fitnik

[fitnik]

Home Gym: Pulley system

Here is one for all you garage gym junkies…

A DIY pulley system.

What we would need:

Tools:

Drill gun and the bits

Spanner set

Pliers and wire cutter

Teflon tape

Wire cutter

To buy:

Spring link 5/16 x 3-¼ >> 3 nos.

Rope clamp set >> 3 nos.

Nipple ½ x 12” >> 1 no.

Eye bolt 3/8 x 4” >> 1 no.

Coupling 1/2” >> 1 no.

Floor Flange 1/2” >> 1 no.

Brass Bushing 1/2” x 1/8” >> 1 no.

Wire rope (steel cable plastic covered) 1/4”

Ceiling mount >> 1 no.

Pulley M50 >> 1 no.

Rope, straight bar, v bar, double d handles.

Steps:

Measure the length of the rope. This should be approx. floor to ceiling x 1.5 plus 9” x 2

Order or pick up the items from a Home Depot or Amazon or a combination

Use a stud finder to locate the studs on the ceiling

Drill and fix the mount to the ceiling.

Mount the pulley with the spring link to the ceiling mount.

Pass the rope thru the pulley.

Use the rope clamps and fix the thimble with a 9” overhang on both sides. Do not fully tighten. Set in place with a gap of 2” and then fasten it.

Use the spring links at both ends of the rope.

Now set up the weight support loading pin. Tape the threads with Teflon tape and tighten the flange to the nipple and on the other end, tighten the coupling, the bushing and then the eye bolt.

Load the weight on the pin and clamp the spring link to the loading pin.

Notes:

When working out, look for stability of the system before and during workout. Keep it steady. And avoid a swing.

Be sure about the length of the cable. Cutting it is not easy. Slightly longer is ok. You can readjust with the adjustments on the sides. Go with approx. 1.5 x ceiling to floor plus 1’ for overhang to tighten the rope clamps.

Ensure that the wire rope is not too thick and goes smoothly into the pulley.

Ensure the eyebolt goes comfortably thru the weight plates.

Follow the principles regarding drilling for mounting the studs. The holes need to be smaller than the size of the bolts and tighten using spanner.

Use the stud finder from both ends to find the approx center of the stud.

Use Teflon tape on the threading for securing the joints.

Home Depot Stock #:

Spring Link: 030699429547

Rope Clamp: 030699430949

Nipple: 032888992887

Eye Bolt: 887480072068

Coupling: 032888406896

Bushing: 887480022391

Wire Rope: 000-659-282

Links:

Pulley: https://www.amazon.com/dp/B076J8Y8VP/

Bar set: https://www.amazon.com/dp/B00HHED20C

Ceiling Mount: https://www.amazon.com/dp/B085PZGQ5V/

[fitnik]

The Mantra

Endorphins... positivity... feel good.

The quest. The quest to be happy.

The realization for me has been that this is not the goal but the journey. Each day. Every day.

To wake up with energy and drive. Of course, everyone needs to find their reason and their purpose but more importantly they have to be with a decluttered mind to be able to relax, focus and achieve.

It will come naturally when we hit the 5-point mantra. And do it consistently.

1. Workout: Oh yes! Workout. Exercise. Activity. In the sun or indoors. Find your slot and make it happen. 3-5 times a week. Find a partner. Find a coach or just find a mirror. Find what works. And undoubtedly you will.

And get a combination of cardio and resistance training. While you burn fat, you also build endurance and muscle. So do both. Or find a program which helps you with both. 

2. Drink water: how elementary but often forgotten. I’m general get at least half an ounce to one ounce for each pound of your body weight. And drink most of this by 2:00pm every day. Avoid it just before or after meals. And be mindful of the way you measure it.

3. Eat: the body needs fuel. The body needs a good balance of fat, carbohydrates, proteins, minerals and essential nutrients. A good thumb rule is to get a good combination of all the colors in. For e.g. red is tomato and green is broccoli. I have found this resource an excellent place for a good insight.

Besides, try and get an even distribution of carbs (45%), fats (20%) and then rest as protein. Remember, this is a general estimate and each individual should get more specifics based on his intake and end goal. In terms of carbs, try and get most of it from complex carbs. These are primarily high fiber fruits, veggies and whole grains.

Keep it simple, keep your meals at regular times and do not overthink it.

4. Sleep: the body needs sleep. The body needs rest. The body needs to recuperate and regenerate. And the best way is to pattern your sleep. Get those 6-8 hours everyday. Are up fresh when you wake up and you know when you have slept well. Make it a habit to retire those devices and tuck in and sleep easy.

5. Smile: stay happy. You deserve much more than you ask for or expect. Be thankful for where you are at. And what you have achieved. Gratitude and forgiveness will help you smile. Look at the mirror each day and feel proud. Feel good about yourself. You have come a long way and you will continue to improve and be a better version of yourself. Promise only that to yourself.

Smile and smile from within. It shows when you do. It shows when you are happy. And it reflects in your day, the activities and your overall outlook.

Of course, it’s not easy and yes, there are always roadblocks and challenges.

Just remember, if all else fails, get the 6th element - chocolate!! Eat some, refresh and restart.

That easy!!!

[fitnik]

The ‘Covided’ life

It’s exactly one year, this week from the time we entered this pandem...onium. No one, I’m sure no one had forecasted what we were in for. And as always, hindsight is 20-20!

‘Life has changed’ is stating the obvious. Everyone has a story to share and today, I choose to share mine. The bubbles have formed. Neighbors are best friends. We have had the phases - Zooms to escape rooms to hikes to baking to pets. And then, there are the garage gyms.

While the dishwashers are running overtime, the wheels on your car are not. The internet is on overdrive but the sneakers you have are parked. I have 7 unopened and brand new pairs!! (Size 9.5 if anyone is interested 😂)

Encouraged and egged on by my bestie, I started taking virtual fitness classes to help people start the day with some activity. The need for activity. The need for motion. The need to stay fit. We celebrate the one year anniversary in the week of 15-Mar-2021.

I went through definite challenges over the last year - no income for 3 months, an excruciating pain in the foot rendering me immobile and most difficult of them all - challenging times with my most important relationships. Broken, shattered and at times, truly the lowest in terms of confidence I have ever been in my life.

But over and above all of this, there is only one thing that didn’t change. My class every morning. And I’m very proud that I probably missed only 3, maybe 4 of these over the whole year as a last minute cancellation.

I have found a reason to wake up each morning, fresh and always looking forward to my students putting their 100%; such joy. And it takes me into a state of trance aka meditation. I thought working out and my exercise did this to me. But then, there is no greater happiness when I see my students put the effort, progress and acknowledge it. They see a difference but I see what they don’t - their hidden abilities and what they are capable of.

I’m sure they have had situations too but they have stayed committed. They have made it count. I am so proud of each one of them.

I have been very fortunate to have the best of friends and family who have been my support all along and I’m ever so thankful to each one of them. They have been a lifeline. And as my friend always reminds me, “find your ikigai”... I have for sure found mine.

There will always be challenging times but one thing is certain, my resilience and tenacity won’t fail me. Now, it is even stronger.

Whether things go back to normal, or life finds a new normal in these ever evolving times, no one can promise you anything, other than what you can to yourself...

Covid or not, find your ikigai and make it count...

[fitnik]

The Ultimate Protein Shake

How about a grand, healthy and tasty protein smoothie..

Cool, refreshing and filling. 

We start with berries. Choose Strawberries, Black berries, Blue berries and Raspberries. I like them cold or maybe just add some ice. Make sure to wash them. Fresh berries work best but with seasonality, you can pick the frozen ones too.

Load up your 20 Oz personal cup from your blender a little more than half. 

Now add a tsp equivalent of flax seeds, chia seeds, sesame seeds, and hemp seeds each. Add a teaspoon of Ashwagandha.

Throw in a handful of nuts. I prefer a combination of Walnuts, Pecan and Almonds. 

Here comes the protein. Add 30gms of Vega Sports Protein or 20gms or Orgain Protein. I prefer chocolate because, I like anything Chocolate!!

Top with water or like I do, with unsweetened Almond Milk (Organic). If you want some sweetness, add a prune and / or a date with some Craisins (dried Cranberries)

Blend this mix.

Pour in a glass and savor...

This will keep you going for a good 3-4 hrs.

You can also consider Apple, Banana or pears as a good substitute or addition to the fruits for the base of the smoothie. If you want to be adventurous, try a sprinkle of spice or ginger!!

I suggest this typically at the same time everyday.

Enjoy!!

#coolnik.fit