Fitho’s Outdoor Training Program is Your Ideal Fitness Buddy

Have tried joining a gym but paid the entire years fee and barely saw the inside of the gym. What you need are like-minded friends that will motivate you towards sticking to a fitness regime. Fitho’s outdoor training program is just the place that you will find these people that will help you get fitter while you enjoy the workout! Besides a lot of research have been confirming the fact that sweating it out in a group of like-minded people helps you burn more calories — here’s how:

We turn you into a regular

The most difficult part of a fitness routine is being regular. Every day you find a new excuse to skip the workout. Joining a group that is friendly and like-minded makes it easier for you to be accountable and stick to your commitment. It helps you be regular resulting in better attendance meaning higher calories burned!

We ensure you get the most out of the session

When you workout in a group you stop paying attention to the time. Your energy is channelized into focusing and completing the fun group activity at hand. Friendly banter while working out further helps time fly and before you know it the session is over! When you are working out alone most of us find it difficult to even complete 15 minutes before getting bored , giving up and getting on the phone!

We plan the sessions for you

Its difficult to put together a fun workout for yourself. Fitho’s group workouts take that responsibility away from you and in return give you one hour of a super fun and energetic workout session. Group workouts are always fun as every session is planned differently. This ensures that you get a complete body conditioning without making it mundane.

Above all we make it happen for you!

Fitho’s outdoor training group helps achieve your fitness challenges and goals that you might have made and broken a million times before. The group will inspire you to set targets for yourself and then achieve them making fitness fun and easy.

Its team work all the way

Outdoor fitness group members will not let you give up so easily. They will motivate you, cheer you and sometimes even give you that competitive push to achieve your fitness goals. This also helps in making the most out of your one hour spent at the session. Imagine getting all this when you are working out all by yourself?

Fitho’s outdoor training camps are group personal training classes at your door step! All you need are 6 people and a park in your neighbourhood to get started. If you don’t know  enough people to get started and still want it then you can join the sessions at Lodhi Garden thrice a week ( mornings and evenings). For more information mail fitness@fitho.in.

Preventing Osteoporosis

Lately women in the early 30′s are suffering from osteoporosis.The earlier average age was 50 years onwards, around the same time menopause would set in. The reason is with menopause the body experiences a dramatic drops in estrogen production that results in bone loss. This was labeled  as  a growing old diseases since the two big reasons for developing osteoporosis are when the body fails to form enough new bone or when the old bones are reabsorbed by the body, but not anymore.

Calcium and phosphate are two minerals that are essential for normal bone formation. Throughout youth, your body uses these minerals to produce bones. Mineral intake during adolescence and early adulthood lays the foundation of healthy bones for the coming years.  Not getting enough calcium and body not being able to absorb enough calcium from the diet adversely affects the bone production and bone tissues.

Bone is a dynamic living tissue that becomes strong when exercised or used and becomes fragile when unused. Mostly we are advised to eat foods rich in calcium for bone development but equally excluding foods that lead to loss of bone mineral in the body like sugar, sodas, table salt, coffee and alcohol. But are you forgetting nutrients which directly or indirectly benefit the bone health like vitamin D for better absorption of calcium, vitamin K which activates osteocalcin which is a bone protein which bonds calcium, vitamin C which improves bone absorption and other bone minerals like magnesium, phosphorous, boron etc.

Though dairy is the most popular source of calcium but many other nutrients required for prevention and better bone health can be consumed from plant based sources like vegetables and fruits which are rich in various nutrients. Optimum levels of the following nutrients in your diet will improve your bone health as well as overall fitness.

Women are more prone to developing osteoporosis than men due to two reasons first they are genetically born with a lower bone mass than men and secondly estrogen levels. Estrogen plays an important role in keeping bones strong and healthy, in both men and women. Changing levels of estrogen especially in women make them more vulnerable to this disorder.

Foods bad for bone health

Salt: Over consumption of salt than the daily requirement could make you lose calcium. You require 2400 milligram of sodium in a day. Not only you consume sodium through salt in foods but foods naturally contain salt which could create an excess. Eat salt in moderation to avoid loss of calcium.

Soda: Sweetened softdrink and soda drinks cause loss of calcium in the body and has been observed while excreted in urine. The phosphoric acid which is the fizziness in soda drinks could fast loss of calcium.

Caffeine: Caffeine in excess of 100 milligram can cause loss of some calcium in the body. Caffeine is not consumed by the body just through coffee but some iced teas, energy drinks and other drinks contain them.

Alcohol: Alcohol blocks calcium absorption in the body and restricts bone building minerals to be absorbed properly. Bones become weak faster and can cause trouble while healing of bones due to alcohol consumption during fracture.

Some vegetables which immensely improve bone health and maintain them and avoid loss of bone minerals in the body are green peas, cabbage, broccoli, lettuce, spinach, asparagus, oats, parsley, lemons, milk and dairy etc. Though milk and dairy are the best sources but these vegetables have various nutrients to support good bone health and prevent osteoporosis. Exercising, the often most forgotten factor, is critical to bone health as it helps in improvement of bone density and better absorption of nutrients.

Exercise Tips for the Perfect Body

If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.
Here are some easy tips to keep in mind when working out to get the best body shape.

Pear Shaped: Like an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top. Read more…..

Household Chores to Burn Calories

Does signing up at the gym seem like a herculean task? Maybe regaining your energy levels by actively participating in daily chores can help you finally get on with your life and get fit. Interestingly doing basic chores at home or office can help you burn off those calories and help you get more energetic. Here are a few basic chores to get started with:

Wash your Read more…..

Healthy Breakfast Ideas

Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.

Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.

Basics for a Healthy Breakfast

The breakfast should have a balance of complex carbohydrates, fiber, protein and some amount of fat in moderation. This will give you maximum health benefits and keep you satisfied and not giving the churns in your stomach.

Here are a few options that you can include in your daily breakfast:

Whole grains: This includes breads and cereals made with 100% whole grain.
Low Fat Protein: Eggs, beans, lean meats, nuts and seeds.
Low Fat Dairy: Low fat milk, yogurt, cottage cheese, soy milk, low fat cream.
Fruits and Vegetables: Fresh fruits and vegetable juices without any sugar or eat the fruits raw.

Portion Control: Don’t over eat because the extra calories will just get stored as fat.

Benefits of Eating Breakfast

Get the body requirement of nutrients.
You will eat less later through out the day.
Eating healthy breakfast helps lower cholesterol level.
Gives you energy and concentration during work, making you less sluggish.
It helps you in controlling weight.
Keeping cholesterol level down will keep your heart healthy and keep you pumping for longer time.

So, make sure you don’t skip breakfast, and eat it correctly!

Valentines Day, the Healthy Way

Are you planning to celebrate Valentine’s Day the usual way- a lavish meal, drinks, gifting chocolates, cakes, and the works. Sure, it seems like the standard thing to do with your loved ones, but is consuming unhealthy high calorie food the real way to show our love for people we care about? We have an idea, to help you celebrate Valentine’s Day without increasing your mid-section bulge.

To show that we care for you, we’re going to help you make this Valentines Day healthy, and help you show your love for people you care, by actually celebrating it in a way, that is really good for both of you! Read more…..

Avoid Travel Weight Gain

Travel can literally wreak havoc on your health and fitness levels, if you don’t take care. When we say fitness, we mean even your efforts to lose weight. The erratic sleep and eating patterns, lack of exercise and stress all make it worse.

So, to help you stick to your plan, here are some tips to avoid weight gain when you travel.

- Eat Before: Don’t leave Read more…..

Healthy Gift Ideas

There are lots of healthy gift ideas. Food seems to be the natural choice for healthy gifts. Often these aren’t really healthy foods, just healthier versions of really unhealthy foods. Say for example, low sugar chocolates which still have high fat content, or low fat cakes that are loaded with sugar! Neither of these really help you get healthy. So, what are great options for healthy gifts, beyond supposedly healthy gifts?

We’ve got our list of healthy gifts. Let’s show you…

Healthy Foods: The most natural of all gift ideas seems to be food. So, let’s see what’s healthy and why: Read more…..

Airtel Delhi Half Marathon 2010

Registrations for Airtel Delhi Half Marathon 2010 event have opened. The Delhi Half Marathon is going to be held on Sunday, Nov 21, 20010, in New Delhi.

You can register online as well. You can register for 1 of the 4 events at the Delhi Half Marathon 2010 detailed below: Half Marathon, Great Delhi Run, Senior Citizen’s Event and Wheelchair Event.

Half Marathon
Distance: 21.09 km; Age eligibility: Read more…..

Reduce Bloating & Water Retention

Most people experience water retention or bloating at some point or another. Eating certain foods or health conditions can increase it. It leads to increase water storage in your body, leading to increased weight, bloated feeling and overall feeling heavy.
Wonder how you can avoid it or reduce it. We have tips for you, on how you can reduce your bloating belly.

Note, that these won’t reduce the fat! For that, you need to get on a proper weight loss plan. Read below for tips to reduce the bloating

Reduce Read more…..

Run Training: From 0k to 7k for DHM

If you live in Delhi or actually India, you have probably heard about the Airtel Delhi Half Marathon 2010. Its an annual event, over the last 5-6 years, and each year it grows bigger. Each year, more people participate in the event.

Wonder why people participate? First, because its a lot of fun, and many people use it to get fit!

Now, there are 2 events- the 7 km fun run and the 21 km half marathon. Most people do the 7 km fun run. If you have never run 7 km, don’t worry about it. We can help you with that. Read below..

At Fitho, we have a run training plan for you. With as little as 20 minutes per day, you would be able to do the 7 km fun run, and get into the best shape of your life- lose the fat, tone up, get fitter, and at the end of it, accomplished a 7 km run!

To know more or get started, call Fitho or emal fitness@fitho.in

Our marathon training plan is both for new runners and present runners. For those who run currently, we can help you increase distance, improve speed & performance & overall make you fitter and a better runner.

See our list of running tips, places to run in Delhi. and more running information.

Airtel Delhi Half Marathon 2010

We have the official dates for the Airtel Delhi Half Marathon 2010. Its on Nov 21, 2010.

Registrations should open in September. As is standard, there should be 2 main events: 7km fun run and the 21k half marathon. Other details are still pending, but we’ll keep you updated! To be totally updated, sign up for our Marathon Updates.

Read below on how to get ready for the 7k or the 21k

Preppring for the 7km run
If you’re not a runner, it takes approx 2-3 months based on your fitness level to be able to run the 7k.
If you are a runner, it can take less time- anywhere between 1-2 months.

Prepping for the 21km run
If you can already run 5k, then it takes 3 months to prepare for the 21k
If you’re a veteran run, then it can take you less than 2 months for the 21k.

Sounds like too much- don’t worry, with 2 months, we’ll comfortably get you on track and running! Both these plans will get you into phenomenal shape and they are a lot of fun!

See our run training success stories. To know more on how to get started for the 7k or the 21k or just start running, call Fitho or email fitness@fitho.in

We have lots of running information for you- see our running section. Read more…..

Reduce Cholesterol – Tips to Lower Cholesterol

High cholesterol levels are a very common health problem in India. The good news is that you can reduce cholesterol easily through a few changes in your life. Once you understand how to manage your cholesterol, it’s much easier to lower your cholesterol levels without drugs – as in lower your LDL cholesterol and raise your HDL cholesterol levels.

Cholesterol is needed for cell membranes and the production of hormones. So, it is produced by your body. The body makes what cholesterol it needs; the more cholesterol that comes from food, the less the body makes. An unhealthy diet may overload the body beyond its ability to regulate its cholesterol levels. High-density lipoproteins (HDL or good cholesterol) sweep the blood of excess fat and cholesterol while low-density lipoproteins (LDL or bad cholesterol) are the bad guys, because they can contribute to the build-up of plaque in arteries, and in turn clog your arteries. Similar to our body,

The National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III) recommends Read more…..

Airtel Kolkata Marathon 2010

In 2009, 20,000 people took part in 2009 Kolkata Marathon. The 2010 Kolkata Marathon is here!

This is the 6th year of the Kolkata Marathon, starting in 2005. Need tips to start running? Need tips to prepare for a marathon and nutrition tips during and after a marathon here. Here is a list of running tracks in Kolkata.

In 2010, the Kolkata Marathon is on Sunday, Feb 21, 2010.

Need motivation to start running? Running can help you lose weight. See more running benefits.
Meet the young woman who went from the fear of running to running addiction in 2 months, in our run training success stories – how we converted non runners into people who can’t stop running!

And make sure you stretch after training & workouts Click here and enter your email to get marathon updates.

Registrations and more details on Kolkata Marathon 2010, coming soon!

Damage control after new years eve

We would love to remind you of the best weight loss tips for the party season, but you’ve really lived it up till now, and with new years eve almost here, we won’t be a kill joy and tell you not to drink high calorie alcoholic drinks and swap them with low calorie drinks. Or why you should not drink alcohol at all, or which are the healthiest Indian desserts.

Since you have been doing all these things, we’ll tell you what you can do in the new year to control all that damage to your waistline: Read more…..

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