How to Prevent Workout Injuries?

There are many things you want out of your physical training such as, sweat, results and satisfaction but what you don’t want is an injury out of it. It is very common to experience injuries during or as a result of physical training.

Some of them are instant due to incorrect technique in the gym or home, so they can be identified immediately to fix with pain killer and/or rehabilitation. The most dangerous and, ones I am scared off, are the slow with some warning signs but not enough to stop a hard hitter like me, a decision which I regret later on.

So how do we prevent these injuries and what can be done to mitigate the risk. Below are some tips that you can take along with in your fitness journey for injury free workout or least reduce the probability by half –

  1. Proper Warm Up – you need to make sure your body is warmed up properly before we go do the heavy lifting or movements. A warm is simply a self-assessment of the body, connect with the muscles mentally and to find out how your body is feeling for the upcoming session
  2. Stretching – our body has muscles going all over it underneath that beautiful skin you are flaunting on Instagram. Our muscles are like rubber bands, they snap if they are too tight. A proper stretching of those muscles after your warm up is simply giving that body space for the blood flow as well as loosen up to prevent any snapping
  3. Fluid Intake – drinking plenty of fluids before, during and after workout has a great effect in minimising injuries. A de-hydrated body is prone to injuries mostly due to cramping muscles. Make sure you are carrying a bottle of water along to your gym or the area of your workout for hydration.
  4. Supplementation – if you are putting your body through some tough work then recovery is the key for its long term performance. In order to have good recovery, better stamina, improved joint mobility and endurance you need to add supplements such as multivitamin, omega 3, calcium, joint support, vitamin D, iron and protein. Even though some of you may argue the importance of these supplements against a nutritious diet which I truly support, the crucial part for long term performance and durability is recovery.
  5. Listen to Your Body – our body gives us sign to how it feels almost instantaneously and our job is to listen to it to recognise those signs before it snaps completely. Coming from a personal experience on many occasions, I usually slow down when I body has almost been through hell which is bad. Make sure you recognise when to stop to give your body rest as much as you know when to start back.
  6. Posture in Check – an obvious but important one is your posture while doing a particular move. Exercises are designed keeping a certain posture in mind, so you must learn that proper position to perform it. A lot of people try to do everything on their own without any help, causing injuries to themselves. Get an experienced trainer or a mentor to guide you through proper postures and positioning.

Injuries sucks big time because they can slow us down or even hurt us for life. Fitness needs to be fun and should also be done with cautious moves. It’s a long term journey for life, not a short term contractual deal.

 

Rahul Talreja

Be Your Best Self Transformation

http://www.rahultalreja.net

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.

Summary

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
Cheers!

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

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.

 

7 Fitness Tips for Working Professionals

We spend 80% of our day, sometimes more in our offices staring at the screens. Thanks to smartphones those eyes are working twice as hard now. May it is our own business or a desk job for a corporation. The physical impact is the same – lack of movement as the body is stagnant most of the period. Of course, there is some movement when we take our water, food and toilet breaks but that doesn’t help, does it?

Lack of movement in the body is an obvious risk of causing health issues such as chronic back aches, stress leading to mental health, heart diseases, blood pressure, cholesterol etc. Add unhealthy food habits to this then all one can pray for is a long life.

I am writing about this topic because just like you, I am also a person who sits in front of a screen for work most the day being part of an office culture. So I have been on the unhealthy path myself leading to some serious risks to my health and also have seen many people deal with similar situations.

Now that I am on a health transformation journey with the commitment to myself, my mission is to educate people around me as much as possible to start making a switch to improving their lifestyles with even the smallest step towards betterment. Therefore, I would like to share some tips that I live by on a daily basis that has helped me a lot in overall physical and mental health improvement.

7 Fitness Tips for Working Professionals

1) Start Packing – Yes! Pack your meals for the day. As much as it is hard to do so, put that extra 30 minutes of your evening in advance prepping. You can do a big batch prep for 2-3 days in advance. It’s worth it

2) Smart Team Member – make smart choices when attending morning teas, afternoon teas or team lunches. Look for health options and avoid anything that is fried, baked or greasy. If it’s a bring your own plate kind of gathering then ball is in your court

3) Carry Your Snacks – it is easy to get trapped into cookies in the kitchen or some function left overs that are shared with the rest of the staff; or worst someone sharing that “home-made” recipe that they made during their quest of becoming a Master Chef. Carry your own snack with high protein and fibre content that will keep you full and less bloated.

4) Stay Away from Candies– there is always a candy lover around you. Stay away from the sugar that it has to offer. No further discussion on this as even you know it in your heart that 1 is never enough.

5) Drink Water – make sure you drink a lot of water to keep hydrated. Water intake helps you keep your body awake and reduces your sugar cravings. Stay away from aerated sugary drinks including “energy drinks” that are nothing but messing with your blood sugar levels.

6) Regular Breaks – go for a 5 minutes break where you can stretch your legs and body every 60 minutes. It’s good for blood flow and shake off negative thought as well as stress release

7) Lunch Time Workouts – you can also go for a long walk; runs or a group fitness session close to work during your lunch break. You can use the desk time to eat while you work.
Overall, as you can it is purely about watching your food intake and ensuring regular movements. Our bodies are designed to move not stay stagnant, therefore, take every opportunity to do walk, run, jump, dance, lift, push or pull, so your energy levels are up.

Hope this makes sense, why not start straight away? All the best and keep working hard.

Rahul Talreja
Be Your Best Self – Transformation Coach
http://www.rahultalreja.net