We all have been there and done it. At the beginning of the year we all make goals.  New Years’ resolutions are always big and each year 92 per cent of us will fail to achieve our gigantic plans.

But…this is what I have come to realise …Have big goals but break them into small goals. That way they don’t seem humongous and are lot more successful than having a big goals and you eventually fail. 2017 is not going to be a failure and that should be the first goal!

So let’s get into 2017 without further delays:

Know your goal and the “why” behind it

Your goals should be in alignment with your vision. You could be a person who needs to see himself/herself as a person with great physic…or it could be living a healthy life style with healthy meal choices, limited alcohol, having enough rest etc etc.

What Actions are Being Implemented

Your goals are based on your behaviours…so observe what you eat, how much rest you have, what kind of training you do, what motivates you, your life style.

Baby Steps

Human body is very intelligent, as I have mentioned before. If you having been eating donuts before and if you stop eating it all of a sudden, your brain will keep spinning around that craving until one day you grab donuts and probably end up eating more donuts and all hard work goes to waste. To overcome it, you first need to work on your “Habit”. Charles Duhigg has quoted in his book, “There is nothing programmed into our brains that makes us see a box of doughnuts and automatically want a sugar treat.” But once the brain learns that doughnut box contains yummy sugar and other carbohydrates, it will start anticipating the sugar high and if we don’t eat, we will feel disappointed.” So how do we overcome this? Have a reward system. Eat doughnuts, but not every day. Work hard throughout the week and tell yourself you will eat one small doughnut once a week. Slowly, you will stop craving and then you have formed a new habit…not eating doughnuts every day. Our brain will understand the sense of a completed action and this will reinforce the routine and continue improving on new habits. It takes time, but this method is more successful then to eliminate a bad habit all at once.

Further breakdown of goals

Our brain cannot handle too many changes, hence, we need to have no more than 3 habits. I would choose eat healthy, workout 5 times a weeks and give my body enough rest every day.

Choices with your habits

Changing everything at same time could be disastrous, so perhaps pick one habit and start working on it. Once you see you getting success with that, move onto the next one…

Transformations and the limits

It can be very easy to be caught up with big ideas. That’s the recipe for failure. So once again, its baby steps with consistency.

Your true Friends

If you want changes, it’s important to assess what kind of people you are surrounded by. Are they pushing you towards your goal, or taking you away from them. Surrounding yourself with positive people is very important. That support is always needed…after all you want to hear people praise you when you have changed for better. That could be you become a non-smoker, or losing weight or overcome a health problem due to positive changes.

Awareness

Be aware of your actions. If you are eating, observe your food, your bite portions, and enjoy every bite as that food is nourishing your body. This will help you to immerse yourself in that habit, creating a new habit.

Be Patient

There will be moments where you feel you have slipped. That is not a failure provided you pick yourself up and don’t keep repeating the slips. Always tell yourself you deserve the best and reward yourself every now and then with every small achievement. Celebrate new habits (good habits) and know its takes time for changes.

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Let’s celebrate 2017 with a Bang and lots of Zura!!! And shop online for all your active wear on www.zura.com.au

Productivity at its peak. How do you make most out of your life?

Flow is a mental state in which a person becomes fully immersed in an activity he is performing. The person feels energized, focused, totally absorbed and enjoying whatever is going on. Since the chakras act as valves or pumps regulating the flow of energy through your system, controlled and purposeful movements such as yoga can be extremely beneficial in realigning your chakras in a way that can cause great benefits to you in your physical and emotional wellbeing. Athletes call it “being in the zone”. YOGA and Pilates are today recognized as a fundamental art and skill and very effective form of exercise for holistic wellbeing. More than that, many of its most bitter opponents, people who were among the first to cry down Yogic culture, have now embraced it as a way of life. Simple yoga asanas such as surya namaskar and Virabhadrasana (warrior pose) are great way to start your day with an immense positive energy.

Connecting with nature prakriti (universe) and listening to the internal dialogue are great way to explore self, revive and truly understand ones true potential. The universe has so much to offer, the universe has so much to fill your life with beautiful things! Sometimes you need to stop and let in. Unwind and relax, breathe to let in. The universe is always calling you.. Stop and Listen and it will get in only when you allow it to flow in without resistance.
Sounds are vibrations that greatly influence life… Oscillation of atoms comprising your cells, beating of the heart, the rhythms of the planets- each of these influence your life in subtle but profound ways. Sometimes different vibrations that comprise our life get out of synch and this disharmony that results sows the seeds for illness hence your inability to reach peak performance. Human body is merely a web of primordial sound which the quantum theory calls it the unified field or invisible threads composed of faint vibrations.
Chant the sound Om to find inner peace and harmony. Remember the world is as you are.. When your perceptions opens up ‘in here’ so does everything ‘out there’. Finally it was through sound of Om the universe was created. The more self is explored the better you embrace and respect self. Here at Zura we embrace yoga and with passion. Zura is empowering you to connect with the universe within you so that you feel aligned with the knower within you, living a purposeful life which is bigger than you.
Breath life…Wisdom flows from the highest source…I salute the source in you.

There are many different myths circulation the health and fitness industry around dieting…

Although some make a little more sense than others…. Here’s one fact that’s been proven…

Chronic dieting, counting calories, or total food restriction is NOT the ideal way to get into shape.

As a matter of fact, yo-yo dieting has been known to cause repercussions that only lead to more weight gain as soon as the dieting stops.

This is the body’s way of compensation for what it missed out on.

So what’s the answer?

Simple.

To counter a dietary or physical rebound, focus on one primary thing…

GIVE YOUR BODY WHAT IT REALLY NEEDS.

This is done by eating a well-balanced variety of food that are rich in protein, omega-3 fatty acids, and quality carbohydrates like rice, grains, oats, fruits and vegetables. 

Other factors like quality sleep, reducing stress, and living an enjoyable lifestyle as much as possible also come into play. So ensure you train at least 5 times week. Always mix and be creative with your workout. Why? So that burning calories become fun. Routine is boring! See if you can have a gym buddy and plan your workouts. Challenge each other…after all you will only end up losing more calories! If you are an outdoor person, join a boot camp, or even load the Zura HIIT training. Start from beginners and the continue for advanced. Be in control of your fitness.

Why do these different carbohydrates affect us differently? It all comes down to science. In 1980, Dr. David Jenkins at the University of Toronto got a team of colleagues together and started doing research on different foods and how they affected patients with diabetes. They started measuring patients’ blood sugar after eating various foods to find out

How much each gram of available carbohydrates in the different foods would cause it to rise. They then compared the blood sugar spike from each food relative to the effect pure glucose, and they would give it a rating on a scale from one to 100. They called this the Glycaemic Index (GI) and it is still widely used today to help consumers understand how different carbohydrates will affect their bodies.

It’s not a perfect system, as the amount of food eaten must be taken into consideration, and it does not measure insulin production. For example, some foods may share the same Glycaemic Index rating, but could vary greatly in their ability to cause the body to produce insulin. Only foods and beverages that contain carbohydrates are given a GI value, since carbohydrates have the biggest effect on blood sugar. Studies have shown that low-GI foods are more satiating than high-GI food.  It is a good guide for those who are trying to control their blood sugar and eliminate spikes and crashes.

Generally speaking, anything that is made with white flour or sugar, including pretzels, crackers, bread, cereal, cookies, cakes, and candy, all have high scores on the Glycaemic Index. The higher the score, the more quickly the food releases glucose into the bloodstream. Lower Glycaemic Index foods include many high-fibre foods like beans, legumes, vegetables, whole grains, and seeds. Those are the carbohydrates you want more in your diet in order to keep your blood sugar steady.

You may also have heard about “glycaemic load” as you start to research diets and healthy foods. This is slightly different than the Glycaemic Index although it is closely related. A food’s glycaemic load simply refers to how much carbohydrate is in the food compared to how much it raises blood sugar. A great example to illustrate glycaemic load is watermelon. Watermelon has a high Glycaemic Index score because one gram of carbohydrate in watermelon increases blood sugar pretty significantly. That said, there simply are not many grams of carbohydrate in watermelon – it’s mostly water. Therefore, the glycaemic load is low. Someone who is monitoring their blood sugar can safely eat some watermelon, despite the fact that it has a high Glycaemic Index score.

For now I would suggest not to worry too much about glycaemic Load but instead just focus on GI of foods that you consume to achieve your results. Simply avoid foods that have high GI or minimise it as much as possible.

This will be continued in our next discussion, until then, hope you are following these practises. If you apply above, you will definitely see positive results.

Written by

Manoj Kumar

CEO https://zura.com.au/default/

The foods that you eat generally fall into three main categories: proteins, carbohydrates, and fats. Each one has a very different impact on your body, which matters tremendously when it comes to reaching your goal physique. Now, they could be broken down even further, but to keep it simple, we’re going to approach them from a macro level, making them easier to understand.

Proteins

One of the primary sources of energy for your body comes in the form of proteins. These are foods that help your muscles repair themselves, they keep you fuller longer, and they also give you more than enough energy to endure very physical tasks. Without them, you would feel fatigued and never have the drive or motivation to do anything.

Some great sources of proteins to include in your diet are:

Lean grass fed meats like beef, pork, and lamb

Free range poultry such as chicken and turkey

Fish like salmon, tuna, halibut and herring

Free range eggs

Low-fat cottage cheese, Paneer (Indian cheese)

Lentils and beans

Nuts

Seeds like Quinoa

Because a lot of protein sources are animal-based, this causes some difficulty for people who are practicing vegetarians. Although there are a couple of wonderful plant-based protein options such as nuts and seeds, a large majority of the proteins are excluded which puts them at risk of deficiencies in foods that are generally also high in certain nutrients, such as iron and calcium.

So, if you have chosen to remove all or some of the animal proteins from your diet, you are going to want to make sure you get your protein intake in other forms so that you don’t risk any health-related complications. Add paneer (Indian Cottage cheese) to your menu or find other sources of protein such as lentils, nuts, beans, sprouts, Quinoa, Cottage cheese and Halloumi cheese that you are willing to eat

                               Some of the vegetarian choices prepared at my home  

Carbohydrates

There has been a debate about carbohydrates for years, decades really. Should you include them in your diet or eliminate them? If you allow them, how many should you eat? Will you get closer to your goals if you go high-carb or low-carb? Trying to figure out “the truth” often leaves people so exhausted that they quit looking for the answers and just go about eating as they’ve always done, which keeps their goals at bay.

Over time, new information has continued to be received and what it boils down to, and research consistently confirms, is that not all carbohydrates are created equal. Some are good for you and help your body function efficiently, whereas others do just the opposite and often do more harm than good. How can two foods in the same category be so different? The answer lies in what they do to your blood sugar.

Think back to the last time you ate a candy bar or had a piece of birthday cake on an empty stomach. How did you feel afterward? Did you notice that you felt more awake and full of energy? If you did, how long did the feeling last?

Can you relate to this …??

Carbs like these gets into your bloodstream very quickly, causing your insulin levels to spike at super speed and then fall just as fast. The result is that you immediately feel a burst of energy that is all too soon replaced with tiredness and fatigue. Your body wants to feel that rush of energy again, so it creates a craving for more sugar, which is why it can be hard to make good food choices when you’re fighting your internal cue to opt for the not-so-good option.

Put your body through this sugar induced cycle too often and you risk becoming diabetic. In fact, more and more people are being diagnosed with type 2 diabetes nowadays which brings about a whole host of other health issues. This is largely because we, as a culture, tend to eat a lot of processed carbs.  This directly affects our blood stream and starts messing with our ability to regulate our insulin levels.

We will continue our talk on food and diet on the next article…until then, let’s get started on what we have covered today…

Written by

Manoj Kumar

CEO of www.zura.com.au

Your active wear…Designed to Inspire

“Almost 70 percent of your fitness training battle is won the day you realise what your body needs and when. “ – Arjun Rampal

Then the next question is what does fitness have to do with active wear? And how these are related…

When I go out, I make sure my hair, cloths makeup etc is all perfect or at least presentable so that I feel confident about myself. This would be anytime during the day or night, whether I’m going to work, picking my child from school or going to gym. Really, going to gym as well? Yes, when I go to gym. Yes, I know I will sweat but I know there are ways to ensure I won’t have mascara running down my cheeks or having blotches on my face as I will wear something oil free. We women know that every time we step outside our house we always have one thought, what if I meet someone I know…

It’s the same when we work out. I take pride in what I wear when I’m training. I always warm up first 15 minutes on treadmill. I start with slow walk, then walk fast and then running on high speed. And for that I have to ensure I have plenty support with my active wear.

I love running in Zura Hotness tights. They have immense support, bright colours around waist, strong seams, high stretchability and gives excellent performance during my workout. And not forgetting how good they look when you wearing them. Even though the whole tights are black, I like the fact how it has bright colours around the waist creating fun and inspiration for higher performance.

I guess what I’m trying to say is our workout sessions should be as invigorating  as any other activity we do during the day. Women are beautiful specimens and they always are thriving to look perfect. Then why can’t we look beautiful and sweat at the same time…perhaps it’s time to train our mind that I need right cloths for my workout. Cloths that will work for me during my training. It will be that extra support, that extra push that we all need at some point in our life.

Is this thinking out the frame then…

If yes, then the question is Why? Because you want to reward yourself. Human body is very intelligent. As soon as you give your body a tangible goal and say there will be a reward, your brain will latch onto it and link the behaviour as worthwhile. Another way to push yourself would be signing a gym contract. I recently signed a monthly contract with my gym. They were running High intensive classes for 45 minutes, 3 times week. I would get up at 4.20am for 3 days a week to ensure I’m training and not missing my classes. Not only was the training intensive but my commitment level was so high. It was almost like taking a pledge and saying, yes, I will live and stand by this.

So yes, always keep changing and use other tactics to ensure you are pushing yourself while you are keeping up to your fitness training. Only you can achieve these results. It’s your mindset, your commitment!

Okay, I got the Zura HIIT Training book and I watched the video. I was inspired! As I watched a series of youthful, physically fit people perform the different exercises at the different training levels, I thought, “Wow!” I can do that! I used to do some of those advanced ones in physical education class back when I was in better shape. (Note the tone of denial here; it comes into play again later in the story.) And I didn’t even have a seriously cool muscle shirt like the ones they were wearing back when I used to do lunges, squats and jumping jacks. Back in ancient times we had to wear white Fruit of the Loom T-Shirts and these horrible boxer-style white PE shorts. With my hereditary thunder thighs, those short shorts are NOT a good look for me. So I decked myself in the latest exercise gear and prepared for my first 30-minute workout. One of the things us older guys do to delude ourselves and to attempt to delude others is we are constantly saying, often aloud and in front of pretty girls, “I need to get back in shape….” This is an old marketing technique. It’s called Leading with a Lie.

Most of us, who talk about getting “back in shape”, do so hoping that everyone will assume that we were actually “in shape” at some recent point in time.The truth is we’ve probably been coasting along for the past decade or so doing something “athletic” once in a while and hoping that somehow or other fitness will accidentally happen to us without our having to think too hard about it. NEWS FLASH: That doesn’t work so well. Also, if you do the whole weekend warrior thing without proper conditioning for too long, one day you are going to wake up (possibly in a hospital) realizing that if you keep skiing, mountain climbing, scuba diving and playing racquet ball like that, you’re one day going to have yourself a really nasty heart attack or some kind of injury. It’s easy to delude yourself that you’re only a little out of shape. Over time, though, your mind still thinks your body can do what it once did back when you were in 10th grade.

Then, one day you find yourself standing on a motel pool diving board thinking you can still do a half-gainer. The results were pretty spectacular and everybody around the pool gave me an 8.5 for my spread-eagle belly buster with a half twist. Getting back to what happened that day, The Point: When they say “Beginner Level” they mean it. Have you got your copy of the Zura HIIT Training book and video? if not fill in your details on the pop up and we’ll send it straight to you now.

Note Following points-:

• Exercise everyday. If you are exercising 3-4 times ay, then change that habit to daily. Why daily? because you want workout to be a “habit”. and habits are hard to break.
• Constant challenge. Our body is very intelligent. You cannot do the same amount of weight squats everyday. Why? because eventually your will become strong and it needs different challenge, hence we always need to up our game when training. Do not make the mistake of training for 2 hours. Focus on increasing the intensity or challenge with every exercise.
• Acknowledge set points in life. Challenges will always be there and you may not be getting the results you want. That’s when you DO NOT give up.
• Educate yourself on healthy diet. Learn to always eat unprocessed foods and always eat your vegetables. go back to basics and follow the food chart.

With summer not too far away, it can get a bit challenging for guys do decide on the gym wear. Why? Because everyone is different and have different style when it comes to choose gym cloths or if you are dressing up casually. It can come down too many factors…like comfort, simplicity, colour, design, your style and not forgetting the fabric. Does it get confusing when you shopping for tank tops. This whole process of wearing tank tops has been going on for decades now. Men like the idea of comfort and carefree look, but at the same time show quality. And that’s why tank tops are mostly made of light weight fabrics

Beyond their similarities, men can also find some variations between different styles of tanks. Following are some styles from Zura. We believe that tank tops needed a re-evaluation…so here is a start on some handy tips on wearing tank tops so that all men out there are not left confused. Tank tops are classy and even fashionable, it all depends on how confidently you carry it…don’t believe us…well check out few of these selected choices from Zura

Standard Tanks

Let’s look at Zura’s 110% dedication top. Large print with message signifies you take yourself seriously. You have found the message complimenting your character and you are not shy to tell the world that yes, you are 110% dedicated! The strips are thin, about 3 inches, decent size armhole with easy fit. The fabric used is cotton/polyester/spandex. As we know cotton helps to keep you cool in summer, allows skin to breath. Whereas polyester and spandex helps in retaining the shape and style.

Comfort Zone tank has scooped neckline with thin strips and dropped armholes. The binding adds styles and the large imprint shows once again he message is clear about you’re your workout. This tank is great for gym, running or just casual daily wear.

For those who are a bit reserved and shy, Zura has Power Sleeveless t-shirts. They are very close to what AFL players would wear. It’s a smart tank with snug fit yet comfortable. The big Zura logo in contrast colour adds to style and certainly makes you feel like a player. The fabric used for this tank is polyester which helps to disperse sweat. What I love about this tank, especially the black colour is that it looks top notch with the style and design. There’s something about this tank that just makes you look good in a very neat way!

Last Set Best Set is a very innovative tank from Zura. It’s made of modal/cotton fabric. Modal cotton is a blend of cotton and modal, which is basically a type of rayon made from (scientific name – Fagus) beech tree fibres. When modal is added to cotton, the result is the fabric that shrinks less, is softer to the touch and is more absorbent than fabric made from pure cotton. This unique tank will always retain its shape and at the same time keep you cool.

These are only just few tank tops I have included. Will talk more about tank tops in my next article. Until then, enjoy these tank tops…

www.zura.com.au

Fitness Clothing

The key with shopping for fitness clothes is to make sure they are fun, yet functional as it does you absolutely no good if you’re wearing a super cute exercise outfit if you can’t work out in it. It kind of defeats the purpose and you’ll wind up never wearing it anyway.

So, before worrying about style, you need to consider what is best for your body when it comes to being able to move around and keep your body at a temperature that allows you to get the greatest amount of burn without overheating. What does that mean?

First, you want to choose clothes that fit you comfortably without being too tight so as to restrict your movement or so loose that they may either fall off at the most inopportune time or find themselves getting caught in your exercise equipment. Choose sizes that are meant for your body size and shape.

Second, if you’re going to be exercising outside, you want to dress in layers. That way, if you get too hot or cold, you have clothes that you can put on or take off. Just make sure the layer closest to you is a material that wicks the moisture away from your body and that the outer layer is weather-proof to protect you from the elements.

Third, when you are selecting the fitness clothes you want to wear, think in terms of sweat. Remember that you are going to be extra hot in certain areas of your body (like your armpits and your groin), so you might want to choose dark colours and breathable fabrics like polyester and spandex that will minimize the wet splotches in these areas.

Keep these three things in mind and you can create a workout clothing style that suits your physical needs as well as playing up your appearance. Fitness fashion can be a lot of fun, as long as you follow a couple fitness apparel guidelines.

Dress the part. Some people go to the gym on their lunch hours, so they get on the treadmill or other equipment in their dress clothes. While it is great that you want to stay in shape with what little time you have, this isn’t the way to go. You’re better off giving yourself a couple of extra minutes to shower and change.

That being said, if you’re just going out for a walk on your break and want to look great while burning a few extra calories, at least change your shoes so that you’re wearing footwear that won’t hurt your feet. Athletic shoes that go with most any outfit you have include white or grey options, avoiding shoe colours that might clash with other clothes you may have.

Check out www.zura.com.au for full range of fitness cloths

To be continued…..

To be continued…..

When you go to gym, you may think that what you wear is of no importance and relevance to your training…and this is where you are wrong. It’s like wearing jeans to a formal event! Like every event, gym has an appropriate clothing attire as well. Why?

• Going to gym is simply a healthy life style. It’s a path to your goals, your path to success. If your goal is success in your health then a little bit of TLC is required. First comes mental preparation that you are out to achieve the goal. Read the book written by Manoj Kumar: Your Best Mindset- Creating a winning Psychology.
• Secondly, being strong to support that goal.
• Thirdly, putting that thought into action
• Fourthly achieving the results
• Fifth, maintaining that success. A good attire will help with your mental preparation. Visualise yourself…say in 6 months’ time… how you see yourself…

So, coming back to why wearing correct attire in gym is so important. This is your DO’S

• Always wear a good sports bra and leggings when working out. This will make a definite difference as to how you look.
• Accessorise yourself:- carry a nice gym bag or wear a hat to add a bit of oomph factor
• The cloths will accelerate your training. Look for comfort, style, colour and fit.
• Do wear sleeveless tanks. It’s nice to show you are working hard and getting the results.
• Wear good shorts during workout so that when you are sweating, your skin stays cool.
• Always train in single layer cloths.
• Up style your gym wear with bright colours. Ladies’, this one is for you, be adventurous and try our range of shorts.
• Always carry extra top or shorts, in case you are sweat soaked.
• When you are working put, you should only be wearing zura branded shorts. They have been designed for high performance.
• Wearing the right socks and shoes will not only complete the attire, but allow you to give high level performance during you training.

Coming to Don’t

• Do not wear makeup. Your skin pores open when you are sweating. You do not want to blog your skin
• Do not wear watch, rings etc to gym. Sweat damages metal accessories
• Don’t wear anything too tight, or too lose.
• Don’t re wear your cloths after workout. Observe hygiene.
• Don’t forget to carry deodorant.

And what is the ultimate benefit of all of above? Well, imagine you becoming a trend setter. Mostly people don’t like wearing nice gym wear cloths to gym. But you can break that code and become an example…become your very own ambassador of cloths you wear. You can start something new, a fusion between fashion and gym…a class! Now that would be extra ordinary!!! When has wearing nice cloths ever made anyone feel down? Does having a good physic give you extra confidence? For me it does. I like it when I walk out in streets or when I am working hard in gym and I feel admiration from other gymies…that’s my motivation, my Zura – my inner strength!

Find your motivation today. Find your Zura NOW, your inner energy!