S anet.cd.krunch today__may_2017__snorgared

Editorial
The Heat Is On
Kamal Chadha
It’s the month of May and the heat in this part
of the world is beginning to rise.
Serious heat is also what Urvashi Rautela
signifies in the physique business. The IHFF
girl has been going places and has been
making her mark across the board in films,
modelling, and now on the cover of Krunch
Today. If you are utterly looking to raise
your fitness quotient to Urvashi’s, then look
no further than the wonderful tips she has
provided in this issue of KT.
IHFF head honcho, Manish Gandhi is
one of those high rollers who have taken
bodybuilding, sports and fitness to a totally
new stratum. The boss of the ABEC group
gives us a rundown on the approaching IHFF
event in Mumbai. Don’t miss it.
Kaizzad Capadia once again leads the
issue with answers on fitness for his many
passionate devotees. While Rachit Dua,
Harry Sandhu and Nikhil Ashtewale broach
new subjects in bodybuilding and nutrition.
Parag Mhetre builds further on his expertise
in kettlebells, and Kunal Sharma tells us about
how children’s digestive systems are different
from those of adults.
If back pain during exercises is your concern,
then do dwell on Dr Rajni Patil’s advice on
preventing your condition from snowballing
into something worse.
Our favourite nutritionist, Shwetha Bhatia
never ceases to throw up an interesting story.
This time she probes deep into whether our
food choices are being tampered with.
Among the much admired regulars are
Dipannita Sharma Atwal and Aminder Singh;
with the knockout physique-king Siddhant
Jaiswal telling us all about his tryst with
bodybuilding.
Finally, Sumit Banerjee enlightens us with the
story of his rise to a multiple gold medallist,
and landing a place for himself in the history
of self-transformation.
Have a good read.
Feedback to kamal@krunchtoday.com

Muscle • Fitness • Nutrition • Lifestyle
KRUNCH
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Editor In Chief : Kamal Chadha
Guest Editor : Kaizzad Capadia
CEO : Alok Shirodkar
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Editorial Lead : Jvitika Mendon
Advert & Editorial Co-ordinator : Anshika Yadav
Correspondents : Pallavi Bhattacharya
Geetika Bhandari
Sriti Roy
Experts :
Kaizzad Capadia
Kimberly Shah
Pushkaraj Shirke
Shwetha Bhatia
Aminder Singh
Harry Sandhu
Parag Mhetre
TODAY
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Cover-Personality
Urvashi Rautela
Photographer
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Fashion Stylist
Sanjana Batra

Decoded – The most
essential amino acid
Busting top 5
carb myths
Holding the Kettle bells-
Grip and its importance
The perfect-
Romanian Deadlift
How are children’s
digestive system is
different from adults
Back pain? STOP
these exercises
Siddhant Jaiswal
exclusive Interview
Are our food choices
being manipulated?
IHFF Cover Story
Sumit Banerjee
unplugged
58
68
24
32
At an event, I posed this question to model and fitness icon
Milind Soman, who is presently one of the fittest individuals
in India. His answer was an eye-opener. Without putting forth
jargon or long definitions of fitness, he simply said, “Assume
a bus is waiting at the bus stop and is just about to leave. You
see it from a distance but do you feel fit enough to run and
catch it? Or assume that you stay on the 3rd floor of a building
that does not have a lift. You climb three floors down and you
realize that you have forgotten something back home. Will
you be happy to run up and get it? If the answer to both these
questions is a YES, then you are a fit person!”
But why do you need to be fit? In the age of OLA and UBER
(and assuming you are financially sound), running behind
a bus or train has become a thing of the past. On the other
hand, being financially sound means that you wear branded
clothes. Now imagine a fit body in a pair of Levis jeans and
an unfit body in the same pair of jeans. Like they say, money
can buy you a good pair of jeans, but you must score a fit body
yourself by investing time in workouts. No, it’s not about the
state of your body; what I mean to say is that fitness makes
you look younger. You stand upright, look happy, and have
healthy glowing skin as well.
Another thing that I have noticed with fit people is that they
do not look for shortcuts like a crash diet or a quick weight
loss programme. They do not believe those idiotic adverts
claiming to make you fit in 15 days flat. Fit people generally
do their research, think differently, and tend to show more
determination than the unfit lot.
Look around you; if you like someone who looks fit and is fit,
it’s not his/her fault. It’s the side effect of fitness!
Contents
What is fitness to you?
Alok Shirodkar
Photographer:PushkarajShirke
CEO Speaks
18
28
26
54
20
34

Q
A
The Master Responds
Kaizzad Capadia will answer
all your queries in relation to
bodybuilding and sports nutrition
every month.
14 | KRUNCH TODAY | MAY 2017
Dear Lucky
I am glad you asked this question. If you
had asked this question about 5 years back I
would have probably told you that making lean gains
without any increase in body fat is not possible. This is
because the earlier approaches to muscle gain were all
based on the premise that: “Big bolus carbohydrates was
required to spare the protein purely for tissue repair and
hypertrophy.” On this premise the dietary prescriptions
were based on the following macro nutrient ratios.
An ectomorph such as you was prescribed two times
body weight for your protein, so assuming that you
are about 60 kilos you would have been prescribed
to ingest 120 grams of first class protein from animal
sources; you also would have been prescribed thrice
as much carbohydrates amounting to 360 grams of
carbohydrates. The prevailing science being fat phobic,
you would have been asked also to minimize dietary
fat. But the prevailing science has always been wrong
in terms of understanding what the main culprit in the
body gaining fat is. As you have seen with your earlier
experiences this approach inspite of keeping the dietary
fat low made you gain body fat. So despite gaining
weight you ended up gaining weight in terms of fat
instead of achieving the goal of quality lean gains.
The diet for lean muscle gains that I prescribe is what
I term as a gluconeogenic muscle gain diet plan. This
diet plan completely and totally restricts the body fat
inducing macro nutrient-carbohydrates. In the absence
of carbohydrates the body will utilize protein not just for
tissue repair and protein synthesis but will also convert
the protein into glucose for energy through a pathway
known as gluconeogenesis. This is the very reason why
sports nutritionists advise consuming at least twice as
much carbohydrates as the prescribed protein. The
carbohydrate is thus consumed as a protein sparing
macro nutrient. In being consumed for a protein sparing
purpose the approach is not wrong but it pays no heed
to the fact that this quantum of carbohydrates is bound
to be extremely lipogenic. This is the reason why no
ectomorph can hope to make purely lean gains.
In the gluconeogenic muscle gain approach, the
recommendations for macro nutrient ratios are as
follows:-
1. Protein- in grams, 4 times body weight in kilograms.
2. Fats- fats in grams, 2 times body weight in kilo
grams.
3. Carbohydrates- eliminate all the starch, (all grains,
potatoes, rice, oats, etc.), fruits, table sugar, honey,
jaggery, and breakfast cereals. This elimination will
make it easy for you to keep the carbohydrate intake
to less than 60 grams per day. (Please note 60 grams
per day is not at all essential but may be permissible
on this diet plan.)
Hi Kaizzad,
Is there any diet plan in which we can
build muscle and keep the fat at bay?
I have a lean frame and want to put on lean
muscle mass and size. I tried carb cycling but no
results.
So what is the mantra for lean gains? Please
advise.
Regards
Lucky.

MAY 2017 | KRUNCH TODAY | 15
Based on the assumption that you are 60 kilos your diet
plan will look as follows:-
1. Protein- 60x40=240grams of protein to be got from
sources such as whole eggs, chicken, fish, red meat
such as mutton, paneer, whey protein, izol, etc.
powders.
2. Fats- 60x2=120grams from saturated sources such
as ghee, butter (homemade white butter), cheese,
coconut oil.
A little bit of carbohydrates can be consumed purely
for entertainment purposes; from wild berries and some
legitimate carbohydrates from fibrous carbs such as green
leafy vegetables (palak, methi, lettuce, etc.)
The above approach very smartly eliminates the prime
culprit of fat gain which is carbohydrates and achieves
the protein sparing effect by doubling up on the protein.
As you can see that the required quantum of protein for
hypertrophy being 2 grams per Kg body weight, your diet
prescription has a protein quantum amounting to 4 times
body weight. The premise behind a high dose of protein
is simple; we are now giving protein a dual role of being
an energy provider as well as of being the tissue repairer
and builder. It makes allowance for the fact that about 80
to 100 grams of protein goes through gluconeogenesis to
provide the body glucose in the absence of the dietary
source of glucose-carbohydrates. Despite this conversion
of protein to glucose the body still has sufficient protein
to the tune of about 150 grams for you which satisfy the
hypertrophy requirement of 2 grams per kg body weight.
The process of gluconeogenesis is relatively slow and
thus releases glucose into the blood stream at a relatively
slow rate. This elicits a very stable insulate response,
ensures proper nutrient positioning which in turn ensures
the prevention of the fat gain.
Thus, this approach will ensure your lean gains by very
smartly eliminating a body fat inducing carbohydrate and
sparing protein with protein.
Do get back to us on info@krunchtoday.com after at least
3 months on this diet plan. Do share the response your
body exhibited to the gluconeogenic muscle gain dietary
approach.
Regards,
Kaizzad Capadia
Co-Founder & Director,
K11 Academy of Fitness Sciences
Guest Editor, KrunchToday Magazine
Please send your question for
Mr. KAIZZAD CAPADIA
to info@krunchtoday.com

Decoded!
Themostessentialaminoacid
When it comes to the muscle building process,
aka hypertrophy, amino acids play an imperative
roleinsupportingtherepairandrecoveryfunction
of the muscle fibers. However, we all know for
a fact that there are 9 essential amino acids that
we need to ingest through the diet, as the body
does not produce them. Histidine, isoleucine,
leucine, lysine, methionine, phenylalanine,
threonine, tryptophan, and valine are the key 9
essential amino acids that we need to pack on
the muscle mass. But the question is: which is
the most essential amino acid from the above
lot, and what key functions does this amino acid
perform?
Well, so far as muscle hypertrophy is concerned,
Leucine, Isoleucine and Valine are the 3 key
essential amino acids, commonly known as the
branched chain amino acids, or BCAA’s that play
the significant role. As the name suggests, these
amino acids are found in branch-chained-like
structures and are an integral part of the amino
acid pool in the body. However, when it comes
to the most anabolic amino acid among the trio,
Leucine takes charge as the master amino acid.
WhatMakesLeucineanAnabolicTrigger?
According to research, Leucine which is one of
the BCAA’s, is the most effective and powerful
amino acids that trigger protein synthesis (when
cells start making their own respective proteins)
for the skeletal muscles. It is because of the
Leucine concentration that the mammalian
target of rapamycin or the mTOR (An amino acid
sensor and protein synthesis regulator present in
the body) gets activated, that further creates the
anabolic environment in the body and therefore,
muscle growth!
A FEW MORE INTERESTING INSIGHTS ABOUT
LEUCINE
1 To switch on the protein synthesis,
we need minimum 3gm of leucine in each meal.
2 Supplementing 3gm of leucine at every
pre-workout, post-workout and before bed
has proven effective for optimum muscle
hypertrophy.
3 For lifters who are shredding and are on a
calorie deficit diet, leucine can help prevent the
catabolism effect (muscle breakdown).
4 Leucine is also known for regulating blood
sugar, providing energy to muscle cells and
supporting brain health.
5 Leucine plays an imperative role in creating
an anabolic environment in the body, hence
making it one of the most favourite supplements
of bodybuilders.
6 According to a research, leucine concentration
also supports the insulin function, another pivotal
hormone in the body that supports anabolism.
7 Since leucine supports muscle growth it
simultaneously increases the basal metabolic
rate of the body. Therefore, we can also conclude
that it aids in fat loss.
8 Even with a protein rich diet, we would require
leucine supplementation to build an ideal
anabolic environment in the body, especially in
a calorie-deficit diet.

Fitness Check
RACHIT DUAAn advanced certified personal trainer forgeneral and special population (people withmedical issues), certified sports nutritionistand an online fitness consultant.
9 As a free-form supplement, leucine gets
absorbed into the blood stream much faster than
any other form of amino acid.
10 In a BCAA supplement, the ideal ratio of
leucine should be 2:1:1. Where 2 is leucine, and
1:1 are isoleucine and valine.
No wonder then that Leucine deserves to be
called the king of amino acids.
KT

As humans, we often have the tendency to gravitate towards the extremes, and
be impressed by anything extreme. And people who want attention, will often
make extreme statements, consciously and subconsciously. So, when it comes to
fitness, many people like to do the same.
BUSTING
CARBMYTHS
BUSTING
CARBMYTHS
HARRY SANDHU
Director and Comp Prep Coach
Boss Comp Preps By Harry Sandhu.
bosscontestprep@outlook.com
55TOPTOP
20 | KRUNCH TODAY | MAy 2017

Carbohydrates, as a macro is perhaps at the
forefront of controversy. People either classify
them as useless, and the root of all evil, whilst
many on the other hand will tell you, that carbs
in any form and any quantity are fine, as long as
the calories are same at the end of the day. And,
the truth often lies somewhere in the middle.
So, let’s have an unbiased look what the latest
research says.
1 SugarAndCarbsAreTheEnemy
& Fat is The Savior
This is arguably one of the biggest “myths”
doing the rounds across the globe, especially in
India, that somehow sugar and carbs in general
are the devil, and fats magically are great, and
completely exonerated!
Nothing could be further from the truth! There
simply is NO CREDIBLE SCIENTIFIC EVIDENCE
that shows, if calories and proteins are matched
in a good all round diet, that diet higher in fat
and low in sugar is somehow magically superior
for fat loss than a diet which was more dominant
in sugar and carbs (provided calories and protein
is matched). It’s the OVERALL CALORIES at the
end of the day, that matters.
EXPERT TALK
MAy 2017 | KRUNCH TODAY | 21

This is the kind of scare mongering, which is so
terribly misleading. And the worst part, it often
comes from fitness experts who hold a significant
influence over large masses. This is a high level
of “ignorant” abuse of their status to stupidly
mislead the public!
Take Home Point:
Whilst you need to watch your blatant abuse
of sugar and chemical laden carbs, there is
absolutely CATEGORICALLY NO NEED to have
a blanket approach to put all sugars and carbs
under the “forbidden” foods umbrella. Well
balanced diet consisting of rice, potatoes, and
fruits is perfectly healthy and fine to even lose
weight, as long as you are in a “Calorie Deficit”
and keeping your protein high..
2 Low Carbohydrate Diets Cause
Your Thyroid to Slow Down:
It’s often proposed, that when you lower your
Carbohydrates, your Thyroid function also
slows down, this is incorrect. Your Thyroid,
hence your metabolism, slows down not by the
Carbohydrates Drop, but it’s dictated by your
overall caloric intake.
Take Home Point
So, if you want to look after your Thyroid Health,
then you are better off focusing on the overall
caloric intake, rather than fretting over the lower
carb content in your diet.
3 You Can Not Function Without
Carbs:
This is also incorrect. You can survive perfectly
fine and be healthy without eating your more
common carbohydrates like, wheat, bread, pasta,
rice potatoes or any sugars, or even fruit for that
matter.
Now, do you “need” to cut out all the
carbohydrates to be healthy or achieve fat loss
goals? Absolutely not.
Take Home Point
Plan your macros based on your
needs and wants, and not because
what’s trending
or what some
Guru is
telling you.
4 You Need Post Workout Carbs
To Spike Insulin For Protein
Synthesis:
This is another myth which just would not go
away. You do not need Carbs Post Workout, to
spike insulin to trigger Protein Synthesis, or to take
the Protein to your Cells. Whey Protein (which is
what most gym users use Post Workout) spikes
more insulin than even white bread. So, in other
words, Whey Protein on it’s own is quite “self
sufficient” to trigger the much vaunted Protein
Synthesis, and consequently you don’t need to
rely on any additional carbs post workout.
Take Home Point
Whey Protein on it’s own is enough to provide
you all the insulin spike you need for your gains.
The only time you would need carbs straight
after your training is, when you are looking to
replenish your glycogen stores quickly. And
even that can wait till later, unless you were
intending to undertake a strenuous endurance

MAy 2017 | KRUNCH TODAY | 23
activity within 1 or 2 hours, otherwise the glycogen
replenishment can easily wait.
5 Eating Carbohydrates at Night
Time Will Somehow Magically Make
You Store Extra Fat:
This is probably one of the biggest myths surrounding
the carbs.
Well, let me keep it short and to the point. It makes
absolutely no difference at all to your fat loss goals,
whether you eat your daily quota of all your carbs in
the morning, after noon or at night time.
Take Home Point
Focus on your overall calories, rather than if you are
eating your carbs during the day versus at night.
And always remember to, SAY NOT TO
BROSCIENCE!
HARRY SANDHU IS ONE OF
THE LEADING PHYSIQUE
TRANSFORMATION EXPERTS
& CONTEST PREP COACHES.
HE ALSO HOLDS A BACHELORS
IN EXERCISE & SPORTS
SCIENCE, WITH A MAJOR IN
SPORTS NUTRITION. HE IS
ALSO THE OWNER/DIRECTOR
OF BODYBUILDING CONTEST
PREP COMPANY, TEAM BOSS.
HARRY CAN BE REACHED ON
BOSSCONTESTPREP@OUTLOOK.
COM FOR ANY PUBLIC SPEAKING
ENGAGEMENTS OR COACHING

24 | KRUNCH TODAY | may 2017
HOLDING THE
KETTLEBELLS –
As you are getting hooked to Kettlebell lifting slowly,
further small but important things in lifting can
certainly enhance your performance.
We all encounter the drop in performance in doing
any steady state kettlebell lifting OR even barbell
lifting. For eg if you are doing swings or snatch, most
often you will encounter lactic acid burning in forearm
which makes set stop or even doing deadlift our grip
gives up even though we are capable to perform that
extra rep.
Holding the kettlebell, barbell is technique and which
only gets refined the more you lift. Forearm muscles are
small and its likely burn-out faster than any other part
of body while lifting. Below description will give you
the information of importance of holding the kettlebells
right way to give performance enhancement.
GRIP & ITS
IMPORTANCE!
GRIP & ITS
IMPORTANCE!

The hook grip is to get a better grip on the handle but
also to relieve some tension on your forearms, if you are
experiencing, tight forearms or muscle soreness try switching
to a hook grip instead holding the bells firmly.
This is especially the case when just starting out with training
and your forearms and fingers still need to be conditioned for
workout before doing any long sets.
A closed hook grip for kettlebell lifters relieves some of the
tension on the forearms and furthermore, it involves the
index finger more in the grip.
Initially when you start hooking the bell, you will certainly
come across discomfort but as your training gets adapted the
discomfort goes away.
As a thumb rule remember during the eccentric contraction
when the kettlebell drops below the hip change the grip to
hook which relieves the tension on forearms.
High repetition swings or snatches with kettlebells with
prescribed weights can produce tremendous results, but they
can also be tough on your hands, in the form of blisters.
On other side exercise like Kettlebell press or turkish get-
ups, and squats, which are high tension exercises and require
a crush grip. Gripping
is not much of issue
in these lifts, however
insertion of hand in the
ring is important to keep
wrist position straight to
make full potential use
of pressing movements
or get ups.
As shown in Fig B
Kettlebells are inserted
partially which puts
excess stress on on
forearm which is again
the reason for grip
failure. As shown in
fig A insert the hand fully in the ring so the Kettlebells sit
diagonally which is correct insertion and will allow the grip
to perform longer sets.
may 2017 | KRUNCH TODAY | 25
PARAG MHETRE
CMS (candidate for master of sport)
World Kettlebell Bronze Medalist
Completed taking 200 Kettlebell
workshops – PAN India
EXPERT
Following are key causes while lifting Kettlebells :
1. Trying to pull the kettlebell with your arm at
the bottom of the swing rather than allowing
the hips to create the force to lift the bells up in
concentric contraction. In other words, not using
kettlebell momentum to move at the speed which
allows the travel from bottom to top easy while
performing snatch. In such cases there is lot of
lactic acid formation in forearms which hampers
the performance of workout.
2. Not using a hook grip to control the kettlebell in
the swing, but instead try to keep the handle in the
palm of your hand (center of your palm)
3. While performing snatch or clean, more usage of
center of palm instead finger flexors.
Above are some of possible causes which can be
corrected by understanding the correct technique
which is mostly explained in certification courses
or education training programs.
Just as we say every penny saved is every penny
earned, similarly every rep done correctly is every
rep earned by your body to make you stronger
physically and mentally.
Be EKFA Kettlebells Strong!
The Hook grip:
Fig A
Fig B

The Romanian deadlift is a great exercise for some of the most
important posterior chain muscles like the erector spinae and the
multifidus. Erector spinae is a group of 3 strong muscles called the
spinalis, longissimus and the iliocostalis that run vertically and cover
the lumbar, thoracic and the cervical regions of the spine.
The most important function performed by these muscles is extension
of the spine (keeping the spine straight or neutral position) as well
as resisting spine flexion (avoid forward bending of the spine). The
multifidus are small yet powerful muscles that help maintaining the
stability of the spine. These muscles are also recruited in many day
to day activities like spine hyperextension and bending sideways.
Studies even show that the multifidus gets activated as soon as we start
doing an action to maintain stability and protect the spine from injury.
After understanding the importance of these muscles in “maintaining
good back health”, it is very wise to pay attention towards training and
straightening them to avoid any spinal disorders.
Execution of a Romanian Deadlift requires the following steps:
STEP 1
Stance should be shoulder width apart, toes facing straight. The barbell
should be exactly above the ‘talonavicular joint’.
STEP 2
Exchange of breath should happen when the hip is in extension (while
standing straight). Grip barbell very firmly and maintain tightness in the
entire body.
STEP 3
Grip the barbell with a dead grip slightly wider than the shoulder
width. Maintain a straight posture; do not flex the spine .Bend from the
hip by pushing the hip behind, descend the barbell in a straight line.
See to it that the barbell is above the ‘talonavicular joint’ and below the
scapulae (shoulder blades) during the end of the eccentric (upper body
almost parallel to the floor).
The Perfect
ROMANIAN
DEADLIFT

Nikhil Ashtewale
Director, IFSI
STEP 5
Lift the barbell without any movement at the elbow and
stand straight with the hip completely in extension. The
posture should be intact while lifting the barbell. Avoid
bending the spine and maintain all the natural curvatures of
the spine in the concentric. Maintain a neutral spine.
STEP 6
The barbell should travel in a straight line.
STEP 7
The degree of extension at the hip should be more than the
degree of extension at the knee during the concentric phase,
i.e while lifting the weight.
STEP 8
The upper body should be almost parallel to the floor at the
end of the eccentric phase. Maintaining a neutral spine.
TRAIN HARD, STAY FIT.
KT
Nikhil Ashtewale
Director
Integrated Fitness & Sports Institute
EXPERT TALK

KUNAL SHARMA
(Health & Weight Loss
Coach Since 1990)
How are Children’s
Digestive Systems
Different from Adults???

EXPERT TALK
Children and adults have the same digestive organs,
although the organs of newborn and developing
children do not operate at their full capacity. The
digestive system of a newborn baby is ready to digest
nutrients through less dense foods like breast milk.
Well, lots of mothers still do not know that breast
milk is the best nourishment for small newborn
babies. Breast milk and coconut oil both have the
same power and both contain Lauric acid, Caprylic
acid, Capric acid, and many more things which other
foods do not have. These acids have properties like
antifungal, antibacterial, and antiviral. They save
newborn babies from lots of diseases and at the same
time strengthen the baby’s immune system for future
health. Studies show that breast fed babies have
higher IQ and lower incidence of allergies, asthma,
eczema and of course digestive functions. Babies are
born with a system ready to digest and absorb breast
milk, i.e nature’s perfect food.
One should keep in mind that the digestive fire of
babies is not the same as that of adults. Digestive fire
means the capacity to digest different meals, break
down proteins, carbs and fats into smaller particles
that can be absorbed by the digestive system. This
digestive fire increases as babies start teething and are
ready to eat solid foods. The small intestine in infants
develops rapidly where the major action of absorption
happens but is more prone to injury than an adult’s.
A baby is more vulnerable to food allergens, such as
gluten, dairy, broccoli, cauliflower and beans so the
mother should be careful about these foods.
The difference between the large intestines of a
baby and an adult is the difference in the population
of beneficial bacteria and microbiome– the large
population of friendly bacteria that help us with
digestion, metabolism and immunity. But babies
delivered by C- section miss the beneficial bacteria
or microbiome which other babies get from normal
delivery. Babies delivered by C-section face more
digestive problems, ear infections, allergies and food
sensitivities. But breast feeding mothers can help build
their baby’s gut flora by supplementing with a daily
probiotic. If your child is not recovering quickly from
colds, flu, cough, infections, and allergies, it could be
that the immune system is actually struggling because
of gut health.
The liver is also a very important organ which is not
fully developed and matured in children till a certain
age. The liver is extra sensitive in children and infants
in terms of pollution coming from water, air and
food. Above that we use lots of lotions, oils, creams,
and soaps on infants and children. All of these
contribute to the toxicity levels of the liver which
can be deleterious to a baby and are best minimized
whenever possible.
KT

In my experience the worst five exercises
to do if you want to injure your back are
as follows:
1) SIT-UPS OR CRUNCHES.
This may be the most unnecessary and most
dangerous exercise done. In the elusive chase to
get “six packs”, people end up doing a zillion
sit-ups a day; mostly incorrectly. Even if they
were done the right way, not only are sit-ups not
very effective to strengthen to core and to get
a “six pack”; it is also making your back more
vulnerable to back pain and ‘slipped disc’. As
an alternative do exercises that work on the core
in a wholesome way without putting your back
at risk. Doing planks and side planks are more
challenging, fun and much more effective. So
my advice is to completely eliminate sit-ups from
your work-out routine.
2) BILATERAL LEG LIFTS:
This one makes me cringe, not just the sight of
seeing someone doing these but also just the
mention of it. I can actually visualize the back
undergoing enormous amounts of strain and
about to give up! If you lift both your legs up
while not maintaining your spine in a neutral
position (back is arched a lot while lying on your
back), your back muscles are in an inefficient
position and very likely to go into a spasm;
maybe even create enough pressure on the
lumbar discs to cause a ‘slipped disc’. If these are
done under the watchful eye of a certified trainer
or a physiotherapist then its fine but otherwise
this exercise must be eliminated if you want a
pain-free back.
3) WEIGHTED SQUATS:
Squats are wonderful to do for many reasons
but these are also done wrong by most people.
Keeping your back straight, not crossing your
DR. RAJANI PATIL
Spin and Sports Physiotherapy Specialis
Back pain?
STOP
these exercises!“I hurt my back while I was doing crunches!” I have heard this not just once
but numerous times. Back pain is one of the commonest ailments that afflict
the modern man; partly because of sedentary life that weakens core muscles
but partly also because in the race to get fit quickly, exercises that shouldn’t
really be done are done with great zeal. This leads to a back injury and
then of course all exercise is given up forever. The solution is to know the
right kind of exercises for your body and this only comes from consulting
a professional. Anyone who joins a gym without hiring a certified fitness
trainer is looking for trouble. The same goes for anyone who begins an
exercise program on their own at home by following online videos.

EXPERT TALK
123rf.com
knees in front of the toes and keeping thighs
parallel to each other are some points to keep
in mind while doing squats. However, even
if done the right way, if you keep weights on
your shoulders or overhead, this creates a lot of
compressive force on your spinal discs making
them vulnerable to injury. Holding weights in
your hands by your side is an alternative instead
of overhead.
4) WEIGHTED BACK EXTENSIONS:
To do this you lie on your stomach and raise
your upper body with weights on your shoulders
or hands while your feet are fixed. While back
extension (bending backwards) is generally a
great exercise and one that I prescribe most
often; doing this with weights creates problems.
To lift the weight, you may arch your back
excessively or cause torsion at a particular spinal
segment in turn causing the back muscles to
spasm. Alternatively do these without weights or
do superman (lying on stomach lifting both arms
and legs up). These are more effective while also
protecting your back from injury.
5) FOAM ROLLING THE LOWER BACK:
Foam rolling works wonders for a lot of things
from loosening up tight muscles to becoming an
adjunct for a core workout. Often people look up
videos online to use the foam roller and end up
using it incorrectly. The foam roller is supposed
to be used on muscles groups and not on bone or
joints. Using the foam roller on the back is one
of the things that should be avoided since it may
cause awkward twisting or compression leading
to back problems.
So do a killer workout to attain all your fitness
and health goals but keep in mind to avoid these
5 exercises to keep your back healthy.

‘Know the science
for proper training
From training in an ‘akhaada’ to winning
various competitions, siddhant has come
a long way. Encountering the myths
and putting an end to false perceptions,
this question answer session tells you
everything about Siddhant Jaiswal, our
very own Maharashtra Shree 2017.
To start off with, tell us something about your
journey.
I started working out 13 years ago. I would wake
up at 4 and go to the akhaada to learn from the
seniors there. At the time, I had never heard of a
gymnasium and fancy equipment. I would take
a handful of sprouts and go on my cycle to the
gym. Initially, I knew nothing about nutrition and
aesthetic bodybuilding, but over a period of time
I learnt from my own mistakes. I started educating
myself about fitness and bodybuilding and learned
every aspect of fitness and nutrition, which involved
exercises and the right food one should consume.
For proper training this science behind fitness
should be understood.
- Siddhant Jaiswal
exclusive

What is bodybuilding to you?
In one word bodybuilding is ‘life’. I was never quite
inclined to studying; but I started bodybuilding because I
was immensely in love with it. When I first started, I never
thought what this would give me in terms of name, fame,
title and sponsors. Competitions came in later. I started
competing when I was entirely into this game and knew
that I can make a career out of it. I then switched to men’s
physique when I realized that my body was completely
ready to get into the game.
Please share the names of some of your favourite nutritional
products with us.
In addition to my regular diet I have whey powder and
RiteBite Max Protein bars for protein supplement.
What is the biggest myth in the market that you have come
across when it comes to fitness?
One big myth amongst people is that bodybuilders are
inclined to use steroids. Every newbie wanting to enter into
bodybuilding is misguided and eventually gets hold of such
substances. I just want to tell everyone that a great body can
be achieved with discipline and correct nutrition; one does
not need to get into steroids to compete in any bodybuilding
or men’s physique competitions.
Of what benefit are protein products?
We all know that whey protein is a hit amongst all the
bodybuilders but it’s too heavy to be carried around with
you. Also, I consume roughly 6 meals a day. But to consume
chicken for all 6 of them would be a difficult task; therefore
1 or 2 of my meals are replaced by protein bars from RiteBite
which are pocket-friendly. My favourite is Max Protein 30
Gms Professional bar, because each bar has 30gms Protein,
5.5 Gms BCAA, 2 Gms Glutamine and no added sugar.
Your future plans?
Since childhood I have wanted to represent India at the
Olympia. I want to bring pride to my country through my
hard work, and I have passionately been training for the
Amateur Olympia this year.
KT

38 | KRUNCH TODAY | May 2017
HOW TO PUSH MEMBERS PAST THEIR FEARS
AND INTO FUNCTIONAL TRAINING
Functional training starts with induction
programmes
Functional training offers excellent variety, fun and the potential
for results. But beginners often perceive it as scary and advanced,
and in a way they are right. It’s easy to jump on a treadmill or
get going with a chest press machine, but you need to learn some
technique before you can get the most from functional equipment
like plyo boxes or medballs.However, with the correct induction to
the equipment, members can get to grips with functional training
quickly. Confidence soon grows when people realise this and get
started with the equipment.
The beauty of functional training– is that many movements replicate
daily tasks. A good example is stepping on and off a plyo box: almost everyone uses steps every day,
so there’s no complicated technique to learn to make a start with plyometrics.The same is true for
freeweights. How many trainers, when guiding members around the gym, walk past the freeweights
area and on to the next machine? It’s a shame, because lifting is a very natural movement, and it
doesn’t take long to safely instruct a new member in basic exercises such as squats and deadlift.Once
the basics have been taught, members can be guided through safe progression by increasing reps,
weight and intensity. This progression will play a big role in providing new challenges that achieve
results, maintain motivation and keep people engaged and hungry for more.
Trainer education is a must
Trainers and coaches are of course the people
who will deliver the induction programme. Clubs
therefore need to get them fully on board with
functional training. Their skills, knowledge and
confidence must be high in order to drive members
to embrace functional training. Once this is in place,
they will be able to provide the right coaching,
support and guidance.
Walk inside many clubs – especially the ‘big box’ brands – and
you will still often find an environment dominated by rows of
cardio and static weight machines. While these machines have
an important role to play in most people’s training schedules,
gym users increasingly want more.
As hundreds of boutique clubs around the world are proving,
functional training is no longer just an option: it’s essential for
every club. It’s the style of training that gets people moving,
engaged and achieving more. But why are so many clubs still
struggling to get people into functional training, and what can be
done to overcome the obstacles?

40 | KRUNCH TODAY | may 2017
Choose the right equipment
Let’s not forget that good induction programmes and talented trainers require the
right functional equipment. Every club will already have plenty of non-machine
equipment that can be incorporated into induction programmes, including
dumbbells, kettlebells and steps. New innovative equipment pushes trainers and
coaches to explore new motion patterns and new programming techniques. It
needn’t require a huge investment to add a few additional functional tools to the
mix. Here’s a good example of how just three types of equipment can add dozens of
exercise and workout possibilities to a club’s functional training capacity:
Corebag
A brilliant tool with which you can introduce people to the basic lifts such as squat,
press, deadlift and lunge, but without the intimidation that many people feel when
faced with barbells. The Corebag has been designed as a user-friendly tool, attractive
and comfortable in the hands.
Multi Grip Medball.
Medicine balls provide a range of workout options, and the ergonomic handles
on the Multi Grip Medball means it can be used with one of two hands, or it can
be held on the outside for the classic grip. A great staple for power, core and
balance workouts, and for fundamental movements like squats, wood chops and
twists.
Multiplyo
The Multiplyo has three different heights on one box, so members can start low
to build confidence. Made using soft dense foam and with anti-slip landing zones
on all sides, it’s a great tool you can use to get started on steps and box jumps,
and is also a good platform for tricep dips and push-ups – all on the one box.
Group training is the perfect
functional format
Delivering functional training in group formats is another
way to encourage more people to try it out. Functional
training is all about movement, and it looks and feels
great in group settings. People from all demographic
groups are buying-in to the concept of group training.
Whether its millennials or older adults, there’s a real
attraction to working out with friends, largely because
of the positive effect this plays on motivation levels.
Clubs are doing fantastic things with both small group
and large group training. This has big business benefits: according to Athletic Business: “Group fitness members exercise
more frequently, they refer more friends and associates as well as having higher retention rates.”
Finally, share the good news!
Even the best functional equipment and programming needs to be promoted to current and prospective members. But
it’s not enough to tell people WHAT you are doing: you need to tell them WHY functional training can be of benefit
to them.
Across your website, social media, emails, text messages, leaflets, posters and so on, be sure to explain what
functional training is all about and what people will gain from taking part. Give potential participants information so
that they can take that all-important step and try new equipment and new classes for the first time.
In particular, to reach both new and existing clients, social media can open doors. By creating unique and fun content
such as functional workouts and challenges, you’ll spark people’s interest and build a community where people share
their own experiences.

SUPER MODEL & ACTRESS
DIPANNITA SHARMA ATWAL
I made a very conscious decision early in
my life to stay away from alcohol, smoking
or other harmful substances.The decision
has helped me enjoy not just health benefits
but also benefits in the skin and hair
department.I have successfully prevented
most skin problems and have so far had no
premature hair problems.
Health Tips
Heard advice that seemed sensible? Let’s
bust some fitness myths and give you
better solutions instead:
Crunches is the key to abs –
Ab exercises strengthen your core, but
aren’t the magic ingredient to abs. Ensure
that you’re burning fat so your ab muscles
can show. Moves like double leg lifts, hip
twists and train track abs work better.
Carbs are bad –
Bad carbs like donuts and pastries daily are
bad, but good carbs aren’t. They provide
you with energy to workout. Healthy
grains like oats, and non-refined carbs
carry the fibre your body needs.
You can spot reduce fat –
No. Crunches won’t flatten your stomach
and squats won’t lean your thighs. Cardio
helps, but we tend to lose fat in certain
areas more and quicker than others. Diet
plays a huge role in weight-loss overall.
5fitness
myths you
think are
true

Expert Gyan
AMINDER SINGH
Certified International Fitness Coach, Educationist
and Online Fitness Consultant with over two decades
experience in the Indian fitness industry
The holy month of Ramadan has finally come, and
during this pious month our Muslim brothers do
not drink and eat anything from dawn to dusk. It
is believed that strict fasting is practiced to teach
you patience, self-discipline, resolve, modesty and
spirituality in life. It makes you grow as a true Muslim
and a good human being. And indeed, it does!
This month’s tip is dedicated to all our Muslim
readers on how they can celebrate the Holy Ramadan
without getting too fatigued while maintaining their
hard earned gains.
1. Mind Your Meals
Respect the rituals but try to keep away from the fried
and sugary food items as much as you can. If you
must eat, eat small portions. After breaking the fast,
always prefer to have lean proteins like whole eggs,
chicken breast, or tuna, and good carbohydrates
like brown rice, whole wheat pasta and oats. Before
sleep, incorporate foods rich in casein protein, like
paneer or a whole milk, in your diet.
2. Prefer Adapting A Fat Dominant Diet
Since, during Ramadan, we get a very small window
of 5-6 hours to feed ourselves, making the body
fat-adapted is the best thing you could do in this
holy month. Understand the science. In a normal
carbohydrate-adapted state the glycogen levels in
the body go down every 2-3 hours and therefore,
you feel low on energy. However, when you opt for
a fat adapted diet aka ketogenic diet a week before
Ramadan starts, it becomes much easier for the
body and brain to function optimally even during
the starvation period of almost 16 hours. Your body
optimally uses your stored fat for the energy in the
form of ketones which allows you to perform your
day to day tasks much more effectively as compared
to a carbohydrate adapted state. One can consume
eggs, lamb, beef, chicken, butter, coconut oil, desi
ghee, cream and make their favourite dishes out of
these ingredients. The bottom line is: 70% calories
should come from your healthy fats, 25% from
quality proteins, and just 5% from carbohydrates
(hidden carbohydrates).
3. Avoid Caffeine And Hydrate Yourself
During The Feeding Phase
Try to eliminate coffee, tea or green tea during
Ramadan. All these beverages contain caffeine,
which acts like a diuretic in your body. That is, it will
make you more dehydrated and you will feel even
more thirsty. Remember, the worst thing you can
do to yourself at this time is dehydrate your body.
Instead of tea, go for coconut water as it gives you
a decent amount of much-needed electrolytes and
helps you stay well hydrated.
So, this Ramadan, focus on the above mentioned
tips and celebrate Eid while keeping all your gains.
Ramadan Mubarak!
3 Tips to Celebrate the Holy Ramadan
Without Getting Too Fatigued
fitness CHECK

fitness CHECK
Are you sabotaging
your fitness goals?
You’ve taken the first step towards a healthy
lifestyle by working out and getting solid
nutrition. But in order to keep going, you need
to stop and assess your progress. Your fitness
routine should be a lifetime habit, not a means
to reduce an inch off your waist.
These pitfalls may make be unintentionally
sabotaging your efforts:
Too much too soon – You wouldn’t run a
marathon on Day 1.You need to start slow
and increase your body’s capability to handle
it. Don’t focus on quick results. Every step
counts, but take it slow.
Focus only on calories – Counting the calories
you eat and burn isn’t the answer to getting
the desired number on your weighing scale.
The quality and amount of food you consume
should help fuel your workout.
Mix things up – Don’t continue the same
workout, reps and weights, and expect
different results. Keep your body guessing
and break through plateaus by increasing or
decreasing the intensity, duration, adding
a new workout or shuffling the order of
exercises.
There’s nothing worse than being on a great
workout streak and being derailed by the flu.
Your mind says ‘Gym’ but your body says ‘stay
in bed and watch TV.’ But does working out
keep you sick for longer or should you sweat
it out?
It depends on your immune system’s response
to light versus heavy exercise and the type of
illness you have. Listen to your body signals.
If you’ve got a fever, diarrhea or body ache,
it’s not a good idea to work-out as your body
is fighting an infection and you shouldn’t be
spreading germs in the gym. It’s best to rest
and regain your strength.
If you’re only mildly uncomfortable because
of your illness, a little sweat won’t hurt. Keep
away from strenuous exercise. Some milder
exercises you could take on are walking,
cycling, Pilates and the stair stepper on a light
setting.
Let your body be your guide.
- Jade D’sa
Should you workout
when you’re sick?

The 6th Federation cup
hosted by GBBFA was held on
the 12th - 13th of April this year.
It was a great success with over
300 athletes participating and
competing for the physique and
body building championships
from all over the country.
Name of the Competitor Weight Unit
RAM MURTHY 55KG TAMILNADU
PARDEEP VERMA 60KG PUNJAB
MANPREET SINGH 65KG PUNJAB
BHUPENDRA SINGH 70KG UTTAR PRADESH
NOOR MOHAMMAD 75KG DELHI
MOHAMMAD SALMAN 80KG DELHI
DR GUNIT 85KG JAMMU & KASHMIR
ANMOL DEEP 90KG PUNJAB
S PRASAD 90KG TO 100 KG TAMILNADU
YOGESH 100 KG + HARYANA
JUNED MENS PHYSIQUE MADHYA PRADESH
HARLEEN SETHI WOMENS PHYSIQUE MAHARASHTRA
Title Winner :
Pradeep Verma - Punjab
Best Poser :
S Prasad - Taminadu
Most Improved Body Builder:
Joel Gonsalves - Goa
Team Champion :
Punjab
Team Champion Runner Up:
Maharashtra
Team Champion 1st Runner Up:
Goa
WINNERS LIST

87 | KRUNCH TODAY | MARCH 2017

SHWETHA BHATIA
(Registered Dietician And Fitness Athlete)

EXPERT TALK
Areourfoodchoices
beingmanipulated?Are food companies playing a part in the kinds of cravings we have?
In fact, it may just be a self-reinforcing loop: humans develop habits
from consuming a certain type of food and continue seeking out
these foods, and companies keep trying to meet their tastes and
reinforce these cravings.
Companies perform this search systematically, coming up with
systematic variations of the types and amounts of ingredients and/or
seasonings in the same food product. There may be different bliss
points for one food, for example in coffee – some like strong 'dark
roast (coffee) brews' while others prefer regular or weaker 'lighter
brews.'
It is human nature to gravitate towards the sweet and savoury, and
gradually, bliss points have been engineered even for products
that are traditionally not sweet. Consumers no longer know natural
sweetness.
Sensory-specific satiety: Why we overeat at buffets
There is another aspect to bliss point that companies must
consider– when the consumer feels satiated from eating a certain
food. This occurs due to “sensory specific satiety”. In essence, the
consumer experiences a temporary decline in pleasure derived
from consuming a certain food, and consequently has his appetite
renewed when he is exposed to a new flavour or food.
To get around this, companies crank up the taste experience
provided, so that even if the level of sensory satisfaction drops, it
remains at a level high enough that the desire to consume will still
hold strong until the consumer finishes the product (or even after,
leading to second helpings). This may cause the consumer to eat
more than they should.
This is commonly done by having a variety of ingredients in one
food product to ensure texture and flavour variety, and may explain
why people can claim to be full but still have room for dessert,
which presents a wholly different set of tastes.

TAKE CHARGE!
1. GO FOR THE PROTEIN
Protein has a more satiating effect than
carbohydrates.
2. AVOID EXTREME HUNGER
Hunger gives rise to reaching out for unhealthy
food when shopping or at the restaurant.
3. ADD SOME FAT TO THE DIET
It keeps you full longer- Consider sugar free
peanut butter, nuts or avocado.
4. WEAN THE PALATE
It is possible to train oneself to prefer less sweet
or salty.
5. BE MINDFUL WHEN EATING
Examine whether the food craving arises from
true hunger, or something else such as stress,
lack of sleep or psychological hunger arising
simply by looking at the forbidden food.
6. CHECK THE GROCERY CART
Make sure at least 90% of the groceries bought
are healthy choices. Do not fall prey while
walking down the supermarket aisle. Check food
labels.
7. PLAN MEALS
By already anticipating what one is to eat, the
factor of spontaneity is eliminated. An expert can
also help plan a cheat meal without disrupting
your regime.
8. GO KETO
Having understood that fat and protein are
more satiating, it is a good idea to switch to
the ketogenic diet that completely eliminates
the vicious cycle of craving and bingeing. We
know that carbohydrates (whether sourced from
fruit, pulses, cereal or potatoes) are ultimately
released as fructose or glucose in the blood
stream after digestion. This triggers the release of
insulin proportional to the carbohydrate load; in
healthy individuals. Insulin drives the carbs into
cells, creating a drop in the blood glucose.This
generates a fresh cycle of hunger/craving and
eating, maybe bingeing. Additionally, carbs are
stored as glycogen (liver/muscle). These stores
are limited to the supply from the diet. Hence, to
constantly replenish stores, one is required to eat
every 3-4 hours. Eliminating carbs can break this
cycle altogether!
On a well planned ketogenic diet, proteins
can be used for the much needed glycogen
replenishment post workout plus repair muscle
tissue.
9. PARENTING
A study on teens showed factors influencing food
choices included parental influence on eating
behaviors (including the culture or religion of
the family), benefits of foods (including health).
Suggestions for helping adolescents eat a more
healthful diet include making healthful food
taste and look better, limiting the availability of
unhealthful options, making healthy food more
available and convenient, teaching children
good eating habits at an early age, and changing
social norms to make it “cool” to eat healthfully.
Modification of parental variables known to be
associated with obesity-promoting behaviours
in pre-school children may show promise as
an obesity prevention strategy, since it is very
difficult to reverse obesity in older children.
10. NEVER PLAY VICTIM
It is important to tell yourself from time to time
that healthy choices are made by you rather than
forced upon you.

A Cops’ Class in Indore
on Fitness and More...
Kaizzad Capadia, a well known
fitness educationist and director of K11, held a class
on fitness and diet for the policemen at the police
control room auditorium at regal square in Indore
city on Saturday.
The policemen had gathered in numbers to seek
expert advice from India’s top person on diet and
nutrition.
Kaizzad in his interview said “For Indian police,
staying fit is of paramount importance due to the
incredibly stressful nature of the job. I thus consider
this initiative as my ‘Swastha Bharat Abhiyaan’.”
The K11 academy of fitness sciences is said to be
the only fitness institution in India which is funded
by the National Skill Development Corporation
(NSDC) under the Ministry of Skill Development
and Entrepreneurship (M.S.D.E)
Kaizzad said that the NSDC has very generously given rupees 8
crore to invest in setting up schools for teaching fitness sciences
across India. He further stated that the purpose for investing such
a huge sum is to build a fitness industry in order for the youth to
sharpen their skills and grow it to over 55,000 skilled trainers by
the year 2025.
The seminar was packed with many queries coming in from the
police officials regarding what to and what not to eat. Kaizzad
suggested the officials to take in quality food in order to remain fit
and active and for the ones who do not eat nonveg he suggested
to go for brown rice and green leafy vegetables which will provide
them the necessary energy to keep going.
KT

Urvashi
RautelaThe face of
International
Health and
Fitness
Festival 2017.
Let’s hear it from the lady herself what the event
means to her.
It’s not just us models and actresses who feel the
need to be fit. More and more people from all walks
of life are today cued in and interested in keeping fit
and leading a healthy lifestyle, and I genuinely feel
this event is an incredible opportunity for this city.
The IHFF with its gamut of products and solutions,
innovative and creative side-events and engaging
competitions, will definitely prove valuable to all
enthusiasts to meet the fitness demands of their hectic
urban lifestyles. I myself being a fitness devotee am
proud to be associated with IHFF and I’m excited and
looking forward to this fantastic show.
Photographer
Rahul Jhangiani
Fashion Stylist
Sanjana Batra
Cover Story

Fitnessto me is not a destination,
it’s a way of life; a life of positive
thinking, daily exercise, healthy
eating, dancing like crazy, being
happy.
Urvashi's daily
fitness routine
I follow quite a rigid and
disciplined fitness routine. I
hit the gym at least 4 times a
week where I mostly do weight
lifting and stretching exercises,
plus I spend an hour on the
treadmill. If for some reason
I cannot make it to the gym,
I go running or jog-ging. I
also practice yoga two days a
week to make my body more
flexible and keep it healthy.
What powers you?
My morning breakfast which
usually comprises 3 eggs and
a glass of milk or juice is what
really powers me up, so I never
ever skip breakfast. To keep
myself fit I mostly eat home-
cooked simple meals which
include roti and sabzi and I
keep dinner light with maybe
a bowl of soup or dal and rice.
Not to forget the water. I drink
plenty of water to keep myself
fit and my skin hydrated.

Your message to today’s youth…
Be fit, be healthy and be happy!
Your favourite workout routine…
I love dancing and I consider it to be the best
routine to lose weight and keep fit as compared
to exercise, and it’s a lot more fun too.
Your favorite quote…
Do something every day that will bring you
closer to your goals.
You in 4-5 words…
Disciplined, Diligent, Meticulous and Elegant
Your best feature…
Being a fitness freak and having worked hard
towards achieving a sculpted body, I would think
it is my figure.
You look good in…
Low rise black cigarette jeans and a simple cold
shoulder baby pink ruffle blouse

• Let’s begin with understanding what is IHFF.
The IHFF – International Health, Sports and Fitness Festival
is a flagship event focusing not only on health & fitness, it
also covers all aspects of the 680-720 Billion INR wellness
market, as well as India’s next big industry – SPORTS!
Our aim at ABEC is to provide through IHFF, countless
opportunities for creating a better, fitter, and healthier you!
IHFF 2017 will showcase a wide range of products and
solutions covering Fitness and Sports equipment, Sports
Nutrition, Gym and Strength Equipment, Technology
solutions, Health and Beauty products, Apparel, Wellness
and Healthcare products and many more aspects of this
vibrant market.
This one of a kind event which is being envisioned as one
of Asia’s largest platform for Sports and Fitness, will take
place at the Bombay Exhibition Center (BEC)
from 13th to 15th October, 2017, will draw
athletes, fitness enthusiasts, businesses, and
spectators from around the globe. This event
is sure to motivate and inspire! It provides the
perfect landscape for individuals of all ages to
celebrate strength, health, life and beauty. If
your brand seeks to improve strength, health,
and life, IHFF is the perfect platform for you!
• There is going to be business to business
marketing? What do you have to say of something like
this happening at a health and fitness festival?
The IHFF has been primarily conceptualized as a strategic
B2B event which will stimulate brand awareness and brand
recall in the burgeoning health, sports, fitness and wellness
industry in India. Expo features like ‘Connect’ instigate
express meetings between exhibitors and distributors, thus
optimizing the generation of business leads. It is THE ideal
platform to connect ‘business to businesses’.
The show will undoubtedly work as a principal catalyst,
connecting key players of the industry with existing clients
and potential new business partners, as well as end users,
and will offer a perfect platform for global and local brands
to deliver the true potential of the vibrant industry on the
expo floors.
• How excited are you about IHFF?
It has been my deep-seated vision to bring the world of
health and fitness to India, right here on our doorstep. And
today the IHFF is all set to become the most exhilarating
fitness festival this continent has ever seen! So goes without
saying - I’m extremely excited. The enormous effort taken
by the organizers and the commitment and passion from
our exhibitors this year is all leading to a sell-out scenario.
The devotion of the exhibitors, only in this second edition
of the show, has by far exceeded my greatest expectations.
With such spirited participation by the exhibitors, visitors
to the show may look forward to viewing a diverse range
of international representation as well as local companies
showcasing an entire spectrum of health and fitness
products and solutions.
• In what way is this event going to be beneficial for
expanding the business of the participants?
The event will attract more than 1000+ visitors from the
15–18 age group and 25000+ visitors from the
18–40 age group hobnobbing with the 5000
odd fitness experts and 10000+ trainers at the
show, we are also inviting 40000 trade buyers
- that include distributors, dealers, academies,
real estate developers, hospitality professionals
and sports coaches of various public and
private institutions - all of whom would be
wanting to source equipment and solutions for
their individual and institutional fitness needs.
I would think these numbers say it all!
Having said that, as organizers our focus is also definitely
on achieving ROI for the exhibitors! For this reason,
the show has been purposefully crafted to be beneficial
to participating exhibitors by incorporating educative,
informational and entertaining programs and features
on the sidelines of the expo, all of which will play a
role in expanding their business… from CONCEPT TO
COMPLETION
• Please throw some light on the competitions which are
going to be held?
Oh there are a whole lot of them! Responsive to the
presence of 40000+ trade visitors and experts across the
span of 3 days, IHFF will feature the coveted Joe Weider’s
Olympia Amateur India and Sheru Classic to deliver a host
of programs which include STRONGMAN AMATEUR
CHAMPIONSHIP, SPINATHON CHALLENGE, GUEST
This one of a kind event is being
envisioned as one of Asia’s largest
platform for Sports & Fitness
MANISH GANDHI, Managing Director, ABEC

POSING, FEMALE & MALE MODEL SEARCH, CROSSFIT,
BOMBSHELL WORKSHOP, SUPER GYM, SHIVFIT - THE
BATTLE OF THE FITTEST and more. The entire schedule
will be found on our website and social media soon.
• What is the USP of the event for the attendees?
“INTERACTING WITH THE RIGHT CHANNELS” is the
foremost USP. As one of the most popular and strategic
events related to India’s booming Health & Wellness
industry, IHFF 2017 will bring together key players of the
industry, enabling visitors to not only source countless
solutions, all under one roof, but to do it through the right
channels. The show is supported by various government
and important industry associations such as – Ministry of
Ayush, IAF, the Make in India initiative by the Government
of India, Federation of Indian Chambers of Commerce &
Industry, to name a few, thus ensuring visitors that IHFF is
the right platform for them.
• How differently do you look at this event compared to
other expos happening in India and in Asia?
Other expos are no competition to IHFF, and that too is an
understatement. I am positive that there is NO other health,
fitness or body building expo that offers this kind of milieu
where exhibitors get a great platform for brand building
and consolidating their position in this industry, while
visitors get not just products but a “holistic experience”.
KT
EXPERT TALK

EAT RIGHT
BELL PEPPERSBell peppers, also known as capsicums in India, are generally found in green colour,
although red, yellow and purple also abound nowadays. Peppers are a wealthy source
of antioxidants and vitamin C. The red and green variety are said to be more effective as
compared to the others, as they are high in in para-coumaric acid. This acid is a derivative
of ‘cinnamic acid’, and it lends the typical mildly-pungent flavor to the peppers.
MAY 2017 | KRUNCH TODAY | 6266 | KRUNCH TODAY | MAY 2017
BENEFITS
Low Calorie Content: Capsicums contain very
few calories. An added bonus is that they are
a high source of vitamin C and vitamin A.
So, whenever you make a salad, add some
colorful capsicums and their seeds. Along
with enhancing the look of your dish this will
also give it a crunch and taste delicious while
keeping a check on your calories too.
Good For The Skin: One benefit of bell
peppers is that they are really good for the skin,
especially the red variety. They keep your skin
looking youthful and glowing. Also, the vitamin
E present in them makes your hair beautiful and
healthy looking.
The Seeds Are Of Great Help Too: Consuming
bell pepper seeds is good for people suffering
from bad cholesterol. These seeds also help in
controlling diabetes.
Helps In Cancer Prevention: The sulfur content
in bell peppers is of great importance, as it
helps in protecting a person from certain types
of cancer.
Improves Night Vision: Bell peppers contain
vitamin A which is good for the vision,
especially during the night.

Salad Pizza!
Enjoy your bell peppers on the world’s healthiest
pizza!
For pizza base use Ezekiel wraps, which contain six
sprouted grains and legumes.
INGREDIENTS:
Ezekiel wraps
1/4 cup (60 mL) goat cheese or dairy-free cheese,
grated
1 tbsp. (15 mL) basil pesto, dairy-free
1 small green zucchini, shredded
1/4 large red peppers, cut into strips
4 garlic stuffed olives, sliced
4 snap peas, sliced
1/2 tsp. (2.5 mL) fresh rosemary, chopped
1 tsp. (5 mL) dried parsley flakes
DIRECTIONS:
1. Place wraps on cookie sheet and low broil for 2
minutes on each side.
2. Sprinkle cheese evenly across entire wrap and broil 1
minute more.
3. Spread pesto evenly over cheese, then arrange the
zucchini, peppers, olives and snap peas.
4. Top with rosemary and parsley. Makes 2 pizzas.
Source: Chatelaine.
Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach
trouble with the fresh ginger in this natural remedy smoothie
recipe.
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend
until smooth.
NUTRITION (per serving)
157 calories, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs,
28 g sugars, 1.5 g fiber, 5 g protein
MORE: The Drinkable Cure for Gas and Bloating

A gold medallist in the senior Mr India category and a body
transformation specialist, Sumit Banerjee from Kolkata
has bagged no less than 15 titles till date. He has a varied
knowledge of sports nutrition, supplements and sports
medicine. Sumit has single-handedly transformed himself and
reached where he is now, and also has a website of his own
where he trains people online for contests and events.
Here Sumit discusses his future plans and training patterns and
his journey to this enviable level of success.
Sumit, tell us something about your expedition into fitness?
I used to be a full time IT guy with 15 years’ experience. In
2011 I joined the office gym, where a trainer showed me a pic
of a local bodybuilder whom he had trained. I asked the trainer
to make me like the bodybuilder. I too wanted to participate
in competitions. The trainer laughed in my face: “You can’t do
this; it’s not everybody’s cup of tea.” Then and there I decided
to prove him wrong and joined a regular gym and started
preparing myself to achieve my goals. I did not have any trainer
at the time. So I started making my own plans, taking the trial
and error path. I learned so many things from my own mistakes
during the training. I started competing in bodybuilding
competitions and over a period of time I gained the confidence
for competing with the best, and even beating them, and was
able to get the ‘KolkataShree’ title, and the Mr Bengal title 4
times.
3 years back I opened my own gym. I had never thought that
one day my passion would become my profession. One year
back when I felt that I was good enough to work in this field I
quit my IT job, and started giving maximum time and effort to
my gym. I prepared others to transform and make them stage
ready. Currently I’m associated with a couple of renowned
health clubs (both, private & govt.) as their chief consultant. I
provide online training and I run and judge successful shows
like Body Power, Fit Factor regional tour, FitExpo, and others. I
am the first athlete ever sponsored from West Bengal. I’m also
the first person to bring International athletes to West Bengal.
And I’ve introduced the Fitness Model & Men’s Physique
categories too. It’s been more than 2 years now that I have been
coached by the most renowned & experienced transformation-
king, Harry Sandhu. Whatever I’ve achieved today is only
because of him. Though I call him Sir, he is really family, he
is everything to me. I trust him, I follow him, and I love him
blindly.
Tell us something about your body transformation experience?
From being told to not bother to achieve the body I desired
to the present, I have been challenging myself and staying
positive. Training on one’s own is not easy, especially when
you know precious little about how to. The day I started
training myself is the day I started adopting and evolving new
techniques and methods. Nonetheless, the first ever great
transformation seen by myself was in 2012 where I had felt that
“Yes! My body is really getting somewhere.”
How do you deal with your clients who come with differing
goals and perspectives?
Yes! I have clients coming in with varying goals; a few want to
prepare themselves for contests, a few for weight loss, and a
few for general fitness. I always ask them their goals before they
join my training programme. After getting all the information
I start making their diet, supplement & workout plans and set
a desired timeline for them to achieve their targets. Based on
their mentality however, I always connect with my clients.
Because at the end of the day everyone has a different thought
process and I strongly believe that working out at the gym and
achieving your fitness goals is a mind game. So the first step
is to achieve your target mentally; only then you’ll be able
‘The first step is
to achieve your
target mentally;
only then you’ll
be able to
achieve your
goal physically!’
Sumit Banerjee

to achieve your goal physically. For which I keep my clients
motivated.
What is your workout routine?
I don’t really follow a specific plan. I change my routine as per
my current body condition. But having said that I do have a
standard routine.
Day 1: Morning – Cardio for 1hr followed by Core.
Evening – Chest+Back: DB Incl Fly (30reps X 5sets),
Smith Machine Incl Bench Press (20reps X 3sets),
Smith Machine Flat Bench Press (30reps X 5sets),
DB Flat Fly (30reps X 4sets), DB Pullover (20reps X 4sets)
Chin-ups (20reps x 4sets), Latpull down Front (30reps X 5sets),
Latpull Down Back (30reps X 4sets), DB Both Hand Row
(35reps X 4sets), Smith Machine Shruggs (20reps X 5sets).
Evening – Biceps+Triceps: EZ Bar Curl (20reps X 4sets), DB
Alt Incl Curl (20reps X 5sets), EZ Bar Preacher Curl (20reps
X 4sets), DB Both Hand Hammer Curl (20reps X 3sets), DB
Concentration Curl (15reps X 3sets).
Triceps Cable Push down (20reps X 3sets), DB Overhead
Extension (20reps X 3sets), V-Bar Push Down (20reps X 3sets),
Bench Dips (20reps X 4sets), Close Grip Push-ups (20reps X
4sets).
Evening – Shoulder+Legs: Smith Machine Shoulder Press Front
(20reps X 3sets), Smith Machine Shoulder Press Back (15reps X
3sets), DB Side Raise (40reps X 4sets),
EZ Bar Upright (20reps X 4sets).
Smith Machine Squat (20reps X 3sets), Leg Press (40reps X
4sets), DB Walking Lunges (40reps X 5sets), Lying Leg Curl
(40reps X 3sets), Leg Ext. (50reps X 3sets), Calf Raise (30reps X
3sets).
Do you follow any specific diet plan which you would like to
share with us?
I do follow a proper diet plan which Harry Sandhu has devised
for me. I focus on having more protein compared to carbs.
Throughout the year I follow a strict diet plan so that I don’t
damage my physique by gaining fat rather than proper lean
muscle mass. During my off-season I have more protein as
compared to carbs. And I do measure all my food before
making a meal. I don’t follow typically boiled, without salt,
without spices food. During my prep also, I have chilli chicken,
palang chicken, etc., but only home cooked.
You have won various competitions time and again. Any
advice you would like to give our readers in order to motivate
them?
Start to believe in yourself, always stay, think, and say positive
things. Do not ever listen or pay attention to negative things/
naysayers. Do proper research before hiring a coach. If you
want to compete then always try to see/visualise yourself
performing onstage and try to believe and visualise that you
won the championship and are getting the trophy from the
judges. Make a target; proper planning should be done to
achieve that, always stay focused, be honest with oneself, work
hard and always maintain a proper diet plan. This will definitely
bring you closer to your desire/target.
What are you planning on to do next?
My next target is Asia & World Championship. And I would
like to take my state and country to the next level in the fitness
industry by winning more championships and sharing my
knowledge of fitness with the youth to create awareness of
body building.
Who is your fitness icon?
There are many; Arnold Schwarzenegger, Frank Zane, Ronnie
Coleman, Jay Cutler, Denis Wolf, Phil Heath, to name a few.
And for physique athletes my favourites are Jeremy Buendia,
Ryan Terry, Tom Coleman, and Sergie Constance.
KT

Golap Rabha won
the gold medal at the
bodybuilding championship
organized by World
Amateur Body Building
Amateur (WABBA) on 25th
and 26th of March, 2017.
Congratulations to
Siddhant Jaiswal
on winning the
Maharashtra Shree
2017 title.
Sports
Sparklers

Vijendra Singh
My kind of Friday night party
@varsha_fit
Monday’s are the best days of the week, don’t let Friday
lie to you. Take a deep breath and start this week off
with zeal; a new week is a fantastic opportunity to do
something great!
@simeonpanda
DOES YOUR WORKOUT MAKE YOU FEEL
STRESSED OR ENERGISED???
IN MY CASE, IT HEALS ME
@sonali_swami
Sonali Swami
Varsha Fit
Simeon Panda

Rakhee Vaswani is a celebrity chef, culinary
expert, food consultant, teacher, author,
cooking show host, entrepreneur and above
all, a food lover at heart.
Certified by Le Cordon Bleu at Gordon
Ramsay's Tante Marie in London, Rakhee
began her culinary journey at the tender age
of 11, keenly observing her aunts cook delicious
food that caught her fancy (and her heart).
Touted to be the 'Desi Nigella' of India, Rakhee
is a natural with flavors and textures, her
biggest asset being her strong palate and a
deep rooted passion for the culinary arts and
food the industry.
Chef Rakhee
Vaswani
Food Enthusiast,
Author, TV show host,
Culinary Consultant,
Celebrity Chef &
Owner of Palate
Culinary Studio &
Academy
Grilled salmon & sautéed vegetables
with dill cream sauce
COOKING TIME: 6 MINS.
PREPARATION TIME: 20 MINS.
CALORIE COUNT: APPROX. 260
SERVES: 2
METHOD
1. MARINATION -
Take two fillet of salmon and marinate them with dill,
butter, mustard, lemon juice season and keep it aside to
marinate foe few minutes
2. SAUCE -
Take a pan heat it up make small white roux add fish
stock to it after getting required consistency close the
heat and mix the cream and chopped dill leaves to the
sauce
3. SAUTÉED VEGETABLES-
Blanched the vegetables and keep it aside add the garlic
and butter to a pan heat it up add the vegetables to the
pan and toss it and serve it making a bed
4. Grill the salmon for 3 minutes each side and place it on
the bed and serve with hot dill cream sauce
INGREDIENTS
MARINATION
• Salmon fillet – 2nos
• Dill chopped – 5gm
• Lemon juice – 2 tsp
• Mustard – 1tsp
• Butter – 2tsp (melted)
• Salt pepper to taste
SAUCE
• Fish stock – 50ml
• Cream – 20ml
• Dill – 10gmr
• Salt pepper to taste
• Butter- 2tbsp
• Flour – 2tbsp
SAUTÉED VEGETABLES
• Garlic – 2 tsp
• Butter – 1 tsp
• Zucchini green – 5gm (batons)
• Zucchini yellow – 5gm (batons)
• Pepper – 10gm

COOKING TIME: 5 MINS.
PREPARATION TIME: 15 MINS.
CALORIE COUNT: APPROX. 140
SERVE: 1
METHOD
Take a pan heat it to medium heat, add in
the vegetable stock and boil the amaranth
for 15 minutes. Then strain and keep it to
cool.
Take a pan, add oil, and add the mire
poi and sauté for a while. Add the boiled
amaranth, stir for a while, then add the
coconut milk and lemon juice and mix it
well. Then add the beans and sauté for a
minute.
Add the raisins, the slivered carrot and
green of spring onion and mix and season
well.
Take plate, make a cold bed of roman
lettuce, place the amaranth salad on it and
garnish it with spring onion white and
basil oil.
Amaranth three bean slivered
carrot salad with basil oil
INGREDIENTS:
• Amaranth -50gm
• Carrot Julienne -10gm
• Blanched French beans – 4 gm
• Coconut milk- 1 can
• Lemon juice-2 tsp
• Curry powder - 1tbsp
• Kidney bean can – 4gm
• Raisins – ½ cup
• Roman lettuce -10gm
• Sugar – 2tsp
• Red eye bean can – 4gm
• Spring onion -1/4 cup
• Stock – 300ml
• Salt & pepper to taste
• Basil oil – 2tsp
• Mire poi of vegetable finely chopped
(carrot, onion, celery, garlic) -5gm

The nation’s favourite CEO and
fitness mentor chose to deliver
a workshop on one of the most
sought-after rewards: ‘How Can
One Get Brands to Sponsor
them?’
Nick Orton has been in the fitness
industry for over a decade now
and what fascinated him is that
the majority of the questions
coming from India have revolved
around sponsorships. On a special
request he decided to make a
workshop out of it, where he
spoke about how to segment,
target and become brand ready –
step by step. The workshop was
spread out across three major
cities where he received most of
the queries from—New Delhi on
30th March’17, Kolkata on 31st
March’17, and Mumbai on 4th
April’17.
The nation’s beloved bodybuilder
Sangram Chougule, who will soon
be visiting BodyPower UK in May
2017, graced the occasion and
shared his pearls of wisdom too.
How to Get
Big Brands to
Sponsor You
by BodyPower CEO, Nick Orton

Sangram said,” If I have to sum up my
experience of Nick Orton’s workshop
in one word it would be ‘astonishing’.
It was a one of a kind initiative
taken by one of the industry’s most
knowledgeable persons that we have
among us today. Guiding the fitness
professionals to choose right brands for
themselves can be absolutely critical
for their professional career, and Nick
Orton did it with absolute perfection.”
The public response to Nick’s
workshops has been phenomenal
and on public demand there may
be a version 2.0 of the same soon!
Meanwhile we have put together some
testimonials of the aspiring athletes
from different cities that sums up well
to a good read.
Arrti Khaitan, Fitness Coach,
Group ex-trainer and
Transformation Specialist (Mumbai)
Post the session, following the tips has really helped me
improve aesthetically as well as professionally. Guidance
on career is of crucial importance especially when one
attends public-figure’s meets like these. It definitely
increases confidence in upcoming athletes in an industry
which is growing globally.
Since the session was held at the beginning of the year
the second half of the year looks promising for me. I am
geared up for my next competition!
Sourabh Singh Pardeshi, Certified Personal
Trainer and Chef (Pune)
Nick Orton’s recent session regarding “How to Get Big
Brands to Sponsor You” was an amazing experience. It
gave an insight into the process of being sponsored right
from approaching a sponsor, selling your talent, up until
landing the desired sponsorship. The session covered
how to carry on business communication, professional
etiquette, etc. The session was a “Tour de Business
Management”. Totally worth it.
Shoaib Jamal, Powerlifter and Aspiring Athlete
(Kolkata)
Knowledge is power; when it comes from Nick one can
be sure that it is surely something powerful. I was lucky
to attend his seminar in which he gave us the whole
concept of how to get big brands to sponsor you and
it was really an amazing experience. I learnt a lot from
him as he discussed some vital points to attract sponsors.
Kolkata had never witnessed such a seminar ever before. I
am really thankful to Nick sir and team BodyPower.
Irvin Khurana, Personal Trainer and a
Nutrition Consultant (Delhi)
Before attending the workshop, I used to think all
that is required to get sponsored is a good physique,
communication skills, social following, knowledge, self-
maintenance, achievements, and that sponsorships aren’t
about money, they are paid only in products.
The actual thing I learnt here are that the things required
are:
• Social Following: Not just that how many friends and
followers you have on Facebook and Instagram, but
what is the age of the people you attract and for what?
• Communication Skills: How well you communicate
with the sponsor and present yourself.
• Self Maintenance: How well you maintain yourself
and carry yourself.
• Type of Sponsor: What type of Sponsor you would
like to go for? BIG or SMALL & NEW or OLD.
• Type of Product: With what product do you want to
get associated with.
• More often you get sponsored with products and not
monetarily.
Also, some of the things said were pretty unconventional.
Surely, I’m going to carry this advice with me throughout
my career!
KT
Nick Orton with athelete
Sangram Chougule

Release date: May 6th 2016.
Cast: - Kevin de Paula as Pelé,
from age 13 to 17
Leonardo Lima Carvalho
as Pelé at age 10
Directed and written by
Jeff Zimbalist and
Michael Zimbalist.
Pelé: Birth of a Legend is an American
biographical film about the early life of
Brazilian footballer Pelé
Born EDSON ARANTES DO
NASCIMENTO, but nicknamed DICO
by his parents, the man that football
fans around the world would forever
come to know as PELE grows up in
the poor Brazilian village of Bauru.
After Brazil's devastating loss in the
1950 World Cup final, a nine-year-
old young Dico makes the bold and
unlikely promise to his father that
someday he will go on to win a World
Cup for Brazil. Dico grows up helping
his father in his janitorial duties at the
local clinic every day after school to
help his family get by. One day Dico
joins his mother to work cleaning
the house of a wealthy factory owner,
and overhears their son JOSE and his
friends discussing a local youth football
tournament and a famous professional
scout that will be in attendance. When
Dico mispronounces the name of a
locally known goalkeeper, Jose and his
friends make fun of him, nicknaming
him "PELE", a name he initially
loathes. Dico convinces his friends to
enter the tournament, where they do
well and make it to the final game,
only to face Jose and his friends. They
lose the final, but only after a dramatic
comeback to almost tie the game
thanks to Dico's showcase of incredible
skill and embrace of Ginga: the joy and
spirit of the Brazilian people. After the
tournament, the professional scout
makes Dico an offer to try out for
Santos FC, a professional soccer club.
ThePelenamefollowshimashetravels
to Santos, Brazil, where he moves up
through the youth squad to the reserve
squad and eventually works his way
up to the professional level team. His
unorthodox Ginga style of play is of
great concern to his coaches, but they
can't argue with results as he leads the
team to several victories. At age 16,
Dico gets a most unlikely call to join the
Brazilian national team for the 1958
World Cup, where he learns that he'll
have to compete for a starting position
with a new hotshot player - none
other than his childhood rival Jose.
Competition for starting positions
and style of play is intense, and Dico
injures his knee during a practice,
with everyone fearing that he will
have to be side-lined from the entire
tournament. But it is too late to replace
him, and he travels with the team to
Sweden for the 1958 World Cup. Jose
is chosen to start while Dico undergoes
treatment for his knee injury, and
Brazil just barely progresses on from
the elimination group stage. Just as
Dico is cleared to play, Jose suffers
an injury, and Dico replaces him in
the starting team. Brazil barely makes
it past the USSR and onto the semi-
final with France. At halftime, with the
game tied, Jose reveals to Dico that he
is in fact not injured, but that he took
himself out of the game so that Dico
could play, having finally realized that
the Brazilian team must be proud of
who they are and embrace the "Ginga"
style of play, reminding Dico of the
way he displayed a few years earlier
at the youth tournament. Bolstered
by Jose's support, an inspired Dico
scores three goals and leads Brazil past
France and onto the World Cup final.
In spite of overwhelming odds against
them, Brazil rallies behind Dico and
the Ginga style, and beats home team
favourite Sweden in a stunning upset.
Playing this unique and breath-taking
style, for which football would forever
become known as "the beautiful game",
and led by Dico, now known as Pele,
Brazil wins its first ever World Cup and
becomes the first nation to ever win a
World Cup while playing outside of its
own continent. A legend is born!
M IE
REVIEW
PELÉPELÉ
MOVIE REVIEW, MAY 2017
BIRTH OF A LEGEND
MOVIE REVIEW

Method:
Line up 4 parfait glasses. Spoon 2 tablespoons of yogurt into
each glass and smooth surface. Spoon 2 tablespoons of granola
overtop and smooth surface. Spoon 2 tablespoons of fruit
overtop and smooth surface. Repeat the process, adding a bit of
honey here and there, to taste.
Ingredients:
• 2 cups plain yogurt
• 2 cups of your favorite granola
• 2 cups seasonal fruits (mango,
raspberries, blueberries, strawberries,
and/or other fruit such as bananas,
peaches
• 4 tablespoons honey
ED SHEERAN,
NYLA & KRANIUM –
SHAPE OF YOU
MAROON 5 & FUTURE –
COLD
IGGY AZALEA –
MO BOUNCE
YELLOW CLAW,
DJ SNAKE & ELLIPHANT –
GOOD DAY
GORILLAZ &
JEHNNY BETH –
WE GOT THE POWER
STEVE AOKI & LOUIS
TOMLINSON –
JUST HOLD ON
LORDE –
GREEN LIGHT
KATY PERRY & STEPHEN
MARLEY – CHAINED TO
THE RHYTHM
MURA MASA &
CHARLI XCX –
1 NIGHT
BETTY WHO –
YOU CAN CRY
TOMORROW
Cardio
Charts
Yogurt Parfait with Seasonal Fruits,
Honey & home-made Granola
Breakfast Recipes – Poetry by Love and Cheesecake

Mukesh Gahlot
Deepika Choudhary
Ronnie Coleman
Dana Linn Bailey
1st
3rd
13th
30th
MAY
Upcoming Events Calendar 2017-18
02 15th July 2017 FEA - Fitness Excellence JW Marriot, New Delhi Awards
03 22-24th August 2017 Sports India 2017 Pragati Maidan, New Delhi
04 13-15th October 2017 IHFF / Olympia Amateur Bombay Exhibition Centre
Shru Classic Mumbai
05 4-5 November Body Power Expo New Delhi
06 28th November 2017 Talwalkars Classique 2017 Shri Shanmukhananda Hall
Sion (E), Mumbai.
07 12-14th January 2018 BodyPower Expo Bombay Exhibition Centre
India 2018 Mumbai

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