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No one workout is perfectly suited for everyone. But the time you spend on working out, can be determined. Here  are some tips you should keep in mind while working out. Fitness Level This is a key factor. If you’re new to working out and spend an hour in the gym, you might end up burned out or injured, especially if you push your body to its limits. Start with short workouts of 30 mins a day. As you feel your strength building over the weeks, you can gradually increase the duration week-on-week. Type of workout What time of workout will largely depend on your fitness levels as well as the type of workout you are doing? Walking on the treadmill for 40 mins at moderate speed is completely fine. But a high intensity run on a treadmill for 40 mins is avoidable (also rather impossible)! You can combine many…

Remember when you were younger, you wanted to only play and run around. You wanted to paint, dance, read, explore, and be the best at what you were doing. And then life happened! More work piled up the more you grew older. All those hobbies started fading away. The running and playing sports slowly got replaced by deadlines and meetings that were no more stimulating than literally staring at an empty wall. Is this a good life? Is this what you set yourself out to be? Just to sit and work all day for something that you are not even happy or proud about? Is this the highest quality of life you could achieve? Life is so much more than just sitting in an office and working your time away into the drudgery of staying back for late nights in the office (if you do this, you need to help…

The biggest hurdle before us in our fitness journey, undoubtedly, is procrastination. We all want to be healthy and fit, but we want to be there without taking the disciplined effort required to reach there. We postpone doing physical exercise, always looking for excuses to keep away. One moment we are full of resolve to be consistent with our workout. The next moment we push that resolve to the background and carry on with our fretful, pressure-driven responsibilities at home and at work. We keep telling ourselves: “Let today be like this. From tomorrow I am going to be regular”. We are very much like the cat in the old adage, which would love to eat fish, but would rather not wet its paws fishing. Is it because of laziness that we could not do physical exercise daily? It need not be the case. Life these days have no space…

As we roll past days and months and years, we tend to fall into a rut. I have often thought there is something true about Newton’s first law of motion in our behavioural pattern. A body in a state of motion or rest will continue in its state of motion or rest unless acted upon by an external force. In fitness, curiously enough, this external force is an internal force, which comes from our own awareness. It is neither willpower nor motivation. All it requires is waking up. When we are in a state of motion, be aware we are moving well, smoothly, happily. When we are physically sluggish, feel the bounce going off our feet as we walk. Be aware of that also. I have seen several of my trainees, in time, changing their automated habits by just getting to know how to listen to themselves. They become their…

Does it seem like you’ve been on this never-ending path to losing weight? Have you ever told yourself that fitness is not for you? And isn’t that frustrating? Yes, you’re looking for a change.  One of the reasons could be that you’re approaching one of those big 30th or 40th birthdays or you just want to fit into those pants you bought a year ago! But why do you have a hard time achieving your ultimate goal? A lot of people that talk to me say: “But Ketan, it’s easy for you to be in shape because you’re a fitness enthusiast, you own this company, you ought to be fit…” I honestly wish it were that easy. Even as an enthusiast (and a fitness business owner), I struggled for years to get in great shape. I realised there’s so much more to being in shape than being passionate about fitness.…

Many of us are in that mode where I work out so I enjoy life ! Eight or ten people we probably know hit the gym really hard so that they can literally ‘enjoy life’ and eat anything they want. This is good if they’re already in good shape, right? And are perfectly fine with their body image and eat because they enjoy great food in moderation, aka, what we call, ‘Alpha Living’ at Alpha Coach. Now this is bad if they aren’t where they want to be and they’re always in a diet and fat loss mode and have a ‘binge-while-I-can’ attitude towards food and drink. And this is especially terrible because this behavior leads to complete fractured food and body image with them.  In a sense they are forever training ‘to lose’ and bingeing to live it up more. The simpler method would probably be to follow a…

What does fitness mean to you? Is fitness only about weight loss? Maybe being able to fit into that old pair of jeans? Or is it being able to run a marathon? Each one of us thinks of fitness differently. Whatever fitness means to you, you definitely won’t get there through quick fixes, hacks, or a 21-day challenge. To sustain and maintain the fitness, you need to play the long game. At Alphacoach we realized that it is not the lack of time or willingness that stops people from getting fit but it’s the lack of processes and proper guidance. This realization led us to devising our proprietary methodology, the 3RT process- Reset, Reboot, Renew and Transform. The systems that can be built into anybody’s lifestyle. And no, you don’t need to give up on your life for this. We assure you that once you get going and built these…

Polycystic ovary syndrome is a problem with hormones that affects women during their childbearing years (ages 15 to 44). Approximately 27% percent of women in this age group have PCOS but the majority don’t know it since they do not get clinically diagnosed. In PCOS, many small, fluid-filled sacs grow inside the ovaries. The word