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

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

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

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.

 

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