6 Fitness Tips for Beginners

October 13, 2015 / no comments

If you find that you’ve been lacking energy on a regular basis which you have been unable to remedy with your everyday cup of coffee, then know that you are not alone. Studies indicate that 75 percent of Americans feel tired and lethargic most days of the week. Most of us are caught up in the tumultuous bustle of our lives—we rush from point A to point B and back without taking the time to maintain our bodies and minds. If you’re someone who normally backs away from the idea of exercising, consider paying closer attention to your energy levels and making a commitment to becoming active and fit.

Here are six fitness tips any beginner can use to create a consistent habit of workout success.

Do a Warm-Up Yoga Routine or Stretching Exercise

It is true that some studies have suggested that stretching prior to exercising could inhibit performance for weight lifters, sprinters and other high-level athletes. However, when you are still a fitness novice, this should not be much of a concern for you because your workouts have not yet reached a state of high intensity. As a beginner, your priority should not be how heavy you can lift or how fast you can run; rather, your focus should be building and solidifying a habit. Only once you have established a consistent routine, then you can gradually increase the intensity of your workouts. In the meantime, there are lots of benefits to gentle stretching before working out. It increases your flexibility and warms your muscles before beginning your workout of choice. There are plenty of great YouTube videos with warm-up yoga routines and stretches that will get your muscles feeling limber and ready to move.

Focus on Form, Not Numbers

Many burgeoning fitness enthusiasts become too fixated on the numbers—how much weight you lift, how many miles you can run, how many reps you’re doing, etc. When starting out, focus on perfecting your form before trying to increase reps or duration. Good form prevents injuries and ensures that you will maximize your gains while exercising. In fact, we recommend that any beginner invest in a personal training session at least once in order to learn the proper form for the exercises they will be doing. Personal trainers help establish a good foundation of workout theory and technique as well as tailor your fitness plan to the results you would like to achieve.

Log Your Workouts

Logging workouts may sound tedious, but it is the most effective way to hold yourself accountable. Seeing your efforts in writing ensures that you are staying consistent with your routine. A logbook gives you an objective, realistic picture of how much progress you are making towards achieving your fitness goals.

Don’t Become Gym-Reliant

It may sound counterintuitive, but sometimes gyms can get in the way of exercise. The commute from work may be daunting, the wait for machines might hinder your workout, or you may simply get bored of a monotonous gym routine. Try to work in some high energy cardio to mix things up! It’ll provide you with both a change of pace and scenery. You can even shake it to our high-energy dance exercise DVD at home for a balanced and diverse weekly fitness regimen you won’t get sick of.

Have Fun!

This one sounds like a no-brainer but too many people forget about this! If you are not having fun on your fitness journey, then it becomes too easy to give up. If you’re having trouble getting into an exercise routine, trick yourself into burning calories by playing sports, going on a hike with a friend, or even volunteering in a rewarding, labor-intensive role. The easiest way to burn calories is to forget that you’re even exercising.

Finish Right

Finishing your workouts the right way can have a big impact on how your body and mind recuperate. Drink plenty of water after exercising in order to make up for all the fluids you lost. Wind down with a short stretching routine to increase muscle flexibility and aide with soreness. Eat a snack that is high in protein — such as plain low-fat yogurt with a mix of berries or peanut butter with banana — to rebuild your muscle mass. Avoid calorie-heavy meals for the rest of the day as well.  After all, you don’t want to undo the good work you’ve just put in.


By sticking to these tips, you’ll graduate from being a fitness beginner in no time. Keep checking the Bombay Jam blog site for more tips and discussion around fitness and healthy living.

How to Become a Bombay Jam Instructor – Getting a Fitness Certification

October 13, 2015 / no comments

If you’ve attended any of our Bombay Jam workouts then you probably know how infectious our routines and customized music tracks are! But mostly, I’m sure you’ve noticed how dynamic our Bombay Jam instructors are. While they may seem like rock stars in the studio, the truth is that they are all regular people who come from varying walks of life. We’re proud to have instructors of all ages, ethnicities, and fitness backgrounds. Some of them do this as a hobby and others as a full-time career. And, believe it or not, you can easily join their ranks! People who get their fitness training certification with Bombay Jam are able to set their own hours in a location of their choosing. Teaching Bombay Jam is a great way to earn a living, stay fit, and truly enjoy yourself in the process.

Who are Bombay Jam instructors?

Most of our Bombay Jam instructors have a few things in common. They’re incredibly friendly people who are truly passionate about spreading the joys of dance and fitness to others. Many of our instructors came into the role without any prior teaching experience—and that’s totally okay! All you need is motivation, passion, rhythm, and an inspiring attitude about fitness. Like many professions, teaching Bombay Jam requires hard work but it also provides an immense reward both in your own fitness gains and in those of your students. If you’re sociable, enthusiastic about dance and fitness, and ready to put in the work, then this might be the right opportunity for you.

The Process

Getting a fitness training certification with Bombay Jam is a simple yet thorough process that will teach you all the toning techniques, dance routines, coaching, and safety you need to conduct a top notch fitness class. Our certification process is a blend of practical workout sessions, interactive games, high-level theory, and open workshops. We do this to create a well-rounded atmosphere in which you can learn the Bombay Jam program. The steps are as follows:

Step 1: Register – The first step is simply to Register for an upcoming certification.

Step 2: Study and Prepare – Ten days prior to your certification training, we’ll send you a packet of study materials, which includes our theory behind the program as well as two Bombay Jam routines. You’ll have to learn those two routines and demo them at the training.

Step 3: Attend Training – This is where you get to show off the hard work you have put in over the past ten days. Come into your two-day certification rested, hydrated and dressed for fitness success! Your training will be jam-packed with intense learning and dancing. You’ll pick up valuable tips on how to become an effective instructor as well as how to go about starting your fitness instructor career. You’ll be required to complete a written exam and demo two dances to finish training.

Step 4: Get your Results Back – Phew, you got through the gauntlet! Sit tight and we’ll send you your evaluation results a week after your training.

Since our certification program has been approved by Master Trainers from national organizations such as the Aerobics and Fitness Association of America (AFAA) and curated from authentic choreographers raised in the center of the Bollywood film industry, you know you’re getting the real deal when you get certified for Bombay Jam.

Start a career path that keeps you in shape and improves the health of many by registering to get your Bombay Jam fitness instructor certification today!