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

5 Powerful Exercise Moves You Can Perform in Your Hotel Room

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.

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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.

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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.

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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.

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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.

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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.

 

RAHUL TALREJA

BYBS TRANSFORMATION

http://www.rahultalreja.net

 

 

 

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/

How to Make the Most Out of Your Weekends?

Weekend is what most people look forward to, specially, those who work in jobs and small businesses because that’s when an individual get time away from work to spend time with family and friends.

But more than that it is also a time when people look forward to procrastinate by – sleeping in/ waking up late; eat junk food; drink more alcohol than they would normally; party hard and do nothing productive.

This eventually leads to few things for us-

  • We feel like crap because we sabotaged our health buy feeding our body unhealthy nutrition less food / drinks.
  • We did not do anything productive
  • We spent more money than we wanted to so now we even feel more bad
  • We do not look forward to work because our mind has slipped into self-pity mode where the world is against us and life sucks

I will probably leave it to that as I can feel you getting the gist. If you are one of them then you better gear up to start making some changes my friend.

Before I tell you how you can change all of that, I have to confess that I for 3 years of my life I slipped into that this state myself and therefore, ended up in a pretty sad space mentally impacting every area of my life – especially my health and relationships.

So I changed my perspective towards my weekends as I knew I wanted to feel differently when I get back to work on Monday. There are things I applied and you should too if you want to have the best of weekends, get your health back in track, feel good about yourself and make the most of the time you have.

      1. Early Start – wake up same time as you would on a work day, assuming you work during the day. This will keep you on track with your time management and give you more of it on hand to utilise productively.
      2. 30 Minutes’ Workout – starting your day with a 30 minutes of workout, slow jog, walk, swim or any sport will out you in a zone of performance. This will lift your energy levels up – mentally and physically.
      3. Breakfast with Friends/Family – book ahead of the weekend your time with your friends or family members to have breakfast together early in the morning. With (1) and (2) already accomplished, this part of the day will push you to stay on track with your nutrition and also mentally relaxing to have the people you care about the most around you at the start of a day.
      4.  Projects – pick or create small projects for yourself to be done on the weekends. Something that involves creation; modification or betterment. Example – de-cluttering your house; painting your room; fixing your backyard; re-doing your interior of the house; fixing your car or bike etc.
      5.  Activity – book or pick an activity for yourself to do with your wife, kids, girlfriend, boyfriend or friends etc., so it takes you away from the daily grind and work stress. Doing such activities together reduces our cortisol’s level and also create some amazing memories.
      6.  Advance Preparation – remember school days when we had to be prepared with everything for the rest of the week to go smooth? Yes- it needs to come back. Make sure you doing everything ahead of the week – grocery shopping; meal preps; washing & ironing; cleaning etc. This way your work week will be very much focussed on work instead of stressing about everything else but work. Even use this time to look into your finances & bills to stay ahead of the game.
      7.  Recovery – give the weekends for recovery with massages or spa time, if you can, to release all the stress you have gained throughout the week.

     

     

The key objective is to return to basics of human body & life to make the most of the day. Now some of these points are also relevant during the week but in order to make the most of your weekends these steps/tips/tricks are definitely the way to go.

Rahul Talreja- Messenger of Fitness Transformation
Be Your Best Self

For Free Consultation on kick starting your fitness journey, fill in the Contact Form on the website to book your time.

www.rahultalrej.net

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.

For Free Consultation of starting your very own fitness journey of customised training and diet plan, fill in your details in Contact page

Rahul Talreja
Messenger of Fitness Transformation

Be Your Best Self

Pain Means Growth

“Are You Nuts?” is the first reaction I get when I words such as these about the pain they are feeling in their muscles next day after their training session. If you are someone like me you who has DOMS (Delayed Onset Muscle Soreness) then the pain is lasting more than 24 hours.

Regardless of that, the pain after your training session in the muscle groups you have worked out on is good for muscle growth and reshaping into your newer self. This is because your workout has opened up the muscle fibres stretching the tissues open, therefore, increasing the blood flow in the targeted area. So the pain in the targeted area is now because of the strain it has gone through under the circumstances you have created for your body.

Pain and Growth

Now to overcome this pain you must remember these important tips-

a) Hydrate your body with regular intake of water so you don’t get craps. A well hydrated body will be refuel you for internal recovery process

b) Nutrition is highly important because this is where you are feeding the targeted muscle groups with macro and micro nutrients such as your good fats, good carbohydrates, protein, vitamins and minerals.

c) Recovery – a simple word yet the most crucial part after your training. You need to give your body enough recovery so it is ready for action the very next day or day after, subject to your training routine. Proper sleep, supplementation and mental rest is crucial.

Only then your body will get the chance to grow into the new physical shape as you want it be. Just by simply focussing on these tips, you can find yourself in a much improved physical, mental and emotional state.

One of the beautiful quotes I read somewhere was – “it takes a hammer, a chisel, a vision and a will to suffer the blows to be carved into one”.

So next time you are feeling your muscles are sore that’s because your muscle are ready to grow. All they need is proper rest, hydration, diet and recognition of the hard work.

For Free Consultation on how to start your very own fitness journey of customised training and diet plan, fill in your details in Contact

Rahul Talreja
Transformation Coach
Be Your Best Self Transformation

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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