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Macedonio Fernandes, a hometown boy, today is the face of Calburn Fitness Solutions specializing in niche fitness requirements for a discerning clientele

There was a day when a talented and intellectual man of will power and determination believed in himself and said ‘I want to follow my desire and make it real’. Although it was service which fetched him mere earnings, Macedonio had his mind fixed on the want to educate the common man on fitness, nutrition and a healthy lifestyle. Today, his company Calburn Fitness Solutions stands in the pole position in Goa as far as fitness and nutrition are concerned.

With an experience of over 10years, Macedonio had fitness on his mind right from the start. It began as a personal endeavor where in his teens he would wake up at 5 in the morning and pump iron in his room with his kid brother. And if for any reason he couldn’t finish the workout in the morning, he would complete the rest of it during his lunch break. A graduate in Economics and Political Science and a Post Graduate in Computer Applications, he never thought that to he would choose Personal Training as a career option. But soon his passion took over his career and he moved into fitness training full. Having his own brand was his ambition and today Calburn Fitness Solutions has completed 2 years in this industry.

Unlike many others, Calburn Fitness Solutions educates the man of today that ways of eating and exercising have to be a streamlined. According to Macedonio, there are many exercise limitations for individuals with health or musculoskeletal issues such as hypertension, diabetes, muscle or bone injury etc. and they must follow the medical guidelines along with their diet and workout. For Macedonio guiding people towards health has been a very personal journey.

An unfortunate sudden loss of his father at 50 moved him towards the importance of proper nutrition. His concern rose towards his family when his mother was rushed to the hospital multiple times for high blood pressure and diabetes. He then started training her and monitored her health issues carefully by maintaining a healthy nutritional plan and daily exercise. Being his so called first client she attained and accomplished a healthy weight loss of 10kgs. And since then she is living a healthy lifestyle. He shares his experience training individuals with various health/musculoskeletal issues like an individual who had suffered a stroke. ‘It is totally a different experience when it comes to training them. For the different health issues they have, there are different guidelines and limitations and most importantly you need to have a different approach. In the end, most satisfying thing about my job is when we achieve our goals’. His youngest client is an upcoming football player who joined him and started training at the age of 15 and is proud of boasting of his strength and endurance on the field. Macedonio has also guided patients in post rehabilitation with fractures, paralytics and also guided sportsmen with post rehab exercises.

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Founded by Macedonio Fernandes, Calburn fitness solutions’ is an organization that provides the best training and consultancy services in the area of health and fitness. Our consultants are internationally certified and experts in their field.

Some of our wide range of services includes Post Rehabilitation Training, Special Population Training, Nutrition Recommendation, Home/Commercial Gym Set Ups, Gym Management, Fitness Consultancy and other Fitness solutions. One-on-One Fitness Training is the essence of our Personal Training.

The Company also has a Fitness Blog. This Blog is written by Macedonio Fernandes himself. The blog provides invaluable information on various health and fitness issues and solutions.

‘Eat Right & Exercise’ is an awareness drive that we started with the launch of Calburn in the year 2012. Since then we have been continuously working with other health and fitness organizations to educate people on different health and fitness issues by coordinating health and fitness events.

We provide an unique experience to our clients to help build an active lifestyle. Because of our motivational skills, qualified associates and the scientific approach we have been given the title of Best Fitness Consultants by our clients and associates.

Calburn Fitness Solutions focuses on the one lifelong benefit valued by everyone and that is 'Good health'. Whether you are interested in working one-on-one with our personal trainers or the consultancy, we are here to guide you achieve your fitness goals.
One-on-One Personal
The first most important step in our training program is the health screening followed by fitness testing and evaluation and the equally important Nutrition evaluation of the client. Health screening gives us essential information related to client’s past and present health conditions and issues. Fitness testing and evaluation gives us information related to a client’s current level of fitness. Nutrition evaluation gives us the information related to a client’s eating habits. All this information assures safety and effectiveness in designing the client’s exercise program. All this information is kept confidential.

All our training sessions are Private One-On-One classes with the client. Whether you are overweight, under weight, diabetic, hypertensive, whether you have low back pain, neck pain or knee pain or any other health or musculosketal limitations, our fitness consultants will guide you with expert solutions to your issues while monitoring your safety to prevent any injury. Our consultants are always available for any queries via telephone and email on non workout days.
Exercise Program
As specialist in post rehabilitation, we provide the full spectrum of post-rehab exercises. Our post-rehab exercise program is personalized to meet individual needs. As a part of any post-rehab exercise program, your personal trainer will coordinate your program with your physician and/or physical therapist for guidelines and limitations, and maintain regular contact with them during the course of your fitness program. Our post-rehab program focuses on exercises to build strength, mobility and fitness. In many cases there are specific exercises that will enhance the safety and effectiveness of the exercise program
  • In-Home Personal Training
  • Couple Personal Training
  • Group Exercise Classes
  • Post-Rehab Training
  • Fitness Consultancy
The Founder and Senior Fitness Consultant of Calburn, Mr. Macedonio has interviewed his clients who are parents and other parents he came across. And according to the parents, it’s a big challenge to keep their child at a healthy weight. Parents said they think it’s important for their child to eat and exercise to ensure they’re at a healthy weight. But parents found it difficult to ensure their child eats healthfully, and most of parents often are unable to guarantee their children get enough exercise.

Parents believe that they can have more control over their kids’ behavior, during school year. But many parents said there’s simply not enough time to follow healthy habits as much as they’d like.

Getting kids to exercise doesn’t come easily either. Parents are aware that their child doesn’t get enough physical activity to help them stay at a healthy weight. Nowadays children are glued to playing video games instead of paying outdoors to move bigger muscles in their bodies.

Children who enjoy doing physical activity are more likely to exercise as adults. It's much easier to keep a good habit than it is to break a bad habit. So the question is, how do you get the good exercising habits started?

You can help your overweight kid move toward a healthy weight by making it easy for everyone in your family to make healthy choices and encouraging them to make those choices so consistently that they become your family's healthy habits.

Making healthy choices can help an overweight kid who is still growing hold his weight steady so he can grow into his weight as he gets taller. Small healthy choices also give healthy weight kids the habits and foundation to maintain their weight.

Ask your child to perform chores that require physical activity but that are still fun. For example, washing a car, gardening will get their hearts pumping. Keep it fun. Though the chore may end up taking twice as long to complete, the results will be worth it.

Organize a bike ride, trekking, or even a trip to the gym. Ask a trainer to offer some age-appropriate exercises, but only if your child seems interested in participating. Ask for gift certificates to an outdoor activity and other recreational facilities for your child's birthday. (Call Us for Guidance)

With childhood obesity increasing at staggering rates, parents must play an active role in protecting children’s health. Eating healthy foods is a key factor in maintaining their overall well-being. But, this has to be balanced with regular physical activity.

Children who are physically active on a regular basis will reap enormous benefits. Studies have shown that they:
  • have stronger muscles and bones
  • have a leaner body, because exercise helps control body fat
  • be less likely to become overweight
  • decrease the risk of developing type 2 diabetes
  • possibly lower blood pressure and blood cholesterol levels
  • have a better outlook on life
  • Are more attentive in school

Three Elements of Fitness

During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body’s ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and kids. Examples of aerobic activities include:
  • basketball
  • bicycling
  • skating
  • soccer
  • swimming
  • tennis
  • walking
  • jogging
  • running

Improving strength doesn’t have to mean lifting weights. Although some kids benefit from lifting weights, it should be done under the supervision of an experienced adult who works with them. But most kids don’t need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Kids also incorporate strength activities in their play when they climb, do a handstand or wrestle.

Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split or flip over the couch.
If you love to workout and help others stay in shape, you could have a promising future as a personal fitness trainer (PFT) at Calburn. Becoming a successful PFT requires education, personality and diligence.

Personal fitness training is one of the most popular career options among fitness workers, a category where job demand is expected to increase much faster than the average for all occupations.

PFTs are teachers by nature and possess adept communication skills. A PFT has compassion for people. He/she is a good motivator and listener, has love and excitement for how the body works, has a good sense of humor, is willing to work some odd hours and a commitment to ongoing education.

A love of helping people and making a difference in their lives is a preliminary indicator of career success.

If you possess the above mentioned qualities, we will be pleased to have you on board. Our fitness experts will guide you to get started as an Intern. Experienced PFTs may also apply to work with us as an Independent Contractor or an Employee.

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Calburn has taken an initiative to educate people with exercising and eating healthy. Our 'Eat Right & Exercise' awareness drive has been guiding people to make healthy food choices along with recommended physical activity. Our nutritionists have a vast experience in preparing a daily nutrition plan considering an individual’s lifestyle and health limitations.

Nowadays, people are looking out for easier ways to lose weight. This is the reason why end number of companies are introducing weight loss products which promises to help reduce weight without exercising. This is very appealing to millions of people, as the majority of population do not make time for exercises.

Protein, Carbohydrate, Fat, Vitamins, Minerals and Water are the six major classes of nutrients. At Calburn we guide our clients with Recommended Dietary Allowances for each nutrient. We help you understand the major function of each nutrient so that the body receives enough nutrients for optimal health and fitness. One doesn’t have to go 'on a diet' to lose weight. Whether you want to lose weight, gain weight, maintain weight or if you’re an athlete with special calorie need, the crux to a healthy individual is getting all the nutrients in their adequate amounts. The only change needed is to increase or decrease the quantity and make healthy food choices for your daily food intake.
Safe Exercise Form: Functional Trainer Inclined Chest Press
By Macedonio Fernandes, Calburn Fitness Expert

I give a lot of importance to the safety of my clients and also the effectiveness of any exercise. I go to train in different gyms and I see many people performing exercises with poor form. They don't realize that the strain they are feeling at that moment is an unnecessary load on their muscles, tendons and ligaments. Remember, our joint can move only in certain direction. Putting a load on a joint in a direction in which it is not suppose to move puts you at a high risk of any injury. I'm doing the best I can by informing everybody I see doing exercises with a poor form. However I am sure there will be many more in other places doing exercises with poor form. Hence I'm writing this post to teach the SAFE EXERCISE FORM. Today I'm gonna teach you the Safe Exercise Form of Inclined Chest Press. Have a look at the photograph after reading the Safe Exercise Form instructions. Happy Exercising!

Starting Position: Hold the handle in each hand and lie on your back on an incline bench angled between 45 and 60 degrees. Your feet should be firmly on the floor or on a raised platform in order to allow your spine to be in a flat position to avoid any pressure on the lower back.
Upward Phase: Pull your shoulder blades down and back so that they make firm contact with the bench(do not round your back). Your head, upper back, and lower back should make contact with the bench and your and feet should make contact floor throughout the exercise. Keep the head light on the bench. Avoid putting any pressure on the head. Grasp each handle with your palms facing forward and thumbs wrapped around the handle. Exhale while you Push the handles to a position over your chest without locking your elbows in the top position. Wrists should be in a neutral position.
Downward Phase: Inhale. In a slow and controlled manner, lower the handles until your upper arms are parallel to the floor. Keep the elbows under the wrists and the wrists in a neutral position. Maintain all points of contact with the bench and keep your feet firmly on the floor throughout the exercise.
Exercises for Trouble Zones in Women - Triceps
Exercises for Trouble Zones in Women - Triceps
By Macedonio Fernandes, Calburn Fitness Expert.

Where are the Triceps muscles located?

The triceps brachii muscles are the large muscle on the back of the upper limb. It is the muscle principally responsible for extension of the elbow joint (straightening of the arm).

As a woman ages, the flesh under a woman’s arms loses tightness because the triceps muscles loses its tone, unlike in women doing triceps exercises. Most women don’t notice this until they reach middle age. That is because the loss in tightness in the muscle is gradual. This sight of sagging and jiggling flesh under their arms disturbs their mind.

This appalling transformation, however, does not occur overnight, nor is it the inevitable result of the passage of time. It is simply the result of a lack of exercise. It isn't too late, though, for any woman, regardless of her age, to regain youthful looking arms, not if she’s willing to devote at least three days a week to a simple exercise regimen.

In this post I will teach you one of the best exercises to tighten the triceps muscle. Proper form in performing this exercise is important to targeting triceps activity and for reasons of safety to prevent additional loading on your spine.

Exercise: Triceps Pushdown

Exercise Form:

Hold the handle slightly less than shoulder width apart with thumbs on top the handles and palms facing the floor. Your elbows are bent so that your forearms are parallel to, or near parallel to the floor. Keep the wrists in line with the forearm (neutral). Stand with your feet hips width apart with knees slightly bent. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine. Maintain these engagements throughout the exercise.

Downward Phase: Exhale. Slowly, press the bar down until your elbows are straight but not locked. Do not allow the upper arms to move. Keep your torso erect and your wrists neutral.

Upward Phase: Inhale. Bend your elbows, returning to your start position in a slow and controlled manner. Do not allow the upper arms to move. Keep your torso erect and your wrists neutral.
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Poor product selection and assembly greatly contributes to exercise equipment accidents. By hiring Calburn Fitness Solutions you can make sure that your equipment is safe and secure to use. Our expertise in kinesiology that is the study of body movements and postures has made us proficient in equipment selection. That means you can start using your fitness equipment without any worries.

Following are the services we offer you with the Set up:
  • Gym Floor Plan Design/Equipment Assembly
  • Equipment selection
  • Exercise Training Charts
  • Equipment Maintenance Follow up
  • Proper Exercise Technique Training and Equipment Function Training
Set up and Management
Set Up
Poor product selection and assembly greatly contributes to exercise equipment accidents. By hiring Calburn Fitness Solutions you can make sure that your equipment is safe and secure to use. Our expertise in kinesiology that is the study of body movements and postures has made us proficient in equipment selection. That means you can start using your fitness equipment without any worries.

Following are the services we offer you with the Set up:
  • Gym Floor Plan Design/Equipment Assembly
  • Equipment selection
  • Exercise Training Charts
  • Equipment Maintenance Follow up
  • Proper Exercise Technique Training and Equipment Function Training

We offer fitness consultancy to other gymnasiums under which we manage trainer recruitment and training program for the selected trainers. We prepare an exercise library, training charts and training program designs for the facility. Management of the organization is provided thereon by visiting the facility.
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