Six Exercises You Can Do Outside Gym

Gym isn’t the only place we have to be to stay healthy and fit. There is so much we can do outside the weight room to gain optimal health. We don’t have to give up on our health just because our surroundings or circumstances have changed.

I have come across people who have completely given up training because of the changes life is bringing to their attention, such as, change of career, moving to new city or country, having a kid, getting married, low in cash etc.

Our body doesn’t need gym to be active, all it needs is a determined mind with at the least 15-20 minutes aside to jump up the physical energy. One has to be resourceful to create an environment for a healthy living.

I have had various times my life when I wasn’t able to go to gym, either due to affordability or physical access due to my location. But I have always found ways to train my body and this still happens if I am travelling for work or leisure.

There are at least six exercises that I have used and continue to rely upon outside the weight room. Something you can do too anywhere anytime.

  1. Push Ups – you can do this practically on the ground you are standing right now. The best workout that activates the muscles in the entire body even though the squeeze and flex part is happening in the upper part.
  2. Dips – if you have a chair or corner of the bed around you, this is another workout that you don’t need any fancy equipment for.
  3. Pull Ups – the most impactful workout that can be done with variety of grip holds, wide grip, and close grip in both supinated as well as pronated hand positions. You can use a bar in the park, get one from a sports shop to fit on your door or find a tree bark to hang on to.
  4. Squats – great compound movement that can be done anywhere you want. If you want to add weight then just fill your backpack with some books to wear it on your back or front and you have got yourself a nice leg workout done.
  5. Lunges – same principles are squats except more variety. You can do forward lunge, backward lunge or walking lunge. Again you can make it harder with a backpack on your shoulders
  6. Upper and Lower Abs – if we are focussing on our upper and lower body then we shouldn’t forget our core – our abs. Lay on your ground get some crunches as well as lying leg raises to cover both upper and lower abdominal region.

With these handful of exercises, one can easily stay in good shape throughout the year without having to go to the gym. I certainly do enjoy the environment of the gym I go to but that doesn’t mean I only rely on that factor for my fitness. Give yourself permission to be flexible with the approach of training and physical fitness, you will become more resourceful than you have ever been.

Rahul Talreja

Transformation Coach

Fitness and Corporate Life – A Tug of War

Corporate or professional life, as we call it, is demanding for sure and bringing anything else but fitness into that lifestyle does become harder, especially when we are working long hours and then we have social, family and personal commitments outside of the four walls of the corporate culture.

Most individuals stop focussing on their own health as the priority changes in life and as we are growing from being single to a life of committed relationships with our partners, kids and the triumph of enlarging circle our focus change from self to that of everyone else first. Subconsciously we start treating ourselves less than everybody else, slowly to realize that we have become our own victims.

Continue reading Fitness and Corporate Life – A Tug of War

How Fitness Changes Your Personality – 6 Changes You See In Yourself

Losing weight, gaining lean muscle and building strength as a result of healthy lifestyle is a great feeling, especially, when you have put so much work into it with workouts, watching what you eat, sacrifices made in the process and overall discipline to the plan.

But it does more to an individual then simply a body transformation, there is a shift in one’s identity and overall personality. Let’s find out how:

  1. Facial Change – As you start losing extra layers of fat you start to see decline in the fullness on your face. It doesn’t happen straight away but this gradual change is visible after some time. You also notice removal of extra roundness from the cheeks and jawline.
  2.  Posture – a person who has been through a transformation has a better posture. You can see that person smiling with an enhanced self-esteem purely due to his/her posture. It comes with the fact that you are finding yourself more in control of your physical movements.
  3. Self-confidence – it brings out your confidence in yourself. This change happens because your hard work pays off which gives you a sense of assurance that the change is possible if you really want bad enough. When you start seeing results there is a sense of self belief that enlightens which wasn’t there before.
  4. Determination – the transformation and results you see in the mirror makes you more determined. It not only stays within the zone of fitness but also replicates in other areas of your life such as you career, family life etc.
  5. Inspirational Person – a biggest positive change is that you can be inspiring people around you to be healthy as well. Your friends, family and colleagues look up to you for solutions and this is the time to contribute to the society by sharing the knowledge.
  6. Self-Appreciation – the whole process of living a fit and healthy lifestyle helps you discover yourself more. You learn about what you are capable off, your strengths, your weaknesses and more important it brings you closer to your own self.

Overall there are positive changes one can see happening to themselves with physical transformation. It is a way of life not a few days, weeks or month’s mojo. Living a healthy lifestyle is simply change of habits that we need to practice in our daily life.

Messenger of Fitness and Transformation

How to Burn Fat and Gain Lean Muscle

People generally get confused with gaining lean muscle and fat burn. The common knowledge amongst many is in order to build muscle they need to go to gym 5-6 days a week and lift crazy heavy weight. There is no thought or consideration of cardio. Secondly, to gain muscle many people take high calorie intake as an excuse to shove unhealthy nutrition less bad calorie food/drink.

When the focus is so much on building muscle, burning fat is not in even in the equation of daily activity because it gets mixed up with the concept of weight loss that in turn means or is related to calorie cutting / deficit.

One can easily combine the two aspects together, i.e., weight training for muscle building and cardiovascular activities for fat burning. The two complement each other from complete physical results perspective as well as providing overall health benefits.

Generally the myth amongst beginners or amateurs is cardio with weight training will cause muscle loss. That’s why I have tips for you accommodate in your training to get a good clean and lean muscle building instead of unhealthy bulking with bad calories.

Tips to Burn Fat and Gain Lean Muscle

Burning fat can be done while still maintaining the hard gained muscle. This is what is commonly used by professional bodybuilders to get the muscle mass with low body fat.

So, below the tips to burn fat and gain lean muscle

  1. LIT (Low Intensity) Cardio- perform your cardio AFTER your weight training is done. Since you are in for fat burn so you have to keep a slow pace cardio like brisk walk, slow jog, medium pace on ecliptic, or stair master. Before you jump in the cardio session, make sure you have your post workout shake to help assimilate the vital nutrients in the body filling the muscle fibres.
  2. NUTRITION BALANCE – you want to have the right macros of protein, good source of carbs and fats to help you build muscle without storing any calories converting into fat. Your body is what you feed, so it’s YOUR responsibility to watch your nutrition.
  3.  SUPPLEMENTATION – to gain the strength you must have the right supplementation to support your training – pre, intra and post workout. If you are training that hard then you need supplements for the nutrition you can’t get from food which is important for recovery and growth
  4.  HYDRATION – keeping your body hydrated is a key for good recovery, energy levels, metabolism boost and cleaning toxins. Best sources are- water, BCAAs, coconut water, green tea etc. Avoid any sugary, aerated “energy” drinks” which are full of caffeine and sugar. Even soft drinks or cordials aren’t a good solution
  5.  AVOID JUNK FOOD – very big factor is to avoid high sugary and greasy food and snacks. Some would justify cheat meals but my suggestion is to keep the calories intake as clean as possible for the best results. There are whole lot of factors behind cheat meals – timing, source, choice etc. As a beginner, I want you to focus on clean source of food.

Fitness is a lifestyle, not a short term crash course, hence a life-long decision. It does take lot of hard work and consistency but only those who can rise above their fears/excuses become winners.

Messenger of Fitness and Transformation


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Stay On Track This Christmas Holiday

December 25th – one of the most significantly celebrated day around the world with family and friends, its Christmas time baby. I quiet enjoy this colourful time of the year when everyone from kids to grandparents are in the joyous mood of celebrating, sharing and giving. The environment around just changes to the beautiful song.

However, there is definitely a correlation between the celebration and calories. There is certainly a huge amount of food intake involved during the celebration which is mostly calorie dense and processed.

So the question is how do we stay on track with our fitness during this holiday season? What steps can we take to avoid the impact on our body that lasts for months?

Christmas Fitness

I sit here writing this content to help be aware of your choices and also give you my own very personally experienced tips that I use for any social gathering for celebration.

  • Plate of Protein – focus on having more protein rich food that are lean sources and not covered in lot of oil. Protein is more expensive for body so it increases the metabolism 8% faster than carbohydrates and fats.
  • Hydration – as much as most people like to over-eat they end up consuming less fluid which can slow down metabolism. Staying hydrated with water or electrolyte rich fluids such as coconut water etc., not only improves metabolism but also reduces food cravings and keeps the energy levels up.
  • Calorie Cycling – with Christmas breakfast, lunch and dinner approaching, you can start consuming less calories in the form of carbohydrates and fats 2-3 days leading up to the main day. This way you are putting your body through a calorie deficit which in turn will help you consume the extra calories on the holiday.
  • Increase Your Cardio & Training – Leading up to the day you can increase your cardio sessions and also pump up a little harder in the gym. You are increasing your room for calorie deficit that can assist you consuming that delicious turkey.
  • Stop Grazing- A biggest mistake which fails people, over eating or gazing. Just because there is lot of food around doesn’t mean you have to snack on it. Watch what you are doing, stay accountable to yourself. Best is to make a list beforehand of food you want to eat on the day, that you won’t go bonkers on the food.

Holiday seasons are challenging with so much food around but it is also the time when we can lose focus. It’s about controlling our environment and the above tips or steps I take for myself has helped me a lot in staying in the shape. Now it’s your time to put that effort, you will thank yourself.

For Free Consultation of starting your very own fitness journey of customised training and diet plan, fill in your details in Contact page

Rahul Talreja
Messenger of Fitness Transformation

Be Your Best Self

Pain Means Growth

“Are You Nuts?” is the first reaction I get when I words such as these about the pain they are feeling in their muscles next day after their training session. If you are someone like me you who has DOMS (Delayed Onset Muscle Soreness) then the pain is lasting more than 24 hours.

Regardless of that, the pain after your training session in the muscle groups you have worked out on is good for muscle growth and reshaping into your newer self. This is because your workout has opened up the muscle fibres stretching the tissues open, therefore, increasing the blood flow in the targeted area. So the pain in the targeted area is now because of the strain it has gone through under the circumstances you have created for your body.

Pain and Growth

Now to overcome this pain you must remember these important tips-

a) Hydrate your body with regular intake of water so you don’t get craps. A well hydrated body will be refuel you for internal recovery process

b) Nutrition is highly important because this is where you are feeding the targeted muscle groups with macro and micro nutrients such as your good fats, good carbohydrates, protein, vitamins and minerals.

c) Recovery – a simple word yet the most crucial part after your training. You need to give your body enough recovery so it is ready for action the very next day or day after, subject to your training routine. Proper sleep, supplementation and mental rest is crucial.

Only then your body will get the chance to grow into the new physical shape as you want it be. Just by simply focussing on these tips, you can find yourself in a much improved physical, mental and emotional state.

One of the beautiful quotes I read somewhere was – “it takes a hammer, a chisel, a vision and a will to suffer the blows to be carved into one”.

So next time you are feeling your muscles are sore that’s because your muscle are ready to grow. All they need is proper rest, hydration, diet and recognition of the hard work.

For Free Consultation on how to start your very own fitness journey of customised training and diet plan, fill in your details in Contact

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

Why Do I Train SO Early In Morning?

A question I get asked very often by friends, family, colleagues when they find out that I wake up at 5 AM every morning to start prepping for my training at 6 AM in the gym.

My first reaction is, why shouldn’t I or why wouldn’t you train first thing in the morning? I thought getting up early and exercising was something we were taught in school and also followed, then why it is suddenly a shock to people?

But slowly I started really thinking and asked myself the same question – why do I train in the morning so early? I can easily train in the evening after work. While I put my brain to work, I realised that for years I actually did trained after work. I used to get back from work, ate something little and an hour later pumping iron in the gym, like everyone else did. But it did a lot of damage to me in a lot of ways –

  •  My mind was scattered with the entire day’s work, discussions, visuals, arguments (if any) leading to stress that impacted my focus in the gym
  •  It was easy for me to get distracted on my nutrition and hydration due to workload and other commitments
  • I could let go of myself on eating some non-healthy snacking in office because of regular morning teas, afternoon teas, lunches, birthdays etc.
  • My family commitments were suffering as some days I would be late for dinner
  • Impact on social commitments – either they were missed or my training
  • Training in the evening did made me more exhausted, tired and fatigued that in turn reduced my productivity next day because I couldn’t wake up.

So I decided to change my approach and thought of a better way to bring out the best version in me. The approach was simple, to work backwards from the time I have to be at work and pick a time early enough to give me enough space to prep, drive, train, drive back, get ready for work and be out of the door on time. Something even you guys can use, reverse engineer your time.

I can confirm that it was the best decision I made for myself. Waking up at 5 AM I give myself an hour to all my prep before I leave my home at 6 AM – mindset priming, meditation, having a meal, hydrating myself, preparing my intra and post workout etc.

Some of the main benefits I have seen training in the morning are:

1) Better Time Management
2) Increase in Productivity
3) Better family and social life
4) Creating a habit of doing hard things first in the morning
5) More time on hand
6) Reduce in Stress levels
7) Better focus and energy levels

To summarise, I believe if we train before we start on our work day it can benefit us in much more ways than it would if we workout after our workday. A simple change in approach can change the entire perspective. Now, this could be different for you as everyone has a preferred time to train and I respect that. Moreover, it is also up to an individual’s commitment that a training time matters. There is no right or wrong time to train in the gym or outdoor.

Philosophically speaking, the right time to train is NOW!

Rahul Talreja
Transformation Coach@ Be Your Best Self Transformation

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Meal Prep – Benefits Vs Excuses

One of the biggest factor of whether you are going to have a successful transformation, be it weight loss/ burn; building muscle or complete fitness etc., is your nutrition. Nutrition is something that makes or breaks the whole process of achieving our goals.

Meal Prep – Benefits Vs Excuses

Knowing what to eat is important but more than that when to eat plays an important role. I am a huge advocate of eating clean calories throughout the split in 5-6 meals every 2.5 to 3 hours. However, I just don’t talk about it, I live it. I have been doing this for last 3 years regardless of where I am – office, road trips, flights, hotels, and meetings, whatever it takes.

The key is to have a meal prep done in advance of your day so you don’t have to think about what to eat, you have it sorted already beforehand. Having my meals prepped in advance for the day saves me a lot of distraction so I can focus on important things in life like my work, my goals, my priorities across all areas of my life.

Secondly, eating small meals with the right proportion of protein, good carbs and good fats helps you maintain your blood sugar levels, there are no sudden drops or spikes which stops you from craving junk food. Additional benefits are better metabolism, more energy levels and less bloating to name a few.

Sure it takes some time to get used to the idea, dedication, and intention to succeed until it becomes a habit but it is worth every minute of it.

Okay while I am writing this, I am already hearing your questions or excuses that must be coming in your mind.

Let me lay it out your excuses for you –

I don’t have time every day to cook so many meals.

Well no one has extra time on hand and great thing is everyone living on this planet has 24 hours available, it’s up to us to prioritise. All you have to do is make the time. Best tip is prep meals on the weekend for next 3 days and then midweek for balance of the week. So you are not spending daily time in kitchen. Maybe let go of that 2 hours of TV time or maybe wake up an hour early each day to make things happen

I can’t eat that many meals in a day – I am a normal person who eats 3 regular meals a day.

No you are not eating JUST 3 “regular” meals a day. You are not counting your sneaky snacks that you are consuming in the form of cookies, chocolates, cakes, pies and what not. I am just helping you replace those unhealthy snacks to a small healthy meals. Guess what’s going to help you?

I have kids, once you have kids you will know what it takes

Great going, blame those little ones because that’s easy right? Kids are doing and being what they are best at – being kids. It’s not your kid’s fault that you are struggling to get results, so stop marking them as an excuse. Your health is your responsibility, so better take it like a champion. Best suggestion I can give you is include them in your journey, let them see you as a hard working person and get inspired by. It’s an opportunity to set a great example for them.

My family won’t support my transformation journey

Right! Here is another harsh truth to hit you between your eyes. NOBODY will stand with you if you don’t stand up for yourself – period! So take your own responsibility, even if it means having to do everything on your own. Your health is the biggest priority you have to look after before anything else. It’s best to have a heart to heart talk with them to align everyone or if still no support then tough luck – just do what you have to do.

I don’t know how to cook

If you have an understanding partner or a family member then all you have to do is work with them on grocery list, number of meals, quantity and timing. If you are a single fella then it’s time to learn some new skills my friend – get your hands dirty.


I can assure you there are more statements like these that one can come up with just to avoid putting the work towards leading a healthy lifestyle. The point I am wanting to make is if you want it bad enough you will find a way. And, if you think there is no way then you have never wanted badly enough.
When I work with my clients on Be Your Best Self Transformation programme, we work towards finding solutions instead of focussing on problems too much. The more we focus on problems the more they will become our reality. The sooner we switch our minds towards creating or finding solutions, the faster we move towards our goals.

If you have read it thus far, I must thank you for taking your time out for my blog. Lessons are meaningless if they aren’t shared. I hope you found some value in this blog.

Until next time

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

9 Common Weight Loss Mistakes to Avoid

We can talk about weight loss for days or weeks but what we ignore more than often is whether the process we are following has a positive impact overall on us or are we putting our bodies through a whole level of different stress that can cause issues in the long run.

If you are one of those people who are working really hard towards getting into a leaner shape and look good feel good, then you must avoid these 9 common mistakes that can affect your health.

1) Completely Cutting Carbs

Carbohydrates are an essential part of our nutrition plan. We need carbohydrates as they give us energy to perform our daily activities, movements, training etc. Complete elimination of carbs can cause internal weakness and lack of energy as your body. Also our cravings for high sugary stuff starts to rise which can manipulate with our blood sugar levels.
It is better to replace bad carbohydrates with good sources of carbohydrates. You can download a copy of Grocery Shopping List from Free Resources.

2) Missing Meals

I have personally met so many people who have one solution to weight loss – Missing Meals or Skipping meals. The first meal of the day breakfast is often missed thinking which leads a eating a big lunch and slightly less bigger dinner. By doing that we actually boosting our fat storage tendency.

By skipping a meal, we put our body into a starvation mode. When we have our first meal which in this example is lunch, as an average individual we end up eating more than we need because our body needs energy. While we do that our body recognizes a lack of food so it starts storing whatever food it gets in the form of fat to use it as a source of energy. Therefore, instead of missing meals starts consuming 5 small meals a day which boost our metabolism and weight loss tendency.

3) De-hydration

Ok this an important one that you want to put in check every time you feel like snacking. Majority of times when we feel like having a snack or sweet cravings, it is because we are not hydrates enough. In simple words, we haven’t had enough water. In such a situation our body creates signals to our brain that it needs something and our conscious brain thinks of that something as “food”, which is where most of us mistake our thirst with hunger.

Check yourself next time it happens, you might just be thirsty.

4) Spending Hours doing Cardio

Another common mistake a lot of people, especially women, make is spend hours on cardio machines in the gym. I have seen people doing a hard-core group fitness session for 45 minutes and then go for a second one straight after that. It is a known fact and also proven by research that our body burns more fat with weight training as compared to running on treadmill.

My tip is to spend no more than 45 minutes on weight training (light or medium); or a cardiovascular training. The most effective is when you train with a training partner or join a group fitness activity that helps you push harder.

5) Artificial and Cosmetic treatments

A BIG NO! There sure our very expensive surgeries, or treatments one can go after to suck that fat in or burn the fat cells through artificial equipment’s. But before you go in that path make sure you are aware of the side effects (internal and external). These are short term treatments that is good from the outside but are still harming you from inside and the results are guaranteed.

Fitness is about changing your habits which is an internal process instead of an external change

6) Sleeping Patterns

Too much or too less of anything is bad for us and same goes for sleep. When we are not getting enough sleep our body’s cortisol levels (stress hormones) increases. This means that body isn’t getting enough recovery and is constantly under stress. This impact our immune system and metabolism, therefore, leading to internal weakness as well as improper digestion of food. This means the body has higher toxin levels which are converting into fat.

On the other hand, sleeping for 9-10 hours also impacts the overall function of the body. Sleeping long hour’s puts a body in a long fasting set up. People in this category eat huge meals after waking up and also suffer from internal weakness because of lack of body movement.

TIP: Sleep 6-8 hours a day and go to bed early to start your day early.

7) Late Night Snacking

This one is tied up with the sleeping patterns. Late night snacking or mid-night snacking is very common amongst people. This usually happens to people who either haven’t had proper dinner; or working late hours; or simply love eating anytime of the day.
Having food too close to sleeping hours can be harmful at a lot of levels as you are putting your organs to huge work while sleeping. Our organs needs proper rest, therefore, one must give at least 2 hours to let the food settle before they go to bed. This means dinner on time with proper nutritional value.

8) Over indulging on Social Occasions

Alright! Think we all are guilty of indulging in delicious food on social gatherings and there is nothing wrong with that either. The only problem is when we over indulge ourselves more than our body needs. A good tip to enjoy food in social event is by reducing your carbs couple of days prior to the event, this process is called carb cycling. Another better option if you want to stay good with what you pick is by having protein shake 30 minutes before arriving at the event, as protein will keep you full for long time and you won’t feel like over indulging at all.

9) Use Workout as An Excuse to Binge Eat

A very common mistake that even I have made initially due to lack of knowledge about nutrition. Just because we have done a good training session doesn’t allow us to eat whatever we want. In fact, we must be very careful of what we are feeding our body and try to educate ourselves about proper nutrition and a balanced meal. Taking workout as an excuse to eat anything is pretty much why so many people are shocked to see NO results in their weight loss journey.


Well whatever your goal is – fitness, weight or fat lass, muscle building, or lean muscle mass – paying attention to avoiding these common mistakes can accelerate your results. The hard work you are putting will start to give you results, believe it or not.

Thanks a lot for taking time to read these points, hopefully they are helpful to you and your loves ones. After all, health is our biggest wealth.

If you liked this blog, please feel free to share and if you wish to discuss your goals or decide to take your health transformation to next level just contact me via my website or email me directly on

How Fitness Can Change Your Life

While getting in shape improves the way we look and helps us reduced in dress size, it also has a positive impact on a person’s personality and overall productivity levels. Before I go any further I want you to know that I write this article more from personal experience of mine and my friends who have been through a physical transformation.

So, as I was saying, fitness can change an individual’s life on a broader scale then it looks at the face value. It is a great feeling when you have put so much work into it – workouts, watching what you eat, sacrifices made in the process and overall discipline to the plan. But it does more to a person then simply body transformation.

11 ways fitness can change your life

1. Physical Energy – this a given when you start to lose weight due to fat loss; you feel so good that your energy levels are through the roof. This is because your body is less toxic, so you can go out more, do things you never thought you did and/or get more active socially.

2. Healthy Food Habits – fitness is a result of healthy food habits and food is a big factor in how a person feels after that. When I was eating a lot of oily, greasy and unhealthy food I felt sluggish, too bloated and tired after that. As I switched to more nutrient dense food my body feels much better.

3. Mental Clarity – when you reduce high calorie and high sugar food you feel, it keeps your energy levels better. Eating healthy and working out gave my mind more mental clarity as well as focus as I have ever had. With better focus and energy levels, I can do more in a day then I could in a week.

4. Confidence Boost – the self-gained confidence post brings out the real personality that people hide because of self-consciousness. This definitely helps in attracting more opportunities in life with work, relationships and people.

5. Change in Face – As you start to transform into a fitter self you start seeing decline in the fullness on your face. It doesn’t happen straight away but this gradual change is visible after some time. You also notice removal of extra roundness from the cheeks and jawline.

6. Posture – a person who has been through a transformation has a better posture. You can see that person smiling and enhanced self-esteem.

7. Determined Attitude – I have seen many people who have transformed physically – be it weight loss or muscle build – they are more determined in life. That quality has always been their but it came out to its best during the transformation phase.

8. Inspirational Person – a biggest positive change is that you can be inspiring people around you to be healthy as well. Your friends, family and colleagues look up to you for solutions and this is the time to contribute to the society by sharing the knowledge.

9. Brings out the Real YOU – when you have kept what you lost off for few years, it helps you know yourself better. Don’t get me wrong, even fitness and fashion models are insecure with their looks, so it doesn’t mean weight loss is the only way to be yourself. But change in body does for good or achieving your goal does help one accepting themselves as what they are.

10. Self-Awareness – To get results one has to push through pain, muscle aches, hard days and tough situations. This in turn makes a person more aware of themselves on a spiritual level.

11. Form New Habits – physical transformation helps you create new good habits such as – discipline, self-love, self-respect, consistency etc. It eliminates old bad habits that were holding us back from taking action. These in turn become part of us as individuals and translates into other areas of our lives too.

Of course there are more benefits but the above 11 ways are really important changes that one experiences on a general level.

All you have to do is start!

Transform to Be Your Best Self offers 1 on 1 coaching to those individuals who are ready to transform physically, mentally and emotionally to build a better future and tap into their true potential.

Click here for more information about our transformation plans.


Cravings & How to Deal with Them

Food Cravings – who doesn’t have them?

I bet every one of you reading this article craves for various kind of snacks or foods. Some go for more salty & spicy choices, such as, salted nuts, deep fried food, chips, savoury pies, samosas etc. And those who are like me, run after food/snacks high in sugar – cheese, chocolate, candy bars, cake slices, sweet pies, donuts etc.

We love them because they make us feel good when we are having them but secretly we all know they aren’t doing any good to us. Most people I speak to tell me how they are sick of feeling overweight or unfit but they do not want to give up on their “favourite” foods. At times, even I get told off that “You should live a little!”

The reason I write this is so you understand more about your own bodies, the cravings and how you can manage it rather than being managed by it. But first step is to understand why you crave what you crave. You ready?

The main reasons are-

a) Dehydration – you aren’t drinking enough water
b) Lack of fibre – your daily food intake is missing fibre via vegetables
c) Long gaps between your meals – you are surviving on 3 main meals a day and filling the gaps with biscuits, chips, or chocolates

Not understanding these factors is enough to get your blood sugar levels management being all over the place, therefore, creating the feeling of eating something snack like which in most cases are unhealthy options like I mentioned above.

The solution is right inside these points to curb those bad food cravings:

1) Stay hydrated – have enough water to match your active lifestyle. My tip is to have at least 1 gallon a day. The trick is to stay away from all the sugary drinks even if their ads are featuring your favourite sports stars/ athletes. So no colas, Gatorades, redbulls, or high caffeine energy drinks. Best options are – coconut water, green tea, drinks high in electrolytes and water

2) Commit to adding 3 fist size portions of green each day in your diet – could be anything broccoli, cabbage, green beans, spinach, kale or asparagus. The fibre in these vegetables will slow everything down and balances your blood sugar levels so that you don’t see a sudden drop in energy levels and let your cravings take over.

3) Last and something I live by every single day no matter where in the world I am – split your meals from 3 big ones to 6 small meals that are consumed every 3 hours. This will keep you away from all the troubles of even thinking of unhealthy food.

These are just simple habits that you need to create in your life, the results you are going to see will be impressive to your own eyes.

Don’t Aim to Live a Little, Aim to Live Better

Cheers – have fun and be safe

Rahul Talreja

Train Yourself to Be Resourceful

Physical training initiates with a mindset of whether a person wants to do it or not. Only after that it comes down to deciding where, when and what about the training. Many people get tied up with an excuse or rather limitaion of not having enough resources to train, be it time, gym access, clothing, money etc.

However, it really is not about having those resources available but resourcefullness of an individual. Utilising the best of what we have got is what counts the most instead of waiting for the best to arrive and this is what seperates winners from loser, successful from mediocrity and champions from ametuers.

This does comes with the mindset of how we see things, our perception based on our reality. But that doesn’t mean one cannot change the way they think, all it takes is to be open to learn about new ways to form new habits of success.

So coming back to being resourceful the easiest and the fastest way is to ask yourself “how can I” questions because they are really a dimension opener.

  • how can I train in my current circumstances?
  • how can I make best use of my enviornment around me to train?
  • how can I eat healthier?
  • how can I avoid bad nutrition food?
  • how can I improve my performance and recovery?

And so on

What you are doing is allowing your subconscious mind to think beyond it’s current limitations that you have already set by constantly repeating of the notions such as – “I don’t have time”; ” I don’t have money”; ” I am too busy with work and kids”; ” I can’t be bothered” and the list of limitaions goes on.

We all have challenges on a daily basis but whether we focus on finding solutions or the problem itself is our choice.



Rahul Talreja

Transformation Coach




Think Bigger to Aim Higher

One of the biggest mistakes people make that they set goals that are too low in standards or too easy to achieve. The goal to them is a mere checklist that they need to get it out of their “to-do list” and something that is achievable within the comfort zone.

If you are one of those people then sadly and unfortunatley you are limiting yourself to rise to your true potential in all areas of your life.

In order to grow you must first realise that you will have to step out of your comfort zone which means you will have to go through a process of doing things that you don’t want to in order to get the results you really want. So if you want to become leaner and fitter you will have to step out of the lazy zone of yours to get into the gym to train to get the body you want along with eating foods that don’t taste good but are beneficial for your overall health.

That’s what you need to work towards when you are setting goals for yourself that whether the action associated in acheiving them is easy or something that will be taxing but will help you become a better version of yourselves.

Another important aspect is to think bigger to aim higher. Most people are scared to think a bigger picture because they subconciously believe that this dream is not for me or I don’t deserve it. Step out of that self victim zone when setting goals for yourself and allow yourself to dream big.

Aim high enough that your inner core becomes uncomfortable thinking about it but also pushes you to go after then same goal. You may miss the exact point but you will land somewhere really close by and turn around to see how far you have come to make a difference.


Rahul Talreja

Transformation Coach




How Do I Motivate Myself and Keep The Momentum?

“How Do I Motivate Myself and Keep The Momentum?”

A friend of mine recently asked me this question. Although a fair one, I have avoided answering this with many people in a truthful way, because I have been skeptical of the way it will get perceived.  

But maybe my honesty might help someone out there to look at things differently. So here it is in exact words what I told my friend –

I don’t see motivation as an external thing but more from within. My go-to thoughts are the hard times I have been through in my life and thinking that my back is against the wall. I keep my aim to be present for my family with full energy and presence of mind. I think of training as something to help me channel all my energy into becoming a better version of who I was yesterday and more so to be in control of my own internal environment in order to survive in the external environment.

I truly believe that the way I show up in one area of life, I will do the same in every other area of life. So if my health is not in check them my family, career, finances, purpose, passion, and relationships will also go out of alignment. Training to me more like an anchor to get up and take control of life instead of others taking control of it.

To extend it further, it makes me a leader of my own life as I take charge from the get-go. I want to be prepared mentally, emotionally and physically before I step myself into the daily grind of working life where the battles of dealing with human emotions are constant.

Well, I hope this makes sense and helps some of you to start thinking about your life and health differently.

Rahul Talreja
BYBS Transformation