A National Level Karate player, Satish Kurapaty’s journey towards fitness started when he was just 12 years of age. After years of dedication and rigorous practice he achieved a Black Belt. Thanks to his special and personal trainer in Karate, Satish himself is a Karate trainer in Mumbai currently. His biggest achievement is not his own but the fact that many of his students have been able to achieve a Black Belt. According to Satish, fitness is a way to get closer to oneself and get to know your strengths and weaknesses. Nutrition is all about rejuvenating yourself

About Satish Kurapaty

January 15, 2018 By Satish Kurapaty 1 Comment

How walking helps to overcome stress?

Stress is inevitable in one’s life given the fast-paced life all of us lead. And, stress is something that can take over us completely it in its clutches if do not make an effort to overcome it at the right time. There are many ways you can minimize and cope with stress.

‘Walking’-Most believe only helps in weight loss or get into shape. But, it’s more than that it actually also helps in overcoming stress. Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Walking emotionally is one way to get rid of stress or lower your stress levels.

Any kind of Aerobics exercise (more than 2 minutes of walking is Aerobic exercise) has the power to swing an individual’s mood. If it is done every day it can enhance self-esteem and overcome depression.

How is it possible?

Pumps up your endorphins:- Walking increases your overall health and your sense of well-being and peps you up to take more steps every day. Walking also has some direct stress-busting benefits. Whenever you do any kind of aerobic activity you release endorphins (feel-good hormones) the higher your level of endorphins, the greater your sense of calm and well-being. No wonder that walking can make you feel so good.

Meditate in motion:- After a fast-paced game of racquetball or several laps in the pool, you will often find that you have forgotten the day’s irritations and concentrate only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.

Improves your mood:- Regular Walking can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression, Stress and anxiety. Walking can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these walking benefits can ease your stress levels and give you a sense of command over your body and your life.

So whenever you feel you are stressed or depressed go for a walk and come back feeling good and stress-free.

December 2, 2017 By Satish Kurapaty Leave a Comment

Get out in the cold, get fit-Benefits of winter season

Winter if not very cold is a very pleasant season. We feel quite lazy during this season, like to cuddle under our blanket and not feel like getting up from the bed early in the morning. More often than not we just like to sleep and let the day pass by.

Today, I would like to share some very interesting and informative information on how we could utilise this season to our benefit. If You intend to have a lean or bulky body , this is the right season to start.

Winter season is mostly dry season unless ofcourse it snows. Winter sky is clear and blue and sun is mild and warm. Sum comes out very late and when it does comes out its not too hot but, pleasant.

Cold whether boosts our endurance and keeps us happy. Calorie burn can be higher in the cold, as the body has to expend energy on staying warm.

Here are some benefits of workout during winter season.

Burn up more: – This is probably the best and most popular perk. Because your body is working hard, your metabolism revs up and your body burns more calories and fat to produce energy for your workout.

Endurance boosts up :- By challenging yourself in the cold weather, you are strengthening your heart, lungs and circulatory system, thereby improving your overall health.

Helps against SAD ( Seasonal Affective Disorder) :- Being out in the open and taking in more sun during the daylight helps keep the mind sharp and relieves you of depression. It also helps your body manufacture more vitamin D.

Makes us feel happy :- The cold stimulates our parasympathetic system. The sympathetic system is known as the fight response while the parasympathetic is known as relax and renew system. These endorphins can trigger the release of dopamine and serotonin, neurotransmitters that keep us happy, feeling good and eases depression.

Increases blood flow :- We place greater toxic burden on our poor liver and it could really do with some support. Moderate exercise increases the blood flow to the liver thereby improving its ability to detoxify waste.

Try to choose an activity that increases your heart rate but make sure that you can still hold a conversation. i.e. brisk walking, gentle jogging, swimming, cycling.

Improves Immunity: – We all need protection from germs that circulate around the office or being brought home from school by our children. Regular moderate exercise will boost immunity by improving lymphatic and cardiovascular circulation.

No excuses now! Don’t let the cold keep you indoors this winter. Get outside, get yourself moving and enjoy the extra benefits a cold weather workout has to offer.

September 14, 2015 By Satish Kurapaty Leave a Comment

10 Healthy snacks for your road trip

How often have you remembered to carry some food with you when you step out of your home? More often than not when we are away from home we seldom think of carrying any food along with us. You could blame this on laziness or to the fact that easily available food on the go. Fast food joints have made our life so simple and comfortable that we don’t bother to carry a lunchbox or snack box if we are going away.

Ideally, it is very important that we plan our trip before leaving our house. Here are few healthy and yummy snacking options that you can choose from:-

Nuts

Nuts are packed with protein, fibre and essential fats. Handful of nuts makes a vitality-boosting snack and unlike most other options contributes a mix of valuable vitamins and minerals. The fiber content in the nuts helps us feel satiated for a longer period of time.

All nuts have different nutritional value and health benefits.

Cashew Nuts :-

Cashews contribute a good level of protein and are a useful source of minerals like iron and zinc; cashews make an excellent choice if you’re following a vegetarian diet. They are rich in the mineral magnesium, which is thought to improve recall and delay age-related memory loss.

Hazelnuts:-

If you are concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinson’s disease, Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels.

Pistachios

Pistachios are rich in vitamin B6, which is important for keeping hormones balanced and healthy, Pistachios also contain good amount of potassium. This is the only nut that contains reasonable levels of lutein and zeaxanthin-two antioxidants that play an important role in protecting the eyes.

Dried fruits

Dried fruits like Raisins, cranberries, apricots, peaches, etc. Dry fruits are anti-cancer militant. These help us in beautiful and healthy skin. Dried fruits lack fats, are rich in fibre and help in increasing iron in the body. Dry fruits are packed with needed vitamins and minerals that are essential for healthy living.

Carrots :-

Carrots have antioxidant power in reducing free radicals in the body that works as Anti cancer. Helps in reducing lung cancer and has high amount of Vitamin A that helps is better vision.

Blueberries:–

Blueberries are low in Calories, high in nutrients. It is also known as King of Antioxidant Foods. Blueberries protect cholesterol in the blood from getting damaged and lower blood pressure. Blueberries can help maintain brain function and improve memory.

Bananas:-

Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin (happy-mood brain neurotransmitter). Have Banana before workout to pack an energy punch and sustain your blood sugar. It protects against muscle cramps during workouts and nighttime leg cramps. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells. All these benefits are due to high levels of vitamin B-6.

Sandwich :-

Make a healthy sandwich by selecting healthy whole grain bread, peanut butter, Honey and add toppings as per taste. You can also add veggies to it.

Whole grain roasted snacks:

If you are buying something from a superstore, then opt for roasted snacks made of whole grains, pulses and seeds.

Whatever you choose, always keep in mind that they must be whole foods, with good fiber content and probably also have good protein, vitamins and minerals. Avoid carrying too salty, spicy and oily snacks.

Eat healthy and enjoy your journey!

April 29, 2015 By Satish Kurapaty Leave a Comment

Self Defense Part -2: How to get rid of holds

In my previous blog, I explained how to defend yourself from any external attack you may encounter and which are the most effective parts of the body you can hit to protect yourself.

Today, in this blog I will explain how to get rid if you are caught by someone or if someone holds you.

First and foremost draw attention to your situation by yelling and screaming.

If someone holds you from behind, then just drop all your weight. It will force them to drop you and be that much harder to carry your full weight.

Usually when someone catches you from behind they are going to have at least one of their hands in front of you. With one hand grab their index and the attacker’s middle finger and with your other hand grab the ring. Pull very hard in opposite directions. This is very painful to your attacker and should give you a chance to get away.

If someone holds your wrist and you are not able to escape, first thing you do is to rotate your hand from left to right, by doing this, the opposite person will lose his grip and you can escape.

If someone caught you from behind with both hands locked around your chest, but your hands are in the air, hit on the attacker’s neck with the edge of your elbow.

Press his forearm against your collarbone instead of trying to pull it directly off, which may be difficult if you are fighting with someone who is stronger than you. Put one hand above his elbow and one hand below it so your hands are on both sides of the elbow and one strong movement step and swing your entire body around like the arm is the hinge to your body’s screen door. This will help you get rid of the attacker and his head, ribs, and legs wide open to your counter attack.

If you are caught from behind put your hands on their head and drag your fingernails down until you find their ears. Catch the attacker’s ears and pull it down in a fast motion. If you do it slowly it will give an opportunity to the attacker to understand what is happening. But, if you do it fast enough with enough strength, you should be able to damage their ear.

Incase your hands are locked, jump slightly and do deep squats you will be able to escape or use your back head to hit on his nose.

If the attacker is trying to choke you by wrapping his arms around your neck, bring your foot forward and kick so hardly between the attacker’s ankle and mid-leg.

If you are hit, make sure that you are hitting back enough to defend yourself and to deliver a blow without being overly aggressive.

Try to disarm your attacker so that you have the opportunity to escape.