How Does One Crank Up The Metabolism Level

Working on our metabolism is as important to being fit and healthy as much as a regular exercise habit. Every effort in terms of regularly working out, eating healthy and taking additional supplements is not of much use if one is not focused on keeping the metabolism high.

I am sure that most of you know that Metabolism is nothing but the chemical process by which our cells produce the substances and energy needed to sustain life. A good weights session or a run in the park is a sure way to increase your metabolism. However what are the absolute, sure fire ways to fire up your metabolism & most importantly to keep it high through the day? Some pointers which I follow are -

Choose Whole Foods:All foods are not created equal. The more you focus on eating processed food which includes loads of Trans fat, the less effort it takes to digest in your system thereby spiking up your blood sugar levels and worse your waistline. You main focus needs to be on wholesome foods like whole wheat, lean meat, fruits, vegetables & eggs which takes more time and energy to get processed inside your system. The act of breaking down the nutrients in the food requires energy and hence this helps in burning more calories. Yes, you got it right by eating good food you burn more calories.

Put on Some Muscle:Working on building muscle is the simplest way of spiking your metabolism. Your objective needs to be to build lean muscle which requires energy to build it and also to maintain it. You can compare this to the fat tissue in the body – all it does, is occupy space without burning any calories at all. The best way to develop muscle mass is by, you guessed it, weight training. This means that even if fat loss is your main goal you should always keep weight training as part of your long term plan.

Increase Protein Intake: Especially At Breakfast:Protein is one of the most important components to crank up your metabolism and having the maximum at the first meal of the day helps you to spike your metabolism. This is because, it requires a lot of energy to break down and digest protein based food. Ensure you have a protein rich breakfast including eggs, lean meat and dairy products. For someone like me who is a vegetarian I need to depend upon dairy and plant sources. Just the act of eating protein can crank up your metabolism. Additionally what i have observed over the years is that,people who eat protein at breakfast tend to ingest fewer calories throughout the remainder of the day. So not only are you burning more calories by eating protein you’re likely to take less in as well.

Stay hydrated:Being hydrated is the key which sadly most of the people whom I interact with on a regular basis miss out on. Without enough water in your system you cannot efficiently and completely extract all the nutrients from the food you take in. Work on drinking at the least 2-3 lts of water during your regular day and increase it accordingly, depending upon your activity level. What I have realized is that most of the time I am not hungry but thirsty. A good gulp of sparkling water does the job for me.

Ensure you get a good period of rest: At the end of the day what is most important and required to ensure that your metabolism is at the peak is a good sleep of 7-8 hours. Yes this is also the period when most of the work is done both physically and emotionally. Ensure that all the electronic gizmos and distractions are out of the bedroom before you hit the sack.This is one area i do see many compromise and complain later that they are not able to see results.

Working on being healthy is definitely a challenge, but over a period of time it becomes a habit and most of the things I have mentioned above, will be done like clockwork. I do not even think of doing so many things because it has become a part of my Sub conscious. Focus your energy on developing lean muscle, getting more whole foods and protein into your diet and knocking out a few gym sessions each week. You’ll be on your way to having a metabolism which will stand you in good stead.

Even though I did go a little deep in this blog, I have tried to keep it as simple as possible. In any case if you have any questions or do not agree with my thoughts do feel free to connect with me on my Facebook Fan Page or mail me on coach@satishrao.in  I will be glad to answer the queries of yours.

Some Lessons Learnt As I Walked Away From A Car Crash

In more than two decades of driving, I’ve never had a serious accident. Occasionally the thought did occur to me and I came close to this two days back. An overspending hatchback rear ended our vehicle, which was pulled off the highway to replace a flat Tyre All this happened in a matter of seconds. I learned a few things from this and wanted to share them, because these are the things that most people have to come to terms with, at some point in their life.

I’m not Invincible: I am lucky & blessed to have gone through life without a major accident. I always told myself (even though @ the sub conscious level) that I probably would not be in midst of a major accident, since I drive carefully and do not take any risk whatsoever on the road. The last 24 hours has changed my perception to a large extent. I now believe that no matter how seasoned or a careful driver you are, you never know what could happen to you because you have no control with other drivers capabilities.This is also true in our life’s journey and especially in times like this which is so unpredictable.

I can’t control everything: I am a big planner and really work with a plan to a large extent. This accident, last Sunday happened so quickly that there was no way for me to prepare. In hindsight, I could not control any part of it. What this accident did teach me is that as much as we plan for things to happen in a certain way, there is no certainty that it will go in that direction. It is best to accept things as they come and then plan going forward.Even though i do feel guilty now that i should have seen this coming especially when i have traveled so extensively, on the Indian Highway.

Expect the unexpected: What I did realize today when I look back at the incident is that, One should be prepared for the unexpected things in life, because we never know when they are coming. I know it is next to impossible to be fully prepared but we should at the least know that we aren’t in total control and things happen to each one of us when we least expect this. The best possible thing to do in this situation is to be calm and ensure one does not complicate the situation by getting into a fit of rage. This was what happened yesterday. There was a mutually agreeable compromise agreed upon and all of us headed on in our respective journey.

It does not matter how cautious you are, Accidents do happen: Even though the driver ensured that he pulled over to the side of the road. He did not park the vehicle in a blind spot or for that matter there was a clear vision for about 1000 mt The driver of the hatchback did not calculate his moves and ended up rear ending our vehicle in great speed. However this incident did open my eyes that in spite of the precautions one can take, there is always a possibility of someone not noticing this and crashing into you. After the initial shock and ensuring that no one was injured (thankfully) a couple of us stood behind the vehicle, post the accident to ensure that the same mistake could be avoided by other drivers. What I did notice is that many are oblivious to the danger ahead and will react only when there is a visual cue. This was a wonderful lesson learnt while standing behind the vehicle in the middle of the highway under the blazing sun.

After the initial shock we continued on to our destination and eventually it did turn out to be a fantastic Sunday, out among-st friends. After a while no one remembered the incident. The learning here is that in our life there will be time when we come across some major developments and unforeseen situations. One need not panic but work on what is the best possible solution and move ahead in life. This accident has made me wiser, in life’s unpredictably and given me more confidence that with a calm and relaxed attitude one can get away from most of the situations. I hope that you can relate to my words and would love to hear from you on my Facebook Fan Page or mail id coach@satishrao.in if you have gone through something similar and how it has changed your own perceptions or outlook in your own life.

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How To Overcome Some Of The Biggest Excuses For Being Unfit

The biggest factor one needs to overcome when it comes to developing a fitness regimen is excuses. I have had more than one excuse for not taking some time out for being fit and the sad part is that when I look back, I began to believe it and eventually live it out.

When I look at friends, acquaintances and also some of my clients who have many reasons for not stepping up, I can’t but stop chuckling and remember my own story. Somewhere down the line I realised that I was putting things off, because I didn’t have the time, energy and at times too many social commitments. Off late I hear even more absurd reasons from people for not being committed to exercise. What is different now, is that I have reconditioned myself to do away with all the excuses and found ways to embrace the joys of a fit and a healthy life. I realize that the excuses were just meaningless and insignificant. Lets us look at some of the biggest excuses most common amongst those, who want to get on the wellness road and how we can try to work through them.

I don’t have the time: This is so far the most common excuse I come across which I was guilty of too. Work on giving yourself just about ten minutes every day for the first week to do something as small as, just a small walk round the cubicle or an extra floor climb to the rest rooms at your workplace or your house. Taking out just ten minutes is not a huge task in your busy schedule. If you cannot then it is time to seriously rethink about your priorities. If you cannot go for a small walk do what suits you, other than just sitting on your backside. Any movements will help you gain momentum. Start with ten minutes of an easy exercise and once you’ve learned to fit this into your day, you can expand it to 15 -20 minutes on any given day through the week.

I am too tired: When you work out regularly, I can guarantee you that you will feel energized and be rearing to go. Most of the time now when I step in to the gym or the pool, I have a dull feeling due to long hours of work(Yes, Coaching is also taxing) but once I begin to work on, doing some kind of exercise the endorphin’s kicks in and nothing can come close to the feel good factor one gets post a good work out.I have walked out so many a times out of the Gym an absolutely transformed different person.

I am not good at it: This is a genuine fear amongst many including myself at one time. What I did with a recent client of mine was to make her work out in the privacy of her own house and step in a regular gym when she had overcome her fear of looking stupid. Remember no one was an expert when they began. It is only by repeatedly doing the things day in and out, one can became good at it. See what works for you. If you do have a friend or even a trainer who can work with you for some time, take their help initially. Most of them will be glad to help you, if you do approach them. However you need to approach them first by overcoming the fear in your own mind.

I do not know how: Of all the excuses I have seen, this according to me is quite a legitimate one. I always end up asking anyone who stops himself/herself from working out because they do not know how, as to what stops them from gathering information about it. With technology at our fingertips it is so easy to ensure we are loaded with information on running, swimming or even lifting weights. If you can even gather some information on the area of your interest, just start and educate yourself as you go ahead. Sometimes going to a place where you will see people practicing and talking to them, will help in a great way. The idea is to absorb some information prior to hitting the ground.

Motivation is all around us.Change your mind set by looking at people around you who are doing something amazing, showing what is actually possible and eventually making you realize that moving one’s body can be fun and exhilarating. You can be someone who ends up coming up with an excuse for everything or move into inculcating an empowering habit and be an inspiration for people around you. I hope you could relate to my thoughts and would love to see some of your comments on myFacebook Fan Page or mail me on coach@satishrao.in

Does Visualization Really Work For Me?

The week has been phenomenal for the simple reason that I have been helping my coaching clients work on their goals through visualization.

Is visualizing a myth or is there something more to it? When I look back I am certain that Visualization has played a critical role in my own self development. How does one go about visualizing the path yet to be taken? This is something I will be addressing in the next few paragraphs. To begin with, one can work on the following:

How do you visualize: There is no one way or time for Visualizing. It’s important to be in a quiet, calm setting and state of mind when practicing a visualization technique. Do your best to create an environment through which it is possible to relax and feel calm. First thing in the morning or just before bed can be a good time to practice visualization, away from the chaos of the day. This works for me and I have been using these two time slots to the best of my ability. I usually meditate for a few minutes before moving on to Visualization and I feel that this is the path any one of you can take even if you are new to this.

Visualize on specific things: If you are working on your goals, then be very specific on the end results and the road map you would wish to take, if you intend to reach there. Sometimes writing down these things helps one for the simple reason that when thoughts come out on paper then it will be that much easier to put an image to these thoughts in the mind. The idea is to be a part of the whole journey and not be a mere spectator. Feel the vivid color, experience the sound, smell and even any other kind of feeling in your body when you reach the destination. What this does is that it makes you create the road maps in your own mind for things to happen in the near future.

Know that this can become a reality: It is critical to maintain awareness that what you are visualizing right now can become a reality in a near future. Having that dream job or even a partner is not an unrealistic objective for some of you. Given sufficient time, focus and effort getting these things will eventually become inevitable. The purpose of the visualization technique is to keep your mind focused on the benefits of what life will be like when you achieve your specific goal. This makes it less likely that you will stray from making the choices that need to be made in order to achieve your goals. This according to me has kept me absolutely focused in my journey as a soloprenuer Life Coach.

Make this a daily habit: Sometimes the question which comes across to me is why does one need to visualize every day of his/her life and my reply is usually like “Why does one need to have a bath everyday” it’s because we need to feel fresh and clean everyday and so will it be for visualization. Do it every day. The more you focus on this and then you will not have a choice but to be good at it.

I have come across many studies which have shown that merely visualizing one’s desired reality makes success more likely.The wonderful thing about visualization is that it will not take hours of your time but on the contrary the maximum time it takes is about ten minutes in the morning or in the evening. I am sure you can figure out the areas you want to focus on to begin visualizing. As communicated earlier, you will be surprised with the results you can see eventually in front of your own eyes. You can use Visualization for just about any area of your life, be it your profession or personal life. The key thing is that you need to believe that you deserve it and will eventually help you empower yourself in more ways than one.

I hope that somewhere you have begun to understand as to What one can do to live the Life one wants not by just day dreaming about it but on the contrary visualizing it and making course corrections through the journey. I am sure some of you will have lots of questions about visualization and also your share of story. Do post the same on my Facebook Fan Page or you can send me a mail on coach@satishrao.in

Some Easy Habits To Develop For A Healthy Life

Our lifestyle around us is changing so rapidly that it has become a major concern. We are compromising on our health, upkeep of which is not such a struggle as so many people do put across. Ask me how? Well I was living the life of self destruction just a few years ago.

When I was going through a research paper recently published, the one thing which caught my eye was that the major reasons behind Non-Communicable diseases were smoking, diet, exercise, alcohol and stress. It is definitely not a surprise for me because I see that most of the people around are compromise in these areas. In simple steps I will try and address as to how each one of you can begin to focus on the problem in hand and work on a quick turnaround towards the Wellness highway. I believe that looking at a problem through a different angle will always make one come out with some wonderful solutions.

Stop smoking:This is one of the most important factors to be considered if you are one or worse exposed to secondary & tertiary smoking. I can detect someone smoking from a mile away and make all the effort to be away from them. Well are you surprised that an Ex smoker is saying this? Yes smoking does play havoc with our system. it numbs the mind which leads to other problems on the one way street.

Lose weight: This is becoming more and more prominent across every genre and age group. When I see young adults or children overweight I feel sorry for them for not having been guided and mentored properly in the crucial growing up years. According to me being overweight is just below smoking as the worst risk factor for many diseases. I am sure you will agree that our infatuation towards technology is not helping the cause.

Exercise: Lack of exercise is the number one reason for explosion in life threatening diseases in our society and it is a no brainer that even twenty minutes of exercise will go a long way in reversing this trend. It does not take much - even a ten to fifteen minute walk in the morning or in the lunch break is good enough to begin with.

Drink in moderation: I have noticed that with high income and exposure to western culture, drinking has to a large extent becoming a socially accepted behavior The major concern is when people go overboard, then heavy drinking becomes one of the worst risk factors for many diseases. I have noticed many healthy lives succumbing to Alcohol and what’s worse is that not much effort has been put in this area. Moderation is the key here.

Cut red and processed meat: There is more and more research pointing towards this one factor in terms of increase in diseases; I was at one time omnivorous (eat anything which moves) but I worked on this gradually and became a fishetarian, then a eggetarian and now am a vegetarian. Work towards being vegetarian or at the least make the majority of your food intake includes fresh fruits and vegetables to overcome the negative effect of meat eating.

Remove excess Salt & Trans fat: With junk food being the norm I see that the over consumption of both has become a daily affair for most people who are hard pressed for time. What this does is, over a period of time, makes one binge on these foods for emotional Anchoring. Cook your own healthy meals instead of eating out or as much as possible, carry your own food. Sometimes even a fruit is better than salt heavy processed food.

Work on your stress: This is one factor which is affecting a lot of people. The only way to working on this is to be aware as to when stress is overcoming you and do whatever is possible, to turn things around. A regular sleep of 7-8 hours will play a big role in negating stress.Another important aspect I would love to include here is meditation which plays a cruicial role in working on your stress.

Healthy living isn’t impossible or even especially difficult. It’s just slower to come by than most people care for. What I have done over the years, is to address each of the above points in my own life and overcome it. This has made me control my own life and impacted me in a very positive manner. I challenge you to work on this to see the amazing transformation I have seen in my own life. Would love to hear from each one of you on my Face Book Fan Page or on my mail id coach@satishrao.in

How Do You Train Yourself To Be More Positive?

One thing which people value the most according to me is to just be positive. I have had some people over the years telling me that “You know, it does not matter if I lose everything, but I need to be more positive and work towards being an everlasting optimist. This is a little difficult to start with but with a little persistence and effort, one can train themselves to be more positive.

The actual thing which got me thinking was – Is there a simple step by step guide to work on being positive? This was triggered when I got a call from a prospective client who wanted to work with me “Just to be Positive”. When self introspected, I released that even though I am an extremely positive person now, I was never born with this trait, nor is anybody else. Over the years I have worked on this and if I know what this is, others can replicate it too. Given below are a few pointers to help you –

Learning Positivity: This is a No-brainer. Just like learning a new skill, say learning to drive, riding a bike or even learning a new language, with persistence effort and determination the brain begins to develop a pattern to work towards achieving the goal. It begins to scan for the good things in life and help us create more possibilities. This is the key, when you set yourself up in working towards developing a new habit. Initially the resistance is strong but when you dig in and hold your ground the real magic begins to happen. This according to me is the key and the simplest way of learning to be more positive.

Work on developing 3 positive things for the day and logging it:I remember many years ago I had set this upon myself to do three things positive without expecting anything in return. It can be as simple as complimenting someone @ work or thanking someone who went out of their way to make you what you are right now. It could be, even connecting with your old friends who helped you in your journey. By setting yourself to commit for 3 things you are creating possibilities and by writing it down at the end of the day you are ensuring that you register it. This one habit has worked for me in so many different ways and I do not even think about this on a conscious level anymore now.

Acknowledge someone for their effort:I can see a great opportunity in Social Network sites where people spend so much time. A simple step like acknowledging someone in their own journey will let people, know that you’ve noticed. I spend considerable amount of time on social network sites looking for an opportunity to acknowledge people who are making an effort to be more positive and empowering. It takes effort to show some courage and say thanks to people for stepping up. I meet so many friends and acquaintance who regularly say that they just love my posts, video’s and content but do not have an answer when ask them why they don’t make an effort to comment if it did make sense.

Do Something Nice: I am a great believer of looking for an opportunity of just being nice. Something as small and simple as making someone smile goes a long way. I will never miss out on an opportunity to make my clients smile during my Coaching calls. Pausing to do something thoughtful has the power to get you out of that negativity loop. Do something nice that is small and concrete. It can be carrying someone’s grocery bag till their car or even buying someone a coffee. See what works for you and do it. I will guarantee you that in no time it will become a part of you and also you will become natural in it.

Sometimes paying attention to the present moment without being judgemental plays a big role in developing your own positive quotient to a large extent. What I have realised over the years as a full time professional Life Coach is that opening my awareness beyond the narrowness of negativity, helps me bring in balance to my clients and most importantly positivity into the picture. This is what I am so blessed about being a coach. I hope these thoughts of mine have made you think that being positive is a learning curve which anyone can develop, if you invest some time to it. As always would love to hear from you on my Face Book Page or on my email Id coach@satishrao.in

How To Stay On The Lasting Road Of Wellness

This is for those of you who have reached the pinnacle of your goals, say a healthy body weight ratio, toned body or even running a marathon. What do you do after you accomplish success? Does time suddenly come to a halt once you reach your goal or is there more to the bigger picture?Sometime Life is a full circle right,you tend to come back to where you began your journey.

When people get to know me as a Life & Wellness Coach, they reach out to me and enquire whether I can help them turn around their biggest health challenges. I always tell them that being healthy is an ongoing effort requiring daily thoughts, positive decisions and most importantly actions to continually propel you toward overall wellness. With focus and persistence I know some of the biggest health challenges can and have been overcome. What I communicate when I interact with people is – I exercise regularly not because I am focused on losing weight or preventing myself from illness but because it improves my overall quality of life for now and in the future. This empowers me and makes me do it on a daily basis, naturally. What I advocate to everybody is that when they plan to get on the wellness road is not to look at a healthy behavior as a short terms means to get immediate results but to embrace healthy habits as a part of their daily routine which does not get influenced through any external sources. Given below is the how I have conditioned myself to be on the Long road to wellness -

Do at least one thing for your health every day:Even though I have mentioned in my previous Blogs that I usually split my own workouts in the morning and evening, there will be many days where I cannot do both on an ongoing basis. There are many days where I miss my morning yoga but I always make it a point to do something in the evenings, be it a good swim, run or even lifting some weights. What this does according to me is that there will be a continuity factor which once developed will eventually become a part of your own system.

Accept yourself as you are right now-you are beautiful: There is magic in acceptance and it is no difference in the health challenge you are working on. It is prudent that one develops self love and realise that the journey of lasting road to wellness is a long road. It is something which needs to become as natural as one’s breathing. Begin to accept the present state, aspire for bigger things and visualize yourself doing the things you always wanted to do. I have noticed this in my own journey and there is a big transformation in an individual’s perception when they begin to accept themselves and acknowledge that each one of us is unique and beautiful in our own unique way.

Surround yourself with positive people who make you feel healthy: I am a big believer of being influenced through our environment and it is always the people we are surrounded with, most of the time who make us what we are. If you spend most of the time amongst people who do not take care of themselves physically and emotionally then I can guarantee you that in no time you will be walking their talk. Work towards being a part of a group or forum where people are passionate about being healthy and share the same goals as you. This plays an important role for me in ensuring I myself am focused on my own wellness and helps me realign my goals as and when required.

Work on setting up milestone:It is very important that you aspire for something when you are on a long journey. This is like how we are convinced that we are in the right direction when we see the milestone on the highway. It is important that we set our own milestones and reward ourselves when we reach there. For me running a marathon was a big achievement a couple of years ago and I ensured that I was rewarded to motivate me to get on to the next milestone in my own journey. I work on setting up my own milestones every now and then to ensure i do not run out of steam.

Ultimately if someone is in great physical shape or if you feel that you are yet to overcome your biggest health challenge – making Wellness an ongoing journey and priority will benefit all areas of your life and positively affect you and the people around you. It will also ensure you set a great foundation to influence and motivate others which is what I am so happy about doing every day of my own life. I am sure you would someday want to make Wellness your permanent partner and ensure it is long lasting for you. Do reach out to me on Face book Page or coach@satishrao.in to reach out to me in case you agree or even disagree on my thoughts above. I will be glad to reach out to you in any way I can to help you build your own highway to wellness.

Some Lessons Learnt From Leaving My Corporate Job

I have been receiving a number of calls from people who unfortunately have succumbed to the market condition and lost their jobs. I feel for them from the bottom of my heart, but according to me, the most important thing is that it could turn out to be the best possible thing that has happened to them.

A little more than couple of years ago, I decided to give up my corporate life and resign from a mundane nine to five job without even an inkling of of plan as to what I would be doing on my own. Some things which got me this far are what each one of you can work on if you happen to be facing a job loss or your near and dear ones are going through the same.

Follow your passion:I know this is easier said than done. When one is sure what he/she is passionate about then I can guarantee you that there will be nothing called as failure. I worked on refining my own vision by researching market opportunities and most importantly assessing my own talents. It was never easy figuring out what exactly I wanted to do but what I did notice in my journey is that certain things kept drawing me back. I have always been passionate about health and fitness and helping people understand their true potential. This made me get into what I do now as a full time Professional Life & Wellness Coach which is inspiring others and uplifting them . I realized that I was so passionate about this and have never felt like I have been working for the past couple of years.Somewhere down the line I am glad that I am living the Steve Jobs line of : “The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.”

Do the hard work: Hopes and dreams are what inspire but without hard work, they never materialize. I knew what my passion was. I knew that I was especially good with people, could connect with them and understand their anguish extremely fast. I set out to create the way to make this a full time profession. I really had no idea as to how the next two years would play out but I was certain that there was no bridges for me to go back if I wanted to. I see a similar scenario with people who have lost their jobs in this uncertainty.There were many experiences in the last couple of years which were comical and did intimidate me for sure. However I saw that every experience was an education which is priceless. Doing the job is the best way to learn and Lack of knowledge or experience should never be an excuse.

Never lose the faith: I have met many naysayers during the journey and never allowed them to change my belief structure. What mattered was that I believed in my own vision and worked constantly to defend my ideas. I had studied that Life Coaching is extremely successful in transforming people, because it is a proven method for transforming people throughout the world & across cultures. Don’t let the noise of others’ opinions drown out your own inner voice. It’s the only way to have faith and determination and to overcome the obstacles and the self-doubt that will surely come anytime you try to do something difficult. Remember “It’s only impossible if you stop to think about it.”

Seek Counsel: I have worked hard to ensure that people who are looking for changing their life and want to get unstuck find me in the sea of information available to them. Each day I have worked on using technology to the maximum advantage and reached out to people who have been kind enough to help me in connecting with the right people to augment my own profession. You have to get out there and extend your network. Being able to seek counsel from experienced individuals has been invaluable and has helped minimize my mistakes to the bare minimum.

You have nothing to lose: Many people are inhibited from doing what they want, because they feel they have something to lose. Pursuing my own vision and building something of value to each person’s life I touch is what matters to me. Ensuring that this is ingrained in my subconscious, helps me to be more fearless, willing to take risks and ultimately, less afraid of failure. Once you make this your bigger picture then there would be nothing which can stop you from living your vision.

I am not sure how many of you have become extremely insecure by seeing the job losses around you. The one thing for sure is that we are living in a very uncertain time and the one who can anticipate as to what’s round the corner is sure to survive. I hope these thoughts of mine have made you realise that losing a job is not a dead end but on the contrary you can make it like me a new beginning. Would love to hear from you on my thoughts to this article on my Facebook Fan Page or on coach@satishrao.in