Walk Through Your Sedentary Lifestyle

Life’s comforts and technology have made most of us lead a sedentary lifestyle which is one of the prime reasons for the alarming rate of obesity in Urban cities .Changing a habit which has made you comfortable is not a day’s job but with small changes and focus, one can move away from leading a sedentary lifestyle irrespective of the kind of work you do or planning to do. I am aware of the havoc that a sedentary lifestyle can play with one’s  health. It can affect our mindset too which is the worst thing that can happen to a person.

By moving away from a sedentary lifestyle the advantages are many but to put this in words you will obviously become healthier, develop an empowering habit, help you manage your thought process better, increase your appetite, reduce your stress level and probably bring out the warrior spirit in you. Now everyone has a fighter in us. I believe that by doing regular exercise one can develop it, nurture it and make use of it to overcome life challenges. Well if you are ready for it lets jump into how you can go about doing this

Begin small: Many people make the mistake of starting too hard. They get burnt out or injured within a couple of weeks. This change is designed to get you running for life. If you have lots of enthusiasm when you start, that’s great — but you MUST rein it in and start small. That enthusiasm that you have to hold back will keep you going for much longer if you don’t spend it all in the first week.

Increase gradually: One mandatory rule is to begin gradually and increase the pace as the days/weeks goes by. I have gone through the rut and know where the nasty corners are to be avoided. It takes awhile for your muscles, tendons, ligaments and joints to adjust to the stress of being active and if you progress too rapidly you’ll get injured. Increase but very gradually.

Enjoy yourself: If you don’t enjoy yourself, you’ll never stick with it. Try to have as much fun as possible. Enjoy getting fit and healthy! Enjoy burning off your fat! Enjoy the sweat! Enjoy the relaxation of burning off stress! Being active should be fun not torture. Yesterday I bumped into my school friend and his wife. I stood and spoke to them all the while in spite of both of them reminding me to sit and talk couple of times during our conversation .The idea here is that standing does burns more calories and works the muscles more than sitting.

Some of the things which you can incorporate in your daily life irrespective of the nature of job you do have are -

Start walking: For beginners I recommend a walk for 15-20 minutes even couple of times a day. This could be done preferably first thing in the morning to make it a daily habit. By walking in small bursts of 15-20 minutes at different times in a day is a smarter strategy to burn more calories as each one of us burn more calories at different times of the day. We cannot assume any one time is right for us. In a 24 hr day if one should manage 2-3 fifteen minute slots for walking since it is the least one can do for himself/herself. Be creative and figure out ways to clock this time spent walking.

Work standing: I know this sounds stupid. It did initially for me but when I realized that I work for 8-9 hours every day and mostly in front of the system or on the phone it was way too much of sitting around which does more harm than good. So I devised a way to stand and work for about 40 -50% of my time. Whenever I am on the phone I stand and talk. I also work on my laptop standing now for couple of hours. In fact right now I am standing as i type these words. The idea is that standing burns more calories and makes you work more. Be creative and figure out ways to stand and work in your own work environment. Remember if you really want it you will eventually figure out a way.

Lengthen the walking steps: Eventually once you become more active then you will begin to love this so much especially with the results you are seeing that you will want to up the antennae. Then it is the time to pick up a pedometer and see if you can  make it to the recommended 10000 steps. yes the figure is right. Now do not be defeated with the numbers. I have many clients who were not even doing 1000 steps a day and are proudly taking 10000 steps now. To put a figure it is about 8 Km in a day and if one walks in a good pace one should be able to do in about 75-90 minutes .In 15 hours of awake time you can fit this in eventually if you do bring out the warrior spirit in you which is the icing on the cake.

Remember as we move more and more towards being technology dependent  we are worsening the situation and the only way to move away from a sedentary lifestyle is to be more creative and persistent. I hope I did manage to work on some of your brain cells which is the purpose of this blog. As usual do reach out to me on my Facebook Fan Page  or mail id coach@satishrao.in in case you have any additional inputs or even do not agree with my thoughts then you do know how to reach out to me.

It’s Time To Cut Back When You Feel Overwhelmed

I notice that nowadays, most people are overwhelmed more often than not. Whilst there are many positive ways to manage this, some look at negative ways of coping like smoking, drinking or at times worse – doing nothing. Others cope with being overwhelmed by using positive methods which include mindfulness, meditation or even positive thinking. One easy and simple way of managing this is by cutting back to take a deep breath and re-designing your Life.

When I am interacting with my clients who call me from across the globe to see if I can work with them, the one question which repeatedly comes across is “Why am I so overwhelmed”. There is no one answer to this question. I guess that most of us do not know when to say No and let go of things. Managing One self and conditioning your mind is all the difference between how two different people handle the same situation. Yes stress would be one of the biggest influencing factors but again it is also not the only reason for people to feel overwhelmed at the end of the day.

Feeling Overwhelmed is a state one can relate to when one has experienced it. It is a feeling of exhaustion and a lack of motivation to do anything constructive.This according to me is the major factor in substance abuse and the reason why people are addicted to a negative coping mechanism.The best way out is is not to get into this trap which is easier said than done. The other important action is to recognize this and do anything in your capacity to overcome the same. Some of the things which each one of you can do in case you are overwhelmed or getting there  are -

Cut back on your life: The first thing you can & must do would be to cut back on your life in general. Be it a punishing schedule, travel time or just about anything which might be taking more of your time during the entire day. I notice that many people spend far too much time on unproductive things. They then complain that they have no time for constructive things. Manage your time well or time will manage you, are the words etched in my memory. I feel that this is one area you might want to focus on going forward. Be as miserly as possible in giving your time to unwanted commitments.

Take a step Back: Have you tried doing this in your mind and seeing things from a third person’s perspective? Well this is one of the most important strategies with which you will be unbiased and will get a wonderful insight into your own life. When you see your own life by stepping back you tend to notice the grey areas which you can work on at a later stage.

Set boundaries: It may seem impossible but if you set boundaries for yourself you will be forced to choose only the essential. The actual boundaries aren't as important as the act of setting them at this point. You can adjust the boundaries later depending on what works for you. I have set a boundary of heading back towards home @ 2100 hrs everyday. What this does to me is it sets the pace for the next day nicely.What boundaries do you want to build going forward?

Prioritize: Once you've set the limits, take a look at your long list of tasks and projects. Choose the ones you’re going to focus on. Which tasks and projects are the most essential? NOT the most urgent but the ones that will get you the most long-term benefit. Which ones will have the most impact? I have noticed that most people trip in this area and forget the forest for the trees. I am sure you do not want to tread on this road.

Be ruthless in elimination: I am more vocal in this one area because sometime you want to be clear in what distracts you. Be aggressive in eliminating it from your day’s/week’s schedule.Over the years i have identified what needs to be eliminated from my life and given it all my focus to  ensure it does not eat into “MY” time.

Make some time for yourself: You must have heard that no man is an island but in this fast paced world where multitasking is the norm, making some time for yourself on a daily basis is the key missing in most of the stressed out people.This can be sitting alone in a corner or even taking a small break to get away from the familiar territory. This will ensure that the creative juices in your mind begin to flow.Remember ‘All work and no Play makes Jack a dull boy” holds good and you might have to work on this.For some of my clients I suggest a 15 minutes meditation windows  to calm the mind and if possible a quick power nap which always rejuvenates a person by at the least 5 folds.

Design your idle day: All of us can create a vision but how many of us can live one. It does begin in simple things like just planning for the next day, be it at work or home.By doing this you are not leaving anything to surprise and going mostly as planned.This would also ensure that you can create a perfect day in your sub-conscious level and begin to live it the next day.What this does is it creates a pathway in your brain which you can  replicate in other areas of your life.

I hope that this article has made you realize that it is always easier to fall but difficult to get back.However this should not deter you to put an earnest effort towards a better you.Do share your experiences on my Facebook Fan page or mail Id Coach@satishrao.in

Overcome A Health Setback And Become A Better Person

Setbacks happen to everybody and in different areas of our life. For some it might be in your life or even work but what I am talking about in this article is about the setback to my health and how I managed to overcome the same. I will tell how to make use of a setback to eventually become a better person.Talk being an optimist well I always look at a glass half full.

When I heard the words ‘Slip disc’ a couple of months ago from a surgeon’s mouth, I was perplexed as to how it could happen to me when I take care of myself in every way be it with proper exercise form, rest or food intake. Eventually I learnt that this can happen to anyone and for no obvious reason. I then began my journey in overcoming this and not allowing my health setback to pin me down or worse derail me . what I have learnt through this is -

Acknowledge it:No one is immune to setbacks. If you have one, recognize the problem. By doing this you can start the process of transformation, for it is on the other side of the setback that we realize we are not going to be the same person we were before. We are going to be wiser, stronger, and better for it.Like everything in nature there is a journey we all need to take and there’s no sense in putting our head in the sand to pretend it isn’t happening. Acknowledge that through the tough times, the miracles of transformation happen and we can flourish on the other side. We are capable of doing amazing thing and even more if we can grow through our own challenges. By acknowledging this we are also telling our sub conscious mind that it is time to start the healing process. This is exactly what I did first after the words ‘Slip disc’ did hit me like a ton of bricks. I acknowledged it and began working on the solution.

Give yourself time:Just as we need to allow time for just about anything to be mended , we need to allow ourselves time to overcome our setbacks. Impatience only makes them harder and longer than they need to be. We are in such a hurry to fix our problems and move on; usually I have noticed that impatience is a pattern that overflows into other areas of our life which can cause more damage.I remember the first few days when the doctor had advised me to be completely bed ridden and not even move around. For someone who is extremely active this was one thing I could not see myself doing for weeks together. I had to tell myself to make the best use of the time. I made use of the time at hand by  catching up on my reading and listening to audio books. This is not easy mind you but by practice, this will work wonderfully with just about anybody. What I have realized is that it is no use to dwell on an existing problem and become more negative. The best strategy at times is to push it through and live on the notion that time is indeed the best healer.

Eliminate the Blame:We all do know that sometime things like a health setback happen for no reason. The one thing I have learnt is not to consider blaming oneself because it will never do you any good from the inside. We all know that once we get injured or fall sick then it is irreversible and there is not much anyone can do. Work on being positive and seeing things through a positive mindset. Like with any situation I got free advise that probably lifting weights was the main culprit. Well I realized that blaming anything or anybody was worthless and it made more sense to focus on a positive long term outcome.

Work on your your sub-conscious:Working on your sub-conscious mind can help you sustain in times of uncertainty and difficulty. When we feel like we don’t have the physical, mental or emotional strength to pull through a setback our faith in something more powerful and within ourselves gives us the energy we need to keep going.Working at the sub-conscious level did wonders for me especially since I looked at alternate medicine for my Slipped disc . Focusing on my sub-conscious mind allowed me to see beyond this setback and find a bigger purpose.

Step out of your comfort zone:After a couple of weeks I decided to move out of my comfort Zone and focused on just being active. Importantly looking at the health setback right in the eye and telling it that whatever it takes I will overcome it did a world of good. This is when I started running and have never looked back. Usually I run on the treadmill but to move out of my comfort zone I started running on the road. I still do it couple of times a week and love it as much as any other physical activity.

I believe that We can learn so much from other people who are dealing with their own challenges but we have to share our own first  to do it.Eventually I knew that I would be a better person if I stick my neck and believe in myself . Yes we are all going to deal with setbacks in life but we can overcome them if we see them as part of a bigger picture, and commit to seeing them through from start to finish. Remember that the setback won’t stop you from being who you want to be and doing what you want to do. It never did for me and I see no reason as to why it should for you. 

Whatever the setback you are facing right now believe that you can and will handle it. You will not allow your life to be dictated by it at any cost.I remember these words by an unknown Author “Breakdowns can create breakthroughs. Things fall apart so things can fall together.” When I look back I can’t agree with these words more.

Would love to hear some of your challenges and how you managed to overcome it to eventually become a winner. Do share your experience on my Face book Fan page or on my mail id coach@satishrao.in

Open Your World To New Possibilities

How is that some of us create possibilities and others only react when things happen. Well, I am a strong believer that you can create your life’s blueprint just the way you want and not react to things that have already happened. I understand that this might not make sense to some of you, but have you ever thought about not doing anything and allowing things to happen on its own. Don’t be surprised as most of the people lead lives like this and are only reactive rather than proactive.

“To get something you never had, you have to do something you've never done.” Is the famous saying which I feel is absolutely true. You have to move out of your comfort zone to create new possibilities in your life. The truth is those possibilities are always within your reach. You may not be able to quit your job or develop new skills one fine day; but remember every day contains within it countless opportunities, all dictated by the choices you make. Some of these choices may seem inconsequential when you face them. They’re the little things after all. Why not do it how you usually do? Why not stay in your comfort zone when it’s just so comfortable there? Do it for the possibility. The possibility is that if you make one minor change you may set the stage for major fulfillment  Sometimes even the smallest shift in thinking or doing can create the biggest opportunity. Here’s how to get started:

Get it out of your head: First thing first is to ensure you get your ideas out of your head. Once you bring it out in the open then you can work on acting on it. Now the question arises as to how you bring it out of your head? I try writing down on a paper and allowing it to flow naturally; some of my clients do come with wonderful ideas especially during our Coaching conversations. The eureka moment can happen at any time or at any place if you commit to it and work on it diligently. Patience does seems to  pays here.

Be committed:There is no progress without being committed. As with all new avenues commitment is the key. You can only develop this habit by stepping up and at times sticking your neck out. Once you have made up your mind to commit then it is just a matter of time before this results into action on the floor. Writing down your goal and vision statement is critical here because when you see this every day the commitment seems to increase. It has worked for me flawlessly. I do not see any reason why it should not for you irrespective of the goals you are working towards.

Redesign your thought process: Replace negative thoughts/patterns into positive ones. This is absolutely a challenge no doubt. I am aware most of us are inclined to harbor negative thoughts rather than positive ones, but negative energy/thoughts kills your energy whereas a positive thought does just  the opposite. When you want to create new possibilities you might want to flush your mind with more positive than negatives. When I work with a client I am discreet and work on a slow & long approach to redesign the thought process which is a long term permanent solution.

Visualize Visualize & Visualize:If you cannot see the things you are doing in your mind’s eye then who else can or want to? By seeing things vividly and clearly even before it happens creates road maps in your brain which is the key. Having a map for reference makes it always easier to reach a destination and this is no different. The Only thing here is that you are working on creating the map on your own which according to me is pretty exhilarating. Visualization is not just day dreaming but vividly seeing the things which are yet to happen like a movie and in absolute clarity. The more clarity you can develop on the images the better. You should be able to feel, smell and at times even feel the taste of success. I know this might seem Greek & Latin to some of you but each one of the most successful people around you & me have used visualization to a great extent.

Work on your belief structure: This is as important as anything else and my simple take is “if you do not believe in yourself how can you expect the universe to believe in you “So developing a belief structure is the key. It can be developed by using powerful can do words and of course body language. Sometimes the age old method of looking at the mirror and telling yourself that the goals you are working on are doable works best. Belief structure is not as complicated as it sounds and with simple daily efforts one can master this just like any other new habit.

Remember that opening to new world of possibilities is an extremely positive action which will empower you far more than you can imagine. When you step up to take on new avenues in life then the Universe never disappoints you. It is fair and just. It will probably test some a little more to see the endurance level; however the one who is persistent and focused will eventually be successful. Most of the famous personalities touch upon this topic in different ways but the common denominator is that they stepped out of their comfort zone and into a world of possibilities. My question to you right now  is – are you ready to step in to this world and if yes, then welcome aboard!

As some might notice there is a lot of substance and technique in this article which is extremely powerful when implemented. In case all this has bounced off your head but feel connected to the content in the article, please get in touch with me. I will be more than happy to explain by talking to you. My FaceBook Fan Page  will the place to connect with you or if you believe in the old world charm of email then it is coach@satishrao.in

Do Not Blame Yourself If You Are Overweight

From being overweight and unfit a couple of years ago I can safely testify that it is not easy to change over to a new leaf overnight. Most people you meet might say that it is just about being motivated and focused. I probably agree with this but strongly feel that there are quite a lot of external factors which makes one to pile on weight without even one realizing this. If you are someone who is overweight (incidentally more than 70% of urban population are overweight) then it is not easy especially with the kind of influences around us. Haven’t you heard the saying Birds of feathers flock together? I am sure the same holds good with being overweight.

The fact is that such negative reinforcement creates real psychological lacunae and the real scientific way that your body deals with this is by craving more carbohydrates. This is all a part of the vicious cycle and the reason why being overweight especially in India or for that matter even in the rest of the world is not just due to a lack of motivation. I strongly believe that a sedentary lifestyle, quantity, quality of food and a lack of exercise has ensured that more than 70% of the people are overweight. I am really concerned to see kids these days being obese and looking so unhealthy compared to a couple of decades ago. It’s not a matter of lack of motivation. Our environment has waged war on us. Its weapons are primarily a sedentary life and Trans fats of mass destruction. All is not lost though; we can stand strong and fight for what we believe in. We can fight for vibrant health, simplicity and health for all. Here’s how we can start -

Do not over eat: Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn’t go to waste. This has left me with far too many guilt feelings. Next time, doggy bag it for later and don’t hurt yourself! Another strategy which I use now is to measure the portion (with a measuring bowl) to ensure that one does not over serve more than required. I have realized that nothing will happen if we do eat less but a lot will be at stake due to overeating. What this has done to me nowadays is that by default I cannot overeat and feel terrible which puts me off in the first place.

Create a food schedule: Another important thing I would recommend is to ensure you eat more or less at a predefined time and not whenever you feel like. I understand that people who are in the corporate rate race will ridicule me but I too was there. I realized that if you do not give importance to your health then rest assured no one will, especially the company you work for. So plan your day and in a worst case scenario at least grab a fruit or a healthy snack to avoid the hunger pangs when middle of never ending meetings.

Chew Your Food:Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first and highly important step in a complex system of digestion. Besides if we eat slowly we might feel full before finishing the whole meal, and can leave the rest for the next meal. I have been guilty of quick eating but have worked on it to ensure that the name tag of a quickie meal grabber fades away.

Choose your snacks wisely: I have seen far too many people ensuring that they have decent large meals but trip in the snack department. Gorging on a snack loaded with Trans Fat and salts will most of the time give you a physiological high but they are the number one culprit. Instead replace these snacks with healthier options.There are a zillion ways to prepare healthier snack options.

Substitute hunger with Water: Our bodies are about 65-70% water. It follows that water will not only be essential but the best possible choice of liquid to ingest. In fact our body will sometimes simulate a hunger response when in reality it is craving hydration. When hungry, drink a glass of water to check if it suppresses the same. Water is also known to flush out the toxins from your body,which according to me is directly related to stress and binge eating.

Exercise daily: Nothing can be more beneficial to an individual than a regular habit of exercise. Even a 30 minute of walk on an empty stomach will do wonders to the system. I would like to emphasis that you need to ensure that you are active the whole day. I see far too many people sitting for a long period of time which negates any physical activities done  for the day.Even though my workout regimen  is pretty intensive i also ensure i stand and work for almost 50% of my time now.

Lifestyle:Remember, it’s not about special diets or special exercise programs. The real secret is in turning your health into a lifestyle activity. Focus on this healthy lifestyle with every choice you make. What choice you do make will have a huge impact on your future. By not changing your lifestyle you are heading into a one way street at the end of which you will only find regret. The lifestyle change you are contemplating is not something undo-able but with a positive and a can do attitude you can reverse the tide. I hope some of you do take a decision to reverse the tide and work on your health which is the most important possession with each one of us.

I hope this article has bought in some kind of awareness on the pitfalls of being overweight.As i am doing a final edit before posting i just finished reading a newspaper headline screaming Bangalore is the second most obese city in India  which i feel is justified by the kind of lifestyle people are leading. In case you do not agree with my thoughts or probably want to add more to this article please feel free to post on my face book fan page or even mail me at coach@satishrao.in

How To Find The Magical Key For A Happy Relationship

Off late I come across many people with serious relationship issues. Even worse is that they are not doing anything about it. Sometimes these relationships involve two people in a marriage living under the same roof but living different lives. I need to mention here that I am writing this article through my experiences and what I have learnt by interacting with many people be it my friends, clients or acquaintances. Off late I am seeing many relationships or specifically marriages breaking down for reasons which could have been avoided. Some of the things I feel one can do in case they need to strengthen their relationship are -

Work on your relationship: Like anything else one needs to work on one’s relationship. Nothing is perfect in this world and all of us have our vices which will tick of the other person. If one feels that the relationship is important then he/she will never take things for granted but will at least walk half the bridge. Maintaining a healthy relationship requires sacrifices, attention and care. It helps to think of your relationship as a living thing in itself. Like all living things it needs nourishment and protection, healing when it is sick and space to grow and flourish.

Think ahead and do not take things for granted: You need to be vigilant against things that might threaten any relationship. This does not only include the obvious things like temptation but the subtle things like imbalances in responsibility and duty, comparisons to others, jealousy and so on. It means you need to nourish your relation with thoughtfulness for each other’s needs, find time together and sometimes even time apart. It means when things are going wrong you need to stop and think about how you can improve them and perhaps what sacrifices you need to make. It means that a relationship needs to go forward, change as you both change and to grow stronger.

Do not leave anything unsaid: I remember talking to a potential Client about a couple of weeks back who had everything one would desire but was in a lifeless relationship or to be precise in a marriage for more than two decades. He mentioned there were too many things unsaid in his marriage which over the period of time had become an impenetrable glass door. No matter how long two people have known each other there will still be things that they don’t pick up when unspoken. Sure you may think your partner knows what you’re thinking, but what if they don’t? I believe that never to go to bed carrying an unresolved issue in the mind. Even a small thing as forgiving a person(in the mind) before retiring for the day will go in a long way in making things better from the next day.

Watch your tone: Most of the things can be pleasant or unpleasant just by the tone of the voice. I have come across far too many people who do not focus on the tone of their voice and this plays a critical role in way things are put across. If you have something to say whether it is to voice a concern, to show that you care or anything else then you must speak plainly and softly for the other person to understand. If you were hoping for them to not to understand then it’s better to keep quite. Keeping quite does not mean stonewalling which is worst thing one can do in a relationship. Stonewalling is when a partner simply shuts the other out, going silent, ignoring them or even leaving for a time. Stonewalling has obvious consequences of frustration and anger. This quickly leads to cycles of increasing problems as one person stonewalls while the other becomes more and more frustrated. This will get into a vicious circle. It’s better to work on your tone and get your points across in a subtle way.

Accept your partner: When I come across this question especially with some very young people I always tell them to accept their partner. Never get into a relationship to change them to your liking. Trying to change a person never works. People know when they are not accepted in their entirety and it hurts. I have learnt over the years that one shouldn't go into a marriage or a relationship thinking to change someone. If you do remember, the most you can do is explain what it is, explain how it affects you or why it affects you. If it’s important then they may change. If they don’t then think about all the things that they may wish to change about you. If there are too many things you want to change it is important to face that he/she may not be the right person for you or you may be expecting too much. People will be what they will be. Spending the most important part of your life trying to shift habits and personalities is like trying to push boulders up a mountain – tiring and not fun at the end of the day.End of the day it is you who needs to decide if  its worth the effort.

Make Time for Both Your Ambitions and Goals: It is all too easy to focus on your own goals and hope or even assume that your partner shares them. If you don’t know what your partner’s life goals are then ask them and help them with their goals. The solution is of course balance. Somewhere you will need to ensure that you find the middle ground for both your goals and work in tandem to ensure that each other is not put down.

Spend time together: I always believe that a couple which spends time together has got a brighter chance to work on things. Of course spending time together doesn't simply mean being in the same room. It means actively finding time where you engage with each other. Doing some kind of exercise together can do wonders to strengthen a faltering relationship. It may even take work and effort but remember a happy relationship takes time and effort. They say Rome was not built in a day and it is the same with Relationships. It’s equally important not to be trampled over. You should always be clear and assertive about your own feelings, your own needs and your own goals. Remember that your own happiness is essential and important in a healthy relationship.

I have seen too many people losing focus in their life as they are not able to manage their relationships. The relationships I have mentioned might in your case be your spouse, friend, partner or anybody but the truth is that the points we have discussed above will help you find a vision or goal posts in the right direction. In case you do not agree with the points I have mentioned or have some additional inputs through your experience feel free to post a message on my Facebook Fan page or write to me on coach@satishrao.in

How To Not Look Like A Pregnant Duck.

What is striking off late is the amounts of fat people are putting in their midsection. I know for a fact that this one area that is most  noticeable more than anything else. When I was asked by a good Old friend some weeks ago as to how he was looking, I had to tell him the truth and that was “he looked like a pregnant duck”. 

The best option is to not look like one, but if for no reason you are heading in that direction then it is time to pull up your socks and do whatever is required to get rid of it. Most health issues begin from fat getting accumulated in the midsection. The belly is the first body part which starts to accumulate fat. Biology couldn’t care less about our six-pack fantasies for the human body is built to treasure precious calories and our midsections are especially talented at storing the excess ones. Add our genetic predisposition to piling on weight with the modern lifestyle of excessive calories and stress and it’s no wonder a trim midsection eludes most of us! Well fret not, since you do not need carry out a drastic lifestyle change but begin with simple lifestyle changes

Lose weight: The simplest formula is to lose weight, because each one of us has a six pack hiding behind the fat around our midsection. The thumb rule is to get rid of it and presto you can walk around with a six pack. Three things go a long way in defining your midsection – One would be a good exercise regimen, second would be quality food intake and last but not the least would your rest which is critical. Lose weight and your abs will show up quite nicely even if you never do a single sit-up. Generally Men need to maintain about 8-14% body fat; for women it might be a little more though.

Do not focus on Abs crunches: Many of the fittest people on earth – from Navy SEALs to professional athletes – never do a single sit-up and shun crunches. In fact, some military training guides actually discourage isolated abdominal exercises. There are many paths to sleek abs. I personally recommend following a fitness regimen that is comprehensive in nature. While isolated movements can tone individual muscle groups, for true core fitness it’s better to do integrated exercises that strengthen your entire body – with defined abs being the happy side effects.

Remove empty calories from your food intake: Empty calories consist of food which is usually deep fried or sugary drinks. These do not have any nutritional value but just fill up your calorie intake which gets accumulated as fat deposits. Identity these in your daily food habits and avoid them at any cost. White sugar is one of the main culprits and you would be doing yourself a big favor by completely avoiding this. Also ensure you cut back on refined flour & worthless calories from cakes, cookies, pastries, crackers, chips, and white bread.

Eliminate liquid calories: Most of us are aware that soft drinks are loaded with sugar and addictive chemicals which make you blind to the pitfalls of consuming even one drink a day. While it’s commonly accepted that juice is healthy, it is still going to spike your blood sugar. I suggest cutting back and if not avoidable then at times dilute it with lots of ice or water. A real piece of fruit is always a better option. It provides fiber and fills you up; juice just gives you extra calories you don’t really need.

Work on a full body exercise: What I mean by this is, that instead of focusing on only certain parts of your body, focus on the whole body by doing some resistance training, running, swimming or even an outdoor sport. Furthermore a full body exercise program elongates your muscles, lubricates your joints, and releases the pressure that compacts your vertebral column. This should be a magical formula for people with lower back issues due to excessive sitting and a sedentary lifestyle. The best thing you can do for yourself and your body is to hit the gym 3-4 times a week. Work on strength training is something you will not regret as you become old because your muscles and bones will get stronger as you age.

Manage stress: All of us do know how stress plays havoc with us. The worst thing it does is, to make your metabolism sluggish. I come across far too many people with high stress levels. Bottom line: reduce stress! It’s so important to find a way to reduce and manage any stress in your life. However you choose to handle stress, don’t ignore this aspect of weight management and health which according to me is the most valuable asset to an individual.

As I am typing this I happen to notice Barrack Obama is reading out his victory speech. I can’t ignore the fact how fit he looks, especially with a flat mid section. If the President of the United States of America makes time for his fitness and ensures he spends some time in the gym every week, what excuse can you give for not investing in your health for a brighter tomorrow? I hope this Blog does spur some of you to work towards having a flat midsection and in turn an overall healthy body and mind. If you do agree with my thoughts and feel connected, do not forget to leave a line or comment on my Face book Fan Page or my mail Id  coach@satishrao.in

Some Great Ways To Be Happy By Being Selfless

When I saw a car owner chastising a parking attendant yesterday for a trivial issue which could have been ignored, I realized that by being a little forgiving the young gentleman in his flashy car could have made his evening more pleasant.Have you not seen people around you who do not think twice before venting their frustration on someone who according to them is at a lower level in the society? I come across this more often than not and it all begins with us to ensure that we do not blow our fuse on trivial things and be an unpleasant example to people around us.

The point of discussion here is how we react to situations and do not regret later that we could have behaved better. There is no one thing we can do to address this problem but we can execute a series of things or to be precise actions which will eventually help us. The most important one to begin with would be -

Practice Forgiveness: Having hard feelings is the worst thing you could do for yourself. It will make sure you are filled with negative energy. An individual can have only one type of energy be it either positive or negative and the choice is yours. I always make the choice before I have even begun my day and put in my best effort to stay positive. I would be lying if I said that I succeed all the time but can proudly say that I manage at most times. Holding a grudge against another is a blemish on your soul. When you can let go of this, you can begin to heal the pain. Making a point of forgiving someone is a great service, for there are times that the person may not even know that they have hurt you. You can even forgive those who do not want to be forgiven. Trust me – it will make you incredibly happy and this one exercise of forgiving has made a huge impact in mine as well as  many of my clients.

Show respect and Courtesy: This looks like a small thing, but I see this becoming extremely rare nowadays with people rushing about as though there is no one around. When is the last time you saw someone offering a helping hand or saying a Thank you to a stranger? I make it a point to say Thank you to people i meet. Some of them are embarrassed because they are actually not used to hearing this word. What professionally courtesy is expected inside our workplace needs to be followed outside too. At times even a simple smile goes a long way in making one’s day. At the end of the day when you practice doing this even a couple of times a day then the seed of internal happiness is sown. Another important factor is by doing this, you are ensuring two people are happy and in a small way giving back to society in the best possible way.

Listen More than you speak: One of the crucial aspect of showing respect to somebody is to listen completely. By doing this be it with your partner, friend or even your support staff you are engaging in him/her and sub consciously telling them that they are important to you. For some time I had this habit at work of turning towards my monitor when someone was speaking to me. When I realized the mistake, I ensured that I switched off my monitor to make the person know that he/she was important and I was listening one hundred percent. Nature has indeed given us two ears and one mouth. It does imply that we naturally need to listen more and speak less.

Give genuine praise: When you do recognize the contribution of others then it would make the person so much better. How many of us at some point of time have not thought about someone who recognized our contribution and given us genuine praise. I am sure most of the working folks will agree that a praise from your boss which is genuine is worth more than anything else at the emotional level. Recognizing the contributions of others is a mighty act of service. This is an investment in others that doesn’t cost you a thing and the returns can be truly amazing. When you are genuine, people around you can sense things and connect with you in another level altogether.

Live by your promises: Nothing would make a person feel better than when you keep up your promises. I come across many instances where people do not keep up their promise, be it calling back or even meeting in person. There is absolute no sense of empathy to others. The least you could do to make someone feel happy is by living by your word and sticking to it. I know the circumstances change and things evolve but the least you could do if you do not keep up on a promise is to acknowledge it, find middle ground and move ahead. This will help you to keep your conscious clean and not dwell on it later.

At the end of the day what does make you happy at the inner levels are the thoughts and deeds which happen through you. Happiness is a state and to get into this state one need not  go in search of the pot at the end of the rainbow. It is within each of us. The only thing we need to do is to work on it to make it more prominent. I am sure being happy would be one of the top 3 goals in the bucket list of many. I hope through this article it will help some of you to find the key to unlock the happiness door and transform yourselves. Would love to hear from some of you either on my facebook page or through my mail id  coach@satishrao.in

How To Work On Nipping Depression In The Bud

One of the curses of our fast paced lives, multi tasking, unhealthy habits and Yes genetics is depression. This is the leading health issue in corporate India. I am sure most of you are surprised to hear this but i was not especially when i read  a cover story regarding this in one of the leading newspapers of India for which I also write regularly.

I see a drastic change in people’s lifestyle now compared to a decade ago when I was climbing the steps of Corporate India. It has not become any easier but I feel people are to be blamed for indiscipline and a bad lifestyle. What has one’s lifestyle do to with depression some ask me when I touch upon this topic? In my experience I have seen quite a lot of people with absolute no reason to be depressed succumbing to it due to a lack of awareness. World over depression strikes millions across race, creed and caste. The sorry part is that so many of them do not fight but succumb to it, sometimes with catastrophic consequences. I remember Sir Winston Churchill words  who said “Depression is one of the leading causes of disability, missed work, broken relationships and more”.

Chances are that you or someone close to you will suffer from it at some time during your lifetime. It is truly one of the most devastating of diseases in that it robs you of the ability to simply enjoy life. Activities that you used to enjoy leave you feeling empty. Interacting with friends, family and co-workers can be overwhelming.
It’s hard to imagine that to get out of the bed will become a chore and facing life will be a drag.
So what can one do? Traditional routes of therapy and even medication are effective. They should definitely be considered if depression is disrupting your life.

However there are other, natural steps to take that can over time be very effective. In fact some studies have shown these to be as effective (or more) than traditional therapies.
As an added bonus these are good lifestyle changes that will enhance anyone’s life, depressed or not and most don’t cost a thing!
Studies have shown that primitive people get much more exposure to an active & healthy lifestyle than we do and hence they have no or very little, depression. Attempts to study depression in primitive tribes found nothing to study. Changing your lifestyle can work wonders in battling the blues. I have seen too many people succumb to depression over the years and silently suffer in loneliness.
I happen to work with clients of who had early signs of depression but put off going to a physiatrist with the social stigma attached to it. I realized that with a change in their lifestyle there was an amazing transformation in most of them. I have put this article from my own experience and focusing on how changing your lifestyle can help you overcome one of the world’s worst demons. As like always taking action is the first step in nipping things in the bud. See what suits you and choose what works for you. For some all might work and for others only a couple of them might make sense. Some of them which would help you or people close to you would be

Exercise: One of the biggest lifestyle changes I would advocate if not anything would be to get into a habit of daily exercise. I would recommend high intensity cardio exercise to begin with. Some of these would be running, swimming or even cycling. I believe cardiovascular exercise makes you breathe in a lot more oxygen and flushes your brain with a rich source of feel good chemicals along with more blood supply. I always feel a tremendous high in my head when I do a good round of swimming or running. For example I drove through 90 minutes of traffic(bumper to bumper) day before yesterday  thanks to cyclone Nilams effects in Bangalore in order to get to the pool and swim for 30 minutes. At the end of 30 minutes the feeling was of absolute bliss and euphoria. Now imagine if you could manage to get into this state everyday and how your life would change for the good. It’s priceless if you ask me. For those of you who would also like to tone up I would recommend 2-3 sessions of lifting weights in the gym. Lifting weights helps because when you work towards failure and use your inner strength you will inadvertently strengthen your mental conditioning which will definitely go a long way in overcoming depression. I agree that all this looks like it is too big a challenge but it is nothing compared to suffering from hopelessness and frustration if you ask me.

Change your diet: Work towards eating a diet rich in source of fruits, vegetables and whole grains. Now if you can aim close to the recommended intake of 4-5 servings of fruits and vegetables it would be great. Nothing would bring in a positive change of feelings as when you eat a serving of freshly cut fruits and vegetables. Eating 4-5 small meals a day helps in a big way in increasing your metabolism and also ensures that you do not succumb to hunger pangs. I have covered this topic in my earlier Blog article. I personally feel that it is important for people to be working towards nipping depression in the bud by changing their eating habits in terms of time, quality and quantity.There is a strong connection in what and when  goes into the mouth and feeling depressed.

Snooze time: According to me insomnia either precedes depression or goes hand in hand. If some of you have problem in getting the recommended 7-8 hours of sleep then it is time to do whatever it does take to ensure you get this in place. It is important to work on a regular sleep pattern i.e. sleeping and getting up at the same time and this includes the weekend. There is a huge benefit of sleeping for 7-8 hours in a day. I have not even mentioned about the work one can do in the sub-conscious level when one brings in a sense of discipline with regular sleep patterns.
Spend more time outside and socialize:  With technology being so advanced it has become very easy to socialize virtually. What I am talking about is to go outside the house/work and meet with like minded people and interact physically. I know that it is not possible to do this every day but figure out ways and means to meet new people at least 3-4 times a week. It might be at a social club, gathering or even a religious sermon but it is important to meet people and develop a social bond. Human beings are social animals and everybody knows the saying No Man/Women is an Island.

Get a pet or develop a new hobby: I might have to write a separate Blog article on having a dog as a pet. I am personally not averse to other animals but dogs are genuinely affectionate animals which always give you undivided attention and Love. I have come across stories about Dogs playing a vital role in depressed people and their well being. Having a dog as a pet, I know what difference it can do to the well being of a person. If one cannot maintain a pet for practical reasons then get into some kind of gardening. Even couple of pots in the balcony can do wonders to the well being of an individual. Tending to it and taking care of its needs will bring in a feel good factor which I guarantee.

Work on your thinking: Now this is as important as anything I have mentioned above. End of the day what matters is how we interpret things within ourselves. Become aware of those times you dwell on the negatives in your life – both real and imagined – and stop them. It takes work and persistence but if you constantly tell yourself to ‘stop it’ when you start to go over the negatives, then you are building a positive habit that will change your life for the better. Whether it’s the jerk that cut you off in traffic or something a little closer to home, don’t give yourself the luxury of a negative thought. I recommend replacing one negative thought with two positive one to ensure that all negativity is suppressed at any cost.

I do know there is lot of stuff in this article but I sincerely feel that way too many people who suffer from this more than anything else. The sad part is that most of them are not even aware. Their priorities are different and just go about their life like a drift wood. I would want some of you to take this up, head on and turn around your life or the person you do care. Each one of us has been blessed to be here at this time. We should make the maximum use of it. Would love to hear about your challenges on either facing depression by you or someone close to you on my Facebook Fan Page or coach@satishrao.in

How Do You Make Reflection A Daily Habit And Evolve From It

Often several times in a day I reflect on my day, my life, on what I've been doing right and what isn't working. I reflect on every aspect of my life and from this habit of reflection I am able to continuously improve.

Reflection is an extremely empowering habit. Most of us can do an absolute turnaround if you spend some time every day on reflecting. Do not get confused with meditation and reflection. They are both at different ends of the spectrum. By reflecting on your life you are bound to get some amazing insights about yourself.

As Life Coaches we tend to reflect on an individuals life and navigate our way through. I strongly believe that some of my deepest questions have been answered through reflection. I can’t find a better time than writing about it especially when we see lot of issues around us. If you have not tried reflecting then I would highly recommend it to bring about a drastic change in your life. Some of the biggest advantage of self reflection are -

It helps you learn from your mistakes: All of us have committed our share of mistakes intentionally or otherwise. When one commits a mistake, the smartest thing to do is to reflect on it and see what best you can learn from it. I know it is easier said than done but if we do not reflect on our mistakes ,then we are prone to do it again. However if we focus on what went wrong then we are sure to gain some valuable insights which will definitely makes us wiser. I realized that I was having my last meal of the day later than desired. By reflecting on why this was happening i realized that I could gain an hour or two by ensuring that I head home immediately after my workouts and not socialize everyday .Now I am pretty proud that I reach home much earlier than before and prepare for the next day. Yes, I did compromise on meeting my like minded friends and sharing experiences. Now I do this by carefully planning my activities and keeping my long term goals in mind.

It does help you gain ideas: I get some incredible ideas from self reflection and would never have done so many things in my own life if I had not reflected on the challenges I was facing. Doing something what I am doing right now i.e. helping people transform lives was basically an idea which came to me when I was reflecting on what to do when I was on a sabbatical. For quite some time I did not know what I would be doing especially after putting in my papers. What I am doing now was an idea conceived through self reflection which has changed my life for the better. At the end of the day when you realize that this one action has helped somebody immensely, there is a greater sense of satisfaction.

It helps you to help others: The ideas for my Blog post and social network feeds does come from actual reflection. what really gives me a high is when I know that these ideas have helped someone in changing their life for the better. I have realized that through reflection small ideas have incredible power to change people’s lives drastically.. I've had quite a number of mails from readers who tell me how my little tips to them like how to wake up early or start the exercise habit has changed their lives and made them do a complete turnaround . That’s an incredible feeling. I’m overjoyed that by these simple ideas I was able to help people or inspire them.

It makes you more happier and content: By reflecting on what is going on right in your life you can focus on the positives. I believe that focus on the positive and you will eventually  end up attracting more positive things in your life. I strongly believe that by not reflecting we usually tend to focus on our failures and end up not being true to ourselves.

It gives you a better perspective: I see that a lot of people are caught up in their life’s struggle be it working against some deadline or struggling to achieve their work-life balance. stepping back and looking at the pressing issues from a different perspective will surely give you a different view and probably a better solution. This will surely calm us down and reduce our stress level which has already touched the tipping point for most people.

There are many a way to begin some kind of self reflection and there is no one right way. I personally reflect a lot during my exercise time either when i am running or swimming . This is the best moment for me to reflect especially when I am drained of my physical resources and pushing myself through with my mental toughness.

I urge each one of you to spend some quality time in reflecting since you will tap into your subconscious mind and that is where the answers to most of our questions are hidden. By working on reflecting you are also getting into a more powerful habit of communicating through to your sub conscious level. I would love to hear from you as to how you have developed your own methods of reflecting in your daily life. Do share your thoughts on my Face book Fan page or on my mail id coach@satishrao.in

How Do You Navigate Through The Habit Change Abyss

Over the years I have worked on becoming a complete teetotaler,losing weight, waking up early and much more by changing my habits. This was done more importantly by learning from my failures. I have seen more failures than successes when trying to replace an empowering habit with an dis empowering one. I've found failures to be just as important as successes when trying to learn how to improve, especially when it comes to changing habits. It’s not an easy task and I’m sure each one of us has tried to quit something or tried to do something positive and failed. The key, of course, is to not just give up after failure but to reset your resolve, analyze what went wrong and plan to overcome those obstacles the next time. If you are feeling helpless with how you can change your habits, given below are my learning’s on the same -

Biting more than you can chew: We have all done this and taken on more than one habit at a time. We try to master all departments, be it waking up early, eating healthy, having a positive outlook in life etc… I have done this and failed more than a couple of times. Not because my resolve was weak but there was something which did not connect at the sub conscious level when you are working on too many changes. Focus on one or two habit changes at a time and give it your undivided attention.

Write down your habit change goals: As I have always said before, there is magic in when we write down our goals. I have seen on more than a couple of times the universe conspiring against all odds to help us achieve our goals. Recent research has time and again proved that people with written specific goals are more likely to achieve the goals. If you are working on eating healthy, waking up early or any habit you need to change, the first thing is to put it in writing and take a look at it every day. This will reinforce it on to your sub conscious mind. I will cover this in detail in my next post on goal setting which I am working on.

Do not be half committed: Have you done something in life  half-heartily and seen the consequences. It is the same way with habit change. It will not work if you jump into it half heartily  Instead give it everything you have got and remember that by not changing this habit you are living a far less quality of life. This means committing big time and telling the world about it. If you are on Facebook then post it on your wall, inform your family ,friends and co workers if required. The more people know about it, the better it is for you, because you are giving it a committed effort and at the end of the day that is what matters.

Build a support structure: There will be times when you falter, almost invariably. Who will you turn to when you need encouragement? If you don’t have a good answer to this, you need to think through it. If you are lucky to have a good support structure then its fine otherwise hire a Life Coach who will work with you towards your habit change. The idea here is to have a support structure when you do go through rough patches in your journey. You do not want to falter mid way.

Think through your motivation: What some people call discipline I call motivation. when someone wants to change a habit then he/she needs to be motivated to do it. The bigger purpose needs to be identified which will act as a catalyst. The more reasons for you to be motivated to change the habit then better it is for you and your success. Identify your motivation and always remind yourself of it when facing rough weather.

Anticipate the brick wall: Every habit change is a path littered with obstacles. Unfortunately, when we hit some of these, we often quit. we might try again but when we hit the same obstacles again, we give up. A smarter option will be to do some homework beforehand and anticipate the brick wall in your way. Always expect the obstacles ahead. It will do you a world of good by just being ready to face it. When I was working towards quitting smoking, I knew where my biggest urge would be coming from and avoided it completely. If the purpose of the habit change is embedded within, you will figure out ways to avoid the brick walls.

Be Accountable: Most of the time we do things better if we are accountable to something or somebody.What surprises me, is to see people stay away for a month or two from smoking and drinking  during religious times just because they are accountable. Most of my clients have seen tremendous transformation during the coaching sessions. The one reason they say is that they are accountable now and hence more committed.It is probably one of the  reason why Coaching is so effective for personnel transformation.

Know your triggers: This is an important key to changing habits. Every habit has at least one trigger — an event that immediately precedes the habit. Some habits have more than one trigger. When I used to smoke, the period immediately after lunch was when the urge to smoke was the strongest. I realized this and worked on the trigger by ensuring that i fixed my meetings immediately after lunch. This was to ensure that I had hardly any time to go out for a smoke especially when people would be waiting for the meeting to commence.

Quitting at the first sign of failure: If you do falter and come face to face with failure do not fret. There is always an other day. Be as consistent as possible from then on out until the habit is ingrained. If you quit, you've let the failure beat you. But if you reset your resolve and learn from your failure, the failure then becomes a positive thing that helps you to succeed. As I've said before, I always see failures as a stepping stone to success.

Changing my clients habits is the most challenging job especially when they realize that they are living a compromised life due to their habits. Nothing is more fulfilling to a Coach/mentor when someone crosses the abyss and looks back with fulfillment. I hope these words of mine have made you realize that if there is a habit change you are pondering on for a long time then there is someone who has walked the path like you. Do share your thoughts on my Face Fan book page or on my mail Coach@satishrao.in 

Lean And Fit Is The In Thing

When this question is asked to people, I am sure that more than 80 percent want to become lean and fit, including me. Working on this health goal is not Rocket science but it requires some careful adjustments in our lifestyle and workout habits. Most of us think that hitting the gym will make us big and strong like the bodybuilders. Just throw this idea out of the window. To become like them, it needs incredible discipline and a herculean effort which most of us are not inclined to. So let’s focus on the one thing which most of us want to achieve and that is being Lean and Fit.

In my journey towards fit & lean, I have worked on many permutations and combinations to the present state I am in. I have not yet reached my ultimate goal but feel that i am on the right path. let’s begin with the most important components of this journey

Work on a calorie deficit: It’s no secret that one will begin to lose weight once you burn more calories than what you consume. The idea is to work on ensuring that you consume far less calories than you expend and do your regular workouts. Now there is no one rule which might fit everybody. You might have to do some research on the net and see what is the exact calorie intake required for your height and weight. Consume about 20 percent less than that to ensure that you are on the right path. Most of us tend to eat far more calories than required especially during festivals. Therefore work on this one area if you want to look fit and lean for the New Year party. It’s a good 8 weeks ahead and realistically you can knock off about 6-8 Kgs if you begin in earnest from now.

Increase your cardio workouts: In my experience just by lifting you will not lose weight especially  in the stubborn areas. Sooner than later you might want to include some sessions of cardiovascular exercise be it running, swimming or even brisk walking. What it does here is that by mixing your workouts you tend to confuse the body. As of now, I go on a high intensity short duration run 2-3 times a week which ensures that you lose body weight 24-36 hours post the workout. You can use whatever strategy works for you but this one method is proven to be successful.

Focus on body Fat not weight: I see people every now and then stepping on the weighing machine and making faces. Well it is a fact that the weighing machine does not lie. For most of us the more accurate method of being lean is a reduction in body fat and not necessarily weight. Do not get me wrong. You will eventually lose weight but first it is the body fat which starts to disappear. The only simple cost effective way which helps in measuring the body fat loss is the simple tailor’s measurement tape. Measure the area around which you want to reduce at least once in two weeks. This will give you a accurate cue of your journey. So ditch the weighing scale and measure yourself with a tape. There are scientific ways of measuring body fat but it is cumbersome and expensive. I always Focus on simple and inexpensive ways of reaching one’s goal.

Lift heavy: Lifting heavy is sure to burn more calories. Do not worry Girls. You will not put on muscle growth and look like those WWF models. You need some incredible amount of testosterone in your body for that .Well coming back to the crux, lifting heavy with less repetition and lesser gaps in between sets will make sure that you hit the fat burning mode to the maximum. If you can mix some heavy lifting with a decent cardio exercise then you are sure to begin your journey towards being fit and lean by the end of the year.

Ensure that you have a balanced protein, Carbs and fat intake: Usually the thumb rule is 50/40/10 and this is the ratio of calories from Carbs/Protein and fat. Do remember that fat is an important component for our body.It has to be a good source of fat namely egg,meat,olive oil, milk and not the trans fat which is basically found in deep fried stuff. Protein intake is usually 1 gm per KG of body weight. Say you are a person who is between 60-65 Kg then focus on consuming 50-60 gms of protein in a day and not more than that. With respect to Carbs stick to whole grains and complex Carbs which will give you energy to sustain through the day. I know this may sound like Latin to many but believe me once you get a hang of this then this will be like second nature to you.

Eat more fruits and vegetables: This is the single biggest diet change you can make that will make the biggest difference in getting you leaner. Two reasons: one is that they are high in fibre and vitamins, which most people are lacking in their diet. Two is that they are high in volume without being high in fat or calories. You can eat lots of fruits and veggies but have very few calories. My post work out meal is always a fruit rich in carbs.

Drink lots of water: Ensure that you keep yourself hydrated and usually the thumb rule is about 2-3 lts of water for an average person. Remember that we are already most of the time in a controlled environment and do not feel thirsty. However your body does need a regular intake of water. Another thing I have noticed is that most of the time you are actually not hungry but thirsty i.e. if you are eating your regular meals on time. The next time you feel unusually hungry just drink a big glass of water. For those working out just stick on to regular water and do not add any sugary mixture to it which will add to the calories. Last  but not the least try to carry a sipper with you. Do not reuse the bottled water which is extremely unhealthy and carcinogenic.

Rest is as important as exercise: Many people who focus on all the other areas, compromise with adequate rest and that is a big mistake. Focusing on good rest is critical and that is where most of us burn more calories. This is more true when we work out in the evening times. Stick to the recommended 7-8 hours of sleep and cut back on your time in front of the idiot box or the internet. I always believe that being fit is like a tripod. One leg is the food intake; other one is the exercise and the last one is the adequate rest. For a healthy you, one needs to ensure all the three are balanced and not compromised upon. If one of the legs get unbalanced then the whole thing just collapses. This is something which anyone of us cannot afford especially when health issues are working out to be extremely expensive on our pockets.

I hope this article does spur some of you to take up the challenge to be lean and fit by the end of the year. I would love to hear from some of you in terms of the challenges you are facing in your journey towards being lean and fit. Do connect with me on my Face book Fan page or mail me on coach@satishrao.in

How To Work On Your Personal Goals

One of the biggest issues that most people face when they put their mind to pursuing their personal goals is lack of time and focus. This was exactly what was discussed by me with one of my clients last week during a Coaching call.

Have you at some point in your life tried working on a personal goal which you are sure will impact your life positively but postponed it in favour of more pressing matters at work and home? Well you are not alone, at least in this department. I have done this more number of times than I can count in the last decade.

If you are sitting on a personal goal then the best thing you can do start today and not wait for the elusive tomorrow which invariably never comes. Making time for a personal goal is something most of you would love to do even though you are hard pressed for time. The last thing you would want to do after a hard day at work or home is to just sit in front of the T.V and vegetate. How does one make time to work on your personal goal especially in times where ME time is a premium? There are some ways I have learnt over the years to pursue your personal goals some of which are -

Make sure you really want it: As they say inclination is not good enough but the hunger to do something is what is required. It is one thing to say that you want to wake up early or spend more time with family etc… But it has to be something that you really want. Ask yourself why you want to achieve this goal and how much you want it. Figure out your motivations. That’s important to do early on or you won’t make time for it.

Make it your top priority: We all have more pressing things in our lives which we tend to focus on but unless this personal goal which you are trying to work on does not occupy the top 2-3 list in your priority list then things will not roll. Unless there is a clear priority list in front of us you will not make time for this. There’s only 24 hours in a day for all of us. At some point you  got to prioritize and if you make your goal your top priority then you’ll  make the time for it.

Keep things simple: I am a big believer in making things simpler because simplicity is uncomplicated and it is easier to navigate our way through when things are simpler. It’s important that we don’t make our personal goal too complicated. You don’t want to have a huge list of things to do in order to accomplish your goal. You’ll be overwhelmed. Instead, focus on a smaller sub-goal that will lead you to your bigger goal. If you have a goal to be more proactive, for example, then work on the small sub goals around it which will help you be more proactive. What I have learnt in this journey of life through Confucius words is “Life is really simple, but we insist on making it complicated”.

Stay focused: One of the most difficult things when it comes to achieving goals is maintaining our focus on that goal. It’s easy to become obsessed with something else and when we lose focus, we suddenly stop making time for the goal. Instead find visual cues to maintain that focus. Why visual? Well in my experience I have seen that Goals in a Visual form are always more impactful. Some of the things that you can do is to put up posters, desktop wallpapers or even visual reminders on your Smartphone or tablet. Inform people who care for you about your personal goal and in this way you are accountable and more focused.

Make time for this: Once the above steps are in place then you need to work towards making time for this Goal. This is a critical cog in the wheel and you have to figure out sometime during the day or night when you are the most agile and active. For some it might be early in the morning or for others it might be later in the evening. Whatever time you are making time ensure that you are not disturbed and distracted. Usually 20-30 minutes is what the idle time is for working on any particular goal. For some it might be more or less depending on the Goal itself and your schedule.

Make it your most important appointments: The block of time which you have made should be taken as seriously as the time you make for a doctor’s appointment or a conference call. I spend couple of hours in the evening for myself either working out or swimming. I will not allow anything to disrupt this schedule. For me other than an appointment with a client this is the second most important appointment for the day.

Become more serious on the goal: If you are not serious about your personal goal then no one would be. Make it known to the world that you are passionate about it and write out your goal. Be very specific about what will be the outcome. I have told this before. Written goals have a way of transforming wishes into wants; cant’s into cans; dreams into plans; and plans into reality. Don’t just think it — ink it!

Make it a part of you: This is important to keep the goal going for a long period of time. If it’s a goal you can complete in a week, you don’t need to do this step. The most worthwhile goals are ones that take time to accomplish and for those, you’ll need to make it part of your daily routine. Some goals will need to be daily — say, regular exercise, positive mindset, become more disciplined etc… . Find a time in your daily routine where you will always do this activity. Don’t let yourself lose focus. Put it immediately after something that’s already firmly ingrained in your routine — say showering or brushing your teeth or arriving at work — so that you won’t forget to do it. For other personal goals a weekly schedule will be better — say making a weekly savings deposit or a debt payment or a weekend run — put this on your schedule and have a reminder sent to you so that you don’t forget it.

Working on personal goals is something which is very much within your control. You might be in a bad Job,relationship or even a bad marriage but by not working on your personal goals you are not helping yourself. You are only worsening the situation you are already in. The least you can do to yourself is to take control of the sails and work immediately on your personal goals. I do hope some of you would have realized the importance of your personal goals during these stressful times. I would love to hear from some of you on my Face book Fan page. If you do find this article useful do share it amongst others who might also be benefited.

How Do You Build Greater Self Control

I was a part of a meeting last week where some of the people present lost their self control and exposed the ugly side of their character. I wondered as to why people lose their self – control even when holding responsible positions in the society. I began thinking on how we can work towards building our self control muscle which i think is like any other muscle in the body. If You can focus on the shortcomings and do the required exercises,I do not see any reason as to why one cannot improve. Some of the exercises one can work on to develop their self control are -

Analyze your life: Sometime analyzing your life comprehensively rather than floating around like driftwood makes a world of difference. Look into the most important areas of your life be it your profession, relationships, health, finances etc which are extremely important to your life. See which area is suffering the most and do the required course correction. The reason is, if you are dissatisfied in any area of your life then it is bound to accumulate and explode at an inappropriate time. The best option is to enjoy the journey and take regular breaks which will have a positive impact on your life.

Analyze the area where you are lacking control: If you are losing self control, be it at work or at your house then realize that it will have a huge impact on you and your relationship with the people around you. Read books or articles about the area you are having difficulty with. Becoming informed makes it much easier to make the right decision when you’re tempted to overdo something. For example if you want to lose weight, taking the time to read about nutrition and healthy dieting will naturally motivate you and make eating right a much more enjoyable activity. In terms of gaining self control, knowledge really is power!

Develop manners: Manners are a means to create a socially acceptable method of interacting with others by respecting their needs and our own. It is difficult to be rude to someone with good manners and people are not very forgiving of someone who does that. Hence your self-control can be boosted by relying on using good manners. Even using simple words like Please & Thank you will go a long way in developing good manners.

Practice everything in moderation: Instead of seeking instant gratification, enjoying all things in life in moderation is essential. This means forgoing the entire chocolate cake in preference for a simple slice. It means doing the activities that fit into the time you have rather than multi-tasking.

Refuse to resort to cursing and raging: Self control is about calmly and slowly identifying the cause of your distress and addressing it with realistic reactions. Cursing and raging get you nowhere other than earning you a reputation as a hothead who can’t be trusted or worse as someone who is potentially violent. Find calm and constructive outlets to deal with your concerns.

Think before you speak or act: Do not react in the heat of the moment. This requires consideration and deliberation. Practice this in order to perfect it so as to enable you to respond reasonably quickly to situations in a level-headed manner without resorting to immediate gut reaction behavior. Always think, think, and think.

Take up sports or activities that teach you inner focus: Consider activities as running, weight lifting, yoga, meditation, etc. as forms of self-centering and learning to rely upon your inner strength. These are excellent means for developing self-control and have helped me immensely over the years in a long way.

Meditation: This is something which comes to my mind foremost not because I start my day with this but for the amazing results one can achieve in hardly any time. The return on investment is extremely high with this one habit which just about anybody can do for 10-15 minutes in a day. Meditation is something that has been used by countless number of people across the globe and it is all about discipline. The point of it is to discipline your mind to such a state where it is conditioned in a positive way. During mediation you’re meant to be getting into a state of self awareness while keeping your mind blank. You’re not meant to anchor yourself to specific thoughts. This is very difficult to do if you’re not doing it right and it requires a lot of self discipline as well as concentration. It helps develop a positive energy from within.

Ensure you do rest for 7-8 hours: Don’t forget to sleep well. Good Sleep will give you better mental health. it will give greater energy  to exercise control whilst tackling the opportunities and happenings of the next day. Sometime sleeping over a problem does help to a large extent.

Watch what you eat: Recent research has time and again proved that most of the vegetarians are happier .It is due to the high level of antioxidants in greens which to a large extent act as a natural damage control mechanism. I am not advocating a complete vegetarian diet but do include 3-4 servings of fresh fruits and vegetables in a day.

Even though developing self control is something which does takes time, the points discussed are proven strategies which have worked for me as well as many of my clients across the Globe.

I do hope this has made some of you realize how important it is to have control on yourself .If you do want to reach out to me do mail me on my mail id coach@satishrao.in or on my Face book Fan Page.