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Yoga is a way of living, a process of self-development that teaches an individual right from wrong, ways to find peace and self-acceptance. The practice helps an individual reach the highest level of their potential. It is recommended children are exposed to physical activity and exercise at a young age so they can train the body to stray away from emotional and physical problems when they are young. Children should be guided to follow an exercise routine that not only benefits their body, but also their mind and soul. It is essential for kids to devote time for important activities such as, meals, sleep time, play time and study time. Especially now, when technology has taken the world by storm and has also taken over the minds of young children, they should be encouraged to spare some much-needed quality time for outdoor recreational activities. This routine will help prevent kids from growing up to be aggressive teenagers and adults as it will help then channel their energies through physical activities. Exercise also helps build better focus and concentration.

Yoga helps condition the mind so while growing up, children are aware enough to understand right from wrong, recognize what they should and shouldn’t be doing. The practice helps every child organize their thoughts so they can focus on the important aspects of life, such as, studies, optimal health, bonding with the peer group and family and recreational activities. Yoga aims to rid the mind of negative thoughts and emotions.

How Yoga Helps Children Fare Better at School

Yoga builds a certain faith, calming the mind to help children devote all their attention to the current task at hand. The relaxed attitude brought about by yoga helps them focus and concentrate better. Yoga also help students keep a clear mind, thus enabling them to strengthen memory. It helps them prioritize their tasks. During a stressful time like examinations and tests, children will notice that regular practice of yoga helps them condition the mind to maintain a certain level of calmness so they can approach the examination with more confidence and less anxiety. Conditioning the mind through yoga helps children become more receptive to the knowledge being passed on to them at school. It helps children participate in positive and constructive interactions. Conditioning the mind inculcates in them the habit of approaching every situation in life with a positive attitude.

Yoga and relaxation

In a world like the one we live in today, the unending demands, financial pressures and stresses to keep up with the society and peer groups are way too much for us, even as adults, to deal with. Don’t get me started on the huge pile of pressures children may find themselves under. Unfortunate stressors like these keep us from reaching our true potential, prevents us from learning new skills and exploring new avenues of life. With every new step comes a new level of anxiety. But, why should this be so? Don’t we, as human beings, deserve to explore our capabilities to the best of our ability? Sure, we do, and if we do, our children do, too!

Yoga helps rid the child of any awkwardness, embarrassment, or stress that may prevent them from exploring their abilities. Relaxation forms the basis of a well-balanced personality. When we deprive ourselves and our kids of essential relaxation time, we are setting them up for future failure and disaster, comprising of possible stress and anxiety, social awkwardness and anger. These might seem like negligible issues till they begin to have a severe impact on the internal organs of the body and also, the mind. As a result , the mind fails to think clearly and the body refuses to cope. Relaxation doesn’t mean lying down on your bed or your couch, Netflixing, or staying inactive. The art of relaxation clears up psychological pathways. Relaxation helps improve focus and concentration which in turn improve understanding. In today’s day and age, maintaining a balanced state of mind for a child is far more important than any test or theoretical learning. A tensed and disturbed child cannot accept or receive any form of knowledge being imparted to them. The first step towards the success of such a child is to bring them to approach this studies and life in a more relaxed manner.

A few more benefits of Yoga for kids are as follows:


Yoga teaches children that all the bodies are different – that they are all unique and one-of-a-kind. It teaches them to be comfortable in their own skin. They are taught that there is no right or wrong way to practise yoga and that yoga is a spiritual practice meant for one and all.

Self acceptance

Yoga teaches acceptance and tolerance of others by encouraging children to accept and bond with one-another. This spiritual practice guides children on how to accept themselves, the way they are. It provides them with an opportunity to learn and share, to interact and accept themselves and everyone around them. With society bent on making children feel inadequate through various aspects of life, yoga teaches them to confidently accept who they are, and provides them with an incredibly valuable lesson to ward-off self-doubt as and when it arises.

Healthy Habits

Yoga taken up during childhood years helps kids remain physically and emotionally healthy. Children are enlightened on the difference between healthy and unhealthy habits, and are taught self-control, straying away form emotional eating, and the ability to calm the mind in order to refocus their energies on what’s really important. Yoga helps kids understand right from wrong and good from bad, so they can refrain from developing any form of bad habits, even if surrounded by them.


These days, with innovation touching the skies, and technology doing the rounds, kids have a number of reasons for distractions and procrastination. As a result, their studies and social life is seen taking the brunt. Kids fail to focus on anything for more than a limited period of time. Including the practice of yoga in their daily routine can help kids regain their lost focus. It helps them channel their energy on the present, study harder and socialize. Kids learn to focus on their breath and learn how to deal with any situation with the help of the right breathing techniques and correct alignment postures. They are guided to focus on their bodies and the strength it is capable of displaying.


While switching poses, children begin to focus on shifting body weight from one side to another. They learn how to mold their body to sink into various different stretches and poses, thus realising fully what their bodies are capable of. This awareness of mind, body and spirit makes them more aware of themselves and they gain the confidence to deal with any given situation, thus helping them develop into more confident, kind and responsible adults.

Encourage Positive Mental Health

When a child learns to love and accept themselves and others for who they are, they begin to see the good in others. They also learn to center their thoughts, becoming positive and optimistic about their abilities, capabilities and grow up to be more confident as a person.
Unlike adults, kids are more receptive to change. They are quick to accept new routines and are quick learners, too. Introducing your child to yoga will help them fall into the routine faster, thus allowing the practice to work its magic on their developing minds and little bodies in the early stages.

Yoga for kids offers many possibilities to exchange wisdom, share thoughts and lay a foundation for a practice that will continue to deepen. Children have an innate intelligence that we, as yoga teachers, deeply respect. If you would like to give us a chance to train your little one so they can grow up to be a better version of themselves, we would be honored. You can get in touch with us at Wellintra, and trust that we will stop at nothing to guide your little munchkin to become a successful, calmer, more loving and smarter version of themselves

The post Benefits of Yoga for Kids appeared first on Wellintra Fitness.

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As popular as fitness is today, the word ‘Bodybuilding’ for women can get intimidating – especially for those who are new to exercise. Even the smallest of gyms with the industrial-looking equipment, protein shakes, and people who know their way around the weight and cardio section can be overwhelming for a female beginner. With so much happening in the world of fitness today, it is difficult to figure out where and how to begin. How can you muster the courage to get yourself to perform those awesome looking workouts with or without those stylish equipment?

Before you know it, you’re struggling with your workout routine and feeling like you’re failing with every single step you take. Sometimes, women tend to worry about becoming as bulky as men if they pursue weight training. In reality, women lack the large amounts of testosterone levels that are responsible for the increase in muscle mass. Women have about a fraction of testosterone in their body as compared to men, so they need not worry about looking way too bulky. Yes, women bodybuilders often have the masculine muscle mass, but achieving that look takes years of dedication, strict diet plans and a disciplined lifestyle.

Weight training will, however, increase the lean muscle mass, which means the more the muscle in the body, the more the calories the body will burn. The more the calories burned, the leaner the body looks. Increased muscle mass shaped the arms and the core while also adding definition to the hips, thighs and overall body shape.

Being a newbie to the world of fitness or bodybuilding is intimidating before it is exciting. So here’s a rundown of how to reach your goals, push your training a notch higher, regain your inner confidence and take on the world as a stronger, fitter you:

• Achieving Fitness Goals Efficiently

Think about your ultimate goals and how you want to achieve them. Set a time-table, pick out your workout clothes, hire a trainer and choose a comfortable place for your workouts. It could be you terrace, your living room or your gym. Just make sure that when you’re in, you go all in and commit yourself to your routine till you achieve your goals.

• Starting Small

The key to achieving any long-term goals is to start small. Slow and steady steps give way to sustainable growth. Set up a reasonably achievable fitness plan, pen down your goals, short term and long term, and don’t forget to remind yourself, day-in and day-out, that you are capable of reaching your goals. Set small, monthly or weekly goals and keep track of them.

• Finding the Right Kind of Motivation

Success only works if you do. When embarking on a journey, be it the road to fitness, work or career, it is important to find the right kind of motivation to keep you going. Hence, recognizing the kind of motivation that works for you is the key to gearing up. Signing up for a couples yoga class, group MMA sessions, or a guided, personal training session can help keep you from steering away from your goals. Furthermore, surround yourself with friends and family who support and stand by you, motivating you every step of the way.

• Setting Clear Goals

Being realistic about what what your body is actually capable of achieving in a short span of time can save you the pain of beating yourself up for not having tried hard enough. It is important to recognize that it takes a while for the body to adapt to a new form of workout regime. With that in mind, focus on improving your performance every single day. Aim at getting better and stronger by honing your weight lifting skills so the body is able to accomplish a little more each day. Setting realistic, specific and measurable goals will help you attain your long term fitness goals with strength, stability and confidence.

• Planning the Workout in Advance

Making and sticking to a schedule will help you stay consistent on your journey to achieving the new you. Consulting expert personal trainers or friends with similar goals can help you identify the kind of training you require to get to where you’re going. Balancing cardio and weight training sessions while keeping track of the daily calorie intake can help you get closer to your goals sooner than otherwise.

It is recommended you plan your workout sessions well in advance so the body is physically and mentally prepared for the workout that’s to come. If your daily schedule permits, set a specific time for the workout. If not, plan on dedicating at least an hour each day to your body.

Nutrition for Bodybuilding

The word “diet” is often misconstrued as consuming food substances that are low on nutrition. “Going on a diet” is often understood as gearing up to starve the body. What many people are completely oblivious of, is that the word “diet”, is far from what it is perceived to be today. It refers to the food that is included in the daily food intake and can vary from individual to individual, depending on their dietary needs. Every body is metabolically and physiologically unique. This means that any standard textbook diet will not work for everyone. Each body responds to a different diet in a different way.

Hence, it is imperative to understand how your body works so you can discover the nutritional needs that work for your individual body structure.

What are Calories?

As the definition states, a calorie is a unit of energy. Consumption of a particular number of calories refers to the amount of energy the body will get from consuming a particular food. The body requires a certain number of calories each day. These calories may vary depending on the fitness levels of an individual.


The three macro-nutrients are:

    • Carbohydrates
    • Proteins
    • Fats

All food calories comprise of macro-nutrients. Each macro-nutrient has a different function in the body.

• Carbohydrates

Contradictory to what people believe, carbohydrates are not the enemy. A certain amount of carb intake is essential, as carbs provide the body with lasting energy that keeps one from feeling drained out. Carbohydrates also provide a feeling of fullness, and so consuming certain carbohydrate-rich food helps in keeping hunger at bay.

There are two types of carbs – Simple Carbs and Complex Carbs.
Complex carbs are found in foods like: potatoes, oatmeal, broccoli and few vegetables, too. Since it takes longer to digest, this form of carbohydrates keeps the body full for a longer period of time, thus helping an individual abstain from reaching out for mid-meal snacks that will only lead to higher calorie intake. Foods with complex carbohydrates get their higher nutritional value from the vitamins, minerals and fiber present in them. In order to manage blood sugar levels and maintain weight gain, simple sugars should be limited.

Each gram of carbohydrates provides 4 calories.

A few good sources of carbohydrates are:

  • Oatmeal
  • Bananas
  • Brown rice
  • Low-fat milk
  • Yogurt
  • Vegetables like green peas, spinach, potatoes and broccoli.
• Protein

Protein is a key component in building lean muscle mass which helps the body achieve a toned look. Protein is made up of amino acids which help the body carry out various functions. This macro-nutrient helps heal the damaged muscle fiber, thus making the body stronger. While weightlifting causes some amount of stress on the muscles and minute tears within the muscle fibers, protein intake helps repair and heal the body. The recommended daily intake for an individual with an active lifestyle is, 1 g of protein per pound of body weight.
Just like carbohydrates, each gram of protein, too, provides the body with 4 calories.

A few good sources of protein are:

  • Lean meat
  • Eggs
  • Yogurt
  • Nuts and seeds
  • Beans
  • Lean meat
• Fats

Fats are often deemed as evil and are cut out from every weight loss diet or even when people are aiming at getting healthier. Many a time, the protein intake is upped and the fat consumption is cut out from the diet during body building. While fats have been considered the bad guy for sometime now, a limited fat intake is essential for optimal health. Essential fatty acids like omega-3 and omega-6 help the body feel full for a longer period of time, assist with absorption of fat-soluble vitamins, improve brain cognition and development while also protecting vital organs. While all forms of fats have wrongfully earned the bad reputation, the only form of fat that should be avoided is trans fat. While dietary fats are a healthy necessity, trans fats are inessential and unnecessary.

Unlike protein and carbs, each gram of fat provides the body with 9 calories.

A few good sources of fat are:

  • Avocados
  • Olive oil
  • Coconut oil
  • Nuts and seeds

While a low-carb-high-protein diet is often recommended for weight loss and body building, it is not always the case. A very low-carb diet may have adverse effects in the long run. A  diet low on carbohydrates could possibly mess with the hormonal system, leading to loss of bone density or chronic sleep deprivation.

But, as mentioned earlier, every body is unique and has different dietary needs.

Some women might find that a low-carb-high-protein diet works wonders for their body. Therefore, it is essential to monitor any new changes in the diet or exercise regime very closely. Every human body responds to activities and processes macro-nutrients differently.

Remember, success does not come easily. You have to dream big to achieve big.

• Make a plan and stick to it.
• Follow your fitness schedule religiously, but don’t be too hard on yourself.
• Keep your priorities in check.
• Get motivated and stay motivated.
• Make your routine fun. Mix it up, so you look forward to your training sessions.

If you’re not sure how to achieve your fitness goals, get in touch with us at Wellintra, and we assure you our male and female personal trainers will go out of their way to help you reach your goal to the best of their ability while helping you get fitter and stronger than you’ve ever been before.

The post Bodybuilding for Women appeared first on Wellintra Fitness.

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“Sit in a comfortable position and close your eyes.” Everyone seated around me got into Vajrasana and Sukhasana postures as I sat there, at the back of the class, felling completely and totally out of place. I didn’t believe in the practice of sitting still and waiting for answers to come to me. I thought to myself, “This is going to be a colossal waste of time. Meditation will never work for me. It brings no peace. It cures nothing. It solves nothing.”

When I was first introduced to meditation at a well-known yoga center in 2016, I was, for the lack of a better word, lost. I did not know where I was headed- literally and figuratively. Confusion and chaos was all I was surrounded by and I found myself craving an escape. I didn’t know right from wrong or what I was getting myself into. Anxious and nervous, I walked into a class full of unknown faces. and our teacher said, “Sit in a comfortable position and close your eyes”, I laughed- well, in my head. Having never have believed in the practice of sitting still with my eyes closed, I questioned the practice all my life. To me, meditation just meant allowing my thoughts to run wild, in all directions possible. Little did I know the practice I considered so unreal and ineffective was a miracle in the making.

As the days passed, I began to embrace the practice, just a little, everyday. In the very beginning I was unable to keep my eyes closed for more than a few seconds. While it didn’t matter much, it began to feel disconcerting as the days passed by. Everyone around me could successfully maintain their focus, so why not me?

So, that evening I went up to my mentor at the center and expressed my concerns. She smiled and said, “That’s because, in your head, you’ve decided this won’t work for you.” I pondered over her words as I sat in class the next morning. As our teacher asked us to close our eyes and meditate for ten minutes. “Just be with yourself”, she said. My friends calmly and effortlessly slipped into the serene state of meditation and I looked around, confused, as usual, till I felt a gentle tap on my shoulder. “Close your eyes”, my mentor said to me with a gentle smile yet stern voice. That morning, something miraculous happened-miraculous enough to assure me that this practice, if followed religiously, could work for me. It was a feeling of peace, with myself and the world around me. The noises in the background, the ringing of the bells, the trees swaying, the fan overhead began to get softer and softer till they finally took a backseat. The only thing I was aware of was me, sitting with my palms on my thighs and the rhythm of my breath. Nothing else seemed to matter, until, of course, a series of thoughts came dashing to my head. I tried to brush them off, but in vain. So I opened my eyes. My classmates and friends were still meditating. “How do they do this”, I thought to myself as I sat there waiting.

In a world like the one we live in today, people and situations can mess you up. Life can get hard, but amidst all the chaos, you’ve got to remember your worth-your self-worth. It’s something I had forgotten a while back, and something meditation and all the beautiful human beings I was surrounded by gave back to me.
Meditation has since, become an integral part of my life, and I couldn’t wait to share it with you-our readers.

Benefits of Meditation

Stressful situations are inevitable. We cannot possibly predict a bad day that’s probably chosen to come our way. Although stressful situations are hard to avoid, it is up to us to handle it in the best possible way. Meditation helps change our perception and shift our focus from everything we would perceive as negative.

• Meditation has been linked to lesser cases of postpartum depression and is also said to cause changes in the brain, thus protecting the body from future mental illness.

• It is shown to improve focus, compassion, awareness and help better performance at work, school and day-to-day life.

• It is a drug-free, cost-free treatment that helps an individual live a calmer and more peaceful life.

The Power Of Meditation

How does the body respond to meditation?

The regions of the brain specifically affected by meditation are: The Parietal Lobe, The Frontal Lobe and the Thalamus.

• During meditation, the Frontal lobe i.e. the part of the brain in control of problem solving, emotional expression, memory, language and judgement, is believed to go offline, thus reducing brain activity.
• The activity in the Parietal Lobe i.e. the part of the brain in charge of processing sensory information about the surrounding world slows down.
• Meditation has been shown to reduce the flow of the incoming information to the Thalamus, which is a gatekeeper for the senses and helps focus.
• Overall, meditation helps reduce the brain activity which has shown to have several benefits such as reduction in disorders associated with attention (ADHD), anxiety and even diseases related to memory loss, such as Alzheimer’s.
• While meditation helps lower brain activity, it helps improve attention and awareness, and enhances positivity, emotional stability and better focus. It helps individuals recognize their emotions and react to situations calmly.

Where and How to Begin?

Yes, initially the mind does wander, but that doesn’t mean you’re doing it wrong. The key to meditation is non-judgement. Stressful thoughts that cause anxiety do come up every now and then as the mind works in mysterious ways. Try not to judge or pay any heed to them. A quick and easy way to ward off the thoughts is to accept them and slowly shift focus back to the practice. As you incorporate meditation as part of your daily routine (regularity of the practice is key), you will notice the thoughts reducing and sooner than later you will notice the thoughts disappearing on their own.

The Routine

Select a place and time
Choose a place that brings you peace and calm and sometime you can spare before or after your daily chores, work and responsibilities. Attempt to pick a place that’s calming, relaxing, and free from all chaos and surrounding noise.

• Choose a comfortable position, like the Vajrasana or Sukhasana. Remember to keep the back straight. Place your palms on your thighs and gently close your eyes. For those who prefer to lay down can choose a comfortable mattress or a yoga mat. You can choose the all-too-famous Shavasana pose, too, or gently bend your knees and place the feet firmly on the mat. This position works for people who are dealing with lower back issues as it reduces the strain on the back.

• Before beginning my meditation session, personally, I choose to do a few hand and arm stretches and gentle neck rotations to prep the body for relaxation.

In case unwanted thoughts cause distractions and hinder your practice, here’s a few affirmations I swear by to ease the stress:

As you inhale, recite the following in your mind:
• I’m inhaling positivity, calmness and strength
• I’m attracting loving, caring and trustworthy friendships
• As I inhale, I cleanse my mind, body and soul of all the negativity, and purify my mind to attract nothing but the good.

As you exhale:

• I’m exhaling negativity, judgments, illness and sadness.
• I’m letting go of attachments, hatred, pain and deceit.
• I let go of all self doubt, second guessing and unsurety in myself.

Remember, there is no good or bad time for the practice of meditation and no fixed time duration, either. Anytime is a good time.

The post Meditation for Stress Relief appeared first on Wellintra Fitness.

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Fitness is something that heals you, frees you and sets you apart. It is a gateway to personal growth and soul searching. Kickboxing is a versatile martial art that teaches the basics of striking with the hands and feet. It involves short bouts of intense, repetitive movements like, hitting a punching bag. It is recommended for reducing health issues, building confidence and mastering the art of self-defense, which as women, we must know and ace. It provides balance, power and agility and focuses on movements which, in the long run, can help older adults improve speed and mobility. Kickboxing helps tone the body through a series of punches, kicks and other movements that help improve cardiovascular strength. The benefits of kickboxing are endless and go a long way in helping one become faster, and regain strength, health and power. This workout offers more than just a few benefits. While any type of rigorous workout routines or physical exercise will help release the feel-good chemicals in the brain, kickboxing has been shown to have benefits that set it apart from the other physical activities on the list.

Benefits of Kickboxing for Women • Quick Fat Loss

Kickboxing is a high-energy workout that combines martial art techniques with high-intensity cardio, resulting in quick and intense calorie and fat burn. With an approximate 750 calorie burn per session, this incredibly efficient workout is highly effective to enhance the fat burning process. When combined with the jump rope and conditioning drills, this cardio-conditioning workout helps the body torch an impressive 750-900 calories per session. Kickboxing helps rid the body of fat, especially around the tummy area. Stubborn belly fat is associated with an increased risk of obesity and illnesses such as, heart diseases, diabetes and certain types of cancer. Aerobic exercises like kickboxing have been found to help reduce belly fat better than any resistant training workout.

• Overall Body Toning

A kickboxing class for women usually involves boxing, kicks and MMA drills accompanied by jump rope and conditioning drills, circuit training and core strengthening exercises. The workout engages all the muscle groups in the body. Incorporating the kickboxing pads further increases calorie burn. It also helps tone the back and trim the waist as it requires an intense amount of core power. Engaging a kickboxing workout improves coordination, flexibility and improves the reflexes of the body.

• Self-defense

While kickboxing is an effective physical workout that facilitates overall body toning and strengthening, it is also a highly effective self-defense strategy which is essential for every woman to be aware of, especially in the world we live in today. During a kickboxing session, the instructor focuses on movements such as, kicks, punches, knee-strikes, spinning elbows and weaving. Women are taught how to gauge the distance, land punches and kicks. Since the workout requires engaging certain parts of the body, it facilitates the ability to protect oneself if faced with dangerous situations. It is a powerful workout that helps build confidence and empower every woman.

• Relieves Stress and Anxiety

Intense physical exercise is a go-to for stress and anxiety relief. Physical exercises are a healthy way to channel the frustration and anger that one has been dealing with. As women, we tend to balance our lives with work, children, managing the house, maintaining a social life because, let’s face it, it’s an important aspect of life. We deal with a zillion other things everyday and we do it like a pro. We’re basically multi-taskers and we’re proud of it. But, we do need a healthy way to channel our frustrations that might surface every now and then too. Physical activities like boxing, punching and kicking help the body release endorphins, thus reducing stress levels. It is a healthy way to relieve stress and gain mental clarity.
Imagine thrashing a punching bag with all the anger and frustration that’s been growing within you- Yes, please! Bring it on. Women, too, need that from time to time.

• Confidence

Kickboxing helps boost confidence levels by training a woman to channel her anger and frustration by practicing cardiovascular exercises like, punching and kicking. The workout gives her the confidence to defend herself by making her feel equipped and armed for safety. It tones the muscles and body, and enables one to run miles at ease. The intensity of kickboxing helps achieve the desired results quickly. It boosts confidence and gives a feeling of accomplishment.

• Body Image

A kickboxing group session can help women work together as a team by encouraging each other to push harder, irrespective of weight, shape and size. The workout shapes not just the body but also the mind and soul to heal a woman and train her to become the strongest and most powerful weapon. It boosts confidence and encourages women to let go of inhibitions and bring out the hidden warrior within them.

• Aerobic exercise

Kickboxing helps increase the oxygen flow throughout the body. It facilitates the use of all the muscles that work quickly and efficiently to help attain a muscular body. Putting all the muscle groups in the body to work increases the intake of oxygen in the body, improves heart rate and cardiovascular conditions. Kickboxing also increases bone density, muscle strength and coordination.

• Mental Strength

Kickboxing helps women not only reach their fitness goals but also boost their confidence and reduce mental stress and anxiety.

• Social Activity

Kickboxing classes are a social activity that encourage one to break the barriers of weight, shape and size, improve confidence levels, rid the body and mind of weakness and shyness, and interact with new groups of people. Being surrounded by a strong and determined group of people teaches us the value of self worth and gives us the motivation to interact with one another. It is essential to have a support group of friends who can be confided in and relied on. Social interaction adds to the growth of a social network which is so important in today’s world.

• Reduces Depression

Kickboxing is a good way to wade off anger and stress, and reduce depression too.

Kickboxing requires punching and kicking using all the energy which would otherwise have be focused on overthinking and that, let’s accept it, is something all women do from time to time.

Life can pretty stressful as it is, and we owe it to ourselves to channel all the excess the energy into a good, hard workout. Research has shown that bottling up your feelings and anger can lead to extreme levels of stress and anxiety which can then lead to severe depression. Depression is caused by chemical imbalance in the brain. Physical exercise is a natural way to release the feel-good chemicals, like Dopamine and Serotonin, in the brain. These chemicals have the ability to relieve and reduce the effects of stress, anxiety and depression.

• Improves flexibility

Flexibility automatically provides a wider range of motion. It helps move the body to counter shifts in weight from one side to the other, thus helping in avoiding falls. Since kickboxing involves a number of standing moves, it helps improve leg balance.

• Improves Focus

Kickboxing is a great workout for women who are aiming at improving their focus and also concentrating on a particular aspect of their life, be it wellness and mindfulness, or juggling their career and domestic life. As women, we deal with numerous tasks in one day and though we handle each task like a pro, we need to rejuvenate and recharge our mind, body and soul from time to time to help us focus better. Kickboxing is a martial art that requires tremendous focus and concentration so one can master the various kicks and punches which, without dedication would not be possible. The workout improves focus, concentration and dedication which are very important elements in everyday life.

• Weight Loss

Kickboxing helps torch calories thus facilitating weight loss and body toning. Sparring, fighting, punching, weight training and a variety of cardiovascular exercises help stay in shape or lose weight, depending on the goal. Kickboxing also helps rev up the metabolism which means that the body keeps burning calories even after the workout. Bet that one’s got your attention!

There are a variety of benefits that can be reaped by practising kickboxing regularly. It is a fascinating martial art that teaches self confidence, improves strength, and makes a woman feel empowered and confident. After all, who doesn’t crave the feeling of a “whole new me”?

At Wellintra Fitness, we have the best kickboxing trainers in India empanelled with us. Our kickboxing instructors train clients at Studios, Schools, Colleges and also privately. Call us to hire a kickboxing instructor or even a boxing coach.

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The most effective workout programs are the ones that get people moving, and Zumba aims at bringing people together to participate in a form of dance that, not only, is an approach to a healthier lifestyle, but also gets participants moving and grooving. Zumba is quickly becoming one of the most popular dance forms and group exercises. A Latin-inspired dance workout, Zumba is a high-energy dance form set to upbeat music. It is a fusion of dance forms, such as Salsa, Reggaeton, Flamenco, and Merengue.

Going the Zumba Way Origin

The much talked about Zumba legend states that this Latin-inspired dance form was discovered by accident. While on his way to an aerobics class, choreographer and Columbian dancer Alberto Perez realized he was headed to an aerobics class without any music. He decided to improvise at class that day, with music he found in his car. Having had brought a few tapes from his car to class, he began to develop a new dance routine for his students to groove to. The class was an instant success, and slowly and steadily, Perez began to gain a strong following in his native state. Once he had made his mark in Columbia, he decided to move to Miami since the fitness business and marketing opportunities in those parts of the United States were far better. Once there, he collaborated with two Columbian entrepreneurs to build the Zumba® brand. With the magical energy that Perez brought to his class, the Zumba® brand soon became a smashing success. The workout was then further improvised to include the unique and customizable routines for people with various fitness goals. With the now immensely popular Zumba classes, a Zumba Academy was created to certify trainers. Perez and his colleagues wanted to make sure there were enough Zumba instructors to train the participants which is how the Zumba Academy came into being.

Types of Zumba

Zumba has a variety of different routines to keep the exercise form from becoming monotonous.

Zumba Toning

Zumba Toning incorporates toning sticks and some amount of strength training routines. The benefits of adding toning to an aerobic workout includes an improved cardiovascular endurance, improvement in posture, and stability. Zumba Toning comprises of aerobic routines and dance moves which is why toning sticks should only be as heavy as the participant is comfortable with.

Aqua Zumba

Aqua workouts offer a number of benefits without the wear and tear of the body. Aqua Zumba routine is recommended for those who have had recent knee, hip or joint surgeries. It is also a favorable workout for those who wish to limit the stress on the body, while also reaping the benefits of a good workout. Water offers a natural resistance that enhances muscle toning.

Zumba in the circuit

Often known as the drive-thru version of Zumba, this form provides circuit training and strength training in a 30 minute workout session.


Zumbatomic offers Zumba fitness parties to kids and parents who wish to workout together. It focuses on getting kids to become more active, and let go of their sedentary lifestyle. This forward-thinking workout has parents and kids exercise together as a means of spending quality time, and bonding with each other.

Zumba Gold Toning

Zumba Gold Toning is a simple strength training workout that offers techniques for older participants who have been away from fitness for a while or those who are new to the exercise world, and want to tone their muscles.

Benefits of the Zumba® workout

Calorie Burn

All the different types of Zumba workouts are calorie and fat burning exercises. The dance moves can be customized to match every individual’s fitness, coordination and ability to perform the moves.

Full Body Workout

Zumba is a dance and fitness class combined, and it provides a vast range of benefits including heart and health benefits. This fitness method touches on every muscle and joint. Once the body is accustomed to an old form of workout, it is important to move on to a new workout routine, since the number of calories burned diminish as the body gets accustomed to a certain form of workout. Since Zumba is drawn from different types of dances, it is always possible to find a routine that focuses on a different part of the body. This provides multiple benefits, like keeping the workout fresh, and the participants motivated. It also ensures maximum calorie burn.

Improves Coordination

Zumba dance moves can help improve coordination. Every beat calls for a different movement which ensures that participants, though slow at first, will eventually catch up to the beat and master coordination skills. Coordination is essential as one grows older.

Builds Confidence

Zumba routines help lower inhibitions. They help improve posture, increase confidence and help build a new self image.

Not Just an Exercise

Zumba is more of a fun dance routine than it is an exercise, which, is beneficial for both, the participants who love to dance and also those who love to workout. It is an all-in-one workout and dance routine that comes with a vast number of health benefits, boosts energy, self confidence, improves strength and changes the outlook that a workout routine spells boredom. The focus, while doing a Zumba class, is less on the calories burned and more on the development of the self image, the fun it entails and perfecting the form.


Zumba isn’t meant to be a strict workout regimen. It is an improvised form of dance that consists of a blend of dance forms. Zumba workouts are customizable, and participants are encouraged to create their own form of workout by improvising and choosing the dance moves they love.

Here are a few ways to customize your Zumba dance routine:

• Select a song of your choice you wouldn’t mind grooving to.

• Start simple: start with simple dance moves and choose similar dance moves that are not identical, but they should look and feel like part of a sequence when performed one after another.

• Try it with friends and family: perform your newest, customized dance routine on front of your family and friends, and ask for an honest feedback.

Aerobic benefits

Zumba helps reach the target heart rate faster and easier than any other gym workout. The fast beats make it easier to move around freely making it feel like an aerobic exercise. Zumba is a much recommended workout when trying to build endurance. Exercising at a high rate for prolonged periods of time help build the strength of the heart.

Mood boosting

Zumba helps get rid of the accumulated stress of everyday life. The upbeat moves release mood-boosting endorphins and make the worries melt away.

Improves posture

The movements involved in a Zumba workout are formed by combining movements of dance forms like Salsa, Samba, Merengue, and Mambo. The dance moves work on unique muscle groups and help the joints get accustomed to various movements and stretches. Thus, the reduction in muscle tension and improved range of movement improves posture and flexibility.

Combining Healthy Eating and Zumba

It is recommended participants include or exclude a few food groups to achieve desirable results from the workout.

• Participants are advised to eat as many natural foods as possible.

• Cut down on processed foods and unnecessary calories.

• Recognizing that weight loss is adapting a healthy lifestyle.

• Think of yourself as adopting a healthier lifestyle, rather than going on a new “diet”.

Zumba participants report feeling invigorated and energized after leaving a Zumba session. They report feeling less-stressed and happier when they head to work or get back to their daily routine. Zumba has picked up pace quickly over the past few years.

Have you been Zumbaing?!! If you want to hire a quality Zumba trainer for your studio, institution or company, give us a call. Some of India’s best Zumba® instructors work with us!

The post Types of Zumba Workouts and Their Benefits appeared first on Wellintra Fitness.

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Employees are so busy meeting deadlines and balancing work and home, that they forget to include health to their list of priorities. With working round the clock, showing up to work early, and clocking in a certain number of hours every week, employees have begun to experience the burnout.

Erratic sleep and work schedules are leading to an increase in stress levels which is, in turn, leading to unhealthy habits, such as irregular eating patterns and  excessive use of tobacco and alcohol, in an attempt to temporarily calm the mind and body. What we don’t realize is the aftermath of this process; and trust me, you do not want to experience it! While unending work schedules and deadlines cannot be avoided, the least we can do is, give health and wellness some priority, the way we do our work and families.

What is Corporate Wellness?

With day-to-day expenses ranging from A-Z, a reduction in work hours is not an option for most. So, what’s the solution to this chain reaction that is causing havoc in our lives, with respect to our health?

Corporate wellness is a program designed to help employees, especially those who cannot spare time for exercise. courtesy work and busy schedules, gain knowledge on health and fitness. The program focuses on reducing health risks through exercise, encouraging a healthy work environment, where employees can befriend and motivate one another to maintain healthy eating habits and stay active.

At Wellintra, we offer a wellness program that aims at helping our clients embrace, and enjoy their road to wellness. The program encourages employees to review their priorities, mental and physical health being one of them. Our trainers motivate the employees to improve their fitness levels, work towards improving their strength and energy levels, thus improving their performance at work.

Benefits of a Corporate Wellness Program

Improves Health, Behavior and Work satisfaction

A wellness program facilitates behavioral changes. It is said to have helped people adopt and display better health and calmer behavior, which has shown a reduction in the risk of chronic health illnesses.
Many studies have shown that employees who added light fitness exercises to their daily routine followed healthier diets, consumed lesser levels of alcohol l, showed responsible behavior towards themselves and their workers, and also, managed work related stress in a healthier way. Corporate wellness programs are also to improve cardiovascular health and overall lifestyle.

Reduces Health Risks

Workplace wellness programs have been shown to reduce health risks caused by an unhealthy lifestyle and eating habits. High blood glucose levels, high cholesterol, a higher risk of diabetes and weight gain, were seen reducing as employees began participating in wellness programs arranged by their employers for them. Many employees reported a reduction in back pain and sprains from having to be seated most of the day.

Wellness Programs Improve Employee Retention at Work

A rich employment package coupled with healthy benefits and wellness programs at work, are known to be more attractive for employees looking for jobs. Retention of employees is the ability of the company to keep their employees from leaving their company. If employees feel like they have the much-needed job satisfaction, they will have no reason to part ways with the company.

Boosts Employee Morale

Once employees begin to participate in group programs at work, they begin to engage in conversation with one another, communicate more effectively, feel a sense of value and appreciation. Corporate wellness programs help change the workplace culture and give rise to a friendlier and less-stressful vibe. Employees who are healthy and happy tend to show up to work on time.

Encourages Employees to Unwind

Repetitive schedules, never-ending work load, deadlines, early mornings and late nights can sometimes get draining and monotonous. Workplace wellness programs help employees feel content with work and motivate them to perform better.

Leads to an Increase in Productivity

Long working hours and lesser sleep have been causing employees to feel perennially tired. Working to get results and constantly staring at the desktop screens causes employees to sometimes feel burned out to the extent of poor performance at work. A decrease in productivity means they have to put in more time and excite to meet deadlines. This vicious circle doesn’t seem to end. Hence, the initiative of corporate wellness for employees has been accepted by many workplaces to help their employees be more productive and deal with work pressures better.

Decreases Absenteeism

Corporate wellness boosts employees’ health, thus leading to a reduction in absenteeism at work due to reduction in stress levels, reduction in high blood pressure, cholesterol and obesity.

Why workplaces should offer Corporate Wellness Programs

When workplaces include wellness programs as part of the company schedule, employees get a feeling of belonging. It convinces them that the company they devote innumerable hours of work to, genuinely appreciates their work and presence. Research has shown that individuals gain a higher morale when they are given some amount of flexibility, and are encouraged to put forth their creative side, develop problem solving strategies, and when they are made to feel like they belong.

Employees are more likely to stay when they feel a sense of appreciation and have a sense of control over their work life, health, and family life. A successful wellness plan accommodates all their needs, health requirements, emotional and social needs.
This leads to higher productivity, exceptional customer service and unlimited creativity at the workplace.

Low health risks are a sign of good health and corporate wellness is a successful way to achieve those goals. Hence, we at Wellintra, came up with a corporate wellness program built especially for those who can’t seem to catch a break from their physically and mentally taxing schedules. Our program is led by dedicated trainers who believe in spreading joy and awareness among employees by educating them about the good, and harmful habits. Our trainers visit corporate companies to rejuvenate and revitalize the employees at work, by hosting a session with a blend of stretches and movements that help calm the mind so they have a positive and energetic atmosphere at work.

The previous corporate wellness programs held by Wellintra have been greatly appreciated by the owners and employees alike. Participants reported feeling energized with a sense of happiness, and were seen leaving the workplace smiling and conversing with each other. Days like these are the reason we, at Wellintra, do what we do. We are dedicated to helping people commence, continue and evolve on their journey to fitness and wellness with motivation, positivity and a sense of achievement.

Our corporate yoga instructor Devanshi is seen conducting wellness sessions at We Work, Mumbai in the main pic above. Watch more pictures of Devanshi conducting sessions. Click on the links below –

Wellness at We Work India

Yoga at Shubhada Polymers

Call us if you’d like Devanshi to come down and conduct wellness sessions at your company!

Read more about our Corporate Wellness offerings here – Corporate Wellness at Work.

The post Benefits of Wellness Programs at Workplaces appeared first on Wellintra Fitness.

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Wellintra Fitness by Aellina Chandwani - 1M ago

With pregnancy come a number of physical and emotional changes which can make it hard to keep up with the changes – a change in priorities, frequent mood swings, lack of strength and a constant feeling of nausea are the very few drastic changes brought about in the body during pregnancy.

Preparing the Body for Childbirth

To help the body adapt to these changes and grow accustomed to nine months of constant transition, women all over the world are not turning to prenatal yoga, to benefit themselves and their soon-to-arrive babies.

Prenatal Yoga

A safe approach during pregnancy, with numerous health benefits, prenatal yoga promotes stretching, blood circulation, calmness of the mind and body, focused breathing, and centering of thoughts apart from improving sleep patterns, reducing stress and anxiety, and increasing flexibility. Prenatal yoga help expecting mothers relax and also helps them trust that their bodies will open up to accommodate the labor and birthing process. Prenatal yoga is picking up the pace and is quickly becoming the go-to workout for the development of strength for the mother and the overall health of the baby, too.

Why Women are Turning to Prenatal Yoga


Although pregnancy is a physical upheaval for all women, some might have a comfortable pregnancy while for the others, it can be an emotion turmoil. In a time of constant fluctuations in hormones, mood swings, stress and anxiety are common occurrences. Yoga helps create a feeling of calmness as expecting mothers immerse their mind and body in asanas and meditation. This helps develop a feeling of peace and calm, and awareness of the thoughts and feelings that may be overburdening the mind.

Breath work and Breathing techniques

An increase in oxygen intake increases blood flow to the abdomen and helps create a feeling of calm by stimulating the parasympathetic nervous system. This, indirectly, helps the unborn baby. Breath work practised during asanas and pranayamas, helps prepare the kind and body for deep and mindful breathing that helps loosen the body, and is also required during contractions in labor, and childbirth.

Prenatal Yoga Helps Improves Strength and Flexibility

Strengthening the hips and thighs while practising yoga gives the mother a choice of position for delivery. Since a squat is a common birthing position, hip-opening poses like squats help in softening and widening the pelvic area. Stretching the hip flexors helps counteract the tightness that might occur during hormonal shifts and labor. Holding a squat for about 45 secs -1 min should help with hip opening. Yoga asanas like the cat-camel pose can help place the baby in a better position for an easier delivery process.

Fewer complications during and post child birth

Research suggests that prenatal yoga increases the chances of having a health baby, improves the weight of the baby at birth, decreases the chances of preterm labor and any other pregnancy related problems.

Tones muscle groups

Prenatal yoga not only helps calm the mind, but it also helps the pelvic floor hit core muscles to prepare the baby for childbirth. It helps tone the muscles to the extent where they are neither too relaxed, nor too tight. Poses like lunges and gentle back-bends help reduce the pain the body has to deal with during the nine months of pregnancy. The muscle groups also help the body tone up post childbirth.

Bonding with the baby

Prenatal yoga facilitates taking the time out of a busy life and busy schedule to establish a bond and connection with the baby. Poses like the Virasana aid in taking deeper breaths and connecting with the rapidly changing miracle body.

Reduces common discomforts

Research has suggested that prenatal yoga can successfully help reduce or cure common pregnancy discomforts such as, lower back problems, nausea, insomnia and headaches. Yoga stretches and toning postures improve blood circulation throughout the body. Deep breaths help with more oxygen intake which is beneficial for the body, muscles and the fetus health. Studies have shown that mindfulness yoga helps provide relief during the sometimes over-emotional gestation period.

Research has shown, women who do not practise prenatal yoga during pregnancy, experience a pain-intensity score which is twice as high as that of the women who practised prenatal yoga twice to thrice a week.

A Wellintra client stated that regular practise of prenatal yoga helped normalize her blood pressure and to her surprise, even prevented rapid weight gain. She also reported a reduction of swelling in the body. She experienced lesser incidents of feeling lightheaded and comparatively fewer episodes of morning sickness.

Increased blood flow due to yoga helps stimulate the brain, reduce stressful thoughts and lessen anxiety.
Since the elevation of the diaphragm during pregnancy causes a slight difficulty in easy breathing, Prenatal Yoga and deep breathing exercises can help improve the intake of oxygen by the body.

While prenatal yoga is highly recommended during pregnancy, make sure to consult your team of doctors before taking up and physical exercise. For all the expectant mommies who are new to any form of exercise, try to begin with slow walks before moving up the pregnancy fitness ladder, and turning to prenatal yoga.

At Wellintra, we have some of the best fitness trainers and prenatal yoga experts in the country. Call us to arrange a free prenetal yoga trial session!

The post Benefits of Prenatal Yoga appeared first on Wellintra Fitness.

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Running makes for a great cardiovascular workout. It floods the body with endorphins and feel-good hormones that act as a natural stress buster. While running has a list of health benefits, it also tires the body and is taxing for a few muscle groups such as, the hamstrings, hip flexors, quads, feet and calves. If not reversed, overtime, this can trigger irreversible injuries to the muscles and joints.

At Wellintra, we often receive inquiries from marathon runners wanting to know if Yoga benefits runners and athletes in anyway. Our answer to them is always, Yes.

Regular practice of yoga helps marathon runners and athletes in re-establishing balance, lengthening muscles, realigning and stabilizing joints, strengthening postures to help the body cope with exertion, and the strain on the muscles while running. Yoga includes physical, mental and emotional health benefits that help reset the body. An effective example would be that of rebooting a computer. It allows the body to prepare for continuous training, one day after another.
Yoga plays the role of injury prevention for runners and athletes training hard for marathons. It is said to improve the running performance and have a positive impact on the mind which helps deal with the stress of the body, and clears the mind, too. Yoga works on the runner’s body from head(mind) to toe.

Benefits of yoga for marathon runners:

Yoga plays a “Prevention” role

Many marathon runners take up yoga after the body has suffered an injury. But it is advised that yoga be taken up before an injury so that an intense form of injury can be prevented, thus, averting an adverse effects of the injury on the body. Working on improving strength, stability, coordination and achieving normal levels of mobility help prevent severe injuries while training for marathons.

Yoga builds Awareness:

Yoga enhances the awareness levels so runners can act fast when faced with an injury, to avoid the intensity of the injury. The practice helps us recognize, and respond to the body’s signals, before it is faced with a severity of any kind.

Helps build Focus
The difference between a good marathon performer and a great one, is the ability to focus and concentrate. The underlying purpose of yoga is to understand and control the power of thoughts. Concentration building exercises are recommended for runners who tend to get distracted easily.


A number of marathon runners train themselves to use breath as a powerful performance tool. As a beginner, a runner might often complain about being out of breath. Hence, cardiovascular fitness must be improved to help enhance performance. The vast range of breathing techniques help build awareness, calm the nerves before a race and reduce adrenaline to help remain focused.

Stress-free running

Built-up stress in runners causes tension to accumulate in the neck and shoulder areas. Tight shoulders and muscles hinder the performance of runners, and drain vital energy while also inhibiting breathing. Stress arising just before a marathon can be contained through stretching, breathing and relaxation techniques.

Perfect Posture

Marathon runners should aim at running tall, which means their posture and spine should be upright. A perfect posture allows better breathing and prevents injuries. A basic yoga session will always begin with standing upright to enhance correction of posture.

Strengthening the Core

All runners are advised to strengthen the core i.e. the abdominal muscles, hip flexors, gluteals and the lower back. Yoga has a range of core strengthening postures like the plank and the triangle pose.

Optimum Recovery

Yoga defines proper recovery as resting physically and mentally. Restorative stretches, breathing, relaxation and meditation ease out the physical tension, and calm the mind. This facilitates rest and repair for the muscles. A good restorative yoga session also aids better sleep.

Incorporating Yoga in Marathon Training

Yoga has become a go-to practice for people from all walks of life, age and fitness level no bar. It is a versatile practice that accommodates all the wants and needs of the body, be it strength training, aiding relaxation, correction of posture or building focus. Restorative yoga is highly recommended for marathon runners, as they train hard. Restoring muscle helps avoid injuries and maintain balance. Intense yoga, such as power yoga, should be avoided while wanting to restore the muscles, to avoid draining the body and depleting the energy levels further. When not training for a marathon, or training at a lower intensity, runners can experiment with fast-moving, dynamic sequences to keep them motivated and interested.

How to begin yoga for marathon runners

There are many forms of yoga that benefit the mind, body and soul. Yoga is a versatile practice that caters to the wants and needs of every individual. In case of intensive training, it is recommended that runners focus on strength building exercises like Power yoga, and a dynamic blend of exercises that helps build stamina and posture.

Hot Yoga

This form of yoga is popular with people who train for marathons and other intense forms of workouts. This multi beneficial style of yoga helps with weight loss and gaining flexibility. Hot yoga sessions are done in the sweltering heat (40 degrees Celsius). This aids stretching. It is essential, however, to stay hydrated at all times.

Ashtanga yoga

This is a strenuous style of yoga that follows the same series of postures as hot yoga. The levels get more advanced with experience. It emphasizes on upper body strength and focuses on a mix of plank and downward dog asanas, to facilitate strengthening of the core and loosening of the hamstrings.

Power yoga

Power yoga helps to build strength using just your own body weight. This helps toughen the body for marathons. Like Ashtanga yoga, Power yoga follows the same path, however, the content changes from time to time.

Vinyasa flow

This dynamic style of yoga flows in a rhythm. It is not too strenuous, and is an ideal choice for runners who feel the need to switch out the intense yoga sessions for a lighter one.

Hatha yoga

Being the most basic style, this form of yoga is slower than the others. With a blend of more static postures, this form focuses more on emotional and mental health. With a blend of breathing exercises, meditation and relaxation asanas, it is a great option to stretch and unwind. This helps in mentally preparing the body for the upcoming intense races.

Iyengar yoga

Iyengar yoga involves holding a pose for longer periods of time, with or without the use of props. It emphasizes on precision and alignment which is beneficial for runners.

Distance runners and athletes in can be susceptible to injury caused by over-training. While training for marathons can be extremely tedious, one should make sure to avoid over-training and overexertion.

Stated below, are a few ways to avoid exertion:

• Make sure to keep at least one rest day a week.

Take a break from about strenuous exercises for at least 2-3 weeks, of you feel the exhaustion building up.

• Swap your intense workouts for calmer, low intensity ones. Choose cycling and swimming over gym equipment or running losing distances.

• Take time out for a leisurely walk to calm your mind and nerves.

• Opt for Shavasana in the end, which is designed for providing an optimum muscular release. It helps with relaxation so the body begins to release tension.

The post A Guide to Yoga for Marathon Runners appeared first on Wellintra Fitness.

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When we launched Wellintra in the year 2014 as a company that provides fitness trainers to individuals for personal training, we had no idea of the phrase, ‘Corporate Wellness’ and what it meant! Our aim was to only cater to hardcore fitness enthusiasts, athletes and people who were short of time but want to keep fit at their home gyms or apartment / community yoga studios. We used to be ‘fitness snobs’ preferring only to work with the motivated ones for whom ‘fitness’ was an integral part of their lives. Little did we realise that there was a vast population of regular folks for whom fitness was not a way of life and who badly needed some sort of fitness ritual integrated into their working days because otherwise due to their punishing schedules they wouldnt have time to devote any time to their health. Slowly but surely we made baby steps in the world of ‘corporate wellness’ as they say by organising yoga, dance fitness and other fitness programs at various companies eventually becoming an integral player in the corporate wellness domain offering a vast suite of services to fit every goal and budget for companies that want to improve the health of their employees.

Our goal is not just to run in-office wellness services or camps at companies but to also empower employees to understand the various disciplines of fitness so that they can continue to engage in physical activity at the workplace and beyond. Our wellness activities at work help better corporate performance and help create a more conducive environment for productivity and happily-engaged employees. Our corporate wellness programs work on 3 areas:


We all know that healthier employees improve your bottom line. Even a modest once-a-week yoga or meditation program inititiated at a company shows employees that the management cares about their health and well being. Some companies of course offer a lot more than that by offering free in-house gym and fitness programs and workshops. Though a full-fledged designation as ‘Wellness Director’ in Indian companies is rare, more and more companies are appointing ‘Wellness champs’ or other advocates for whom organising wellness is a major part of their work profile. Companies who offer fun / fitness wellness programs represent what they stand for culturally which in turn helps lower recruiting costs.


Companies that are keen on helping employees reduce stress are well advised to start with meditation programs. Our ‘Mindfullness at Work” meditation programs consisting of ten 45 min. sessions are taught by our highly trained meditation experts and are matched to a company’s culture and goals. Our meditation programs are non-religious activities and do not involve any chanting of mantras but rather are focussed more on breath and thought awareness and can be praticed by people of all faiths and creeds.


A lot of other programs that we run offer value-added skills and activities that contribute to the overall knowledge and experience of employees. Programs such as Work Safety, Diet & Nutrition Workshops, Tobacco Cessation Drives, Substance Abuse Workshops, Self Defence Workshops etc. contribute to the safety and awareness of an employee ultimately contributing to the company’s bottom line.

At Sterlite Power’s HQ at BKC, we have recently started conducting Zumba® sessions in the evenings. Our popular Zumba instructor leads the employees through a fun-filled and energetic dance fitness sessions as demonstrated by the pictures below.

ZIN Ana Works up the Employees! Doing the Balle-Zumba! Zumba Instructor Ana at the Lead All in Sync This is how you lose weight! This is how you lose weight! Getting jiggy with it Squat Dancing No I don’t do personal training in Zumba!

The post Zumba Sessions at Sterlite Power appeared first on Wellintra Fitness.

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