• Stir up. Stand up. Speak up.
    *I WILL SPEAK UP*So everyone has come out to talk about Mental Health!That is not only fantastic, it's a reason to celebrate!Some dint know there was a term like this. Some dint know what it meant or where to apply it.Some knew they had issues but hadn't ever defined it.Some had issues but dint know how to take the first step.Some had tools and worked on them.Some had the right listeners and friends always.Some seeked help professionally.Some are still lost...A persons IQ doesnt define him. Our core is our EQ. Tough situations, tough decisions, tough relationships, tough lives. It's the same across the sphere. How to look after your emotions is the number 1 need on any platform you are.And let's be honest, most of us have once in our life had the thought of ending our lives even if all that it was, was a passing thought. So to have tools in your hand, mediums to work on self help, or seeking a counsellor should simply be a way of life.We are not born with knowing it all and let's admit the world is full of to
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  • Dr Sana Khan | 08-Apr-2020
    Keeping your immunity up is very important these days.   The good news is that everything is available in our kitchen.  So let's get started  Some foods that boost immunity are: 1) Turmeric  2) Cinnamon  3) Shunthi or dried ginger helps boost immunity 4) Ginger  5) Garlic  6) Cloves 7) Kali mirch black pepper 8) Tulsi 9) Elaichi 10) lemon   All these can be added to water along with some Tulsi leaves and some drops of lemon juice Should be added to these and drunk for better immunity.  Tip: A bit  of saunf can be added and 1tsp sugar can  be added too  If you don't have Tulsi leaves at home it's ok you can still make a decoction or kadha and consume it like tea.  This is immunity boosting, kapha shamak- kapha causes cough and cold in the body. They have anti inflammatory properties as well. 
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  • Lockdown days - Corona Diaries
    Dr Sana Khan | 08-Apr-2020
    Time seems to have stopped. Few days back I was going to office. Life was filled with planning and examining various things. It's stopped now. Ok So I'm going to spread some awareness regarding what should be done during these times since I have done a certification.  So let's get started: 1) Wash your hands frequently for 20 seconds at least.. handwash will break the layer of lipid surrounding the virus.  2) The action of handwashing rips the virus away from the hands 3) Don't touch your eyes,nose, mouth. Avoid shaking hands 4) Maintain social distancing.  5) Sanitize your home. Make a solution using some Savlon or Dettol add it to water and spray it on all the handles and used stuff.  6) Wear a mask if going outside. Don't go out unless very urgent.  7) follow etiquettes while sneezing or coughing. Cover your mouth everytime you do it.  Stay home stay safe  We shall win the battle against covid 19.  
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  • 5 Lessons The Global Crisis Taught Me
    Diyaa | 29-Mar-2020
      With all the tragic things happening around the world as a result of coronavirus, it might sound strange to talk about being positive and looking at the brighter side of it. But that’s all I can see that would bring calm in our lives at this moment. It’s much needed now more than ever. From my personal experience of being a stay at home mom, these are few things I have learnt during this whole on-going lockdown period.     Fear isn’t Real   Our words have a lot of power. What we tell ourselves all day and even hear from around the world creates our reality. It’s ok to feel low but not stay in it long and brood over it. Yes there is going to be panic with the all the chaos that’s happening around the world but fear only reduces our ability to think. It’s proven that negative thinking affects our immunity levels which we need to reserve most at this moment. It’s ok to be aware of all that’s happening, take best precautions you can t
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  • Meditation - to tame a chaotic mind
    Jyoti | 13-Mar-2020
    In today’s hectic life everyone is so busy that it is difficult to find peace and tranquillity. We are so used to doing things all the time that we forget sitting idle and doing nothing for a few minutes daily is also good and helps us to recentre ourselves. All of us should practice meditation in our daily lives. When someone says meditation, we imagine it to be a difficult task done by only saints with saffron robes sitting on a mountain top but it is not so. Meditation can be practiced by anybody and in due course can be inculcated as a daily habit. Initially begin with 5 minutes of your time (ideally in the morning but anytime is good) Choose a room with proper ventilation and silent surroundings Sit in Sukhasana (if you cannot sit down, sit on a chair with your back straight) and close your eyes Take 5 to 6 deep breaths to centre yourself Try concentrating on your breath – breathe in and breathe out Don’t try to stop your thoughts, just be a passive observer to them as it is pr
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  • What To Do After a Binge: 5 Ways To Get Back On Track
    Devika Pusalkar | 28-Oct-2019
    If a bit of overindulgence during Diwali has left you feeling sorry for yourself and terribly guilty for your food choices … join the club!  We've all been there. But fear not help is here… 5 tips to help you recover from an episode of overeating, binging , belly bloating etc. Do not beat yourself up Just like eating one salad didn't make anyone lose ten pounds, having a few sweeties isn't going to ruin your life. So stay cool and treat today like you would any other day. Immediately ditch the “whats the point?” attitude that dangerously causes a further indulgence of your cravings and snap out of it. Think H2O  Drinking lots of water and increasing fluid intake the day after works like a charm! Drink 2-3 litres of water or sip on green tea, hot water with lemon, cinnamon teas , apple cider vinegar in hot water to help with that belly bloat and get rid of the toxins or acids that come from excess sugar and processed foods. Move! The best thing you can do for yoursel
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  • I Beleive I can Fly!
    The Pep Up Studio | 21-Aug-2019
    I believe I can fly! All my dreams would come true, If I had the wings, in the blue. Enthralling and engaging As the birds would do.. If you feel like this the new BUNGEE workout is what you should be doing, it will enthrall and engage you like a bird. No no it’s nothing like jumping off the cliff. Then what is it making it so popular among everyone? It has a unique system where you are attached to the ceiling with a harness around your pelvic region. The cord has resistance that keeps pulling you upward. In any normal cardio activity like running or jumping your knees and ankles are taking all the body weight and the impact. For some it isn’t an issue but for many with ankle or knee injury or with age and wear and tear of the joints any floor cardio becomes an uphill task, causing aversions and making one step on the weighing scale seeing numbers rise. Apart from water therapy you can hook up to this new adventure if you have or not have any joint issues as the average cardio burn out rec
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    Sonal yakkundi | 20-Jun-2019
    Various Types of Tea for Monsoon #MONSOONVIBES       Hello, all the chai lovers!     Rain and tea share a special bond. The spirit of rainy season drives even the non-tea drinkers to indulge in the ecstasy of flavoursome and aromatic blends of tea. To be true, for a tea lover, nothing could be as pleasurable as sipping his or her favourite tea relaxing on a window sill. Not only teas are tasty, but they are full of natural wonders that are good for your mind and body. So, when it comes to the ways to keep healthy during monsoons, why not discuss different herbal teas? After all, tea’s main constituents are polyphenols and phytochemicals and these are antioxidants that fight free-radicals to provide you with a world of health benefits.   Tulsi Green Tea Tulsi is a time-tested remedy for cold and cough, one of the most common health conditions that people catch during the rainy season. This miraculous leaf helps you fight infections. Tulsi Green tea. is also good
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  • Mental Health Today
    Vaidehi | 15-Jun-2019
    Unlike physical health, Mental health cannot be seen! It has to be spoken about! Health is a combination of Physical, emotional/mental, and social well being. Mental Health being one of the most neglected aspects of our country does not have enough awareness! The trend to have a picture perfect social media profile is quite demanding and stressful for every generation of today! Sometimes the people who seem the happiest are the most stressed ones!  With the rising pressure of social media, the pressure to look perfect, have a picture perfect family, perfect  pictures of  luxurious vacation , brightest and stylish looking children, amongst other things, hamper  the mental health of today’s generation.  There is a rising number of population visiting counsellors, psychologists as well as any centre that offers solutions on mental health.Moreover, surveys have shown that there is a constantly increasing number of people downloading mental health apps to counter stress anddepre
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  • Don’t go week in your knees!
    The Pep Up Studio | 05-Jun-2019
    Don’t go week in your knees!    Joey lost his lady love because he couldn’t kneel down to propose her and if he would he would need her support to get up… well a famous aphorism …all is lost in love and war but don’t go week in your knees unless otherwise from being in love. The knee as we all know is the strongest and one of the most important joints in the human body. As we all know knee issues are on the rise. These issues may be because of one or many things like over use or injury, damaged cartilage, arthritis or simply not strengthening before exercise. I have encountered many people who run in marathons without proper strengthening of the leg muscles which in turn put pressure on the knee. More over running on a hard surface without proper shoes causes extra concern. At the age of 14, I had a knee injury causing knee effusion (accumulation of fluid around the knee) which caused my knee to pain and post the joint aspiration it still pained and made cracklin
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  • How to stay fit while on holiday?
    Devika Pusalkar | 27-May-2019
    The first rule of going on holiday is to relax, recuperate and basically have a wonderful time away from routine. While indulgence is an essential part of vacationing - you may not want to come back 10 pounds heavier either.  Easy tips on how to stay fabulous on and after your holiday. Before your holiday  If you have been working hard toward a specific weight loss goal aka “beach body”, you’ve likely been on a restrictive diet. Before you go on holiday, plan to systematically wean off your diet and tone down exercise about a week before your holiday. By doing so, you set your body to a more comfortable state, feeling less ‘deprived’ so that when you finally face an all inclusive breakfast buffet while on holiday you don’t end up eating your weight in croissants and muffins.  Relax! For many folks who work hard on their fitness all year long, taking a break from the gym or regimental macro counting sets of little panic alarms. What’s going to
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  • Food for the waist.
    The Pep Up Studio | 17-May-2019
    Want to reduce your waist line? Step out in the sun. Yes you read that right. Get out there and get your daily dose of vitamin D. A present study pointed out that overweight people had Vit D deficiency and the supplements aided their weight loss. High fiber fruits are super foods to reduce that extra pound. Probiotics are agents that help burn that belly fat. Follow this generic diet with your daily exercise routine to aid that belly fat burn out. Although few pointers before. Supplement: ghee in small quantity in place of oil specially to make dal or veggies. Ban: oil completely Cut down on: Sugar Avoid: Potato, soda, alcohol.   Breakfast: Cut fresh fruits on muesli with curd dressing Mid meal: A glass of buttermilk Lunch: Chicken 100 grams with carrots, tomatoes and onions                                      
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  • The Pep Up Studio | 02-May-2019
    CORE THE POWER STORE “Hold that core tight”, is that a familiar phrase you hear from your trainer when you are working out at the gym or at your studio. Well why is it so important to hold that core tight. It is, as it is your power house of energy, your support for everyday movement without pain, your spine protector; let’s sum it up to your most necessary muscle group. When I say ‘strong core’ I do not mean six pack abs, we don’t want to look superficially strong only, we want to be strong from deep inside, long term, leading a pain free life. The moment you are in pain you are distracted from what you want to do in life. Very importantly; the entire life your spine especially your lumbar region takes up most of the active pressure, right from standing, sitting or bending; so it goes through a lot of wear and tear. If you have a strong core you are taking off the load from that overworked spine and giving it some help or support to carry out its daily activity without
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  • How to train through a Heat Wave?
    Devika Pusalkar | 01-May-2019
      With the temperatures soaring to excruciating levels; it is natural to feel a bit sluggish and the motivation to stick to your fitness regime may be at an all time low. A few common sense adjustments to your training plan during a heat wave can keep you safe and yet on track to achieve your fitness goals.   Manage ambition and expectations  Staying on track doesn’t mean that you need to smash your personals bests in each session. On hot days especially; simple, gentle movements like stretching, stability/balancing exercises or a peaceful yoga session will be enough. So, if you aren’t able to deadlift your normal 100 kilograms - don’t sweat it! For those engaging in outdoor endurance sports like running - attempting your fastest 10K maybe best reserved for cooler days when you have a bit more bounce in your step.   Stay Hydrated A common sense advice that’s is easily overlooked is to stay hydrated. Hydration in this context means drinking enough water. Watch
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  • My fit fitness regime
    The Pep Up Studio | 22-Apr-2019
    Every now and then I am asked by many… “What should be my Fitness regime?” “Fitness”; on the reference of this word what is the first thing that comes to your mind? Something that makes me feel energetic. Something that makes my body look good. A social need. Ah! I hate the drill but have to do it. ….. or related thought process. Well let us clear out the definition in our mind. Fitness is that one or many activities which gives your muscles that needed strength, keeps your spine supple, allows you the range of motion for your daily functional movements, also doing which burns your excess calories and connects your mind and nervous system to your muscular system releasing stress and release of endorphins…. Woh ho! So many things in one hour? That’s like multitasking. But yes that should be your definition of fitness. To select a particular way of exercising that suits you as a person keeping in mind your strengths and limitations is utmost important t
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  • Embrace Yourself
    sanchita | 07-Mar-2019
    EMBRACE YOURSELF! What lies behind us, And what lies before us are tiny matters compared to What lies within us -Ralph Waldo Emerson Images on magazine covers, social media, on television and serials send a message that to be celebrated as a woman in today’s world, you must fit into a narrow window of what society thinks or considers attractive. Be it using the sauna belts to suck in the stomach, or those cheap fairness creams,where having a fair complexion is considered as beautiful. Everyday millions of woman across the world feel the pressure to look flawless. This in no way is related to being fit.  In the honour of International Women’s day today, let us pledge to invest in our health .Let it be a journey towards wellbeing .Let it be a lifelong commitment. Some great ways to do this is letting them know that they are worth far more than the physical appearance, and that taking care of your health isn’t just about looking good but is also about being self-loving and accepting
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