Humans of Goa

Humans of Goa – Fitness Lessons From Goa’s Top Lifestyle Influencer

Edmar Lindon Camara Hendricks is one of India’s top fitness influencers. He is originally from Goa, but is currently residing in Mumbai.
The team of ItsGoa caught up with him and put him under the spotlight.
Humans of Goa is our original and official series that shares inspirational stories from the lives of Goans. Humans of Goa is made for and made up of Goans.

Let’s get started.

If anyone were to ask you, “What do you do for a living, then what would you say?”

I am a luxury brand writer on a full time basis. Fitness vlogging is something I do on the side.

Image Credit – Edmar Hendricks

What was that one moment when you decided that, “That’s it! I want to write about fitness as a fitness influencer”

It didn’t have a moment. It just happened. I found myself getting stronger and thought it’d be great to inspire others to get stronger.


Why become a fitness influencer? Why not something else? What is it about this that makes you swoon?

See, we live in a world where we all want to be strong healthy individuals. But we rarely put in the work. The beauty about fitness is that if you get it right by just tweaking a few things in your life like prioritizing what you eat, and when you workout, you will transform into something unimaginable.

You’ll go from idolizing your favorite athlete to being like, ‘Hey! that’s not tough at all.” Fitness is not just strength, agility, speed and flexibility, It’s a mindset. And if I can be one of the few that share my story by being an example, then I become a source of inspiration that can get others to be their best. That is why I am a big advocate of fitness.

Image Credit – Edmar Hendricks

A bit about your role models. People you look up to…

Sadly, they all let me down. Each and every one of them. And I have never idolized people I don’t know on a personal note. But I think I’d say I look up to Dr. Devashish Bagchi.

He was a sports professor during my college days. He had this energy about him that was impactful. And he is also one of the few people that recognized my potential when I was just a teenager.

Image Credit – Edmar Hendricks

Any inspirational moment you remember in your life that changed everything…

When I was a kid I attended a fete. my friends and I were all hanging, when all of a sudden the song ‘Yeah’ by Usher came on. I just walked onto the dance floor and began doing my thing. In a matter of seconds there was a circle full of people around me. It was one of my favorite childhood moments.

I was once also dancing with my demons. It was a long dance. And the demons almost won. But I crawled out of that dark hole with all I had and since then life has never been the same.

Image Credit – Edmar Hendricks

Name your favorite fitness influencers or anyone in your industry that you want to be like. Who is the one person you’d like to meet from the past?

I want to be me. And nope, I am not a fanboy. Nobody really. People from the past have played their role. If they are still in my life, great. If not, then even greater. 

Image Credit – Edmar Hendricks

Can you write a couple of lines for us here say on the topic of “Life as a fitness influencer”?

Well, Life is what we make of it. You have to find a way to be your own person. Be yourself, grow, make memories and just be your best.

Image Credit – Edmar Hendricks

What role did family and friends play? Any quick incident you recall that helped you overcome a hurdle or challenge in life with help from fam?

Nothing comes to mind. But when I danced with my demons, a few friends that are now family were there for me. So I am grateful.

Image Credit – Edmar Hendricks

What were people’s feedback (negative and positive), and who stood by you the most?

Well, people have always hated my guts. But it wouldn’t be fun if they didn’t. Then of course there are those that like my work. Either way, I think the positive and negative aspects of what people think about you is just a part of life. you can’t vibe with everybody. You have to be real and raw with who you are so that you attract genuine people into your life.

What is the legacy you want to leave behind as a fitness influencer? And for whom?

When you die, you die. I don’t care about my legacy. let people remember me the way they want to. I just want to live and be the best version of myself. I don’t care about my legacy. 

Simple fitness tips

Squeeze in a jog in your routine
Follow your workout routine with a sustainable diet plan
Start your mornings with a workout
Be up for any challenge
Explore the outdoors for some motivation

Itsgoa Fitness Guide

It’s not easy to come up with a specific definition for fitnesss. The dictionary defines fitness as “the characteristic or state of being fit.” 1. The term “fit” means “physically and intellectually sound.” 2. You’re not alone if you find those words a little hazy.

According to workout experts, this is sort of the goal. Fitness does not have to imply that you are an ultra-marathon runner or that you can do one or a hundred pull-ups. For various people, fitness might mean different things.

“For me, fitness is first and foremost about feeling good and being able to move without pain,” says Grayson Wickham, a certified strength and conditioning specialist and the founder of Movement Vault, a mobility and movement firm based in New York City. True fitness, he explains, is about feeling good and being in good enough form to do the things you want to do and live the life you want to live. Are you able to play with your children or grandchildren? Can you hike the Inca Trail if it’s on your bucket list? Do you feel rejuvenated after a day of gardening? Are you able to climb all of the required stairwells in your life without becoming exhausted or requiring assistance?

Michael Jonesco, DO, an assistant professor of internal medicine and sports medicine at Ohio State University’s Wexner Medical Center in Columbus, concurs. “I’ve heard since medical school that physical fitness is simply described as the ability of your body to do tasks. Fitness lovers now have more tools than ever to track, quantify, and follow their progress.” Body mass index (BMI), resting heart rate, body fat percentage, VO2 max, 5K or marathon personal records (PRs), 100-meter dash timings, and bench-press maxes are just a few examples, according to him. “These are all objective criteria we use to track our development”.

But, he says, physical fitness should not be judged simply on the basis of any of these or other exams or assessments. It’s a lot more complicated than that. According to Dr. Jonesco, you wouldn’t use one factor (such as blood pressure) to assess someone’s overall health. Blood pressure is a good way to check for cardiovascular illness, but it doesn’t tell you if you have cancer or dementia.

Jonesco argues that “physical fitness should be regarded a balance of many of the aforementioned metrics, as well as many more intangible criteria, such as your outlook on not just your body, but your attitude toward your own health and wellness.”

According to the American College of Sports Medicine, experts have traditionally defined five key components of physical fitness: body composition (the relative proportion of fat and fat-free tissue in the body), cardiorespiratory or aerobic fitness, flexibility, muscular strength, and muscular endurance.

However, nutrition, sleep, and mental and emotional health all have an impact on fitness, according to Jeffrey E. Oken, MD, deputy chief of staff at the Edward Hines Jr. VA Hospital in Hines, Illinois.

That means that just because you appear to be in good shape doesn’t imply you are.
“Some people are obsessed with their physical appearance and numbers, but they are motivated by low self-esteem and criticise their defects. Some people forego sleep and rest in order to attain more achievement, but this leads to disease or burnout,” Jonesco explains. “Fitness is a spectrum of physical well-being in which our physical and emotional goals must be balanced.”

We gain the best benefit when all of the components of fitness are balanced, both physically and mentally. Because fitness is defined as being physically capable of leading the joyful, fulfilled life you desire, the first and most obvious benefit of obtaining fitness is improved quality of life.
Increased levels of energy
According to a study published in the November/December issue of the journal Human Resource Management, there is a better work-life balance. Increased resistance. More restful sleep
According to some studies, enhancing your fitness through exercise may be just as effective as medicine in treating mild to moderate depression.

Physical activity has also been linked to increased productivity and attentiveness. According to a study published in the journal Psychophysiology in May 2015, this is because exercise boosts blood and oxygen flow to the brain.
According to Jonesco, the mental and emotional health advantages of physical exercise are among the most significant — and frequently have the greatest impact on someone’s quality of life. “Pushing your body and observing how it responds produces not only a stronger, faster, and leaner body, but also a more serene, satisfied, and confident mind.” When you’re physically fit, you know firsthand what you can achieve if you set your mind to it, and you gain confidence in yourself.

Furthermore, the importance of fitness in assisting people in achieving (and maintaining) healthier weights cannot be overstated. Because raising your fitness level through physical activity not only burns calories but also grows metabolically active muscle, it’s a win-win situation. And, according to Wickham, the more strong, healthy muscle you have, the more calories you burn at rest every day. A fitter body equates to a faster metabolism, which equates to a healthier weight.

Exercise and Sleep
Consider this: Even a marathon runner who squeezes in numerous strength-training workouts per week can jeopardise his or her health by consuming a diet heavy in saturated fats and sweets and low in nutrients. Similarly, even someone with excellent training and food habits can jeopardise their fitness by failing to get a sufficient quantity of sleep each night.

W. Christopher Winter, MD, president of Charlottesville Neurology and Sleep Medicine in Virginia and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It, argues why sleep is critical to maintaining your body functioning at its best. When it comes to sleep, slacking can have negative consequences.

What are the advantages of balancing sleep and physical activity? Staying active helps you sleep better, and getting the seven to nine hours of sleep per night advised by the National Sleep Foundation will give you the energy you need to stick to your workout plans and stay active.

Staying fit has a significant impact on long-term health.
While the immediate enjoyment of exercise is fantastic, keep in mind that many of the best advantages of fitness may not be apparent for years, if not decades.

Physical fitness, for example, is consistently linked to increased longevity in research. According to a study published in the Lancet Oncology in October 2013, as your body gets fitter, it lengthens the protective caps on your chromosomes called telomeres. The length of your telomeres determines how quickly your cells age. That means that keeping them in good form (being fit) can help you live longer.

Lack of exercise is more dangerous to one’s health than smoking, diabetes, or heart disease.
Furthermore, increased fitness significantly lowers the chance of chronic diseases that develop over time, such as heart disease, type 2 diabetes, and even cancer.

Fitness may also help prevent dementia, according to a growing body of research. “Fitness is the one thing that can help prevent practically every disease,” Wickham explains.

In addition to all of these advantages, fitness can help you live a longer and healthier life. According to research published in the November 2014 issue of the journal Age and Ageing, one out of every three persons aged 60 and older suffers from severe muscle loss, known as sarcopenia. According to other study, the condition relates to fat accumulation, decreased mobility and function, falls, and even death in older persons, but that exercise can assist to counteract these effects of ageing.

“It all boils down to evolution,” says the author. Wickham demonstrates that our bodies and genes have evolved to be active and mobile. “If you give your body what it requires, it will thank you by performing at its peak.”

How to exercise at home?

This 10-minute home cardio workout regimen for aerobic fitness can help you burn calories, lose weight, and feel wonderful. If you have a skipping rope, you can substitute a 60-second skipping burst for one of the workouts.
This 10-minute cardio workout counts toward your weekly aerobic activity requirement of 150 minutes.

Warm up with a 6-minute warm-up programme before you begin. Cool down with a 5-minute stretch after your workout.
Rocket jumps: 2 sets of 15 to 24 repetitions (reps)
Rocket jump starting position
Rocket jump in motion
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs.

Jump up, extending your entire body and driving your hands straight above your head. Repeat with a soft landing, repositioning your feet, and landing lightly.

Start in a lower squat stance and hold a weight or a bottle of water in both hands in the centre of your chest for a greater challenge.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Star jumps or squats: 2 sets of 15 to 24 reps
Star jump starting position
Star jump in motion
To do a star jump, stand tall with your arms by your side and knees slightly bent.

Jump up, extending your arms and legs out into a star shape in the air.

Land softly, with your knees together and hands by your side.

Keep your abs tight and back straight during the exercise.

Squat starting position
Squat in motion
As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.

Lower yourself by bending your knees until they’re nearly at a right angle, with your thighs parallel to the floor.

Keep your back straight and don’t let your knees extend over your toes.
Recovery: walk or jog on the spot for 15 to 45 seconds.
Tap backs: 2 sets of 15 to 24 reps
Tap back in motion
To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement.

Look forward and keep your hips and shoulders facing forward. Don’t let your front knee extend over your toes as you step back.

For more of a challenge, switch legs by jumping (also known as spotty dog), remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

Recovery: walk or jog on the spot for 15 to 45 seconds.
Burpees: 2 sets of 15 to 24 reps
Burpee progression
To do a burpee from a standing position (1), drop into a squat with your hands on the ground (2).

Kick your feet back into a push-up position (3). Jump your feet back into a squat (4) and jump up with your arms extending overhead (5).

For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.

Now cool down with this 5-minute stretch routine.

  1. Walking
    Why it’s a winner: You can walk wherever you want, whenever you want. Use a treadmill or walk around the neighbourhood.
    How to do it: Start with five to ten minutes at a time if you’re new to walking for fitness. Increase the length of each walk by a few minutes until you reach at least 30 minutes per walk. Then pick up the speed or add some hills.
  2. Interval Training
    Why it’s a winner: Interval training improves your fitness and helps you lose weight by burning more calories. Instead of going at a steady pace, the main idea is to alter the intensity of your workout.

How to: Increase your pace for a minute or two when walking, running, dancing, or doing any cardio workout. Then take a 2- to 4-minute break. The duration of your interval is determined by the length of your workout and the amount of recovery time you require. The tempo can be fine-tuned by a trainer. Throughout your training, repeat the intervals.
Why it’s a winner: Squats work several muscle groups — your quadriceps (“quads”), hamstrings, and gluteals (“glutes”) — at the same time.

Maintain a shoulder-width distance between your feet and a straight back. As though you were sitting on a chair, bend your knees and lower your back. Your weight should be evenly distributed on the three points of your feet that form a triangle: heel, outside ball, and inside ball. Your knees won’t stay in line with your ankles this manner, but other portions of your body will be less stressed. Once you can accomplish 12 reps with good technique, add dumbbells.

Squats Done Right
Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair’s seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

  1. Squats
    The following are some of the reasons why it’s a winner: Squats work your quadriceps (“quads”), hamstrings (“hamstrings”), and gluteals (“glutes”) all at the same time.
    How to do it: Maintain a shoulder-width distance between your feet and a straight back. As though you were sitting on a chair, bend your knees and lower your back. Your weight should be evenly distributed on the three points of your feet that form a triangle: heel, outside ball, and inside ball. Your knees won’t stay in line with your ankles this manner, but other portions of your body will be less stressed. Once you can accomplish 12 reps with good technique, add dumbbells.

Squats Done Right
Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair’s seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

  1. Lunges
    Lunges train all of the key muscles in your lower body, just like squats. They can also help you maintain your equilibrium.
    How to do it: Take a large step forward while maintaining a straight back. Make a 90-degree bend in your front knee. Maintain your weight on your back toes and lower your back knee to the floor. Allowing the rear knee to touch the ground is not a good idea.

Lunges: An Added Challenge
With each lunge, try stepping not only forward, but also back and out to either side. Once you’ve perfected your form, add dumbbells to your lunges.

  1. Push-Ups
    The following are some of the reasons why it’s a winner: Push-ups work the muscles in your chest, shoulders, triceps, and core.
    How to do it: Place your hands slightly wider than shoulder-width apart, facing down. Put your toes on the ground. Start with your knees on the floor if that’s too difficult. From your shoulders to your knees or feet, your body should form a straight line. Keep your abs and back muscles engaged. Lower yourself to almost touching the floor by bending your elbows. Return to a standing position by pushing through your elbows. Throughout the exercise, keep your torso in a straight line.

Push-Ups: Are They Too Difficult? Is it too simple?
Push-ups can be started by leaning on a kitchen counter if you’re new to them. As you gain strength, lower yourself to a desk or chair. Then, starting with your knees bowed, proceed to the floor. Put your feet on a step, bench, or couch while maintaining proper form for a challenge.

  1. Crunches (Method 1)
    Begin by lying on your back with your feet flat on the floor, your head resting on one hand’s palm and the other stretching toward your knees. Lower your back and press down. Contract your abdominal muscles (abs) and elevate your head, neck, shoulders, and upper back off the floor in one fluid motion. Slightly tuck your chin in. Return to the starting position and repeat.

Crunches (Method 2)
Crunches can also be done with your feet off the ground and your knees bent. This method might help you avoid arching your back. Your hip flexors are also used (muscles on your upper thighs below your hip bones).

Mastering Crunches
Maintain a straight line between your neck and your spine. Tuck your chin in so it doesn’t protrude. Take a normal breath. Maintain your elbows out of your line of view to keep your chest and shoulders open.

  1. Bent-Over Row
    Why it’s a winner: It works all of your upper back muscles, as well as your biceps.
    How to do it: Stand with your feet shoulder-width apart, knees bent, and hips bowed forward. Without hunching your back, engage your abs. Keep your hands shoulder-width apart while holding weights beneath your shoulders. Bend your elbows and raise both hands away from your body. Slowly lower your hands to the beginning position after a little pause. It’s possible to do this using a bar or dumbbells.

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