Are you knocking on the Burnout door?

Burnouts are common nowadays with stress level’s hitting the roof. It is related to feelings of monotony, lack of motivation and a drive to move on. This sort of burnout can creep up on you, slowly changing the way you function at work and at home. It tends to  go unrecognized until it reaches a critical stage.

Working with people has given me an insight about how each one of you can notice if you are on the cusp of a burnout. What are some of the things that each one of you can do to see if you can recognize a creeping burnout?

How can you intervene, & make the necessary Lifestyle changes  before your productivity tanks and the burnout compromises your physical and emotional health?

Frequent mood changes: The first thing which gets affected is your mood.I have seen that  it causes emotional exhaustion and a loss of sense of personal accomplishment. This eventually leads to depersonalization, alienation and eventually some will be knocking the doors of depression.

Mind you I am not putting  this to scare you, but talking facts out here  by working with people just like you over the last couple of years. Depression has already become the number one Non communicable disease in the Indian corporate world. I strongly believe that Indians who genetically have a Low EQ fall into this trap more easily than others.

Concentration is a new word: When stress becomes chronic, this narrow focus continues for a long time and we have difficulty in paying attention to other things around us. That is when one begins to have difficulty in concentrating in their personal or professional lives.

What used to be at one time an easy effort, now becomes difficult to sustain even  for a couple of minutes.

Feeling guilty & remorseful: With concentration being affected, it begins to affect your professional & personal lives. Your workdays tend to get longer and you will begin to get into a rut of feeling that your job is never complete, which will leads to working even more.

Most of the time, the logic muscle is not exercised at all. When I touch upon this area, with people who are on the verge of a burnout, they do not even realise  that they are treading this path already.

Social isolation: Dwelling in this zone for long, ensures that one begins to isolate oneself from others, which eventually does more harm than good. This is a common trap which most fall into &  eventually becomes a vicious cycle.

I have seen far too many people who begin to isolate themselves and drastically decrease their social interactions.Well we both know that “the horse can only be taken upto the water.

Depend on crutches: All of us have our way of developing a coping mechanism. When it comes to the majority, they tend to move towards substance abuse and in some cases emotional binge eating. This according to me ” is to avoid all the feelings that are weighing one down”.

Most are influenced by their peers and their immediate environment. It is very easy to be sucked into this vortex, when people around you are riding the same wave.Havent you heard the Adage “Birds of feather flock together”

If all these are setting off alarming bells in you, then it is prudent you step up and take control of your life. The first step to recovery is to get your mood and energy levels back up a bit and readjust your perspective. Seeing loved ones is a sure-fire way to expand your focus beyond your work. It will also help  raise your happiness levels (exercise, as always, also helps but you know that already).

Once that’s accomplished, you should have the mental and physical resources to start thinking about more practical steps such as delegating more, developing healthier relationships, setting boundaries at work or starting a side project or a hobby. If you have tried all these and gone back to where you have begun, then you could reach out to me.

I do work with people who are on the cusp of a burnout and help them get back on track. Since you are already on my website, do take some time to know more about me and how both of us can team up to help build a new you. Fill up your details in my website for a free strategy session. I Will look forward to hearing from you on my mail Id coach@satishrao.in or on my Facebook Fan Page

It’s time to stop dwelling and Move on

If any of you have had an old gramophone, you would remember that the same music kept playing on if the disc had a scratch. This would carry on, till the needle was physically moved to the next groove. Does this metaphor find any meaning in your life? Do you fail to move on in life,even after an incident has happened hours or even years ago?

Even though it is natural to look inwards, I come across far too many people who ruminate on past memories and in the process derail themselves in working towards the future. Well if you are one of them, then there is definitely something you can work on both at the conscious & at the sub conscious level.

The more you stay in the past, the more you will live there and before you realise it, you will be sabotaging your future. I will try and touch upon a few things that you can work on yourself  to move on -

Break the thought process: If you keep thinking about the incident you will be living it. Therefore do the best possible thing, which is to break the thought process. You can begin by standing up and engrossing yourself in reading a book or listening to music. Talk about something or with someone, which will help you move away from the groove.

When you come back to your place, you will be in a different state of mind for sure. This may sound simple, but it is extremely effective in breaking the thought process. I use this particular technique while I am on coaching calls with my clients, to help them move away from any particular thought process which might be dis-empowering them.

Put it in words & destroy:  When you write down the incident which you are dwelling upon, again and again on a piece of paper you are actually helping yourself move away from it on the inside. Once you write down your own thoughts, tear it up and flush it down the bowl.

Once you visually see that the thoughts you had written being flushed away from you, the shifts begin to sprout up. It might not happen immediately, but over a period of time you will begin to condition the mind from the inside.

Practice mindfulness: The key here is to control your thought process & according to me there is no better way than mindfulness. Remember that even a 5 minute session of mindfulness can do wonders in aligning your thought process. You can do this at any time during the day.

The easiest way to work on mindfulness is to focus on your breathing and feel it move around your own body. For those of you who are new to this, do refer to my previous Blog on Meditation.

Visualize yourself overcoming this: Everything happens twice in this world and it is no different when it comes to our life’s incidents. The least you can do is to vividly visualize the incident and have a good laugh about it. Make it realistic as possible.

The mind cannot make out what is real and what is visualized. Therefore by visualizing, you are creating the neural pathways for your brain to follow and evolve. This may sound a little over your head, but it is doable by each one of you and in no time you will be an expert.

Move on in Life: Staying in one place for a long time will cripple most of us. Somehow we give up on our will to fight for what is rightfully ours. In this case, our glorious future which is within our grasp. Be compassionate and forgive yourself.

Tell yourself that is ok to make mistakes and take it as a learning opportunity. This will over a period of time enable a switch in your mind which you can switch it on to move forward.

At the end of the day it all depends upon how much you really want to move on in life. Based on this, you will begin to do these things and see the results. As always I would love to hear from you on my thoughts above. Do feel free to reach out to me at my mail Id coach@satishrao.in or on my Facebook  Fan page. I will be glad to hear from you.

Common Fitness Myths Debunked

Have you not come across a new weight loss tip, which guarantees you weight loss or even single digit fat percentages by investing only a couple of minutes in the gym? Most of these are myths, which have never been validated. People succumb to these since shortcuts are the norm. To help you move away from this I will touch upon some of the most common Myths which you are likely to come across -

Working on my Abs will get me a washboard:This is one of the most common myths that people step into the gym with. Far too many people think that working on Abs every day will help them get a flat midsection. The one thing, you can do to get there is to ensure that you bring your fat percentage to less than 10 %.

This happens with what & when you eat and not necessarily through your exercise regimen. Yes exercise is important but the logic that “Abs are built in the kitchen” is true. Therefore focus on your food intake, which is the main driver of your body fat percentage. If your most important reason for hitting the gym are washboard abs, then examine your diet first.

Doing more cardio will help me lose weight:  I have seen too many people spend hours in the gym doing cardio and then complaining, that they are not losing any inches. You might spend hours doing cardio but if you do not focus on your diet & sleep pattern, then it is time wasted. Focus on a mix of cardio, body weight and if possible some resistance training in your exercise schedule.

Add to this, a good sense of discipline in the critical areas of food intake and sleep. Cardio will help you burn calories at that particular moment and not for long post the workout.Hence I personally do not spend too much time on doing cardio in or outside the gym.On an average, the maximum I would go is about 20-25 minutes.

Machine Exercise is advanced & superior: Some of the machines in the gyms today are advanced no doubt, but remember that only working on these will not get you far. Real fitness requires all of your muscles to work in unison. Therefore consider doing bar/dumbbell lifts irrespective of whether you are a man or a woman.

Some of the long term benefits of free weights exercises are irreplaceable. I am a big advocate of free weights and always follow a mix and match approach. As usual begin with the basics and then you can always move on.Be responsible when you are with weights and give it the respect it deserves.

Working out in gym will make me big: Well this is what humorous me the most, especially when I hear it from women. Working on getting big is a hard & persistence effort and not for the faint hear ted. Therefore, throw all old wives tales and focus on the real benefits.

The biggest change you will get by lifting free weights a couple of times a week will be with toning your body, which I am sure, is what you want.Working on getting big is a mindset and it does require different set of goal settings.

Of course there are loads of Fitness Myths which I can add up, to make it one hilarious blog. Remember, there are far too many myths going around rather than pure logic and truth. Therefore do not succumb to any of these and derail your fitness journey even before it begins.

I strongly advocate each one of you to invest some time in referring to some great books/magazines which bring out cutting edge and result driven programmes, either in the printed or digital format. The best teacher will eventually be yourself, when you open up to learn.In my opinion learning helps you to grow and evolve and so it is when it does come to your own fitness.

As always I would love to hear from all of you. Do share this blog with your friends & family, so that they do not need to go through this learning curve. I look forward to hearing from you on my mail Id coach@satishrao.in or at my FB Fan page www.facebook.com/B.N.Satishrao.

In addition, if any one of you wants to interact with me November 22nd Friday (1530-1700 Hrs IST)  , I will be available on Google hangout; details are through this link https://plus.google.com/u/0/+SatishRaoLifeCoach/posts .I will also look forward to connect with you in person

How do you know you have developed a good Habit?

Are you aware that more than 50% of our behaviors on a day to day basis are habitual and not intentional?Well this means that,if you really want to, you can work towards changing any of your dis empowering behavior into empowering ones.

Working with clients over the years has not only given me an insight into how one can work towards changing habits but also helped me develop a sharp eye to notice when a behavior is moving towards becoming a habit. However do note, that these are through my own experiences and not necessarily the rule or the norm -

It does become your default behavior: Our response to certain situations is due to the neural pathways developed in our brain over the years. Once these patterns are rewritten, then one will respond in a different way. Once you do something empowering as a default , then it is the first sign of habit formation.

Taking my own example –  Earlier I used to sit and take my calls. Now my default mode of talking to someone over the phone  is to stand and walk around. You will rarely see me sitting & talking.Somewhere over the years, when i began to work on myself &  see the bigger picture I did these changes.

You do not push yourself in doing it:  Anything which needs a push to be done is not a habit yet. Yes I too went through the learning curve, while inculcating many Empowering habits. However  over a period of time I did not push myself to do these things. When you begin to lose confidence in doing the things you are meant to do, it will eventually affect the positive outcome.

Therefore  you would might want to ensure that you are always “pulled” towards doing an empowering habit. The Analogy of pulling the thread and not pushing it fits here beautifully and I never shy away from using this particular Analogy with my coaching clients.

You do begin to stop giving excuses: Once you take ownership of your actions, then you automatically begin to stop giving excuses. What used to be a solace earlier,  will eventually not console you. All these will change when there is a strong will to overcome the habit of giving excuses.

One does need to work @ the subconscious level though  to break this particular pattern and ensure that the change is everlasting & one does not go back to the old patterns & thoughts.

You enjoy doing it: What used to be a chore is now a fun activity and you  look forward to doing it. This is the stage where one has the habit ingrained @ the subconscious level. Getting up at the crack of dawn was once unthinkable of in my life. However now I look forward to it and it has become something which I enjoy doing. Look at what you really enjoy doing right now in your life.

Try and replicate those actions and feelings into the any new habits to begin with. It is always a smart & a shrewd person who will look at opportunities around him/her  for not reinventing the wheel.

 However  remember that Good positive empowering habits are not built in a day, but worked through blood, sweat & tears. However, I have seen my clients, alter their life in a positive way after working with me for just a few weeks. With most of them, this has proved to be a solid foundation through which they have built their success stories.

The biggest compliment one can receive as a Life Coach is when someone says that these habits, have made them unstoppable in their respective fields, which is changing their trajectory for the good.

I hope you have got an insight on how to know if an empowering habit has become a part of you.  I will look forward to hearing from you as always at my mail coach@satishrao.in or on my FB Fan page www.facebook.com/B.N.Satishrao.

What are your most important Fitness Goals?

When it comes to fitness goals, more than three fourth of the people I come across are confused as to what they want. How will you get there, if you do not know where you are going?Working on your own fitness goals requires a sense of purpose, which will keep you grounded and force you to look at the bigger picture in your mind’s eye. This will help incorporate the physical & Emotional activity, within your life. You can start with the following pointers -

Be in it for the long haul: Remember that your life might not be the way it is now and as you move forward, circumstances will change. When I work with people just like you, I always drive the thought home that one needs to look at overall wellness for years to come.It should be more of a lifestyle change than a stop gap method.

I come across many people who have never prioritised their fitness goals and eventually end up not savouring the fruits of their hard work. Realise that “your fitness” should always  be a lifetime commitment even with your ever changing goals and expectations; it should in help you live a longer and healthier life.

Work on a healthy Nutrition Plan: Nutrition is the key when it comes your fitness goals. This is because what you eat on a regular basis is eventually what you become. Picking on an effective nutrition plan depends upon what is that you are looking for in the long run.However as a thumb rule, focus on eating fresh fruits & vegetables along with plenty of protein and complex carbohydrates.

This is the most basic habit you can incorporate without much of a lifestyle change. How much to consume will eventually depends on your specific fitness goals, which cannot be generalised through this blog. Keep a sharp eye though on limiting your intake of junk food and empty calories.

Work on your flexibility: “This is one key area most people miss out on, especially as they tend to age. When your flexibility decreases, the integrity of your joints are compromised leading to crippling injuries like muscle tears & broken bones. Even though this particular area is difficult to quantify, a good 25 -30 minutes spent on stretching will do you a world of good.

It will be even better if you practise Yoga a couple of times a week. By working on your flexibility, you are ensuring that different parts of your body are on the same page. The biggest takeaway is that it will also ensure that you become that much more flexible at the emotional level,which in the journey called life will pay rich dividends.

Move out of your comfort zone: Following a routine is always a great empowering habit. However once in a while you need to look at pushing yourself out of your comfort zone. It’s always great, to try something that makes you a little afraid. What this does is, that it will help you push the envelope when it really matters.

I always allow myself to get into this zone, be it while lifting weights or in any other physical activity at least once a month. In fact as I am typing this, I am conceptualising doing something radical a couple of months, down the line. “Accomplishing something that you’re not already successful at, is in my opinion the best way to challenge yourself,”

Be specific & work on your habits: Working on specific fitness goals makes it more realistic & practical. Work on developing goals, which are measurable and tangible eventually making it easier to work towards your end results.If you are looking at a drastic lifestyle change then remember, it is always a sum of small specific goals, which you work on consistently.

It’s so very easy to get caught up in the results and what’s going on in front of your eyes. However it is more beneficial, to focus on what sort of habits bring about the results you want. Empowering habits developed through exercise, will lead you to achieve goals in other areas of your life.Which is the biggest takeaway according to me when it comes to focusing on fitness goals.

I am sure you would have picked  some positives, if you have come this far in my Blog. Do share and like this amongst your family and friends, if you feel it has impacted you. As usual I look forward to hearing from you at my mail coach@satishrao.in or on my Face book Fan page.

Rewire Your Mind & Erase Negative Thoughts

Being negative is a choice rather than a chance for most people. Being negative can be extremely detrimental to one’s life. Over the years, I have seen that having a negative approach to life, will create more problems and influence one  to make decisions that draw more difficulty into one’s life.

If your attitude is negative more often than not, step back and see how you feel at the emotional & the physical level. Working on overcoming a negative mindset is not something that happens overnight.

However with a step by step approach and working at the conscious & subconscious level, it is more than possible to turn the tide around. If you feel it is perhaps time for some change in this particular area,then you can begin with the following pointers -

Work on your thoughts: Our negativity is a product of our thoughts.Learning to re-frame them is the best thing you can do. Like nipping a problem in the bud, is the best solution, the same holds good for a negative thought. The moment the thought originates be aware of it and work towards re-framing it.

Pick on a prevalent negative thought which is creating havoc in your mind and begin to work on it. Instead of why it can’t work,  begin to look at ways where you can make it work. Remember the more you work on re framing a negative thought, the easier it will become.In fact over a period of time it does tend to become a habit.

Work on your own language: Our language is what drives our emotions & thoughts. Be aware of the words you are consistently using and work towards re-framing or replacing any negative words or statements, used by you on a consistent basis. Pick on small things and do not try to overhaul the complete system in one day.

Pick on a couple of negative words/statements that you might be using and have good empowering alternate ones in hand. This will get better with practice. Choose one or two things about your day that feel good to you and talk about those. Pretty soon you’ll find yourself focusing on the positive aspects of a situation to shift your mind away from the negative.

This is an excellent approach to create new neural pathways in your mind towards developing empowering habits.

Channelize your negative energy: When I talk about this aspect with some of my clients, they are a little taken aback in terms of how one can & should channelize negative energy. Well it is as simple as redirecting any kind of energy. You just need to give it a new direction and it will build & grow from there.

Entertaining negative thoughts, about yourself or people around you, lowers your energy level to a large extent. Instead of focusing on energy drainers, focus on something positive or more productive. Over a period of time you will begin to see more of this in them and in also in yourself.

Conditioning your mind to see the positives will completely alter your vision going forward.This will have a powerful impact when you do begin to build your future.

Teach yourself to think & act differently: The best teacher for each one of us  is our own  mistakes. Do not shy away from learning from it. These learning’s will help in rewiring your mind whilst working on your biggest dis empowering negative thoughts.

By being positive, you will be more open minded and not draw undesirable events into your life. You will find that more opportunities will be created. People & circumstances around you will magically fall into place when you begin to recondition yourself with the simple steps mentioned above.

I hope you could relate to my thoughts through this blog article. If you have found some kind of positive takeaways, do feel free to share this with your family & friends. I am a strong believer that good things need to be shared and when you change somebody’s life they in turn will change your own.I have seen this in close range & know for the fact that it does work magically.

As always if you do have a feedback or query do feel free to reach out to me on my  mail id coach@satishrao.in or on  my Face book Fan page &  I will always look forward to hear from you.

 

Aerobic Or Anaerobic Exercise?

One of the most common questions I come across when it comes to exercise is which of the two is better – Aerobic or Anaerobic exercise? My logic is if you can manage either,  it is  great. However doing both would be awesome.

The first step is in knowing the fundamental difference, between the two. Once you are aware, then you will be in a better position to pick & choose -

Aerobic exercise: Aerobic exercise is typically of low intensity and done for a long duration. This uses fat for energy burn. Some of the typical exercises which come under aerobic activity would be walking, cycling, swimming, elliptical machines in the gym…etc.

If you have seen people only doing some kind of aerobic activity and not losing weight, it is because they tend to just about stay in the fat burn zone.

Anaerobic exercise: Anaerobic exercise is typically of high intensity and done for a short period of time. The primary fuel source for anaerobic exercise is glycogen, which is basically manufactured from glucose. Some of the exercises which comes under anaerobic exercise would be weightlifting, rowing, sprinting etc…The key with any anaerobic activity is that it uses up your muscle glycogen as its primary source of fuel.

Aerobic vs. Anaerobic: With aerobic exercise, one generally tends to work at 60-70% of the heart rate and the fat burn is limited to the time of the exercise. Therefore to strengthen your cardiac muscle, the right thing to do is to add a couple of aerobic exercises along with some kind of anaerobic exercise during the week.

The key here is that the lower your heart rate, the percentage of calorie burn that comes from fat, is higher and this calorie burn happens for the next 8-12 hours. If you are logging in 6-8 hours of sleep regularly then you will actually burn calories  even during the time you sleep. How is that for optimising your time well?

In my own journey, I have realised that the most important aspect with any kind of exercise is to burn more calories. Exercise is best used to create a favourable metabolic environment, so that your nutrition can take off the fat. Nothing does this better than high-intensity exercise.

The best thing about this is that you do not need to spend hours exercising.Even couple of hours with intensity and focus in a week will do wonders for your overall Wellness quotient.

I personally mix and match both and have seen amazing results with my own body over the years. I advocate a mix and match approach, where an idle fat burn workout would be 45-60 minutes of anaerobic exercise 3-4 times a week coupled with 15-20 minutes of high intensity aerobic exercise a couple of times a week.

This may sound small,but when you do this with intensity,you will be amazed at the results.

Ideally see what suits you. The most important aspect is to begin an exercise regimen. Most of the people I interact with are afraid of lifting weights because it could lead to bulking up. Mind you, putting on clean,lean  muscle is not a one day affair and it takes some incredible discipline and persistence.

For starters, unchain yourself from all your fears and begin an exercise programme with some of the above pointers in mind.Of course take the help of a qualified trainer, to ensure you do not injure yourself. Share your results with me or better still write a Blog article of your journey. If it meets my guidelines, then I will publish it on my website for others to get motivated & inspired.

We all need people around us to pat our back,so with motivation.It is an incrediable feeling to ensure people are motivated positively, because of you or your actions.

As always I would love to hear from each one of you, on the topic I have covered through this Blog article. You can reach out to me through at my mail Id coach@satishrao.in or on my Face book fan page.

Build Good Habits For Life

All of us know that building good positive habits can be a herculean task, especially if you are looking at sticking with them permanently. However over the years whilst working with my clients, I have developed simple strategies which each one of you can use to build long lasting good habits.

Habits are nothing but our reaction to a stimulus. Once we identity the stimulus, it is easier to work on changing things. Even though there are many ways to build empowering habits,  I will be detailing below what has worked for me over the last couple of years.

Begin small & stay consistent:  The key to building any empowering habit is to stay consistent. Sustained effort is what makes you live and breathe the habit. It is imperative that you work on building a small sustainable habit, which one can see  in the mind’s eye as doable.

If you see a habit change as an insurmountable mountain, I will guarantee you that you will run out of stamina even before the journey begins. Therefore pick on small things, like reading or even writing for ten minutes a day. Allow your mind to create neural pathways, which you can use to build bigger life altering habits.

It will make the journey that much more fulfilling when you begin to connect both the conscious & the subconscious mind through this approach.

Get to know what is holding you back:  Most of my clients begin to work on a new empowering habit, once they realize what exactly is holding them back. Remember there is no one way of getting a finger on the pulse. However with introspection and probing it is much easier.

Once you know the specific parts of the process that are holding you back, you can begin to develop your own solution to solve that challenge.Usually with nine out of ten people I work with, it is their own mindset which is holding them back,rather than anything or anybody.

When it comes to habit change work with Plan B: Each one of us who has worked on a positive Empowering habit has failed more than we can remember. Therefore failing is not the death trap, but giving up when failure hits is.

Having an alternate option when something does not go our way, is a smarter way of working on a habit change.Once you know from the inside-out that there is another option just in case something does not work, puts your mind at that much ease.

Look we are not looking at building Life altering habits in a day. When people ask me why I work with a client for 12 weeks,I tell them that a habit change is not something which happens in a day, but takes weeks and in some cases months.

Slipping up on your habits doesn’t make you a failure. It makes you normal.What separates top performers from the lesser mortals is that they get back on track quickly with an alternate plan when they fail.

See in the mind’s eye: I have spoken about visualisation many a  times. When it does come to a habit change, it is imperative that you work on developing the habit of visualising the habit you are planning to work on. Remember the mind cannot make out what is real and what is visualised.

This is a critical step when it comes to breaking old habits and working on new ones. Do read my previous Blog on Visualization to get a heads up on the same.Visualization helps you hit the ground running and when it comes to your own habit change this key difference will eventually make a big difference.

I hope the above mentioned points would have given you an insight on how to break your old habit patterns and work on something new, which  will alter your life going forward. I Would love to hear from you. as to How would you be able to work on your own habit change going forward post reading this Blog of mine or if you have any other thoughts on this aspect through my mail Id coach@satishrao.in or FaceBook Fan Page.

Common Sense Rules Of Fat Burn

Burning fat is an ongoing endeavor. To keep it going through the day you need to eat every 2-3 hours, by ensuring that you choose the right food and timing. Since losing weight is the number one concern, with most of the people I interact with, I will try and highlight the tips  which will help you get there without too much of a change in your lifestyle.

The only thing required from your side would be a honest approach and getting back on track even if you slip up. Without digressing, lets get right to it -

Consume fewer Calories: The First and foremost thing would be to restrict the amount of calories going into your system. The moment you reduce the calories going in, you will get into a deficit mode which will help your system  dig into the body fat stored at different places. According to me, this is the key and all the other steps, towards a leaner you will come after this critical  one.

There is no one way of getting this right. However you can keep an eye on added sugars, deep fried food and if possible, consume food cooked at home as often as possible.

Work on Carbs overload: Most of the people I work with or even chat up with, in my health seminars usually go overboard on Carbs.Mind you Carbs are a key to our well being. However anything more than required, will become your biggest nemesis. Focus on slow digesting carbs, like whole wheat,legumes,eggs and poultry which will not only ensure you are satisfied, but also take care of  your blood sugar levels through the day.

Increase your protein: Protein plays a critical role in your body switching to a fat burn mode. Another important role it plays is in maintaining your metabolism.Are you aware that the body burns more calories processing protein than it burns to process carbs or fat. Hence keep an eye open to ensure you consume at the least 1 gm of protein per body weight.

Therefore if you are man/woman of say 65 Kg then you can aim to consume 50-65 gm of protein per day. Aim for lean protein like legumes, low fat milk, tofu,nuts,fish poultry and eggs. Remember the key is to consume the recommended protein intake through the day and not at one sitting. Ideally the protein source should be from different sources to give you long lasting results.

Eat more but in small quantities:  Every time you eat, your body’s calorie burning mechanism goes to work. Therefore eating 5-7 times a day, makes more sense rather than piling on food in 2-3 meals in a day. This is one way to get lean, without actually reducing your calorie intake.

However remember not to eat more than a fistful at any point of time since your stomach is the size of your fist.Initially this may sound next to impossible,however with small shifts and ingenuity,you can get there and also end up surprising yourself.

Do not go overboard in the Exercise department: One critical mistake most end up doing is to push very hard, when it comes to working out be it with cardio or weight training. If you go overboard in the gym, your testosterone and growth hormones will go into a free fall. Your metabolism will follow suit. Therefore work smart and ensure you focus more on quality rather than quantity.

As a thumb rule, I do not spend more than 60-75 minutes in exercising and rarely push myself to exhaustion. keep a sharp eye on your rest period whilst exercising. If possible try to change the time of your exercise routine i.e. work on an empty stomach to increase the fat burn and for a couple of days fit in a late evening workout. Variety is the spice of life & so it is with the exercise habit.

If you can manage to hit the exercise mode at different times of the day the results can be magical.Who says weight loss is difficult,it is as easy as you think it is.Remember Fat burn works differently with each one of us and you might not see immediate results when you begun the journey. However these steps will make you fitter and before you realise it people will be coming up to you and asking you for  your success secrets.

As always I would love to hear from each one of you. Do feel free to share your thoughts and feedback at my mail Id coach@satishrao.in or on my Face book Fan page

My Journey Through The Introvert Highway

Being an introvert is not a shortcoming as long as you know when to switch modes, when it comes to making an impression with people.If you are the kind of person who believes that the business world is not for shy folks, but for people who are more outgoing then read on. I will try and detail how I changed my own mode from being an introvert previously.

Recently, I was invited to a CIO level gathering, with some of the best business minds in the industry. Even though I have been doing seminars over the years, something of this magnitude at a very short notice bought out the best in me. For people who know me as an introvert(which I still am) the seminar was a pleasant change.

However this journey of switching modes had began quite a while ago and for those of you in the same predicament in your respective journey, you can begin as detailed below -

Spend some time introspecting:  Spending some time alone and dwelling from the inside out, will give you a bird’s eye view in terms of which area you need to focus. When I began doing this, one of the key aspects for me was to move on to the next level and position myself as a “Keynote speaker” in a business forum, where some of the biggest names from the industry would be  congregating.

Introspection gave me a clear road-map for moving ahead and the comfort zone that I had to move away from.Just like with most of the challenges we have the best solutions within each one of us.The challenge is to figure out a way to reach for it.

Identity what you need to change: Once you focus on what you need to change, then it is time to to work on changing your image. The best way would be to just show up, create and grab opportunities to be in the midst of an audience.Once you get to know as to what is holding you back, then it is easier to unchain yourself.

Even though I had worked over the years on sharpening my public speaking skills, my performance was no way to close to being excellent. However, mind you excellence will come only through doing things repeatedly.The first step as always is identifying it.

Build your team of influencers: No man is an Island, was something that I had always heard, but to reach out to people was a mind block.Remember there will always be people in your circle, who will do more than required to help you in your respective journey. The only thing you need to do is ask.

Have you not heard the famous saying “Ask and you shall be given” . Remember anyone can become your biggest influencer and the more you have the better it will be for you, in this journey called life.

Make the most of Social networks:Can  you fathom that I was not present on any social media platforms just a couple of years ago.Now I regularly update at least 3-4 social media sites on a daily basis. This approach is the easiest which an introvert can take and let others get to know about his/her persona.

Developing a good online presence, also helps you as an individual achieve high visibility, which might be difficult to gain in person. However do ensure that you follow online etiquette and do not cross the line at any cost. Once people see you as too noisy on social media platforms, they tend to ignore you.

Moving away from being an Introvert is a journey that needs to be savored, rather than completed in a hurry. See what suits you and work on the same. Even though it has been a couple of years that I am on my own, taking charge of this one factor has made a huge difference in my life as a Solopreneur.

If I had been stuck in the road of Introvert then am sure I would not have come so far ahead in this amazing journey of mine.

As always I would love to hear from you on your own thoughts about being an introvert and if it is stopping you from getting to your destination either on my mail id coach@satishrao.in or at my Fan Page