iWorld
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Mumbai: In the hustle and bustle of modern life, the juggle between work commitments and personal well-being often feels like a precarious balancing act, especially for the dynamic working women. As we navigate through packed schedules and endless to-do lists, it’s easy to push our health to the back burner.
But what if we told you that achieving and maintaining fitness doesn’t have to be an uphill battle? There are myriad ways for you to weave wellness seamlessly into your everyday routine. Celebrity nutritionist Rujuta Diwekar in ‘The 12-Week Fitness Project’ and ‘Don’t Lose Out, Work Out!,’ on Audible, offers a treasure trove of tips for women to make the most of their workout routine. Pro tip: If you are seeking essential advice on incorporating the right exercises and workouts into your schedule, you can access these audio titles by Rujuta Diwekar with Audible’s special a la carte offer, at a nominal cost of just Rs 69 each.
In ‘The 12-Week Fitness Project,’ Rujuta said, “Most of us lose two–four kilos of muscles every 10 years. In women, especially after 30, we lose muscle from our thighs and gain intramuscular fat at a fast pace. This continuous and progressive loss of muscle and bone density can be reversed with exercise.”
If you have never weight trained before: Start now. Schedule a meeting with an expert trainer at a local gym and begin with a once-a-week routine. You must start especially if you already have insulin resistance, are very obese, have a heart condition, bone loss or diabetes.
If you are already training but are not regular: Get regular and dedicate at least two times a week to strength training. This is especially crucial for all those who have PCOD or breakouts, are menopausal or have thyroid issues. Focus on bringing in progressive overload into your workouts.
If you are training three or more days a week, drop your reps to five–eight and focus on the intensity or the actual weight you subject your muscles to. The biggest gains of strength training come from the load bearing that you train your muscles to do.
In ‘Don’t Lose Out, Work Out!’ Rujuta shared, “You can start with as little as an hour every week. The most important thing you need to remember is intensity. A gym workout needs to be planned properly and here is how to do that.”
The warm-up should be specific to the main workout. The right warmup allows the blood flow to move through the specific muscle groups and warms up the specific joints that will be trained that day.
1. Perform a set of 12-15 reps before starting your training
2. Use 50 per cent of the main workout weight
3. Rest for 30 seconds to three minutes before starting the main workout set. This leads muscles to be warmed up with the exact mechanics that will be performed on the workout set.
Perform higher intensity before lower intensity exercises. Workout in the following order – legs, back, chest, shoulders, and then arms.
1. Within legs, you should prioritise multiple joint exercises like squats before leg extension.
2. With the back, do a bend-over row, which is done using free weights like the barbell, before doing a seated row.
3. With the chest, you should chest press, higher intensity and more exhausting, before doing the flyes.
The duration of the workout should not exceed 60 minutes. We must remember that once the glycogen stores are over, the body will burn its proteins to keep up with the exercise.
1. With the glycogen stores most of us have, we will run out of fuel in as little as 30 minutes. This will lead to both a drop in exercise intensity and a higher risk of injury.
2. In one gym session, perform about eight to ten sets excluding warm-ups that train major muscle groups.
3. Perform eight to 15 reps per set with good form and to the point of fatigue. Fatigue is reached when you know you can’t do another repetition with the same weight without compromising on form. Use both multi and single-joint exercises.
iWorld
Netflix celebrates a decade in India with Shah Rukh Khan-narrated tribute film
MUMBAI: Netflix is celebrating ten years in India with a slick anniversary film voiced by Shah Rukh Khan, a nostalgic sprint through a decade that rewired how the country watches stories. The campaign doubles as both tribute and reminder: streaming did not just enter Indian homes, it quietly rearranged them.
Roll back to 2016 and television still dictated schedules. Viewers waited weeks, sometimes months, for favourite films to appear on prime time. Family-friendly filters narrowed options further, and piracy often filled the gaps. Then Netflix arrived, softly but decisively, carrying a catalogue of international titles rarely seen in Indian theatres and placing them a click away. Old blockbusters and new releases suddenly coexisted on the same digital shelf.
The platform’s real inflection point came in 2018 with Sacred Games, a breakout series that refused to dilute India’s grit for global comfort. Audiences embraced its unvarnished tone, signalling readiness for stories that did not need box-office validation or censorship compromises. What followed was a steady procession of relatable narratives. Competitive-exam anxiety fuelled Kota Factory. College relationships unfolded in Mismatched. Everyday pressures, not grand spectacle, proved bankable.
Language barriers thinned as foreign series arrived with Hindi, Tamil and Telugu dubbing, expanding viewership beyond urban English-speaking pockets. Marketing mirrored the shift. For global releases such as Squid Game, Netflix leaned on regional creators and influencers to localise buzz and make international content feel native.
The library widened beyond fiction. Documentaries stepped out of festival circuits into living rooms. Stand-up comedians found scale. Established filmmakers, including Sanjay Leela Bhansali with Heeramandi, embraced the platform’s long-form canvas. Subscriber numbers swelled to 12.37 million in India, according to Demandsage, and behaviour followed suit. Late-night binges became routine. Friday release rituals loosened. Watch parties turned solitary screens into social events.
Economics demanded adjustment. Early subscription pricing carried a premium aura that deterred many households. Over time, Netflix recalibrated plans to align with Indian spending sensibilities, conceding that accessibility is as critical as content. To extend momentum around marquee titles, the platform also experimented with split-season releases, stretching anticipation and watch time.
The anniversary film, narrated by Shah Rukh Khan, captures the linguistic shift that mirrors the cultural one: from “Netflix pe kya dekha?” to “Netflix pe kya dekhein?” The question moved from recounting the past to planning the next binge. In ten years, Netflix morphed from foreign entrant to familiar fixture, exporting Indian stories abroad while importing global ones home. The remote no longer waits; it chooses, clicks and moves on. In the streaming age, patience is out, playlists are in, and the next episode is always one tap away.
e-commerce
Tulasi Mohan Padavala elevated to Associate Director at Blinkit
Gurugram: Blinkit has elevated Tulasi Mohan Padavala to associate director, capping a three-year climb inside the quick-commerce firm and signalling confidence in an executive steeped in ecommerce, category management and on-ground sales execution.
Padavala shared the update publicly, saying he was “happy to share” the promotion, a succinct announcement that nevertheless marks a notable step up within one of India’s fastest-moving delivery platforms. The new role follows nearly three years at Blinkit, where he most recently served as senior category manager from February 2023 to January 2026, focusing on strategic sourcing and assortment planning.
The promotion places Padavala in Blinkit’s mid-to-senior leadership tier at a time when the company continues to expand its rapid-delivery footprint and sharpen category economics. His brief tenure as associate director began in January 2026, with responsibilities expected to span category growth, supplier strategy and cross-functional execution.
Before Blinkit, Padavala spent a short but intensive stint as global ecommerce manager at Wholsum Foods, the parent of Slurrp Farm and Millé, between November 2022 and February 2023. There he worked on digital marketplace expansion and online retail operations, adding a direct-to-consumer and international ecommerce layer to his résumé.
A longer stretch at Amazon shaped much of his cross-border commerce experience. As business development manager for Amazon’s India Global Selling programme from February 2021 to October 2022, Padavala helped Indian D2C brands enter the North American market. His remit ranged from seller recruitment and category revenue management to coordination with industry bodies, regulators and logistics partners. Key outcomes included launching more than 50 D2C consumable brands in the United States, driving a cumulative gross merchandise sales figure of $1m in FY21-22, tripling sales for participating brands during Prime Day through marketing and visibility levers, growing the monthly recurring revenue of more than 10 newly launched sellers from zero to an average $20,000 each, and negotiating ecommerce partnerships that reduced initial launch costs by 20 per cent.
Padavala’s earlier career was forged in the field rather than the dashboard. At Coffee Day Group, he spent close to five years across multiple sales leadership roles. As sales manager in the Greater Delhi Area from July 2019 to January 2021, he led vending-machine and consumables sales for small and medium enterprises with a team of more than 15 assistant and territory sales managers, managed over 2,000 clients, drove upselling and cross-selling, maintained channel partnerships and ensured timely collections. Prior to that, he served as area sales manager in Delhi between May 2018 and June 2019, handling south and east Delhi markets, and earlier in Hyderabad from April 2016 to May 2018, where he led Andhra Pradesh sales for the vending division, supervised service and logistics functions and managed a base of more than 600 machines with a four-member team.
His professional arc began with internships that combined analytics and process improvement. At Boehringer Ingelheim in 2015, Padavala analysed the impact of brand extension on the drug Pradaxa, identified key performance indicators through market research and assessed sales forecasts, recommendations that drew positive responses in pilot studies. Earlier, at Genpact in 2014, he automated manual sales-order backlog reporting using VBA and Excel, increasing efficiency by 800 per cent, and worked on benchmarking metrics within supply-chain planning processes.
From automating spreadsheets to scaling cross-border ecommerce and now steering quick-commerce categories, Padavala’s trajectory tracks the evolution of India’s retail economy itself. Blinkit’s bet is clear: blend data, discipline and delivery speed. The promotion formalises what his career already suggests. In the race for instant commerce, experience that moves from warehouse floors to global dashboards is no longer optional. It is the engine.
e-commerce
Bharatpe plays a super over as Rohit Sharma fronts T20 push
MUMBAI: When the stakes rise and seconds matter, even payments need a match-winning finish. That’s the cue for Bharatpe, which has rolled out Super Over, a nationwide campaign led by Indian cricket captain Rohit Sharma, timed neatly ahead of the ICC Men’s T20 World Cup.
The campaign draws a straight line between the pulse of cricket and the pace of everyday digital payments. A new brand film taps into India’s emotional bond with the game, while positioning UPI as the quiet hero that keeps daily transactions ticking along at match speed.
As part of Super Over, users making payments via Bharatpe UPI can bag daily rewards ranging from match tickets and signed merchandise to a chance to watch a T20 World Cup fixture alongside Rohit Sharma himself. Both consumers and merchants are also assured Zillion Coins on every eligible transaction, adding a little extra sparkle to routine payments.
Behind the scenes, Bharatpe is also batting for safety. The platform is backed by Bharatpe Shield, a fraud-protection layer designed to offer enhanced security, comprehensive coverage and dedicated support aimed at helping users transact with greater confidence as digital payments scale up.
Announcing the campaign, Bharatpe head of marketing Shilpi Kapoor said Super Over mirrors the aspirations of everyday Indians, combining speed, security and instant rewards to make UPI transactions feel both reliable and rewarding.
The campaign will play out across digital platforms, social media and on-ground activations nationwide, staying live through the T20 World Cup season proof that in cricket, as in payments, timing is everything.
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