I want you to visualize this setting for a moment. . . .
Waking up in the morning you are bouncing out of your bed 2 hours earlier than you now do. You are mentally and emotionally primed within the first hour and the next hour is you training to get physically primed.
The training you are doing is not just so much a task but a war you get into driven by your inner rage to prove your worth in the battlefield of the gym floor. Your skin sweating, muscles fibers bleeding, vapors steaming off your forehead and body surrendering to the intensity it has gone through.
Now read this back and think – isn’t it how a workout should be every day – intense enough to push your mind and body to have no choice but to grow?
That’s the kind of intensity I bring into my training every single day whether it is weight training or it is my cardio on active rest days. Exactly what I transmit through to my clients when they insist on working with me.
Now, I can’t guarantee that where or when will bump into each other to train like this together but I can certainly help you unleash that beast within you ready to take on life with its balls.
Intensity is a relative beast which can only be measured against your former self. The only rule is that as the beast grows, so does your body.
There is no excuse for you not to bring such intensity within your daily performance in and outside the weight room. All you have to do is believe that you can, then just do it.
Be Your Best Self Transformation coaching is all about unleashing your inner beast mentally, physically and emotionally to bring out that intense self.
Don’t hesitate to get in touch to discuss your goals and set your life on a transformation course.
Be Your Best Self Transformation
5 Powerful Exercise Moves You Can Perform in Your Hotel Room
The business world is getting faster, which means time is of essence. Be an individual working for an organisation or running their own show, travelling is part of the deal. Most professionals are constantly on the run to gain or retain business around the world.
Now how does one keep up with their fitness, when travelling is taking a lot of time?
The answer is quick 15-20 minutes of workout in a hotel room without having to worry about rushing to nearest gym. Even if you are not travelling for work, it’s what we make the best off.
Here are 5 most effective power exercise moves you can perform in your hotel room.
Push Ups – The most common classic move that can be performed anywhere on this planet where there is gravity. You can adapt to any push- up variation depending on your fitness levels but the key is to actually do it right in a prone position, balancing on your toes or knees with legs extended, hands shoulder width apart and arms extended.
Bag (Back) Rows – to do these all you need is your carry bag on one hand while the other one is balancing on the edge of a table or chair. Then simply with a nice sliding motion with elbows close to your body lift the bag up while contracting your back muscle and then stretch as your drop the bag down. We are replicating the move as one does with dumbbells.
Ab Crunches – this a move to be done in slow and controlled manner. When you on lying on your back make sure you tuck your abs in and then focus on contracting the muscles while coming up. Lot of people rush this movement that ends up straining the muscle.
Weighted Squats/Lunges – you can choose either of these movements, again depending your fitness levels as well as how you feel at that moment. Now the weight you are holding is your carry bag close to your chest with both arms – as if you are hugging the bag.
Travel Plank – Plank is a nice way to end the workout to recruit every single muscle fibre in your core. You need to be in a same prone position as push ups, except this time you are balancing on your forearms instead of palms. Just make sure your abs are tight and you are squeezing your glutes.
Now that you have a set of exercises you can perform from your hotel room or anywhere you feel like, you can turn it into a circuit training aiming for 15-20 minutes. Give yourself rest after every interval and stay hydrated.
Excuse of not having time is long known, what is less explore is finding time in our busy schedules. Don’t let your environment control you, start controlling your own environment.
Often we hear a lot about taking rest from physical training by having a day off. Most fitness coaches, personal trainers and athletes do emphasis on having a day off from intense training both middle of the week as well as one in the end. This is because our body breaks down the muscle tissues during an intense activity, so it is good idea to take time off from weights and gym. It gives our body enough time to repair itself. I myself take at least 2 days a week away from lifting weights.
While there is good reason to give your body rest, it is equally essential to not let the body stay still. Reason being that your body still needs nutrients to repair through your diet, hydration, and supplementation and to do that you need to keep your body moving.
That’s why I don’t call days off as “rest days” but to me they are Active Rest Days. Whenever I design/ develop a programme for my clients I have 1 -2 active rest days in that plan. An active rest day, as it states, is a rest away from weight room but will involve you to stay active in any form, such as, going for a trek, bike ride with friends, kicking ball with your kids or siblings, taking your dog out for a walk at the beach or closest park. Basically having an active day outdoor away from the hard core zones.
Why Active Rest Day?
Well I came across this concept 3 years ago after my first Bodybuilding competition. Until then I used to take my days off literally to the point I didn’t want to move which made me lazy, grumpy and more in pain. Of course, this also impacted my relationships with my family and friends, as well as affected my workout next day.
Active Rest Day, as stated above, a day to have fun. It takes you away from intense training to a zone of fun activities outdoors or even indoors. It also helps you relax mentally, reduces your cortisol levels (stress), therefore, making you look forward to next training session.
It also gives you a forced balancing act to spend time with your family & friends away from your daily routine. From a physical point of view you are still getting a rest from training, recovery via your diet & supplementation and a fulfilled day.
No Matter what kind of plan you are using for your transformation, if it has a REST DAY in it, change it to an Active Rest Day. It will change your whole transformation process from an intense to a fun one.
All the Best!
Fitness & Transformation Coach
Question that confuse and annoy me at the same time.
More people find out about my commitment to weight training & bodybuilding, the more I get asked the question about how much I can lift.
Truth is – I don’t know how much I can lift because that’s not my goal anymore.
I never step into a gym thinking about how much weight am I going to lift today or what will be my personal best (PB). There used to be a time when I started training back in my teens until early twenties when having a record used to be my aim but it never excited me that much. Especially it has changed since I have learned more about the process and principles of bodybuilding.
I am sure there are many people who train with that goal or objective but it simply doesn’t excite me.
Why Not and what is My Goal?
Well because I understand the fact that it is not about how much one lifts but how they lift. My focus is on building a mind muscle connection with the target muscle I am training for and having a right posture so I do not injure myself.
Next reason of why not is because I understand the difference between lifting with ego vs lifting with a purpose. Every time my ego takes over I end up lifting more weight than I can handle with incorrect posture that can cost me my health. Lifting with purpose, on the other hand, is about giving the muscle group I am working on the right kind of workout in terms of blood pump through proper contraction and stretch.
Now about my goal – it is simply to live long a healthy life with a physical condition which brings me strength, flexibility, endurance and agility without minimum injuries.
Therefore, my training doesn’t revolve around lifting the heaviest weight but it is simply a focussed training on building a well-conditioned physique. That is precisely the reason I never in my posts, blogs and vlogs mention how much weight I lifted that day.
To summarise, training with a purpose is much more rewarding in long term than simply training.
Fitness and Transformation Coach
Is Weight Training and Lifting Bad For You?
Over the years of physical training in various forms, I have always associated myself with weight training in some form. When I first started lifting as a teenager, I enjoyed the process of learning new techniques, principles, postures, tempos and rhythm. Every single I have learned something and seen results.
Personally, lifting weight has made me much stronger, leaner and healthier from a physical point of view. From a mental & emotional perspective, weight training has made me confident, hungry, balanced and tough. Therefore, I would like to share some tips for you lift weights without any issues
#1. Intelligent Training vs Ego Centric Training Plans
A training plan should be such that it pushes you across your mental thresholds but at the same time gives you space to recover. It should be phased such that your body is not constantly in complete stress. Not every single exercise, rep or workout needs to go to failure with heaviest of the weights on the rack. One needs a mix of heavy weight, light weight, & weight less training giving your body a perfect environment to grow without compromising progression through injuries.
#2: How vs How Much You Lift
When lifting weights for physical training, it is important to have control in your tempo and form. I see everyday people lifting heaviest of the plates or dumbbells in the weight room but their form is out of whack. An uncontrolled form or temp of your set with heavy weight can make you injury prone, therefore, a slow rep tempo with reduced weight will help you grow muscles quicker and without risk of getting hurt.
It’s not about how much you lift, rather how you lift
#3: Time Out is OK
It’s ok to take some time out from the weight lifting / training. Usually after going through intense 6-8 weeks of training, I take time out to give my body to recover. Most likely 1 week of very light weight training or whole body circuit training or just cardio for that week helps me maintain my physical condition by promoting blood flow without heavy lifting. If I have any micro injuries, aches, tears or pains, I get time to recover.
#4: Warm Up
Last yet a crucial one is proper warm ups. They are an opportunity for self-assessment of your physical state. A gradual and proper warm up helps identify issues with joints or muscles before lifting weights. The heavier the training, more warm up for the body to be prepared for what’s coming.
These tips are important to consider when you are going for your next session. Ideally, these are applicable to any other form of training as well. Use these as a check list for your mind to be equipped to avoid injuries.
Everyone is focussed on getting those ripped abs, bulging arms, chiselled chest and bigger back but fitness is beyond that. There is an important muscle in our body that many choose to ignore – Heart. Heart related health issues are very common around the world with processed food, western high calorie diet, high alcohol consumption and bad health choices.
Today I want to help you understand your heart a bit more than you currently do. You can take measures in your life towards improving heart health of your own as well as loved ones.
Here is my 5 step guide for better heart health:
Making small changes in our lifestyle and choices can do wonders to our overall heart health. It’s the matter of how bad we want it and how much effort we are willing to make. Our heart is very crucial in keeping us alive, let’s not take for granted.
Well it’s time to listen to your heart!