Zumba is a fitness program that makes exercising a whole lot more fun. Founded by the Columbian dancer and choreographer Alberto “Beto” Perez in the 1990s, Zumba has now spread all over the world and has millions grooving to it. The rhythmic beats of fast and slow music (both Latin and international music) and the corresponding dance moves has got one and all lapping this fitness regimen. But is that all to Zumba? No, there’s more to it. Let’s have a look at 7 reasons why one must try Zumba.


Weight Loss – Are you keen on losing that belly fat? Then Zumba fits the bill to the T. Practicing Zumba regularly helps in burning those calories real quick. One of the reasons why Zumba helps you lose fat is that it keeps on changing the pace and rhythm of the moves, which means that your body has to keep up with the difference and not settle to the same grind.


Get a Droolworthy Toned Body – Zumba dancerising is your best buddy if you want to flaunt a toned body. The varied body movements alternating between fast and slow followed-up by some lunges, squats and leg lifts strengthen the muscles, burn out the excess fat and tone your body from top to bottom. 


Improved Cardiovascular Fitness & Blood Pressure – Research shows that participating in Zumba show a decrease in blood pressure and improved cardiovascular fitness. The dance movements enhance the blood circulation and keep your heart healthy.


Stay Nimble  – Zumba helps you attain flexibility as it offers different postures and dance movements. You will be amazed with your body in general getting flexible. This means lesser probability of injuries and awkward cramps.


Zumba Is Perfect for All – Yes, you read it right. Zumba is for all. You don’t have to be a dancer or be held back due to age. There are zillions of movements suited for all. In fact, there are different levels meant for your body type, age and varied fitness levels.


It’s Fun – The word ‘exercise’ conjures up a not-so-enjoyable moment. This is not the case with Zumba. The upbeat music, the varied rhythms, the dance moves and the ambience hence created all speak of fun - which is why Zumba has been a rage all over. 


Can Be Done Anywhere – Unlike the traditional gymming, Zumba isn’t limited to the confines of a fitness centre. You can do it virtually anywhere. It can be done easily at home too. Zumba doesn’t require much space and can be done sans the expensive exercising equipment. 


Touted as one of the most fun and versatile forms of exercise, Zumba is one fitness regimen that you cannot overlook. Unlike the other exercise forms, Zumba is something you’ll look forward to. So, go ahead and enjoy yourself while you lose the extra kilos.


- The Studio 23 Team

We all know that the dependence on gadgets and lethargy is constantly increasing in our childrens lifestyles. Many children these days barely have time to go out and play for hours or indulge in physical activities. However, it is extremely important to engage kids in some sort of physical activity that challenges and develops their skills. One such popular activity that has mushroomed in the city is Aerial Arts.


Aerial Arts (Silk, Hoop, Yoga) offers your child with the perfect blend of creative expression, aesthetics and physical development. It can be done with a hammock ,fabric or hoop that allows you different movement. The fabric, hammock and hoop is used to wrap, swing, spiral, suspend or fall the bodies in numerous ways and positions. One aspect that makes Aerial Arts unique is the fact that it allows the body to move in a 3-dimensional way. As an activity, it provides many health benefits for your little one. Being suspended in the air and flying around makes Aerial Art a thrilling adventure for the little ones (who love to monkey around anyways).


With gravity-defying exercises, Aerial Arts promotes strength building which results in building stronger muscles. The movements are graceful and aesthetically pleasing on the eye, however the amount of energy required for it is quite a lot. This has added benefits in expending that extra energy which your kids have in abundance to have them settle down into their center a little easier perhaps. 


The fact that the body uses the fabric for support fosters improved upper body strength. We all know that kids are generally flexible and fearless. Hence, Aerial Arts is comparatively easier for them and compliments well. This form of activity allows for greater flexibility without putting too much of pressure on the joints. It is a known fact that exercise enhances concentration. This couldn’t be truer for this art form. Due to the novel movements that test one’s abilities, the concentration needed is at its peak. One cannot discount the effect that Aerial Arts has on your child’s self-esteem. Doing a graceful invert or flying around with finesse being suspended elegantly will make you child feel proud. Also, being a relatively less known exercise, not many practice it and this can give your child a different feeling of confidence and achievement. 


As an art form, it instils a perfect balance between mind and body. Aerial Art is a fun and creative way that teaches planning and sequencing moves in their practice. 

So go ahead and get let your child learn this fabulous craft. You’ll be amazed and filled with pride to see what your child can do.


- The Studio 23 Team

With health fads hitting the headlines more often these days, there is a lot of propaganda about “healthy" food and how they can revolutionize your whole being. And yes, most of us fall prey to the hype created thus. But one must be wary about what is right and what is not for our body. Blindly following health fads is not recommended. Before you choose what you eat, do a little research and just don’t go by what is said. 


To make life easier, we have listed below some of the myths that surround healthy food. 

Myth # 1 – Stay Away from Egg Yolks

Egg yolks have been associated with high cholesterol and hence, were not meant to be healthy. On the contrary, egg yolks are packed with vitamins A, D, E B12 and K, and minerals. Recent research shows that saturated fats and trans fats are more instrumental in taking your blood cholesterol levels high and not dietary cholestrol. Studies show that the yolks are healthy and can be consumed safely.


Myth # 2 – Anything Organic is Good

Everything organic is NOT good for your health. Just because the label reads organic doesn’t make it healthy. Adding organic to chocolate, fries, cookies and everything else doesn’t give them a halo of goodness. You need to keep a tab on the quantity that you partake in.

Myth # 3 - Artificial Sweeteners Are a Good Choice

Artificial sweeteners are a popular alternative to sugar; however, on the contrary they are not as safe as we think. As the name suggests, it is artificial and are made using synthetic substances that are not good in the long run. There are some sweeteners like Acesulfame Potassium or Ace K and Aspartame that have carcinogenic effect and have been banned across the world but are still used in some countries. 


Myth # 4 - Carbs Are Bad for You

The fewer the carbs, the healthier you are – how often have we heard this health maxim. Diets such as Atkins and South Beach emphasise on rapid weight loss and restrict the carb intake. This deprives your body of many essential nutrients. Eating whole grains is shown to reduce the probability of heart diseases in men and women by 20 to 30 per cent. Carbs are a major source of nutrients and hence, should be a part of a healthy diet. 


Myth # 5 - Eating Fat Is Unhealthy

We have always been told that eating fat is simply unhealthy. That’s not really true. In fact, some fats are good for you. Choose the fat intake wisely and stay away from saturated fats and trans fat. Opt for the healthier unsaturated fats like monounsaturated fatty acids, polyunsaturated fatty acids and Omega-3 fatty acids. Bear in mind that all fats are high in calories and hence, don’t binge on the healthy fats either.


Myth # 6 – Margarine Is Better than Butter

Butter has been an integral part of our diet and giving up on it has caused many hearts to break (sigh!). Margarine was a healthier option as it was lower in saturated fat content than butter. However, margarine is loaded with trans fatty acids that triple the risk of heart diseases and LDL cholesterol (bad cholesterol). If at all you want to opt for margarine, then go for the trans fat-free options.


- The Studio 23 Team 

Lets be honest, most people who hit the gym dread the leg days. But skipping the leg day is not advisable. Bulging biceps and pecs along with six-pack abs are what many aim for and in the pursuit of this they tend to overlook the legs. And the result is a not-so-pleasant sight of comprising tiny legs and a well defined torso. 

Exercising is meant for the whole body, so why leave your hamstrings, quads and calves out of the picture! Leg day is that day of the week wherein you focus on honing and strengthening the lower part of your body. Leg days can be ruthless and painful thanks to squats, deadlifts and other demanding leg exercises. The aching soreness and the throbbing pain make leg days nothing short torture for some.


No wonder that many of us look out for excuses for skipping leg days. Staying away from leg exercises on a regular basis is one of the worst things that you can do in your exercise regimen. We have compiled a list of reasons that will make you not skip your leg days. 


1. You Don’t Want Twig Legs – Just honing your upper body will result in embarrassingly small glutes and quads. So don’t give up on leg exercises.

2. You’ll Build More Muscles - The leg and hip muscles are the largest in our body. Hence, training these muscles releases growth hormone and testosterone. Training your legs produces an anabolic effect that improves the muscle-building of your entire body. Hence, doing deadlifts is a great way to hone your traps, grip and upper back. 

3. Reduced Lower Back Pain – Most of us lead a sedentary lifestyle that leads to lower back pain. Leg exercises strengthen your legs, abs, hips and back and thereby reduce back pain.

4. Lower Risk of Injury – Leg exercises like squats and lunges enhance the stability and health of the knee. As per the American Council of Exercise, increased stability is one of the best ways to avoid an ACL tear. An ACL injury is a tear or a sprain to the Anterior Cruciate Ligament that connects the thighbone to the shinbone. ACL injury is generally caused during sports that involve sudden stops and changes in direction like football, basketball, tennis, volleyball etc. Believe it or not, it can also be caused when you get off your chair or your bed! 

5. Higher Calorie Burn – With legs having some of the largest muscles, leg exercises require more work. This leads to enhanced metabolism which in turn burns more calories and lets you keep your weight in check.

6. Improved Balance and Flexibility – A strong torso along with a well-developed lower body offers improved balance and it stands in good stead whether you are an athlete or not. Not skipping leg days ensures that your leg muscles are flexible and don’t give away during strenuous physical activities. 

So the next time you think of missing your leg days, remember that there are ample reasons from running faster to preventing injury to overall health benefits that leg exercises offer you with!


- The Studio 23 Team 

With our sedentary urban lifestyle, most of us are perhaps always on the lookout for some magical way of losing those extra kilos without sweating it out much. Following a specific diet becomes an easier option for many. The diet that is a rage now is the ketogenic diet or keto diet as most of us know it.


So what exactly is  the keto diet? The Keto diet is a low-carbohydrate, high-fat and adequate-protein diet. Ketogenic diet has been used since 100 years for treating drug-resistant epilepsy, especially in children.


It would help to note that keto diet is not meant for experimentation. Most of the weight-loss diets offer high-protein and low-carb eating plans. Unlike other low-carb diets like Paleo, South Beach and Atkins that focus on protein, keto diet centres on fat that supplies as much as 90% of daily calories. It involves drastically reducing intake of carbs which puts the body into a metabolic state called ketosis. Keto diet causes the body to release ketones into the bloodstream. Ketones are chemicals produced by the liver in the absence of enough insulin in the body to turn sugar into energy.


Like most diets, keto too has its pros and cons. When followed well, a ketogenic diet is nutritious. The diet should include real foods with a strong vegetable intake, particularly leafy greens. The keto diet can be extremely beneficial for weight loss. Under keto, the liver Instead of depending on sugar coming from carbs like grains, legumes, vegetables and fruits, banks on ketone bodies (a type of fuel produced by the liver from stored fat). This aids in weight loss.


One needs to bear in mind that keto diet being a medical diet is not meant for everyone. Getting the liver to make ketone is a tricky thing too. Firstly, you need to keep yourself away from carbs. It takes a few days typically to reach the state of ketosis. Also, eating too much of protein can hinder ketosis. Critics are of the opinion the keto diet is an unhealthy way to lose weight and in some cases can be downright dangerous. In case of diabetes, your body can build up too many ketones and this can be life threatening. A ketogenic diet is associated with increase in ‘bad’ LDL cholesterol that’s linked to heart disease. Since a wide variety of vegetables, fruits and grains are not allowed there is a risk of deficiencies in micronutrients and vitamins B and C. The excess fat could make any existing liver conditions worse. Kidneys metabolize protein and keto diet may overload your kidneys. The low fibre content can cause constipation. Sugar from healthy-carbs is needed by the brain; a low-carb diet may cause confusion and irritability. Since keto has a high-fat requirement, followers must eat fat at each meal. And this does not go very well with all body types.


So what’s the final verdict? Like all diets, people start following the diet based on what they read and hear about its success rate. Like all low-carb diets, keto too leads to lower appetite, for the simple reason as fat burns slower than carbs. Diets allow restrictive food intake. Once the regular food intake starts, the effect of the diet wears off. To be on keto or not, should be a medically weighed choice and not one based on word of mouth or a fad endorsed by your favorite celeb.


The Studio 23 Team

With the temperatures rising, it is essential to keep a check on the hydration levels. Keeping your body hydrated when working out regularly replenishes your fluids, electrolytes and minerals your body needs to keep performing at its peak. Medically as well, it’s paramount to stay well hydrated.  Your bonus for staying hydrated is your skin gets a healthy glow, your boost your energy and keep hunger pangs away. Apart from water (regular or alkaline) and the classic nimboo pani with salt, try adding some of these exciting summer drinks to your daily diet.


Watermelon Basil Infused Water

Take a bottle, and fill it with chopped watermelon along with a generous helping of fresh basil leaves. Top it with ice if you want to, it is optional. Fill the bottle with water. And give the bottle a good shake. Keep it in the refrigerator and sip on it whenever you are thirsty.


Vegan Mango Coconut Green Smoothie

Filled with the goodness of baby spinach, fresh mango and coconut milk, this smoothie is a delight for vegans and non-vegans too. Pour 1 cup of baby spinach, 1 cup of mango cubes, ½ of medium banana, ¾ cup of coconut milk, ½ cup of orange juice and ice into a blender to whip up a smooth puree.


Yogurt Filled Cantaloupe

This one is simple to make and offers a burst of energy. Scoop out the seeds from the centre of a juicy cantaloupe. Fill the hole with six ounces of Greek yogurt. Give it a pop of colour by adding strawberries, and blueberries. Sprinkle it with watermelon seeds for a crunch. Take a spoon and gobble up the goodness.


Cool Hibiscus Tea

Take 2 cups of fresh hibiscus flowers (remove the calyx or the green base of the flower) or ½ cup of dried flowers. Boil the water and add the flowers. Once the water starts to boil, switch off the flame and cover. If you want you can add any of these now - lemon zest, ginger, lemon grass or basil to your tea. Let it steep for 15 to 20 minutes. Once cool, add honey and refrigerate it. Drink whenever the heat gets too much.


Cold Cream of Green Pea Soup

This yummylicious soup requires 1 tsp vegetable oil, 1 large onion (sliced), 2 ½ cups of chicken broth, ½ tsp salt, freshly ground black pepper, 1 10-oz bag of frozen peas, 4 tsp of non-fat yogurt (optional) and Serrano ham sliced. Take a large pot, heat the vegetable oil. Add the onion and cook for 5 minutes till it has softened. Add the broth, salt and a dash of black pepper. Bring it to a boil. Put in the peas and cook until defrosted. Pour the mixture into the blender and make it into a smooth puree. This soup can be had piping hot and cool too. If you want to have it cold, then put it in the refrigerator. If you are using the yogurt, then add it before you chill the soup. Once chilled, pour it out in shot glasses and garnish it with slices of Serrano ham and a basil sprig.


The Studio 23 Team 

Superfoods - Do you really need them?


Over the last few years, have you noticed the signboard “Super Foods” in your regular grocery store occupy more and more shelves? In fact, some of the stores, have an entire aisle dedicated to these Super Food brands. It’s a golden treasure for most of us trying to be health conscious in today’s busy lifetime. It’s an easy go to fix for most of the working folks.


Moreover, there is not one day that goes by on social media where you don’t come across a new super food that seems to have suddenly popped out of nowhere! Some on the popular lists include Blueberries, Avacados, Broccoli, Goji Berries, Kale, Acai Berries, Asparagus, Chia Seeds, Flax Seeds, Quinoa, Sweet Potatoes, Wheatgrass, Kefir and lots more. The list seems to be getting longer by the day.


In a nutshell, super foods supposedly have more number of nutrients, healthy fats, minerals and vitamins. They are everything you need to lead a healthier and longer lifestyle. It’s more number of fruits and vegetables and less or no dairy. Some of these foods even magically cure depression or even cancer.


But have you seen any of the nutrition and health experts use this term? Most of them out rightly deny it. In fact, Wikipedia says, “Superfood is a marketing term for food with supposed health benefits as a result of some part of its nutritional analysis or its overall nutrient density” The key word to note is “marketing”. Yes. The term super foods came up when some marketers decided to revamp certain foods which were very well present since decades. It is a constituted attempt to increase sales by trying to sell the old stuff in a new packaging.


So does that mean they are bad? The title may be misleading but that does not take away from the nutritional qualities of these foods. But its important to remember that they are not the only foods that are rich in nutrients. Many dietitians also argue that whole foods when consumed as a part of a well balanced diet can also be considered “super”. So you do need these super foods in your diet. Yes sure but they are not the answer to it all. Instead of being easily swayed by such hyped trends, remember to stick to basics as well and follow a diet full of locally sourced, colourful and flavourful foods all in moderation. 


The Studio 23 Team

Being healthy should be viewed holistically and not limited to the body alone. It focuses on a calm, healthy and happy mind. Gone are the days when a workout meant only concentrating on the physical aspect. Trainers across the globe are now gravitating towards a balanced form of exercise that merges high-intensity physical exercise and more controlled methods of exercise like yoga and tai chi. It is the complete harmony between yin and yang.


To achieve this balance, one needs to work on mindfulness. But what does it mean in the first place? It is being watchful or being aware with an intention and being in the present. Living the moment and experiencing it simply as it is while you exercise. Healthy living is when the mind and body are in perfect synchronization. A simple way to attain this balance is training the mind to be in the present. The physical body is already RIGHT HERE, RIGHT NOW. The moment when the body and the mind align with each other in the present is when a magic of sorts happens and your enter the zone. The exercise then seems easier and also much more enjoyable. Better fitness levels, the urge to exercise and a happy workout session are some of the positive results. Sounds simple? Yes and no. Attaining mindfulness requires practice; post which it is easy to master.


Here are few ways to practice mindfulness during your workout sessions:

Zero down on intention – Setting an intention always gives you the extra push to do things. This holds true for practicing mindfulness too. Your intention could be anything from losing weight to feeling good about exercising to anything under the sun. As long as it works for you, is what matters.


Stay away from gadgets – While working out keep your use of electronic gadgets like mobile phone to the bare minimum. Dedicate your mind and body to your exercise regimen. Do not hinder your mindfulness by multitasking. Just let yourself be alone with you while you exercise.


Focus on your breath – A common practice to enhance mindfulness and concentrate on the moment is tuning into your breath. Use your breath as a tool to enhance your workout sessions and also pull yourself through them. Your breath is about the present, concentrate on it. Doing this will reduce the wavering of your mind into the past and the future.


Stay attuned to your body – Being realistic about your body capabilities is extremely important. It reduces the chances of injury and also pushes you to test your limits. Do not compare yourself  with others. Try focusing on how a specific exercise impacts your body parts. For example, while doing squats, focus on the feeling in and around your thighs. Be aware how your body reacts, your posture and each movement.


Learning to deal with pain and discomfort – Whether it is your first day at the gym or you are a regular, you are bound to feel pain and discomfort during your workout sessions. If there is pain, do not run away from it. It means that you are getting stronger and extending your limits. However, it would be foolhardy to ignore your body when there’s recurring discomfort and pain. You need to understand when to stop and when to push further. This knowledge comes through being mindful.


End on a good note – After the exercise is done with, remember all the positive things that you felt while doing it. Enjoy the feeling of accomplishment. Lie down, relax and feel the effect of your body now relaxing.


Try these tips while exercising, walking, running, swimming, cycling or any other physical workout. It is alright if you don’t get it right the first few times. As they say, practice and perseverance makes one perfect. So don’t give up till you reach there.


The Studio 23 Team

Just started  to  exercise? If you're feeling  stiff, sore and thinking  of  quitting already... HOLD IT RIGHT THERE!!


What you're  experiencing is DOMS, or Delayed  Onset  of  Muscle  Soreness. 

Simply  put, DOMS is typical post exercise  soreness, usually felt between 24-72 hours after the  activity. It occurs if one has exercised  excessively, or has done something strenuous  that one is unaccustomed to. It is a natural outcome of any kind of physical activity and is mostly prevalent in the initial  stages of any new program. This can be pretty  intimidating  for someone  who is deconditioned, or new to exercise.


So before you give up or think  that you may have injured  yourself, here are  a few tips that can help relieve  DOMS:


~Even though  the slightest  movement  may be killing  you, it is important to get some light activity in. Try walking or going  for a swim, which increases circulation and improves blood  flow throughout the body. Light stretches will definitely  help too.

~Drink plenty  of  water and stay hydrated at all times.  

~Extreme  soreness can be painful, so applying  ice to the affected  area  for the first  24-48 hours is a good idea to reduce  swelling, if any.

~Eat well and nourish your body. 

~And my favorite....a warm relaxing  bath works wonders, before  you  tuck yourself  in  for a good night's  rest.  


Remember, when you start a  new routine, go slow and progress  gradually. 

 "TOO MUCH, TOO SOON" will only  wear you out faster and want to  make you give up. What you really want is a program which you can stick to in the long that will last and give you great results! More on this next week...where we talk  about  loading  the body in a progressive  manner, and the S A I D Principle.  




Priti Chawla is a Certified Health and Fitness Instructor (ACSM, USA), Certified Rehab Trainer (APA Sports Physiotherapist,  Australia), Senior Fitness Specialist (NASM, USA) with over 20 years of teaching experience. Priti is also the founding instructor at Studio 23 and leads the Cardio / Functional and Pilates / Animal Flow classes at the Studio. 

What does "Fitness" mean to you? 

  • Losing weight to get into your favourite pair of jeans?
  • Obsessively standing on the weighing scale everyday to see if you're a few pounds lighter? 
  • Starving yourself because the thinner you are, the fitter you are?

Well, here's a reality check! 


While losing weight is great, it should really be considered as a by product of the various other benefits one gets from exercise. Exercise has far greater advantages. It makes your heart healthier, boosts your energy levels, makes you stronger, leaner, fitter, reduces your risk of injuries, keeps you looking younger than your years, releases endorphins which are your "happy hormones" and helps you shed those extra pounds.


Walk, dance, run, swim, climb the stairs, jump, squat, stretch, go climb a mountain, BREATHE! 


Do what makes you happy! 


And yes, try not being obsessed about the weight loss, get rid of that weighing scale and GET UP AND GET MOVING! 



NEXT WEEK'S BLOG:Started to exercise? Feeling stiff, sore, and want to give up? What you're experiencing is DOMS.


Priti Chawla is a Certified Health and Fitness Instructor (ACSM, USA), Certified Rehab Trainer (APA Sports Physiotherapist,  Australia), Senior Fitness Specialist (NASM, USA) with over 20 years of teaching experience. Priti is also the founding instructor at Studio 23 and leads the Cardio / Functional and Pilates / Animal Flow classes at the Studio. 

 Autism Awareness Day


What if you were trapped in a world, with little to almost no skill to understand or recognize basic human emotions in yourself or in others?


Autism Spectrum Disorder (ASD), more commonly known as Autism, is a neurodevelopmental disability which affects how an individual communicates with and relates to other people. Individuals with Autism often have trouble interacting with people and can be withdrawn from their environment. It’s with the help of movies like temple Grandin and the series atypical on Netflix that the word autism seems to be more known to us than it used to be.


So what happens to an individual with autism? Autism affects a range of areas can range from mild to severe in an individual mainly areas of social interaction, Verbal and nonverbal communication and repetitive or ritualistic behaviours like rocking back and forth and eating only certain foods. Difficulties  in nonverbal aspects of communication such as body language, facial expressions and even the tone of voice. They often tend to be laughed at for sounding like a robot may account for what others perceive as ‘awkwardness’ in people with autism. These difficulties tend to manifest differently in every individual, no two individuals are same, hence individuals with autism shouldn’t be generalized and should be looked at holistically. Body language, facial expressions, eye gaze, tone of voice – non-verbal cues like these can often tell us more about what people think and feel than the words they use. 


There are individual with high-functioning Autism as well who may have an extensive vocabulary and use complex sentences. But yet from all the symptoms individual with autism often struggle with one of the biggest challenge is the difficulty with self-expression, both verbal and non-verbal. That’s why often individuals with autism prefer to use other modes of expression like writing or art to convey their thoughts rather than face-to-face conversations. While the severity of the concerns is unique to each individual, communication barriers tends to be common in Autism.


It is a myth that people with Autism lack emotions. The fact is they struggle to often identify them and communicate them. Following the same schedule every day of the week, and being extremely uncomfortable with unexpected events, the symptoms could manifest. Regardless of manifestation or severity, Autism symptoms tend to interfere with the everyday lifestyle. Often not knowing which emotion is being felt but also struggling to regulate the emotion. Being unable to control their outbursts of anger or bouts of joy at an inappropriate time or even becoming withdrawn when overwhelmed.


Difficulty empathizing and seeing others point of view can also be a huge challenge related to communication as they struggle to tune into the other’s feelings. Others feelings often baffle them; hence they often do not know what to say or do in social situations which indirectly affects building peer relationships.

Communication as an ability begins to develop long before we learn to talk. A baby listens to the mother voice in the womb, an infant’s exchanges of sounds and smiles between their caregiver first conversations, even though they have not even spoken a word. Infants imitate their parents’ actions and words. Communication as a skill is learnt mainly through mimicking and Communication concerns in individuals with autism may Stem from a failure to Mimic. The reasons why, children with autism do not naturally imitate in the same way as other children are unknown. Communication as a skill is taken for granted, even a smile can be so confusing for an individual with Autism.


On 2nd April, Autism Awareness day lets break the stigma and if you find someone with Autism remember to be patient and understanding. What may come effortlessly to us is extremely difficult for those struggling with Autism. Don't let their differences upset you, but embrace them by meeting them half way.



Clinical Psychologist

Mpower-the Centre, MUMBAI

Jenisha works with children and adults often using the person-centred approach to counselling complimented by expressive arts. One of the areas of focus has been working for children with Special needs. She finds the eclectic approach as an important part of the processes of therapy. She believes in using the experiential approach to psychotherapy with the blend of expressive arts which have been crucial in building body awareness and gaining acceptance as well as to explore possibilities, make discoveries and gain valuable feedback.



Today I would like to let you know about The FITT Principle for Cardiovascular Exercise prescription which has been updated recently. Volume and Progression have been added to it. 

  • F-Frequency
  • I-Intensity (Medium or High)
  • T-Time
  • T-Type
  • Volume is the quantity and
  • Rate of progression

So why was Volume and Progression recently added? That's something I have tried to explain below for you. 


Volume is the quantity of cardiovascular exercises your body can endure without causing muscle loss, lack of sleep, illness and exercise fatigue.


It is relative to the rate of progression as gradual progression minimises your risk of injury and longevity. Volume is also dependent on  the load on the body i.e. an athlete might need to increase the volume for professional reasons but by giving equal importance to muscle building and getting rest. If our requirement and goals are for health benefits and not really for professional training, it is ideal to stick to 150 minutes of moderate cardiovascular workouts in a week or 30 to 60 minutes of high intensity workouts thrice a week. It is best if you can combine your workouts with resistance training for muscle building, core workouts along with some balance and flexibility exercises. 


Various Combinations can be followed as per your individual preferences. Some of you may prefer to cycle, run or swim, join group classes at a Studio, hit the gym or do your own body weight exercises but do remember some very important points. 

  • Everything in the right balance is ideal 
  • Moderation is the Key
  • Always like the form of your exercise and try not to follow new trends blindly 
  • Holistically, achieving milestones and targets should not be your only criteria for your workouts
  • Discipline is your biggest hurdle so overcome it for desired results. Exercising should be a lifestyle you adopt for yourself.
  • Rest is extremely important for your body to recover well and rebuild itself for the next day 
  • Last but certainly not the least, the exercises should make you feel energised rather than drain you out. You should be able to follow your daily routine without feeling fatigue. 

            Thank you for Reading and do Stay Tuned for more of my blogs. 


Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23. 




Progressive Overload BY DR.PREETI GABALE

Your Fitness regime should aim to have a healthy body that not only looks good but functions well for the next 365 days and beyond in everyday life. With so many new workouts and concepts emerging in fitness, it is necessary you realise what is right for your own capacity. 


Start with the bare minimum, get your foundations in place and then work your way up keeping in mind not to overtrain i.e follow the Progressive Overload principle which is one of the most important concepts in fitness. 


Understand that being fit is a lifestyle change and there are no short cuts to being healthy.  

Your Fitness Compromises of:

1) Activity / Exercises 



 •Core / Balance 


Others like Agility, Speed & Power can be developed once you have achieved your Basics. 


2)Nutrition:  A Balanced Diet

 There is a lot of content out there on a balanced diet and some of you maybe working with Nutritionists or have done so in the past. I'd like to add that you must avoid packaged foods and supplements. Try and eat local produce and keep your food simple.


3)Rest and Sleep: 7 to 8 hours


It's important we have Discipline and Regularity in our workouts.  Listen to your body: Do not neglect any Pain, Swelling, Strains or Sprains, Lethargy, Agitation and / or decreased sleep. Pay attention to warning signs. Your exercise should not harm you but rather help you to lead a healthy and active life. Therefore, you must choose your exercises wisely and progressively overload and get stronger and fitter in the year to come!


Thank you for Reading and do Stay Tuned for more of my blogs. 


Dr Preeti Gabale is a qualified doctor but gave up her profession to venture into the field of fitness and health education. She has numerous certifications through

•Reebok University, ACSM, ESA, ACE, Pre and post Natal Fitness with CAPPA, Yog Shikshak by Yog Vidya Dham, Barefoot Specialist by EBFA and is a resident instructor at Studio 23.