Stronger Leaner: What should be YOUR nutrition strategy?

Have you always been in admiration of the physiques of the likes of 'Gerard Butler' in the movie 300 or fitness models like 'Anllela Sagra'. Always wondered how did they achieve it? What makes them so lean and surprisingly stronger too?! 

Well, truth be told, a good training and nutrition plan. As SIMPLE as that! 

As your training will be taken care of with the 'STRONGER LEANER' program, you should also make sure that you do not have slips in terms of nutrition. 

So how do you set a plan for yourself?! Rather than jumping into giving you complicated way of determining calories and macros for yourself, let me make it easy for you and let our well-built calorie calculator do the hard work for you.

Fitness - Lot more than mere weight loss at

There is a beautiful quote said by Thomas A Edison about human capability - “If we did all the things we are capable of doing, we would literally astound ourselves”.

Today, when I look at these pictures, I feel a sense of proud accomplishment (sic) “Boy, it has been a tough journey. But every bit of it was worth it


Posterior Chain Stretching for Back Pain Relief

Contributor: Melvin Cherian -

TUCK! I heard that sound loud and clear and the next moment I was lying down on the gym floor. I was in pain and completely clueless about what to do next. Moments ago, I was doing some heavy deadlifts. Did you guess it yet? Yes, I messed up my back. Not the first training injury that I came across but definitely the worst. More than the pain, what disturbed me the most was the thought of being away from the weights for a good long time. Thanks to the series of injuries I had in the past that gave me the discipline to take my rehab seriously. 

Thandai Ice cream

What's holi without a bit of Thandai and sweets, this ice cream clubs both the flavour and ease giving you respite from the hot weather too . 

Ingredients :

  • Cream cheese : 100 gms 
  • fresh cream : 2 tbsp
  • Whey protein : 1/2 scoop , I took Masala milk as it was the flavour I am on currently, incase you don't have the same flavour  add ground cardamom, fennel seeds, one pepper corn, rose petals, a bit of saffron and Keira essence . 
  • Stevia liquid : 2 drops (optional as the whey is already sweet )

Method :

Kegel Exercise

  1. Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  2. Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  3. Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. ...
  4. Do 1-3 sets of 10-20 reps.

Is your child overweight? Is dieting the right thing to do?

My child is a bit overweight; should I see if a diet will help my child? He/She needs to lose some weight ASAP!

Do you often find yourself in this situation? Or know someone who does. You might want to give this a read


Let us first understand what we are trying to do: Make the child healthier and fit! Is dieting really required? Definitely not! Well, if not dieting, how do you do it?