Kiran Sawhney

Printed in The Hindu Newspaper

Fighting fit and staying strong

Bringing down enemies is fun, discovers Nandini Nair at a Kickboxing class
Photo:Sandeep Saxena

JUST FOR KICKS Kiran Sawhney shows how to throw a punch and a kick

I need a workout with a purpose. The lure of merely burning fat doesn’t do it for me. That’s how my search for a kickboxing class begins. Having originated in Thailand, kickboxing promises to raise stamina and fell assailants. I soon find myself at Fitnesolution in GK-2. I have a class with Kiran Sawhney, MD and chief wellness trainer at Fitnesolution.

She might be the mother of a grown-up son, but Kiran has defeated age and has won over strength. Having started studying fitness around 10 years ago, Kiran is today a certified instructor in different regimes from aqua aerobics to pilates to bhangra aerobics.

Taking no chances
Before the class begins, Kiran goes through one’s medical history. She needs to figure out if her client is physically capable of a “high intensity” workout session. She doesn’t recommend kickboxing to people with a history of shoulder or back problems.

Explaining the benefits, she says, “Through kickboxing and aqua aerobics you lose the most calories, since unlike running and aerobics it requires the upper body and lower body to work out.”

The class begins with a warm up session, involving a few routine stretch exercises. This is to increase the heart rate before starting on the actual regime. Then the real work begins. The class opens with a fighter stance. Elbows are bent and fists are clenched in front of one’s face. Even though I am aware that I probably look ridiculous, I enjoy my feigned machismo. Then begin a series of jabs. Kiran instructs, “Never lock your elbow. No jerks. The elbow should be soft.” She further demonstrates the different kinds of jabs. From a cross jab – to hit someone on the side. To an upper cut – to sock the chin. To a hook – which is meant for someone standing behind. Then the kicks begin. The front kick, the back kick, the side kick, the flying kick and the round house kick. I find the flying kick the most fun. It requires quite a little hop and a skip. These most basic moves form the base of kickboxing. The rest of the class is adaptations and variations and choreographies of these kicks and jabs. The constant one, two, three, kick, punch, kick, kick, kick action and the endless repetitions are enough to cause quite a sweat.

(Find out more from – www.fitnesolution.com and dreamfit.blogspot.com. Call – 9810530027)

( nandini@thehindu.co.in)

Printed in The Hindu Newspaper

Fighting fit and staying strong

Bringing down enemies is fun, discovers Nandini Nair at a Kickboxing class
Photo:Sandeep Saxena

JUST FOR KICKS Kiran Sawhney shows how to throw a punch and a kick

I need a workout with a purpose. The lure of merely burning fat doesn’t do it for me. That’s how my search for a kickboxing class begins. Having originated in Thailand, kickboxing promises to raise stamina and fell assailants. I soon find myself at Fitnesolution in GK-2. I have a class with Kiran Sawhney, MD and chief wellness trainer at Fitnesolution.

She might be the mother of a grown-up son, but Kiran has defeated age and has won over strength. Having started studying fitness around 10 years ago, Kiran is today a certified instructor in different regimes from aqua aerobics to pilates to bhangra aerobics.

Taking no chances
Before the class begins, Kiran goes through one’s medical history. She needs to figure out if her client is physically capable of a “high intensity” workout session. She doesn’t recommend kickboxing to people with a history of shoulder or back problems.

Explaining the benefits, she says, “Through kickboxing and aqua aerobics you lose the most calories, since unlike running and aerobics it requires the upper body and lower body to work out.”

The class begins with a warm up session, involving a few routine stretch exercises. This is to increase the heart rate before starting on the actual regime. Then the real work begins. The class opens with a fighter stance. Elbows are bent and fists are clenched in front of one’s face. Even though I am aware that I probably look ridiculous, I enjoy my feigned machismo. Then begin a series of jabs. Kiran instructs, “Never lock your elbow. No jerks. The elbow should be soft.” She further demonstrates the different kinds of jabs. From a cross jab – to hit someone on the side. To an upper cut – to sock the chin. To a hook – which is meant for someone standing behind. Then the kicks begin. The front kick, the back kick, the side kick, the flying kick and the round house kick. I find the flying kick the most fun. It requires quite a little hop and a skip. These most basic moves form the base of kickboxing. The rest of the class is adaptations and variations and choreographies of these kicks and jabs. The constant one, two, three, kick, punch, kick, kick, kick action and the endless repetitions are enough to cause quite a sweat.

(Find out more from – www.fitnesolution.com and dreamfit.blogspot.com. Call – 9810530027)

( nandini@thehindu.co.in)

Printed in The Hindu Newspaper

Fighting fit and staying strong

Bringing down enemies is fun, discovers Nandini Nair at a Kickboxing class
Photo:Sandeep Saxena

JUST FOR KICKS Kiran Sawhney shows how to throw a punch and a kick

I need a workout with a purpose. The lure of merely burning fat doesn’t do it for me. That’s how my search for a kickboxing class begins. Having originated in Thailand, kickboxing promises to raise stamina and fell assailants. I soon find myself at Fitnesolution in GK-2. I have a class with Kiran Sawhney, MD and chief wellness trainer at Fitnesolution.

She might be the mother of a grown-up son, but Kiran has defeated age and has won over strength. Having started studying fitness around 10 years ago, Kiran is today a certified instructor in different regimes from aqua aerobics to pilates to bhangra aerobics.

Taking no chances
Before the class begins, Kiran goes through one’s medical history. She needs to figure out if her client is physically capable of a “high intensity” workout session. She doesn’t recommend kickboxing to people with a history of shoulder or back problems.

Explaining the benefits, she says, “Through kickboxing and aqua aerobics you lose the most calories, since unlike running and aerobics it requires the upper body and lower body to work out.”

The class begins with a warm up session, involving a few routine stretch exercises. This is to increase the heart rate before starting on the actual regime. Then the real work begins. The class opens with a fighter stance. Elbows are bent and fists are clenched in front of one’s face. Even though I am aware that I probably look ridiculous, I enjoy my feigned machismo. Then begin a series of jabs. Kiran instructs, “Never lock your elbow. No jerks. The elbow should be soft.” She further demonstrates the different kinds of jabs. From a cross jab – to hit someone on the side. To an upper cut – to sock the chin. To a hook – which is meant for someone standing behind. Then the kicks begin. The front kick, the back kick, the side kick, the flying kick and the round house kick. I find the flying kick the most fun. It requires quite a little hop and a skip. These most basic moves form the base of kickboxing. The rest of the class is adaptations and variations and choreographies of these kicks and jabs. The constant one, two, three, kick, punch, kick, kick, kick action and the endless repetitions are enough to cause quite a sweat.

(Find out more from – www.fitnesolution.com and dreamfit.blogspot.com. Call – 9810530027)

( nandini@thehindu.co.in)

Hot new trends are constantly cropping up in every aspect of our lives, from fashion, food, and music, all the way to fitness. Which sizzling new trends are right for you? Whether you are looking for a fun new exercise to spice up your fitness program, or ways to reduce stress, lose weight, or enhance your sports performance, you should know the benefits and risks before you start. Fitness is an evolving and constantly innovating industry. During the past decade there has emerged a wealth of activities and equipment that were barely recognized or never imagined 15 years ago. Have you ever wondered how the fitness industry keeps creating new forms of exercise? Have you pondered about the combination of exercises your trainer teaches you? Read on, you are about to learn more than you ever thought possible about fitness trends, modes of exercise, and creative ways to stay fit.
Often times a new fitness trend is spurred on for modifications to existing fitness disciplines. New trends can also just be in the creative minds of a fast-thinking marketing department. Either way the latest innovations keep us excited about getting in shape and a welcome detour from impending boredom. Let’s view some less known but very exciting, hot, new, fitness regimes.

Bosu- World over, maximum numbers of injuries occur only because of lack of balance and strength. Balance is the foundation of all movement. The BOSU Balance Trainer is specifically designed to help achieve balance more quickly, safely, and more completely than any other training device. With every exercise on the BOSU Balance Trainer, you are always seeking the path of least resistance and striving to do less! Strength, agility, quickness & coordination are necessary for effective daily movement & sports performance. The BOSU Balance Trainer allows you to find your “point of challenge” and develop beyond that point.

Ramp- Ramping up is a very interesting workout. Many of us are all familiar with step aerobics. But ramping adds some extra challenge to the workout. It is an inclined plane and hence gives you the same effect of incline treadmill walking. This small, light and very portable piece of equipment works wonders on your rear muscles, which are hips, thighs etc. It has adjustable heights, which allows you to choose your own level. It is low impact and high intensity workout.

Swiss ball- Swiss ball, also known as physio ball or exercise ball, comes in different dimensions to suit your own height. With this you can target not only your core abdominal muscles, but also can very effectively strengthen your back, leg muscles like hamstrings etc. Not only this, you can also do your cardio workout on this.

Thera Band- this is one tiny piece of equipment that can be carried even in your handbag. You can work on complete body toning & strengthening even while you are traveling. It is a resistance band that offers you similar effects as multiple gyms but surely does not cost you so much. It is a very interesting piece of equipment with which you can even work in the pool to do some aqua exercises. This too is color coded to offer you different levels of resistance.

Pilates Magic Circle- It reminds me of the first piece of workout equipment I had 15 years ago: The Bullworker. The Bullworker, if you remember, was a monstrous self-contained exercise device with a giant spring inside two metal pipes. The Bullworker is no more, but a Magic Circle is better version of Bullworker and is certainly a lighter and a more talented piece of exercise equipment because it’s kinder to use and more compact: You’re either compressing the steel circle or you’re pulling against it. Simple. The key to many of the exercises is to compress the Fitness Circle and HOLD that position and that’s harder done than said! That holding compression is where you really begin to feel the wonderful burn of your muscles responding to your command.

Kickboxing/ Tae Bo- if you are looking for a tough, new aerobic exercise, this might be the right one for you. Created by karate champion Billy Banks, Tae-Bo combines Tae Kwon Do, boxing, and dance set to hip-hop music. A typical class consists of a choreographed series of jabs, punches, kicks, and dance steps.
Tae-Bo is a combined word. Tae means “leg” in Korean and refers to the kicks and lower body workout, while Bo is derived from “boxing” and relates to the punches and jabs in the upper body workout. This sport attracts a fair number of women for its strength building and because it works the glutes, inner thighs and triceps. A Tae-Bo workout is high intensity and includes some high impact moves that may not be appropriate for people with certain conditions such as osteoporosis or arthritis.

Step Aerobics- no matter how many new fitness classes are evolved, one class that has maintained its popularity is step aerobics. Participants continue to enjoy step aerobics & fitness trainers have continued to add variations to it. The group fitness classes offer excellent cardiovascular workout. Besides this versatile piece of equipment also comes handy as a bench for isolation work.

Not all new fitness formats make sense at first. Sometimes it takes diligent practice to get into the flow of the movements. If a flow is never attained, two things must be considered. First, your instructor may not be qualified to teach this type of physical activity. Secondly, the new form of exercise may have some flaws such as poor biomechanics or lack of a logical progression in the way it’s structured or designed to be taught.
In closing, I remind all of you to try something new and exciting that comes your way. I believe that when your mind is bored with your current form of exercise, your body has been bored for some time. Make exercise an experience and not just a ritual.

Hot new trends are constantly cropping up in every aspect of our lives, from fashion, food, and music, all the way to fitness. Which sizzling new trends are right for you? Whether you are looking for a fun new exercise to spice up your fitness program, or ways to reduce stress, lose weight, or enhance your sports performance, you should know the benefits and risks before you start. Fitness is an evolving and constantly innovating industry. During the past decade there has emerged a wealth of activities and equipment that were barely recognized or never imagined 15 years ago. Have you ever wondered how the fitness industry keeps creating new forms of exercise? Have you pondered about the combination of exercises your trainer teaches you? Read on, you are about to learn more than you ever thought possible about fitness trends, modes of exercise, and creative ways to stay fit.
Often times a new fitness trend is spurred on for modifications to existing fitness disciplines. New trends can also just be in the creative minds of a fast-thinking marketing department. Either way the latest innovations keep us excited about getting in shape and a welcome detour from impending boredom. Let’s view some less known but very exciting, hot, new, fitness regimes.

Bosu- World over, maximum numbers of injuries occur only because of lack of balance and strength. Balance is the foundation of all movement. The BOSU Balance Trainer is specifically designed to help achieve balance more quickly, safely, and more completely than any other training device. With every exercise on the BOSU Balance Trainer, you are always seeking the path of least resistance and striving to do less! Strength, agility, quickness & coordination are necessary for effective daily movement & sports performance. The BOSU Balance Trainer allows you to find your “point of challenge” and develop beyond that point.

Ramp- Ramping up is a very interesting workout. Many of us are all familiar with step aerobics. But ramping adds some extra challenge to the workout. It is an inclined plane and hence gives you the same effect of incline treadmill walking. This small, light and very portable piece of equipment works wonders on your rear muscles, which are hips, thighs etc. It has adjustable heights, which allows you to choose your own level. It is low impact and high intensity workout.

Swiss ball- Swiss ball, also known as physio ball or exercise ball, comes in different dimensions to suit your own height. With this you can target not only your core abdominal muscles, but also can very effectively strengthen your back, leg muscles like hamstrings etc. Not only this, you can also do your cardio workout on this.

Thera Band- this is one tiny piece of equipment that can be carried even in your handbag. You can work on complete body toning & strengthening even while you are traveling. It is a resistance band that offers you similar effects as multiple gyms but surely does not cost you so much. It is a very interesting piece of equipment with which you can even work in the pool to do some aqua exercises. This too is color coded to offer you different levels of resistance.

Pilates Magic Circle- It reminds me of the first piece of workout equipment I had 15 years ago: The Bullworker. The Bullworker, if you remember, was a monstrous self-contained exercise device with a giant spring inside two metal pipes. The Bullworker is no more, but a Magic Circle is better version of Bullworker and is certainly a lighter and a more talented piece of exercise equipment because it’s kinder to use and more compact: You’re either compressing the steel circle or you’re pulling against it. Simple. The key to many of the exercises is to compress the Fitness Circle and HOLD that position and that’s harder done than said! That holding compression is where you really begin to feel the wonderful burn of your muscles responding to your command.

Kickboxing/ Tae Bo- if you are looking for a tough, new aerobic exercise, this might be the right one for you. Created by karate champion Billy Banks, Tae-Bo combines Tae Kwon Do, boxing, and dance set to hip-hop music. A typical class consists of a choreographed series of jabs, punches, kicks, and dance steps.
Tae-Bo is a combined word. Tae means “leg” in Korean and refers to the kicks and lower body workout, while Bo is derived from “boxing” and relates to the punches and jabs in the upper body workout. This sport attracts a fair number of women for its strength building and because it works the glutes, inner thighs and triceps. A Tae-Bo workout is high intensity and includes some high impact moves that may not be appropriate for people with certain conditions such as osteoporosis or arthritis.

Step Aerobics- no matter how many new fitness classes are evolved, one class that has maintained its popularity is step aerobics. Participants continue to enjoy step aerobics & fitness trainers have continued to add variations to it. The group fitness classes offer excellent cardiovascular workout. Besides this versatile piece of equipment also comes handy as a bench for isolation work.

Not all new fitness formats make sense at first. Sometimes it takes diligent practice to get into the flow of the movements. If a flow is never attained, two things must be considered. First, your instructor may not be qualified to teach this type of physical activity. Secondly, the new form of exercise may have some flaws such as poor biomechanics or lack of a logical progression in the way it’s structured or designed to be taught.
In closing, I remind all of you to try something new and exciting that comes your way. I believe that when your mind is bored with your current form of exercise, your body has been bored for some time. Make exercise an experience and not just a ritual.

Hot new trends are constantly cropping up in every aspect of our lives, from fashion, food, and music, all the way to fitness. Which sizzling new trends are right for you? Whether you are looking for a fun new exercise to spice up your fitness program, or ways to reduce stress, lose weight, or enhance your sports performance, you should know the benefits and risks before you start. Fitness is an evolving and constantly innovating industry. During the past decade there has emerged a wealth of activities and equipment that were barely recognized or never imagined 15 years ago. Have you ever wondered how the fitness industry keeps creating new forms of exercise? Have you pondered about the combination of exercises your trainer teaches you? Read on, you are about to learn more than you ever thought possible about fitness trends, modes of exercise, and creative ways to stay fit.
Often times a new fitness trend is spurred on for modifications to existing fitness disciplines. New trends can also just be in the creative minds of a fast-thinking marketing department. Either way the latest innovations keep us excited about getting in shape and a welcome detour from impending boredom. Let’s view some less known but very exciting, hot, new, fitness regimes.

Bosu- World over, maximum numbers of injuries occur only because of lack of balance and strength. Balance is the foundation of all movement. The BOSU Balance Trainer is specifically designed to help achieve balance more quickly, safely, and more completely than any other training device. With every exercise on the BOSU Balance Trainer, you are always seeking the path of least resistance and striving to do less! Strength, agility, quickness & coordination are necessary for effective daily movement & sports performance. The BOSU Balance Trainer allows you to find your “point of challenge” and develop beyond that point.

Ramp- Ramping up is a very interesting workout. Many of us are all familiar with step aerobics. But ramping adds some extra challenge to the workout. It is an inclined plane and hence gives you the same effect of incline treadmill walking. This small, light and very portable piece of equipment works wonders on your rear muscles, which are hips, thighs etc. It has adjustable heights, which allows you to choose your own level. It is low impact and high intensity workout.

Swiss ball- Swiss ball, also known as physio ball or exercise ball, comes in different dimensions to suit your own height. With this you can target not only your core abdominal muscles, but also can very effectively strengthen your back, leg muscles like hamstrings etc. Not only this, you can also do your cardio workout on this.

Thera Band- this is one tiny piece of equipment that can be carried even in your handbag. You can work on complete body toning & strengthening even while you are traveling. It is a resistance band that offers you similar effects as multiple gyms but surely does not cost you so much. It is a very interesting piece of equipment with which you can even work in the pool to do some aqua exercises. This too is color coded to offer you different levels of resistance.

Pilates Magic Circle- It reminds me of the first piece of workout equipment I had 15 years ago: The Bullworker. The Bullworker, if you remember, was a monstrous self-contained exercise device with a giant spring inside two metal pipes. The Bullworker is no more, but a Magic Circle is better version of Bullworker and is certainly a lighter and a more talented piece of exercise equipment because it’s kinder to use and more compact: You’re either compressing the steel circle or you’re pulling against it. Simple. The key to many of the exercises is to compress the Fitness Circle and HOLD that position and that’s harder done than said! That holding compression is where you really begin to feel the wonderful burn of your muscles responding to your command.

Kickboxing/ Tae Bo- if you are looking for a tough, new aerobic exercise, this might be the right one for you. Created by karate champion Billy Banks, Tae-Bo combines Tae Kwon Do, boxing, and dance set to hip-hop music. A typical class consists of a choreographed series of jabs, punches, kicks, and dance steps.
Tae-Bo is a combined word. Tae means “leg” in Korean and refers to the kicks and lower body workout, while Bo is derived from “boxing” and relates to the punches and jabs in the upper body workout. This sport attracts a fair number of women for its strength building and because it works the glutes, inner thighs and triceps. A Tae-Bo workout is high intensity and includes some high impact moves that may not be appropriate for people with certain conditions such as osteoporosis or arthritis.

Step Aerobics- no matter how many new fitness classes are evolved, one class that has maintained its popularity is step aerobics. Participants continue to enjoy step aerobics & fitness trainers have continued to add variations to it. The group fitness classes offer excellent cardiovascular workout. Besides this versatile piece of equipment also comes handy as a bench for isolation work.

Not all new fitness formats make sense at first. Sometimes it takes diligent practice to get into the flow of the movements. If a flow is never attained, two things must be considered. First, your instructor may not be qualified to teach this type of physical activity. Secondly, the new form of exercise may have some flaws such as poor biomechanics or lack of a logical progression in the way it’s structured or designed to be taught.
In closing, I remind all of you to try something new and exciting that comes your way. I believe that when your mind is bored with your current form of exercise, your body has been bored for some time. Make exercise an experience and not just a ritual.

Kickboxing has been called the sport of the millennium and it’s not hard to see why. It’s a great workout. It’s a lot of fun and it’s empowering to feel like you can defend yourself. Kickboxing is a lot more interesting than traditional workouts like lifting weights or running on a treadmill. You actually learn and develop a skill while your fitness level improves. It’s rewarding and it’s motivating.
Benefits of the Training
• Improved cardio-vascular fitness
• Excellent self-defense
• Stress reduction
and control
• Improved strength, endurance
and muscle tone
• Greater confidence
• Improved coordination
• Learn self defense
• Get in shape & loose weight
• Reduce body fat
• Reduce stress levels
In Women’s Kickboxing Program you’re not just mindlessly dancing around. The program has music, excitement and energy. It combines aerobics, cardio-vascular & body toning with self-defense tactics that could be used to protect you. Women’s self-defense classes have been experiencing a surge in interest. Self-defense gives you a set of tools that you have on you at all times — no matter where you are or whether you have your purse or your cell phone. Studying self-defense tends to make one feel more confident and safe, and for some, the exercise itself is a way to reduce stress. These classes give women a way to deal with the heightened sense of insecurity that occurs after a disaster, and helps them feel secure in the belief that they could deal with future crises. Learning self-defense can help you tap into new strengths. With the right skills, a woman can overcome someone who is bigger, stronger and faster than her. It is an intense, exhilarating training program for women. Most classes focus on real-life scenarios, such as fending off an overly aggressive date or flogging a purse-snatching mugger.

Until a few years ago, boxing was pretty much a guy thing. Whether this was because women were unable to see the character-building aspects of regular CAT scans is unclear. But considering today’s new, enlightened attitude, it’s not surprising that women are learning how to fight in unprecedented numbers. When it comes to learning fighting techniques, women have the advantage. Men may have more upper-body strength but women tend to pick things up faster because they’re generally more coordinated, they’re more flexible and they don’t rely on brute force the way that some of the men do.
Boxing, karate, kendo, kickboxing, kung fu, tae kwon do, vale tudo, Muay Thai, Jeet Kune Do, Savate, Kali etc are many such forms of martial arts.
Known as the king of the ring, Thai Boxing is the national sport of Thailand. Thai Boxing or Muay Thai includes kicking and punching as well as devastating elbow and knee strikes. For this reason, Muay Thai is sometimes called the science of the eight limbs. Muay Thai is one of the best sports for physical conditioning. It is also known for having the strongest kick in the martial arts.
Decades ahead of his time, the late Bruce Lee has probably had more impact on modern martial arts than any individual to date. In his fervent pursuit for the ultimate martial art, Bruce Lee left no stone unturned. Without prejudice he researched and incorporated methods from East and West and searched for anything that could give him an edge over an opponent. He shook up the martial arts community by questioning and rejecting many of the traditions in the martial arts and by creating his own style and system. His martial art and philosophy eventually became known as Jeet Kune Do “the way of the intercepting fist.” Jeet Kune Do utilizes all of the martial arts but is bound by none. Jeet Kune Do transcends all styles and systems because it is all encompassing.
Then there is the newer self-defense methods such as the popular Krav Maga (pronounced “krahv muh-gah”), a fighting system developed by the Israeli military. From the FBI to Jennifer Lopez, everybody is learning this tough form of self-defense. This aggressive training program teaches you to defend against chokes, grabs, guns, knives and more. Based on proven hand-to-hand combat techniques, this self-defense method aims to make practitioners streetwise in the shortest time possible.
It is a regretable fact that many young people no longer engage in regular exercise. It is perhaps no accident that some of the most common ailments of modern life include back pain, hypertension, high stress levels, and insomnia, all conditions that exercise has been proven to alleviate. Training in a traditional Kung Fu school permits people to train their minds and bodies, develop real self-defense skills and preserve some link to martial tradition, folklore and culture. Furthermore, the confidence one gains from knowing real self-defense skill filters through all aspects of that person’s life thereby providing access to a more relaxed and pleasurable lifestyle.

Must-Have Safety Tips

1. Trust your intuition. Go with your gut instinct.

2. Make noise. Don’t be embarrassed to scream and yell.

3. Fight dirty. Don’t hesitate to bite, scratch and hit below the belt.

4. Steer clear of potentially dangerous situations, such as going to isolated settings and walking alone late at night.

5. Keep practicing your self-defense skills with drills and classes; don’t get rusty.

6. Always keep your eyes open. Don’t be oblivious to people and things around you.

7. If you feel uncomfortable about a person or situation, walk away immediately.

8. Leave non-essential credit cards at home and never flash your cash.

9. Be wary of giving money to beggars. Professional criminals watch where you keep your money and then pickpocket you later.

10. Carry a working cell phone with you at all times.

11. Wear clothes and shoes that give you freedom of movement.

Out door exercise tips.

Do not wear expensive jewellery or carry a lot of cash.

If possible, exercise with a partner or a dog.

Try not to wear headphones — they will impair your ability to hear an attacker.

Bring some form of identification with you. If you have no place to carry it, write your name, emergency contact and medical information in your shoe or on an article of clothing.

Exercise in familiar, populated areas and vary your routine.

If asked for directions, be sure to stand a full arm’s length away from the car.

If you think you are being followed, head for the nearest public place.

Always have your door key ready before you reach your door.

Car Tips

Keep your car in good running condition.

Try to park in well-lighted, populated areas.

When approaching your car, look around to confirm that no one is following you and have your key ready.

When you enter your car, immediately lock your doors and turn on your car before putting on your seatbelt.

Never pick up hitchhikers or offer a stranger a ride. This includes nice strangers who seem genuinely in need of help.

Keep all doors locked and windows up when driving at night. Be especially cautious at traffic stops.

This article written by Kiran Sawhney is also at
http://www.hindustantimes.com/StoryPage/StoryPage.aspx?id=fa32a4f1-7f52-4fee-99e6-95b2da21d8fc

Kickboxing has been called the sport of the millennium and it’s not hard to see why. It’s a great workout. It’s a lot of fun and it’s empowering to feel like you can defend yourself. Kickboxing is a lot more interesting than traditional workouts like lifting weights or running on a treadmill. You actually learn and develop a skill while your fitness level improves. It’s rewarding and it’s motivating.
Benefits of the Training
• Improved cardio-vascular fitness
• Excellent self-defense
• Stress reduction
and control
• Improved strength, endurance
and muscle tone
• Greater confidence
• Improved coordination
• Learn self defense
• Get in shape & loose weight
• Reduce body fat
• Reduce stress levels
In Women’s Kickboxing Program you’re not just mindlessly dancing around. The program has music, excitement and energy. It combines aerobics, cardio-vascular & body toning with self-defense tactics that could be used to protect you. Women’s self-defense classes have been experiencing a surge in interest. Self-defense gives you a set of tools that you have on you at all times — no matter where you are or whether you have your purse or your cell phone. Studying self-defense tends to make one feel more confident and safe, and for some, the exercise itself is a way to reduce stress. These classes give women a way to deal with the heightened sense of insecurity that occurs after a disaster, and helps them feel secure in the belief that they could deal with future crises. Learning self-defense can help you tap into new strengths. With the right skills, a woman can overcome someone who is bigger, stronger and faster than her. It is an intense, exhilarating training program for women. Most classes focus on real-life scenarios, such as fending off an overly aggressive date or flogging a purse-snatching mugger.

Until a few years ago, boxing was pretty much a guy thing. Whether this was because women were unable to see the character-building aspects of regular CAT scans is unclear. But considering today’s new, enlightened attitude, it’s not surprising that women are learning how to fight in unprecedented numbers. When it comes to learning fighting techniques, women have the advantage. Men may have more upper-body strength but women tend to pick things up faster because they’re generally more coordinated, they’re more flexible and they don’t rely on brute force the way that some of the men do.
Boxing, karate, kendo, kickboxing, kung fu, tae kwon do, vale tudo, Muay Thai, Jeet Kune Do, Savate, Kali etc are many such forms of martial arts.
Known as the king of the ring, Thai Boxing is the national sport of Thailand. Thai Boxing or Muay Thai includes kicking and punching as well as devastating elbow and knee strikes. For this reason, Muay Thai is sometimes called the science of the eight limbs. Muay Thai is one of the best sports for physical conditioning. It is also known for having the strongest kick in the martial arts.
Decades ahead of his time, the late Bruce Lee has probably had more impact on modern martial arts than any individual to date. In his fervent pursuit for the ultimate martial art, Bruce Lee left no stone unturned. Without prejudice he researched and incorporated methods from East and West and searched for anything that could give him an edge over an opponent. He shook up the martial arts community by questioning and rejecting many of the traditions in the martial arts and by creating his own style and system. His martial art and philosophy eventually became known as Jeet Kune Do “the way of the intercepting fist.” Jeet Kune Do utilizes all of the martial arts but is bound by none. Jeet Kune Do transcends all styles and systems because it is all encompassing.
Then there is the newer self-defense methods such as the popular Krav Maga (pronounced “krahv muh-gah”), a fighting system developed by the Israeli military. From the FBI to Jennifer Lopez, everybody is learning this tough form of self-defense. This aggressive training program teaches you to defend against chokes, grabs, guns, knives and more. Based on proven hand-to-hand combat techniques, this self-defense method aims to make practitioners streetwise in the shortest time possible.
It is a regretable fact that many young people no longer engage in regular exercise. It is perhaps no accident that some of the most common ailments of modern life include back pain, hypertension, high stress levels, and insomnia, all conditions that exercise has been proven to alleviate. Training in a traditional Kung Fu school permits people to train their minds and bodies, develop real self-defense skills and preserve some link to martial tradition, folklore and culture. Furthermore, the confidence one gains from knowing real self-defense skill filters through all aspects of that person’s life thereby providing access to a more relaxed and pleasurable lifestyle.

Must-Have Safety Tips

1. Trust your intuition. Go with your gut instinct.

2. Make noise. Don’t be embarrassed to scream and yell.

3. Fight dirty. Don’t hesitate to bite, scratch and hit below the belt.

4. Steer clear of potentially dangerous situations, such as going to isolated settings and walking alone late at night.

5. Keep practicing your self-defense skills with drills and classes; don’t get rusty.

6. Always keep your eyes open. Don’t be oblivious to people and things around you.

7. If you feel uncomfortable about a person or situation, walk away immediately.

8. Leave non-essential credit cards at home and never flash your cash.

9. Be wary of giving money to beggars. Professional criminals watch where you keep your money and then pickpocket you later.

10. Carry a working cell phone with you at all times.

11. Wear clothes and shoes that give you freedom of movement.

Out door exercise tips.

Do not wear expensive jewellery or carry a lot of cash.

If possible, exercise with a partner or a dog.

Try not to wear headphones — they will impair your ability to hear an attacker.

Bring some form of identification with you. If you have no place to carry it, write your name, emergency contact and medical information in your shoe or on an article of clothing.

Exercise in familiar, populated areas and vary your routine.

If asked for directions, be sure to stand a full arm’s length away from the car.

If you think you are being followed, head for the nearest public place.

Always have your door key ready before you reach your door.

Car Tips

Keep your car in good running condition.

Try to park in well-lighted, populated areas.

When approaching your car, look around to confirm that no one is following you and have your key ready.

When you enter your car, immediately lock your doors and turn on your car before putting on your seatbelt.

Never pick up hitchhikers or offer a stranger a ride. This includes nice strangers who seem genuinely in need of help.

Keep all doors locked and windows up when driving at night. Be especially cautious at traffic stops.

This article written by Kiran Sawhney is also at
http://www.hindustantimes.com/StoryPage/StoryPage.aspx?id=fa32a4f1-7f52-4fee-99e6-95b2da21d8fc

Kickboxing has been called the sport of the millennium and it’s not hard to see why. It’s a great workout. It’s a lot of fun and it’s empowering to feel like you can defend yourself. Kickboxing is a lot more interesting than traditional workouts like lifting weights or running on a treadmill. You actually learn and develop a skill while your fitness level improves. It’s rewarding and it’s motivating.
Benefits of the Training
• Improved cardio-vascular fitness
• Excellent self-defense
• Stress reduction
and control
• Improved strength, endurance
and muscle tone
• Greater confidence
• Improved coordination
• Learn self defense
• Get in shape & loose weight
• Reduce body fat
• Reduce stress levels
In Women’s Kickboxing Program you’re not just mindlessly dancing around. The program has music, excitement and energy. It combines aerobics, cardio-vascular & body toning with self-defense tactics that could be used to protect you. Women’s self-defense classes have been experiencing a surge in interest. Self-defense gives you a set of tools that you have on you at all times — no matter where you are or whether you have your purse or your cell phone. Studying self-defense tends to make one feel more confident and safe, and for some, the exercise itself is a way to reduce stress. These classes give women a way to deal with the heightened sense of insecurity that occurs after a disaster, and helps them feel secure in the belief that they could deal with future crises. Learning self-defense can help you tap into new strengths. With the right skills, a woman can overcome someone who is bigger, stronger and faster than her. It is an intense, exhilarating training program for women. Most classes focus on real-life scenarios, such as fending off an overly aggressive date or flogging a purse-snatching mugger.

Until a few years ago, boxing was pretty much a guy thing. Whether this was because women were unable to see the character-building aspects of regular CAT scans is unclear. But considering today’s new, enlightened attitude, it’s not surprising that women are learning how to fight in unprecedented numbers. When it comes to learning fighting techniques, women have the advantage. Men may have more upper-body strength but women tend to pick things up faster because they’re generally more coordinated, they’re more flexible and they don’t rely on brute force the way that some of the men do.
Boxing, karate, kendo, kickboxing, kung fu, tae kwon do, vale tudo, Muay Thai, Jeet Kune Do, Savate, Kali etc are many such forms of martial arts.
Known as the king of the ring, Thai Boxing is the national sport of Thailand. Thai Boxing or Muay Thai includes kicking and punching as well as devastating elbow and knee strikes. For this reason, Muay Thai is sometimes called the science of the eight limbs. Muay Thai is one of the best sports for physical conditioning. It is also known for having the strongest kick in the martial arts.
Decades ahead of his time, the late Bruce Lee has probably had more impact on modern martial arts than any individual to date. In his fervent pursuit for the ultimate martial art, Bruce Lee left no stone unturned. Without prejudice he researched and incorporated methods from East and West and searched for anything that could give him an edge over an opponent. He shook up the martial arts community by questioning and rejecting many of the traditions in the martial arts and by creating his own style and system. His martial art and philosophy eventually became known as Jeet Kune Do “the way of the intercepting fist.” Jeet Kune Do utilizes all of the martial arts but is bound by none. Jeet Kune Do transcends all styles and systems because it is all encompassing.
Then there is the newer self-defense methods such as the popular Krav Maga (pronounced “krahv muh-gah”), a fighting system developed by the Israeli military. From the FBI to Jennifer Lopez, everybody is learning this tough form of self-defense. This aggressive training program teaches you to defend against chokes, grabs, guns, knives and more. Based on proven hand-to-hand combat techniques, this self-defense method aims to make practitioners streetwise in the shortest time possible.
It is a regretable fact that many young people no longer engage in regular exercise. It is perhaps no accident that some of the most common ailments of modern life include back pain, hypertension, high stress levels, and insomnia, all conditions that exercise has been proven to alleviate. Training in a traditional Kung Fu school permits people to train their minds and bodies, develop real self-defense skills and preserve some link to martial tradition, folklore and culture. Furthermore, the confidence one gains from knowing real self-defense skill filters through all aspects of that person’s life thereby providing access to a more relaxed and pleasurable lifestyle.

Must-Have Safety Tips

1. Trust your intuition. Go with your gut instinct.

2. Make noise. Don’t be embarrassed to scream and yell.

3. Fight dirty. Don’t hesitate to bite, scratch and hit below the belt.

4. Steer clear of potentially dangerous situations, such as going to isolated settings and walking alone late at night.

5. Keep practicing your self-defense skills with drills and classes; don’t get rusty.

6. Always keep your eyes open. Don’t be oblivious to people and things around you.

7. If you feel uncomfortable about a person or situation, walk away immediately.

8. Leave non-essential credit cards at home and never flash your cash.

9. Be wary of giving money to beggars. Professional criminals watch where you keep your money and then pickpocket you later.

10. Carry a working cell phone with you at all times.

11. Wear clothes and shoes that give you freedom of movement.

Out door exercise tips.

Do not wear expensive jewellery or carry a lot of cash.

If possible, exercise with a partner or a dog.

Try not to wear headphones — they will impair your ability to hear an attacker.

Bring some form of identification with you. If you have no place to carry it, write your name, emergency contact and medical information in your shoe or on an article of clothing.

Exercise in familiar, populated areas and vary your routine.

If asked for directions, be sure to stand a full arm’s length away from the car.

If you think you are being followed, head for the nearest public place.

Always have your door key ready before you reach your door.

Car Tips

Keep your car in good running condition.

Try to park in well-lighted, populated areas.

When approaching your car, look around to confirm that no one is following you and have your key ready.

When you enter your car, immediately lock your doors and turn on your car before putting on your seatbelt.

Never pick up hitchhikers or offer a stranger a ride. This includes nice strangers who seem genuinely in need of help.

Keep all doors locked and windows up when driving at night. Be especially cautious at traffic stops.

Butt and Thighs

Are you happy with your butt? Most of us aren’t. They’re too small, too big, too saggy, too flabby…this list goes on. The right cardio exercise and weight training activities (like squats and deadlifts) can make a difference in your backside and help you get those buns of steel. Here are some very interesting options to tone up your rear muscles.
Ramp The Ramp brings back the excitement and fun of group exercise with “incline” workouts . A new low impact alternative for cardio programming with more variety than you can imagine. Start out with Incline Walking™ on The Ramp™, the first group-walking program that makes walking a workout! This unique cardio workout with backside toning is like walking up hill, your heart rate increases, and you feel the burn in your rear and the back of your legs.

Next You will need a mat and a set of ankle weights!Put the ankle weights on and come on down to the floor for some fun!!
Start on your left side and do the following
Leg raises (legs are stacked on top of each other) Do 20, on the last one hold it up for a 10 seconds count. Do 20 more leg raises and hold the last one for a 10 seconds count
On the same side – Do a set of leg circles (pretend there is a big marker on your big toe and you need to make nice big circles!) do 10 in one direction then switch directions and do 10 the other way. Then do 10 the other way, and 10 the other way.
So basically you end up doing 20 circles in both directions.
NEXT (still on your left side) you are going to work the inner thigh. So the top leg is going to come out front and you will place your foot on the ground (knee bent).
With the bottom leg you are going to draw the alphabet! Using all CAPITAL letters! (this is awesome).
After you get to Z – do a set of inner thigh leg lifts, after you get 20 hold the last one up for a 10 seconds count. Do another set of 20 lifts holding the last one up for a 10 seconds count.
Draw the alphabet one more time! After you get through the ABC”S a second time do ONE MORE set of leg lifts 20 of them, with a 10 second hold!
OUCH! Ok now you are ready to switch sides! Do the same sequence!

Squats

Squats are one of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, including the Chair Squat pictured here. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.

Start by doing squats: 10 SETS of 10!! After you do 10, hold in the squat position for 30 seconds, then continue with the next set until you reach 10! It’s a killer!
Next come down on the right side and do leg lifts do 10, and then do big leg circles for a count of 10 and then reverse the direction of your circle for 10, then reverse directions again for 10, then reverse again for 10. Back to 10 more leg lifts, and then the same little leg circle combo again!!

Lunges
Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you’ll work the glutes and hamstrings and, on the back leg, you’ll work the quads and calves. What’s nice about lunges is that there are a variety to choose from such as:
0. Side to Side Lunges
0. Reverse lunges
0. Front lunges
0. Walking lunges
0. Wheel lunges (front, side, reverse)
You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

Step Ups

For step ups, you simply place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes, providing you use a step that’s high enough…just make sure your knee is bent to 90 degrees or less to keep it safe.
The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You’ll really feel this when you take it slow and concentrate on the working leg.

Hip Extensions
While I’m fond of more compound moves (like the squats, lunges and step ups listed above) since they work more muscle groups, the hip extension is an exercise that targets the largest muscle in the body…the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torso supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.

One-Legged Deadlifts
Deadlifts are great for your hamstrings, butt and lower back, but form is critical and you should skip this exercise if you have any back problems.
To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.

Lie on your stomach with arms one on top of the other so that your forehead can rest upon them. Bend your legs up and bring your heels together (like a butterfly) so that your knees are facing slightly outward in opposite directions. Also, make sure the feet are flexed so that they are pointed toward the ceiling, not the wall.
Now, very slowly lift the legs and thighs up off the floor, pressing the heels to the ceiling. Depending on the strength of the lower back, some may be able to lift higher than others. That’s okay, as long as you are lifting the heels to the ceiling.
Perform 3-5 sets of 8, resting for about 20-30 seconds in between sets.

Hiking
Now the exercises listed above aren’t the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.
Hiking is one of those activities and it also burns tons of calories because you’re typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you’re wearing a backpack, you’re really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour!

Biking
Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Gear up to really work your glutes! A 140-lb person burns 335 calories in 45 minutes.

Running
Running, like walking is accessible, easy to learn, reduces stress, helps in weight loss, and it makes you feel good. Plus, it really works your butt, especially when you add a few hills to your regular running route. Sprints are another option for folks wanting to both burn more calories and tighten up the old tush. A 140-lb person burns 475 calories during a 45 minute jog.

Kickboxing
Kickboxing was a hot item back in the day, but it’s still a great workout. Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing.
Switching to kicks, starting on the left your going to do 10 front kicks, and then 10 side kicks – then switch over to the right. Run through this little sequence 10 times!!

Walking
Walking is easy: you can do it anywhere, anytime with no special equipment. There’s no learning curve and it’s something you can incorporate all day long. If you walk up hills, you can really target your glutes and, if you pick up the intensity, you’ll burn some of that extra flab off your buns! A 140-lb person burns about 300 calories an hour during a brisk walk.

There are some people especially women, who tend to carry more weight on the thighs and buttocks. No matter what diet is used losing weight from the thighs always seems very slow. Some weight loss may be experienced but it is often lost from other, less problematic places and not from the thigh or buttock area. This is mainly due to our genes, our genetics determines where the majority of fat cells will be placed. Unfortunately for some there are more fat cells around the thighs. We cannot change the numbers of fat cells present around various areas of the body. However, for these people there is a chance for thinner thighs. What one must do is shrink the amount of fat within those fat cells in order to make the thighs leaner and thinner.

There are two ways to achieve slimmer thighs, burn the fat from all areas and eventually fat will remove from difficult spots or tone and firm the thighs quickly with the best thigh exercise of all. Toning the thighs will help burn some fat indirectly because the best thigh exercise helps raise the metabolism causing more calories to be burned, if regular aerobic exercise is performed as well as the best toning thigh exercise results should be seen quickly.