Winner of Top 100 MSME ( Micro Small and Medium Enterprises) of India Award 2019

July 8, 2019

Receiving trophy from MSME Cabinet minister Sri Nitin Jairam Gadkari in the presence of Minister of State MSME Sri Pratap Chandra Sarangi and Dr Arun Panda, Secretary, Ministry of MSME.

Continue reading

Train Hard, Recover Harder

Many people tell me that they feel lethargic or tired the whole day after coming from gym. They feel its over training. I believe its because of under recovery. Recovery is when the gain begins. You should ensure that you recover well and recovery is not just sipping a shake and cooling down post workout but it happens even when you are at the gym. Things to do Warm up - Warm up well before starting your workout. The old school warm up of getting on to the treadmill is not a very good idea. You should do dynamic stretching…

November 22, 2019

  • Facebook
    Twitter
    Instagram
    0

New to gym – Few pointers

So you started gym recently or plan to go. Confused. Overwhelmed with all machines and old timers grunting and lifting big weights. Here are a few things you should do First Know your MHR. The best formula is 211 - 0.64* age. So for me its 211- 0.64*54 = 176. MHR is max hear rate beyond which you red-line your heart. Don’t do anything to cross that. Next question that is there – how long to do? Some experts say 45 mins is overkill. I don’t agree as I believe there is no correct answer to this. Note down exercises…

November 6, 2019

  • Facebook
    Twitter
    Instagram
    3

Running for Beginners

Lot of people ask how to approach running. Most people set out on unplanned jogs. Many start to get injuries or pain and leave it. Running is a wonderful form of sport and I started late in my life around 15 months back. Here are some of the things that has helped me and will help any beginner.  Warm up & Cool down – Warmups minimize your risk for injuries. Jog for a comfortable 8-10 mins before starting your run. Do some dynamic warmup exercises – Walking lunges, knee hugs, Straight leg kicks, Ankle pulls, high knees, butt kicks, lateral…

October 29, 2019

  • Facebook
    Twitter
    Instagram
    1

A Stormy Evening

As the Herd of Elephants walk back one late evening at Amboseli National Park, Kenya

October 15, 2019

  • Facebook
    Twitter
    Instagram
    0

7 Incredible things that great people don’t do.

They Don't let fear hold them. If you want to start a business, take the first step. If you want to change careers, take the first step. If you want to expand or offer new products or services, take the first step. Do something. Do anything. Otherwise, today is gone. Once tomorrow comes, today is lost forever.They don't preach. The higher you rise and the more you accomplish, the more likely you are to think you know everything. When you speak with more finality than foundation, people may hear you but they don't listen.They don't whine. If something is wrong,…

October 12, 2019

  • Facebook
    Twitter
    Instagram
    0

Determine your Calorie needs and Macro nutrient split

The cornerstone of any good fitness plan is getting your diet right, and to do that, the first thing you need to do is to determine what your daily calorie needs are. Multiply your body weight in Kg with 0.9 if you are female and 1.0 if you are male. Multiply the result with 24. Multiply the result with your Lean factor from the table below. This will be your BMR or Basal Metabolic Rate, which means this much calorie your body burns even if you lay whole day dong nothing. Body Fat percentage can easily be known with machines…

September 24, 2019

  • Facebook
    Twitter
    Instagram
    3

© Sandeep Mall, All Right & contents Reserved.

Please wait...

Subscribe to our newsletter

Want to be notified when our article is published? Enter your email address and name below to be the first to know.