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

self-defence

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.

OR

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.

OR

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.

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How important is to know ‘Self Defence’?

Self-Defense

Gone are the days when one felt safe in this country. Recently a childhood friend of mine was attacked by some robbers in the road. He was threatened at knife point and robbed.My friend was disappointed with himself because he just was unable to do fight for himself. Many like my friend have been in this unfortunate situation where they have been attacked or threatened by someone they don’t know. Or t time by someone they know. Some have suffered injury, have had broken bones and wounds and in some cases even died.

With increasing violence on men and women it has become very important to be more aware of our surroundings and the people around us. Today, the need to protect one is something everyone should take note of seriously. We all invest in health and nutrition and fitness programs, but it’s time to start thinking about defending our bodies as well.

Here is where I would recommend that each one of you should know self defense. We need to ask our self, are we in a position to defend ourselves and our loved ones if someone were to physically attack us? Self Defense is not confined to men alone. It has become imperative that both men and women should be able to defend themselves when in a tough situation.

According to me, the old adage ‘prevention is better than cure’ is the best self defence. We don’t know if someone is trying to attack us what is his or her motive behind the attack. Just follow general safety tips like being aware of your surroundings, walk in a known and in a well lit area, keep your keys in hand when you are about to reach your home or car.

There are many self defense classes today that one can join. But, in the eventuality that you are not able to take these classes, here are few tips I am sharing with you that will help you to defend yourself.

The first thing to bear in mind when someone attacks you is do not panic. When you don’t panic look into the eye of the attacker he will lose half his confidence.

Here are few dos you must know and can do.

The most effective body parts to hit are :-

Eyes- Poking the attacker’s eyes with your fingers, a pen or knuckles would be effective. Always have a pen as it works as a good defense to poke people. It will cause the attacker lot of pain and you can easily escape as his vision will blur and will not clear for couple of minutes.

Nose- If the attacker is close to you, use the edge of your palm to hit on his nose, push your body weight along with it while hitting with your palm as it will give more power to hit. Once you hit him he sure lose his balance and you will get an opportunity to escape.

Neck- The side of the neck is a good target to attack as this is where both the carotid artery and jugular vein are located. Hitting the side of the neck or pushing the side of the neck of the attacker hard with your palm can stun the attacker.

Knee- Knee is an ideal self-defense target. We can kick without our foot being grabbed. Kicking the side of the knee will cause injury to the attacker.

Sheen Bone: Kicking the attackers sheen with the tip of your shoes is equally painful and can put the attacker off balance

The above mentioned parts are the most sensitive to hit in any attacker. Having said that, we should also use our body parts such as the elbows, knees, hands, legs and head to hit the attacker.

Be extremely careful and cautious when you are away from home or town. If possible don’t have a fixed schedule of travelling and above all the most important thing is ‘NEVER PANIC’.

Await my next blog where I tell you how to get rid from the attacker’s holds.

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5 WAYS TO BOOST METABOLISM

Fibre-Rich-Diet

In so many years of my practice as a dietician consultant, I have seen people literally starving themselves to lose weight. But, what if I could convince you that without starving and just by eating healthy and your heart felt or more than what you generally eat, you can lose fats/ look more toned and reduce weight at the same time? You can achieve this by improving your basal metabolism.

What is basal metabolism?

It is the rate at which our body burns calories when even at rest. It includes calories burnt for the process of digestion, and carrying out basic functions of the body. Basically when you are not being physically active.

We have an assumption that exercising is the only way to improve metabolism. It is true but, there is loads to add to the list of foods that help improve metabolism like having small frequent meals i.e every 2.5-3 hours, quantity and quality of food consumed etc.

Today I will share 5 of easiest ways for the same

  1. CONSUMING MORE FIBER RICH FOODS

Fiber is the undigestible material of the plant that provides bulk and adds satiety levels. When we include more fiber in the meals, our body takes more time and effort to break those fiber molecules thus spending/ burning more calories. There are 2 kinds of fibers, soluble and insoluble.

Here is a list of fiber rich foods: whole grains, bran, whole fruits, vegetables like carrots, cucumber, green leafy vegetables, cabbage, bell peppers, broccoli, etc., beans, nuts,

  1. INCLUDE PROTEINS IN EACH MEAL

Proteins take more time to digest than carbs and hence the thermic effect of food i.e the calories that are burned during the digestion of proteins increases. Proteins also aids in functions of growth and development i.e. building muscles, growth and for wear and tear of the tissues used throughout the day this requires a lot of energy. Higher the muscle content in the body, higher is the metabolism.

Sources of proteins: Milk, paneer (cottage cheese), plain yoghurt, buttermilk, pulses, sprouts, soya, tofu, eggs, chicken, fish. Also lente carbs in chick peas (chhole) and kidney beans (rajma) keep you full for long time and helps increase the metabolis

  1. DRINK PLENTY OF WATER

2/3rd of your body is water. Muscles are approx 75% water and cells, bones, blood hold water and float in it.Basically it is required to carry out each and every biological function in the body. Thus when the body is in the state of dehydration, the metabolism slows down as the ability to generate energy and body’s ability to utilize fat as fuel is severely inhibited.

  1. INCORPORATE SPICES IN THE MEALS-

Ginger (gingerols and capsaicin), garlic (allicin), cinnamon, pepper and chillies (capsaicin), turmeric(curcumin) etc. also known as hot spices are known to improve metabolism and also help in carrying other antioxidant functions.

  1. OPT FOR GREEN TEA-

Green tea is rich in polyphenols like catechins and flavonoids which are antioxidants. It also contains caffeine in small amounts. Through few studies, it has been seen that green tea increases metabolism and rate of fat burning. But ensure that you consume a glass of water after every cup of green tea as the caffeine present in the green tea helps in dehydration of cells apart from giving a boost to metabolism.

The above ways are the some of the simplest ones which can be controlled/ practiced without any difficulty. Apart from these as mentioned above exercise helps improve metabolism. But, do you really know which one is more effective?

Combining strengthening exercises in the schedule will really help improve the metabolic rate for a longer duration until the repair/wear and tear of the broken muscles occur as compared to the cardio exercises which raises metabolic rate only for a limited period. It is always better to practice each on alternate days. Afterall, every exercise has its own benefits.

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Are you wearing the right shoes to the Gym? Importance of Gym shoes

running-shoes

How important are shoes for any outdoor or indoor activity? Seldom do people realise that shoes –and that too and the right shoes are the mainstay in any sporting activity.

I have always seen when people go to work out in a gym, most of their focus is on getting the right attire. Their shorts, tights, track pants, t shirt etc.. but, to get the right shoes is the last priority or not a priority at all. This is absolutely wrong.

According to me the most important of all gears for a gym workout is the shoes. Let me explain to you why Gym Shoes are important for the workout.

Immunity

As a fitness professional, I insist gym goers to use separate pair of shoes for the workout. The basic reason for this is not only the hygiene factor but, also its related to our immunity! Shocked?

Now the big question that has probably cropped up in your mind after reading this is how is that I am relating a separate gym shoes to Immunity? What is the relation between immunity and shoes hygiene? The answer to your query is plain and simple. When we are working out, our immunity level drops and if wear the same shoe that we wear outdoors it’s unhygienic. This unhygienic shoes cause infection and there will be greater chances of falling sick.

Safety

One of the reasons for wearing shoes in fitness centres or gym is safety. We cannot possibly run on the treadmill without shoes. Secondly, we tend to roam in the gym fro one area to the other. In the area where free weights and dumbbells are there its safe to be wearing your shoes and entering here so as to avoid any kind of injury such as the weights falling on your feet etc..

Weight Training Exercises

The Specific shoes for weightlifting will help to perform the power training like squats and deadlight like exercises. It is not a good idea performing weight lifting exercises in other sport shoes like running which will result in muscles not only not getting trained correct but, there is a great possibility of injury to the knees as well as your ankles.

When you wear the right footwear for the activity, you will be confident and that confidence will boost your performance .The performance in the way of targeting your muscles core efficient, adding more weight in your exercise like squats and dead lift etc

I insists do your workout in proper Gym Shoes

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]