaginary chair, it could be quite challenging. This asana is all about sitting on that imaginary chair. This asana is also called the Chair Pose, the Powerful Pose, the Awkward Pose, and the Fierce Pose.

What You Must Know Before You Do The Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice.

How To Do Utkatasana

  1. Stand straight on your mat and place your feet slightly apart.
  2. Stretch your arms forward, ensuring that your palms are facing downwards. Your arms must be straight, and you must make sure not to bend your elbows.
  3. Gently bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair.
  4. Make yourself comfortable.
  5. Be aware as you hold the pose, and keep your spine lengthened. Calm your mind and relax. Smile. Now hold the pose for up to a minute.
  6. Gently go down and sit in Sukhasana.


These are some amazing benefits of Utkatasana.

  1. Practicing this asana gives the hips, spine, and chest muscles a good stretch.
  1. The torso and lower back are strengthened.
  1. This asana tones the legs, especially the muscles in the knee, the ankles, and the thighs.
  1. Regular practice imparts a sense of balance in the body and great determination to the mind.
  1. This asana gives the abdominal organs a good massage and also stimulates the diaphragm and the heart.
  1. With regular practice, you could lose weight, especially from the buttocks.
  1. This asana strengthens your immune system and also helps relieve joint pains and back pains.


Tadasana — is one of the most foundational postures in a yoga practice. While seemingly simple, the pose requires absolute attention to detail and stillness. Tadasana pose provides a firm foundation from which to practice yoga. The pose gets its name from the Sanskrit words, Tada, meaning mountain and asana, meaning pose.

Tadasana allows the body and consciousness to integrate which is why can be performed as a preparatory pose or as a follow up pose for many other asanas.

How To Do The Tadasana (Mountain Pose)

  1. Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
  2. You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly.
  3. Strengthen the inner ankles as you lift them.
  4. Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.
  5. Look slightly upward.
  6. Now breathe in and stretch your shoulders, arms, and chest upwards,raise your both hand up and stretch upward.. Raise your heels, making sure your body weight is on your toes.
  7. Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.


  • Improves posture
  • Opens up the chest
  • Strengthens the thigh and buttocks muscles
  • Increases awareness and concentration
  • Reduces flat feet
  • Relieves sciatica


  • knees injury
  • Inability to stand
  • Spinal injury

Why you should strengthen your core?

Core exercises are an important part of a well-rounded fitness program. Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don’t require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles.

You may also try several specific core exercises to stabilize and strengthen your core. Some examples of core exercises include various types of planks, situps and fitness ball exercises.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscle makes it easier to do most physical activities

Strong core muscles make it easier to do many activities, picking the items from floor, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and prone to injuries.

Weak core muscles can also leads to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain.

Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, consider including core exercises in the mix as well.

Whether you’re a beginner taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals and a strong core workout is must to have well-rounded fitness regime.


Image result for willpower

We are often taught a simple yet powerful saying,“Where there is will, there is way“. Is it true? Does it works for everyone?

First let’s find out what the word “will” means. So, Will is the ability of making Conscious Choices. We all have free will and make our own choices, even if these are to obey the commands of others. And Will-Power basically signifies motivation to exercise will. It is the ability to resist short-term gratification in pursuit of long-term goals or objectives.

All of us wish to achieve many things in life. But usually many of us do not succeed in achieving everything that we desire. And often we tend to curse our fate or misfortune. But the fact is that we have only ourselves to blame for our failures. If our Will-Power is strong, we can easily overcome all hurdles. It is not enough that we wish to achieve something. We should have the proper willpower to carry out our planes. As it is also that:

“People do not lack strength; they lack will.” ~ Victor Hugo

“Where the willingness is great, the difficulties cannot be great.” ~ Niccolo Machiavelli

Remember that most of us fail even in making small better changes in our daily routine because of lack of will power only. Strength comes next.

Silence between the words…

Knowledge come from outside but Wisdom is from within. Knowledge has voice but wisdom is silent.

Good news is people may not have potential to speak but everybody has potential to become silent.

Intelligent person is utterly silent even if he is speaking. His words also has silence. Words has sound, but between 2 words you will find the silence. We often miss that. The moment we start catching the silence between the words, we have started our journey towards wisdom. Else we are gathering information. Words will only give information but silence between words will give wisdom.

Yoga helps us to understand the silence between the word. It will leads to journey from knowledge to wisdom.

What is your fallback?

What is your fallback?

To come out of stress, one friend will ask you to drink and another will ask you to meditate. What is your fallback drink or meditate?

To overcome hurt, one friend will ask you to take revenge and get even, and another will ask you to forgive and get ahead with your life. ‘Who is your fallback’? Revenge or forgiveness?

Duryodhana said, in his own words, “I know what is right but I am not able to indulge in it. I know what is wrong but I am not able to avoid it.” He needed a fallback. His fallback was his uncle Shakuni, and resultantly, Duryodhana moved from bad to worse. So in any situation we all knows what is right and what not right, so whichever way you will fallback, you will be taken in that direction.

Arjuna’s thought was little different. He was allowing his personal emotions to dominate his sense of duty, and hence wanted to escape from the responsibilities. He needed a fallback. His fallback was Krishna, so as a result, Arjuna was restored to his greatness.

At some point or the other, we all need a fallback.

In the morning we will be given option to getup and go for workout or continue the sleep. ‘What is your fallback’ makes all the difference.

Choose Well.

Impact of Yoga

Everyone know that what is making them weak, but still doing it. It takes months and sometimes years to accepts and realise it.

Anything that is making a man weak physically, intellectually and spiritually – reject it. It cannot be true. Truth is strengthening, truth is purity and truth is enlightening.

Yoga helps us to understand and gives us will power to accepts those truths which will makes muscle of iron, nerves of steel, undisturbed and stable mind.

Have a great day.🙏

6 Best Workouts/Activities For Weight Loss

Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer.One method that can help a person lose weight is to limit the number of calories taken in through their diet. The other way is to burn extra calories with exercise.Working out isn’t enough on its own to make weight loss happen. There’s so much else that goes into weight loss and body fat loss.

Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. These workouts tend to have a couple of elements in common: They’re generally high-intensity and they burn a lot of calories in a short amount of time.


1. Strength Training

It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and enhanced your metabolism. The secret to shedding pounds is actually to build muscles.  Another option is circuit training, which involves moving quickly from one exercise to the next, and burns more calories than a typical weight workout. It blasts fat and sculpts muscles. Strength train at least three times a week on nonconsecutive days, targeting all the main muscle groups and using compound exercises. Compound exercises burn more calories and are more effective at stimulating muscle growth than single-joint isolation exercises. Include compound exercises in your routine, such as dead lifts, lunges, squats, bench press, military press, pushups and pullups.


2. Brisk Walking

Brisk Walking is the easiest weight loss exercise, and low intensity of course. If you’re a beginner, start by walking 3 days per week for at least 20 minutes and then gradually increase the frequency and duration of your walks until you are walking 30-60 minutes per day and six times a week. Experts suggest that brisk walking for 30 minutes at a moderate speed can help you burn 150 to 200 calories. So just put on your walking shoes, turn on the music and walk off your weight.


3. Surya Namaskaram

Surya Namaskaram, one of the most widely practiced and basic yoga asanas, actually focuses on various parts of the body and work wonders with weight loss. The term literally translates to sun salutation, and comprises a series of 12 different poses encompassed in one including the prayer pose, forward bend and the bhujangasana. It helps strengthen your skeletal system and ligaments. Being a great way to keep the body active, it also aids in reducing stress and anxiety. Breathing in and out during the poses helps you lose more weight.


4. Skipping/Jumping Rope

Jumping rope is a great calorie-burner. Skipping for weight loss is considered to be one of the best cardio and High-Intensity Interval Training workout. It helps you lose around 1300 calories/hour. Its great edge over running is that skipping can be easily done indoors and even bad weather condition or pollution or traffic cannot come in the way of our convenient weight loss exercise.


5. Aerobics

Aerobic exercise burns up calories, which can in turn help you shed excess weight and also tones your muscles and improves posture. Aerobic exercise (over time) gives you more energy to work out. By increasing your body’s ability to take in and use oxygen for fuel, aerobic exercise can increase your stamina, giving you more energy for both work and play. 30-45 minutes of High Intensity Cardio is essential to see significant effect. Remember the effort should be continuous.


6. Swimming

Swimming workouts burn fat, trim inches and help you get stronger, fitter and healthier than ever. Swimming vigorously can burn up to 500-700 calories an hour, whether you do a breaststroke or freestyle. It’s a highly effective form of exercise for weight loss and toning. Swimming engages all of the major muscle groups, from your abdominals and back muscles to your arms, legs, hips and glutes. It can be your sole form of fitness but can effectively compliment other exercises like walking and running as well. So go ahead, make a splash, lose weight and feel great.

You may want to lose weight fast, but losing excess body fat is often the real goal.Consistency in eating a healthy diet and enjoying exercise are what can keep you on course and get you to the finish line. Find the exercise schedule and activities that you will make an ongoing part of your life.

Mission Peak Hiking

Mission Peak is a public park east of Fremont, California. People us this for Hiking and biking. It is relatively tough train for biking, but still you see people doing that.

I have done hiking on this trail in July 2015. Sun was very hot and we have forgot to carry the sunscreen. Whenever you are going for outdoor for trekking or hiking – i suggest sun cream is must to carry item.

It is around (10 km) round-trip ascent on a popular trail takes two to five hours for walkers, one to one-and-a-half hours for bicyclists and runners. Difficulty with the midday sun, such as dehydration, is common. So remember to keep hydrating yourself to avoid dehydration and cramps. Guidelines recommend carrying two liters of water per person.

Finally I have reached the top and enjoyed the scenic view.

Overall this is good hike, you can enjoy this place on any season be it summer, winter or rainy.