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.

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Rahul Talreja
Messenger of Fitness Transformation

Be Your Best Self

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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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!

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