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

Truth about Cheat Meals – Are They Good?

When I started bodybuilding in November 2013, I came across this term rather concept of “Cheat Meal”. Prior to that even though I have been a fitness enthusiast for several years, I wasn’t aware of this whole concept. However, my learnings were through professional bodybuilders and people who have been in the industry for a long time, therefore, my introduction to the whole concept was backed up with proper knowledge and scientific / biological reasoning.

Cheat meal is simply a meal where you indulge yourself in the high calorie food (basically junk food) one day of the week. This is very famous concept or term used within bodybuilding world because it is a sport where athletes have to eat multiple meals a day (every 2-3 hours) with specific ingredients, therefore, boosting cravings for junk food.

Over last 3 years, I moved away from cheat meals because as and when I started getting more understanding of my body, its functionality & response to certain foods etc., I stopped advocating about such meals. There is surely no denying that my approach to nutrition has now become stricter and that’s what I expect the same from people who approach me for guidance in nutrition and training.

My reason is simple, our body needs to be fuelled with clean nutritionally rich food for its longevity and survival. If I am to be specific then below are some primary reasons for my strict approach to my nutrition day in and day out.

  1. Gut Feeling

With the whole week of clean eating, whenever I have had my cheat meal I face various abdominal issues almost immediately such as, cramps, bloating, and excess gas usually follows, which can quickly took away the joy I was looking for. All the sugar, bad fats, preservatives etc., upsets the good bacteria that lives in our gut causing inflammation and digestive issues.

  1. Dehydration

Another side effect of having junk food, especially ones high in sodium, can lead to dehydration because of the shock body has got through introduction of unhealthy food rich in sodium and fluid. The whole imbalance of nutrition generally leads people feeling puffy and dehydrated which is exactly how I felt. Don’t forget the headaches dehydration comes with and other snowball effects of it.

  1. High Risk of Disease

Consuming unhealthy fast through junk food may be a good feeling to your tongue and lips but certainly not a treat for your arteries. Over time, that fat storage in our veins and arteries can lead to heart diseases, increase in blood pressure and other horrible escalations such cancer.

Be Your Best Self Approach

The approach I follow and also put my clients through BYBS principles is simply clean eating using whole foods that cooked at home. Not saying stick to tasteless food but there is no room for junk food. Even I like to mix things up, that’s why I am constantly trying new recipes at home but the condition is choosing the right ingredients. If you check my YouTube vlog on Home Made Pancakes, you can notice all the ingredients are carefully selected.

If you are beginner to your transformation journey or even if you are fitness freak like me, do consider above points for your nutrition. You can also check my Vlog on the same topic to hear my views first hand here.

Rahul Talreja
Messenger of Fitness and Transformation
BE YOUR BEST SELF TRANSFORMATION
https://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

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

5 Common Excuses (+ How to Overcome Them)

We see people who are successful as someone who has been gifted with extra powers or just someone with more luck then we possess. The truth is that to be lucky one has to take chances in life. People who are successful don’t let excuses come their way, in fact, they look challenges as an opportunity to grow, expand and learn from.

Often when presented with opportunities, most people hide behind an invisible wall of restraints built in their own mind. When I say opportunity, I am not limiting myself to career or money-making. I am talking on a broader scale – could be a chance to travel, attend a session or even just join hands with someone you don’t know etc.

5 Common Excuses (+ How to Overcome Them)

But let’s first see what the common excuses that most people keep coming up with-

  1. Lack of Time – very common excuse for people to consider any new opportunity is the lack of time. People like to say they are busy or have a busy schedule without digging deeper into their daily activities. An example statement might be- “my days are very busy with work, dropping and picking kids of/ from the school; running house errands, looking after the dog and cooking meals for everyone”. But if look deep into the day by an hour, one can find few hours of income-producing activity.
  2. Lack of money to invest – another common excuse is no money to invest in a business or products or any great opportunity that gets offered to us. More than often people have money but they are saving up for a holiday or party instead of doing something constructive with it.
  3. Scepticism – Scepticism comes from lack of knowledge. As humans, we love to get into the conclusions straight away without even giving other people a chance to present the opportunity. The best way is to listen what a person has to say even if it’s a repetitive information and then make an educated decision.
  4. Stressful Work – no doubt the current working scenario is so hard that people are constantly under stress. There is more to do in limited hours on hand but that has also commonly identified as an excuse. It’s better to focus on a bigger picture than just merely doing things. People who are at the top also deal with stress at work, learn how to deal with it better.
  5. Unsupportive peers – people rely a lot on their friends and families opinion for any major step in life. It is good to consult but ideally, you are the decision maker. When you give power to others to make a decision, your own decision will not matter because the friends and family have already made one for you from day one.

People who make it at the top are there despite these challenges. If you look to read the journeys of highly successful people and industrialists, they have all been through hard times. The list above is only common challenges that people use as an excuse. My tip is start surrounding yourself with those kinds of people who are positive with the mindset of creating results with their action without waiting for things to happen on their own.

To achieve success in our goals we must focus on the goal instead of excuses to not go forward. Only the people who want bad enough make things happen. Either you let the external environment around you control your life or you control your external environment by being in control of your internal self.

Next time you are stopping yourself from an opportunity, ask yourself whether it is just an excuse or is it a genuine reason? Can you do something to change it or not?

More than often you will be surprised how fast you can change your own mind around

Rahul Talreja

Transformation Coach

www.rahultalreja.net

WAKE UP LIKE A BEAST

5 am I wake up to get out of my cozy bed & my warm blanket , where I am tucked in well. My mind is half asleep but my body in a complete state of warmth that I do not wish to challenge by stepping out of my bed. The thoughts I have is to sleep in for another couple of hours before I really have to start dressing up for work. I have a choice to make, trust me it’s not an easy one too. Although I do wake up like that everyday at 5 am last few years but it is the fight I have learned how to win, therefore, my feelings to sleep in more never win.

I bet many out there face the same fight each morning because of the comfort zone they are used to. Not because they don’t want to wake up with excitment but the daily grind has taken the juice of life out of them. The world out there, where we have to face strangers, is not where we would like to be anymore. There is no purpose left.

So how do we charge ourselves up so that our life is meaningful, the day becomes more fun, our energy levels are high and the excitement is there to take on the day like a true champion?

Waking up like a beast is basically waking up with a purpose. When a beast arises every morning in the dense jungles of whatever part of the world, his purpose is survival for the day. His mission is of finding his next meal, therefore, he is out there hunting. He doesn’t wake up witha feeling of a loser that “I’m going to starve today to death!”. Instead there is a purpose that is very strong and bigger then anything else around him.

You can be the same too, by bringing that passion back into your life. All you need are these 5 reminders to yourself as soon as you wake up. The moment you step your feet out of the bed read them loud few times, remember them and repeat them in your mind until it is part of your subconscious thought process. The truth is that these 5 reminders will turn your day in a better one. Your physiology will change, the creative juices starts flowing that makes you do things you never wanted to or thought you would before. You start creating more results as the productivity increases. Next thing you know you are bringing a lot of opportunities to you instead of you going after them,

No body wants to wake up with a feeling of no energy, lethargic and a loser mindset. So why not change your mental and physical state by simply training your mind to be in a better state. Trust me, you are going to bounce of your bed each morning looking forward to your life.

Make sure you are grateful too !

Cheers

Rahul