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Daily Fitness Tips From Wanitha Ashok – Bangalore Fitness

A busy schedule, a working lunch and hours spent sitting in front of the computer can all wreck havoc with your health. Worried that you don’t have the Wanitha Ashok – Bangaloretime to join a gym and follow a fitness regimen? Fitness expert Wanitha Ashok says you can sneak in exercise into your daily routine with a little bit of determination. A certified aerobic instructor from Reebok and Aerobic Fitness Association of America (AFFA), Wanitha is an expert in Step aerobics, Pilates, Stability ball, Spinning and Kick Boxing and also does talk shows on nutrition and fitness in Kannada TV channels. She tells us why it is important to make time for a fitness routine in your daily life.

Brisk walking for 40 minutes is one of the best and simplest of exercises. You don’t have to join a gym for it. Just make some time in the morning or evening.

If your work involves being deskbound the whole day, get up and walk around in between to stretch your muscles. Walk up to your colleagues and talk to them instead of discussing problems and matters over the phone or email.

If your office or residence is on a higher floor and you must use the lift, get off two or three floors (depending on your capacity) ahead of your destination and walk up. Increase the distance as you progress. You can slowly start doing variations like taking the stairs two at a time, speeding up, doing lunges etc.

After lunch hour at work, take a walk around the building or terrace.
Sitting in the right posture is very important for those on a desk job. Try to learn some simple stretching exercises that you can perform at your desk.

Food in the office canteen can often be oily and heavy, leading to problems like weight gain. Watch what you are eating. Cut down on refined foods and sweets, as these tend to be calorie-filled and make you hungry sooner. Make the right food choices. Instead of a gravy dish and rice, have dal, roti and a light vegetable dish, if available. If you are having sandwiches, try to opt for whole wheat bread if available.

Make time for breakfast in the morning, no matter how rushed you are. Try to have four or five small meals during the day. Never skip meals. You will just lose muscles.

If you can’t spare 40 minutes at a stretch for a workout on a weekday, you can even do small exercises throughout the day for a few minutes each. For example, skip rope in the morning for five minutes. Jog when you can spare the time later in the day for a few minutes. Together, it will make a difference.

Exercising for three to five days a week is ideal with 40 minutes of cardio and three days of strength training. If you are too busy for that, make time for a proper workout session over the weekend. Ensure that you have at least an hour-long exclusive workout. If you are joining a gym, ensure that it has a reputation of excellence and proper certification. If you have a gym in the building with an independent trainer, make sure that she or he is properly certified. You can always ask to see their certification.

Bored of your aerobic routine? Try variations like Kickboxing or Tai Chi as that’s always good. Pick a high intensity workout if you want to burn more calories.

Don’t workout only to lose weight. Work out to stay fit.

There are several passive workout machines in the market. These are mostly a waste of money as they don’t give you a cardio workout.

Several homemakers believe that they get enough exercise simply by chasing the kid around or doing housework. This is completely wrong. The components of a proper workout routine are Cardio, Strength Training, Flexibility, Body composition and Neuro-muscular integration, which decreases with age. Your workout routine needs to address all of these.

Whether you are taking the stairs instead of the lift, jogging around your building or skipping at home, always wear the right footwear.

Do you have any questions for Wanitha about fitness? Post a comment and we will get it answered.

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Market Mood Swings And How To Benefit From Them

You must have heard many news like – market dropped due to some political upheaval in the middle east or the market soared due to some referendum in Europe. In the age of globalisation, all the markets and businesses across the world are intertwined, hence any geopolitical event has the potential to move the global markets.But where does that leave the investors? What should be their ideal approach to counter such uncertain situations? The good news is – whether markets fall or rise, it’s an opportunity for the investors. Here’s how.Investors In The Market CycleThe reason we say that whether market falls or rises, it’s always an opportunity for the investor is because if the market falls, all the stocks on your watch-list, most likely, will be in the buying range. And when the market rises, it’s a perfect point for you to sell the stocks which have reached their target price.The key point is – if you have a long-term perspective in stock investment, it will be your armour against all the uncertainties of the stock market.Let’s take a look at the market phases which comprises the market cycle.The Bear MarketThe bear market is a market condition where the prices of the securities fall considerably and the market goes through a significant downturn. In such situations there is widespread pessimism about stock prices and a lot of panic selling takes place which further escalates the downturn.Though it’s a nature of the market to swing up and down, intraday traders and short-term investors, who deal in huge quantities, have no other option but to sell their holdings to minimise their losses.However, long-term investors have an advantage in this phase, as they can choose to hold their stocks while they also have an alternative to average their existing stocks and buy new stocks. Always remember, the bear market is a perfect opportunity to enter the market and build a robust portfolio.Market Accumulation Phase (Consolidation)This phase takes place after the markets have hit the bottom and some value investors think that the market situations is good to buy as the worst is over. Valuations of stocks are very attractive in this phase while the market sentiment is still bearish. Which makes it an ideal time to enter the market. In the accumulation phase, prices are flat, as the disillusioned sellers start selling while the wise investors pick it up at a healthy discount. Owing to such turn of events, market starts to pick up.To get through such phases, investors should just be patient and hold their stocks. Giving in to your impulse of selling stocks due to continuous consolidation will only bring you losses. It’s just a phase which passes sooner or later.The Bull MarketThe bull market simply means that the market is on its upward drift. The market index goes high and all the major stocks start soaring. This is the phase investors invest for. One thing investors should ensure while going through this phase is that it’s not a buying period, it’s the time to review your portfolio and sell stocks which have reached their target price. In a way, all the investment, and calculated risks you take while the market was down pays off when you reach this phase. If you make the right choices, you will be handsomely rewarded.

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Marketing Your Business With Videos – 7 Tips To Video Marketing Online

As you likely know, marketing is all about getting your prospect to take the action you want him/her to take, whether that’s opting onto your list, following/liking your page, and/or purchasing your offer. To do this, you have to make sure to get his/her attention and convince him/her to do this. While text and audio can do this, your best bet in achieving this wanted action is via video marketing.

I hear you asking, “Why is video marketing more effective than text and audio?” The reason why is because, most humans prefer seeing something rather than reading or listening to something. Video is usually more engaging and can be more informative than text or audio.

This is all the more reason why most people will respond better to video than to text or audio. This is a major reason why many marketers are using video on their websites, especially when a prospect first visits a website.

Tips to video marketing:

Provide Value: One thing is that, you must be sure that the video provides value to your prospect. Don’t just put up a video so that you’ll have one on your website. While you may have the prospect’s attention at first, if it doesn’t provide value to your prospect, he/she is not staying on your website for long.

Keep It Interesting: Related to this, make sure to not just sell in your video either. It’s okay to present an offer or a request (such as signing up to your opt-in list to the side of the video in return for a free gift), but be sure to provide some useful information and some enthusiasm within the video. If you don’t, chances are that your prospect will lose interest and leave, likely to never return to your website again.

The length of your video: While video is more engaging and enticing than text and audio, this doesn’t mean you should have it play for more than a few minutes, as longer videos can drive prospects away.

Successful video marketing involves videos that get straight to the point with useful information and the requested action rather than filling them with fluff to make the videos longer.

Video quality: Additionally, it is vital that your videos play properly and play quickly. Ask yourself if you would stay on a website that takes forever for a video to load and play. Of course, you would answer “no.” After all, we are all busy, and time is something you cannot get back.

As a result, keep your videos to a minimum in terms of file size so that they load faster. You should also be sure that your Web hosting has enough bandwidth so that the videos you post onto your site can play without any pauses or issues.

Headline and video play: You can play your video immediately upon a prospect visiting your website so that your prospect knows something interesting and informative is on your website or you can set it up for manual play only.

You only have between one to three seconds to make an impression on your prospect to stay on your website or you risk him/her clicking away from your site.

Always have your benefit written headline clearly visible on the page with your video. If your video won’t load that quickly, your prospect will read an interesting headline and stay on your site to watch your video.

Place your video on YouTube: Keep in mind that your website is not the only place to place your videos. YouTube is the most popular and visited video site on the Internet. Video on YouTube can help you to drive traffic to your website.

Add in the fact that Google owns YouTube, and you can not only place higher in YouTube’s search engine by submitting quality, informative videos, but you can even rank higher in Google’s search engine via good videos that appeal to your target market.

Video on other social media sites: Putting videos on sites such as YouTube and other social media sites (Facebook, Twitter, Pinterest, Tumblr, etc.) is another option instead of directly on your website. Just point your prospects to your video links, and when they click on those links, they’ll be directed to the videos on those respective sites so they can see what you have to offer.

Therefore, don’t forget about video when you are thinking of and testing marketing strategies in your business. Text and audio certainly have their place, but tests have shown that video has the most conversions and results amongst all main media.

Video is more engaging and interactive, which is exactly what you want your prospects to do, whether that’s signing up to your list, liking/sharing your site, and/or purchasing your offers. Keep the above information in mind when you create videos, and your business is likely to greatly benefit from your video marketing efforts.

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