Corporate World - You know you need this!

While most corporates have embraced the idea of fitness being part of the work culture, to precious few are actually doing it right. There are some companies who are getting their fitness focus bang on and thats great! Thank you for making the effort and investment to get it right.

Others look like as if they have just just thrown some 'fitness room' in which they call a 'gym,' most of the time to satisfy their own conscience. Its very strange because most of the time the gym hardly has anyone in it!

I have usually noticed most people in corporate gyms usually just go on the treadmill or cycle and thats about it. for companies that are screaming about 'Cost- Cutting' I would wonder why they spend thousands for that kind of work when they could have just let the employees have time to go for a run around the office building or rented a bunch of cycles. It would have saved them at least a few hundred thousands rather than an entire space being 'unproductive.'  That to me is amusing since they expect their employees to be productive and overperform at every minute and hour. 

Lets get this straight. The people are what keeps your company up. If your people are healthy and strong they will not fall sick. That means less absenteeism. Less absenteeism means more productivity. Fitness is vital to your employees health and that does not mean sticking a gym which is not being used somewhere in the premises and running some marathon competition once every six months.

Real fitness for the corporate is when the most relevant issues that need to be addressed for all your employees are addressed and sending out ways that can practically help them. That also includes getting the right fitness program for them, the right nutrition, the right exercise, the right education on fitness that pertains to them and more importantly how to keep the right frame of mind and destress. Effective programs can be done in 30 minutes. Studies have shown just 15 to 30 minutes of exercise boost productivity.

When was the last time you actually got professional help to address those issues and FOLLOW-UP with the employees? Or did you drag them for another so called seminar in which none of them were interested to go for and expect them to meet EOD targets? 

Fitness is important to your business. You can't afford absenteeism. You can't afford bad backs You can't afford hurting necks and shoulders. You can't afford not being able to keep your staff mentally happy. They are your staff! They are people. treat them like people and not like cattle. 

Please remember this. If you take care of your staff, they will take care of your business and your clients. You have got to empower them to do what they have to do. 

Corporate World you know you need this!! Get working on it! So how are you going to do it? Get a good fitness company to handle the fitness for you or at least a fitness trainer/coach. Don't scrimp on the money here. You will end up making and saving a lot more. If you want a fancy gym thats great. If you don't want one, thats great too. Just get a decent basic one but have a good fitness company or trainer who will take care of your company's fitness issues or at least you on how to get it done. 

Exercise as Therapy

Today I did my first consultation at the Urban diagnostics center. I had to counsel a senior citizen on nutrition for diabetes. This lady had come with her daughter and grandson all the way from Kerala. It was fun especially with the people calling me 'doctor' and then watch their faces change when i told them Im not a doctor! I am happy though that I got to bridge a huge a gap between the medical field and personal trainer.

It would be good to remember the benefits of exercise as a therapy.

1) Exercise improves your health

2) Makes you feel better.

3) Increases energy

4) Affects your appettite so that you can eat healthy

5) Improves your Physiology

6) Improves your posture

7) Burns out fat

8) Promotes muscle gain

9) Improves your immunity system

10) Prevents lifestyle related diseases or even helps reverse them.

This is just a small lift but can go a long way. Remember staying consistent with your training will work.          

If you are interested in a consultation or trainng sesson please do not hesistate to contact me.

Danger!!! Simple work ahead for results!

I am so amazed at how the simplest of things gives the best results. Training to get results you want does not have to be complicated. It just needs to be the simplest stuff that works. However the simple stuff, to get the quality results is usually not easy! It is hard, consistent work!

This is one of the problems I see in the training world out there. Things have become so complicated and everyone wants the latest workout plan or program at every other session. However there is no consistency in that. As soon as most people see someone looking a lot better or performing better they want to try the latest complicated plan to get there overnight. However they are forgetting, that this person would have probably spent a lot of ground work and months preparing for that level of proficiency or even for how good their shape is.

Get this:



Follow the simple plans. Stay consistent. get results. In training terms that boils down:

• Proven Exercises and diet
• 4-6 weeks on the same program with the exception of progressive resistance
• Results

You will make more progress quicker than you ever imagined!

If you are looking for a simple, challenging program to follow click here!

Did you like this post? If you did please share it or feel free to drop a comment.

What is your excuse??????

Fitness Trainers - Do we know what we are?

I have been thinking a lot about this question. As fitness trainers, do we know what we are and what service we bring?

It seems there is a big disconnect for us most of the time. People just think we are the guys down at the gym or we just teach a bunch of exercises as a time pass and its not really a profession.

To all fitness professionals, I just want to remind you that our job is not to make people look pretty only! It is to see to their health. Exercise is medicine.

I agree losing fat is a very much a point that serves everyone in regards to looking better and in terms of health. However, we are not only the 'gym' people. In my opinion we are the early line of defense against lifestyle related issues and a lot more other things including, posture, joint mobility, flexibility, cardio vascular strength, breathing, stress management. With that on the cards, can you imagine the number of lives we would be turning around?

The truth is sometimes the medical profession can't find and diagnose the problems that we can. How do I know this? As a trainer I have come across people in my career where for years they have been suffering with a 'medical condition' and in as little as two weeks people have got relief.............permanantly!! (You can check out some of the testimonials in my Real Stories page)

The medical profession also needs a lot of help with professional rehab. I remember someone telling me, 'There is no greater satisfaction and relief for a doctor to know their patient is doing well.'  (Again I know this as I was handling a case where I was actually with a trainee when we had the doctors appointment. We could actually see and sense the relief of the doctor to know there were no issues with her patient. I helped out the client and de-stressed the doctor!!!!)

People getting in shape for weddings is a big thing. How about preparing the young mothers-to-be for the actual strength and energy they need for pregnancy and the time of pregnancy?

The corporate world in their desk jobs, and the CEO's and businessmen needing the right exercise programs and nutritional guidance to fit their on the go lifestyle. Sometimes they need more rest than exercise.

I could go on and on with examples, but it is all going to happen with fitness trainers knowing what they can do, who they are in this industry and then spearheading the paradigm shift. It is only then you can commit to your clients whole heartedly and understand that it is not a luxury for a few people, but a life changing experience and lives that we are committed to changing.

Please feel free to share your thoughts. If you know anyone who can benefit from this article please share it

12 reasons I have a blog

Today, I was just thinking about why I have a blog

I have a blog because

1) I have got things to say about a topic I am passionate about.

2) I believe my talent can help someone somewhere in the world.

3) It would be selfish of me if I had the knowledge that someone NEEDS right NOW and it wasn't accessible to them.

4) A blog is a journal that helps me track my thoughts, express my heart, keep me accountable.

5) Gives me an online presence to the world

6) Opens an opportunity for others across the globe to connect with me through the comments block.

7) As I share my knowledge I learn about myself, my craft. It sharpens my edge. 

8) It teaches me more and more about social networking, blogging and the the potential of the internet.

9) My data is safer here than in social networking sites.

10) My blog is my office. 

11) My blog gives me a potential to earn money.

12) It gives me capacity to think freely.

Top 5 Weight loss Strategies

Losing weight sounds simple but it can get confusing if you don’t know where to start. This is the top 5 most important things you can do to lose weight and keep it off.

1. Eat Less – This one sounds obvious but it can’t be stressed enough. The only way to lose weight is burn more calories than you consume. One easy way of doing this is eating less. As a matter of fact the only way any of the popular diets cause weight loss is because you end up eating less while you follow them. It doesn’t matter if the diet is low carb, high protein or low fat. As long as you are eating less calories than your basal requirement you will lose weight. The easiest and most effective calorie reducing system I have come across is Eat Stop Eat by Brad Pilon.
2. Do High Intensity Exercise – High intensity whole body circuit training will ensure that you are burning lots of calories and working all the muscles in your body. This works better than traditional ‘cardio’ workouts for 2 reasons. First high intensity circuits burn more calories than ‘cardio’ can. Two, they build and tone muscle which keeps your metabolism up.
3. Get A Weight Loss Team – Social Support is the most important factor to realizing your weight loss goals. Get as many of your close friends and family on your side as possible. The more people that are pulling for your success the better. Make sure you always have at least two or three people to call that will help keep you on track when you feel like skipping a workout or cheating on your nutrition plan.
4. Eat more Fruits And Vegetables – This seems a bit simple but its one of the most effective things you can do to lose weight. Fruits and veggies take up lots of space in your stomach and fill you up without adding too many calories. They will also take the place of some high sugar and high fat foods you may have eaten instead.
5. Set Short Term Goals – Short term goal setting is often overlooked and is a powerful tool to realizing your eventual long term weight loss goal. Set multiple and attainable short term goals, and the shorter the better. At the start set goals for each day, morning evening and night. Set short term goals for finishing each one of your workouts, as well as for eating your fruits and vegetables. Set them each day, and mark it down each time you achieve one. As you build up your list of goals you have accomplished you will build up confidence and momentum towards your overall long term weight loss goal. Keep the list somewhere safe and keep marking down each goal as you achieve it. After a few weeks you should have a nice looking list of accomplishments to be proud of. Remember, every little bit counts.

Put these 5 strategies into effect and you will be well on your way to achieving your weight loss goals in record time.

One Important Skill I Learnt

Being into the fitness line and the kind of eating habits that I had to make, there was one skill I had to learn and learn quickly and I don't regret it at all. In fact its so important I would think everyone gets at least a 101 knowledge of it.

That one skill is - COOKING.

The reasons.

1) If you are hungry, you can quickly cook something up. eg. A scrambled egg recipe takes you less than 5 minutes to do.

2) If you are married, it will take pressure off your spouse. I know that when me and my wife are in the kitchen it cuts down the cooking time. That also means more quality time with my wife. Also, if she gets delayed or has a tough day, I can just handle the kitchen scene easily. Of course that is also a huge stress of her mind which is again what we fitness professionals should be looking to do!

3) Healthier and tastier Choices- You know exactly what you are putting into your meals and just what  suits your taste.

4) Accountability - You cook, your style, your ingredients. If you put in unhealthy choices you have no one to blame but yourself.

Honestly cooking is not difficult to learn. get the basics straight and you will find yourself moving around with ease. When in doubt, ask.

How I learnt cooking? Basic knowledge, common sense and normal physical sense (Watching, smelling and tasting.)

I just knew what the nutrient groups were and based on that I started to mix and match. I saw the general way people move around cooking, then started to put things together and relied on smell and taste to get me through.

Its not as difficult as it looks. As a matter of fact some of the recipes I featured on this blog were recipes I did the first time.

Go ahead, pick up on your culinary skills. You might also just be the next masterchef!

Nutrient or Caloric dense- Which one?

Walking through the clutter of nutrition information can really get mind boggling. However nutrition does not have to be complicated. By now you should probably know the KISS principle has a great value in life - Keep it Simple Stupid!

In todays post we will be looking at nutrient dense foods vs caloric dense foods.

A nutrient is a substance that provides nourishment essential for growth and life.

A calorie is a unit of heat energy. 

Lets go back to Nutrition 101. What are the nutrient groups?

• Proteins
• Carbohydrates
• Fats
• Vitamins
• Minerals 
• Water

You have to remember this: 

1) Your body needs nutrients rather than calories to maintain itself.

2) Each food group has its own value of nutrients and calories in different percentages.

In concentrating on how much nutrient your food has rather than calories (which in any case you will be getting) your hunger will be satisfied quicker and in a much more wholesome way. If you are eating more nutrient rich food, it will satisfy your hunger faster and you will not eat more than you should. This is because quality nutrients are more wholesome. It will also keep you full longer avoiding the need for snacking. Have you ever realised how difficult it is to eat a good helping of salad, rather than 2 bags of potato chips that just suddenly seem to vanish from your hand?

A calorie in itself is not bad and your body needs calories especially if you have to gain weight and burn energy to carry on bodily functions. However not all calorie sources are necessarily healthy. There are empty calorie foods. Those are absolutely devoid of any nutrients. As a matter of fact they might have more anti-nutrients. These are foods like processed foods, refined foods, candies, sweets......

Nutrient dense foods are not as appealing to the taste as most calorie dense foods of today. Most foods that are labelled caloric dense in today's world are basically junk. Why? Most of the density comes from empty calories. 

The best sources of nutrient rich foods are vegetables and fruits. This is not to say that meats and dairy are not nutrients but what is important is the quality of meats and dairy. They are the richest source of proteins and fats and protein and fat again is a vital nutrient. 

What is the number one group of foods that doctors and dieticians recommend to people trying to lose weight? Veges and fruits. They are rich in vitamins and minerals but are really low in calories. How ever this is only one part of the puzzle. If we keep living on only vegetables and fruits which are mainly carbohydrates, where are we going to get protein and fat from? Remember all the nutrients are necessary.

Each food carries its own caloric value and nutrient value. That can also mean while a food is highly caloric its nutrient value can be absolutely 0. This in essence is empty calorie food. 

Now the question is how do you choose between nutrient and caloric dense foods?

Honestly if you do it right you don't have to. You can get the best of both worlds.

What is the right way? Choose and order your food quality wisely. The more quality, fresh foods you eat, the greater the nutrient density. Stay away from any processed and refined foods.

For those of you just starting off and wanting to keep it really simple you absolutely cannot go wrong with fresh Vegetables and Fruits. Start off here, get your diet and nutrition in order as you start to find out what you should and should not be eating.

To your health.

I am sure this post helped you out. If you know anyone else who will find this useful please share this with them. Go ahead and leave your comments or feel free to ask questions.

How I beat a Pinched Nerve and a Back Pain

(This post is not to be taken as a backache cure. Please get professional help before following this plan from either a professional fitness trainer or doctor)

Yes, I have been there before like everyone else. The dreaded back pain. In this post I am going to share what my experience was and what I did to work around it. At the time this happened I knew far less than I know now about rehab. I will be covering that in future posts so stay following this blog. For now here is my story so bear with me......)

I had been lifting heavy and training hard. I was happy with the fact that my strength and lift numbers were going up. I was really working on the back squat for quite a while. Then I started to notice a tightness in my lower back radiating down to my lower legs. At first I just addressed it as a muscle soreness. After a few days the pain was starting to get really bad. I could not stand up or walk without wincing. To make matters worse I could feel this horrible pinching pain which shot through my body. I had to stop squats. My training sessions were getting bogged down as even in the gym my back would be stiff and hurt. Massages and stretches on the lower back gave temporary relief.

The thoughts started flooding in...

'Is this a slip disk?'

'Did I tear a muscle on my lower back?'

'Is  this lifelong?'

At 24 years old this is not exactly good news. So I waited it out. I just stopped heavy lifting. That was like really hard for me because I enjoyed lifting heavy.

One day, I believe God gave me the answer. I had this thought sticking in my head and could not shake it out....'Muscle Imbalance.' Mind you at this point, I had no certifications, rehab training, postural corrections, the best medical doctors to refer in the sports world. I didn't even know that google would give me tonnes of info on this topic. I just had this one strong impression - muscle imbalance.

I went back to the drawing board and I didn't know it then but I was drawing out my own Exercise Rehab therapy plan.

It sounded crazy when I was done. I do remember I had prayed and looked for wisdom to get it done - after all I didn't want to end up a paralytic! The answer was another choice of exercise - the all time clincher, the most feared, the most respected and yet the most loved- the deadlift! I know it sounded crazy but the logic I went on was if my back is hurting it is weak and my hamstrings feel tight so stretch them.

I started on the plan. With this plan I did not do squats at all. I started with an empty olympic bar. In two days I was feeling much better. I threw stretches in. Pain was starting to subside and I was able to move easily. At the end of two weeks i was absolutely pain free and deadlifting 160 kgs! At the end of the month I was pulling 200kgs!

It was quite an achievement and learning experience for me. Another battle won.

I firmly believe that muscle imbalances are the cause of lots of aches, pains and problems that can be easily solved. I have also come to believe exercise and nutrition is therapy and medicine by itself. Please see a certified fitness trainer to help you in regard to muscle imbalances and get a doctors opinion as well.

If you have any questions or are looking for a certified fitness trainer, please do not hesitate to contact me or feel free to leave comments below.

Back to training

After a week, it feels great to get back into training. I went in for a 25 minute bodyweight training session. Although I wasn't too happy with the intensity, I was happy that I made a comeback after one week.

One thing I did have going for me was the undereating phase of my nutrition in the previous week. I managed to stick to that religiously. Then I ended the week with about a 8 Km walk. It was a breath of fresh air to get out into the sunshine, take a walk ALONE, clear my head and also push a mental toughness build up. I had to go on that walk because my bike was out at the service station and I had to go pick it up before a certain time. So I used the walk as a training session as well. There were times on that walk I wanted to just get a lift from someone but I challenged myself to finish it. I made it on time, got my bike and came back home. It felt good. I had won something deeper. It was not spectacular but I know I got somewhere with it.

Some of you might have a question about why the 'fitness pro' didn't train for a whole week. Well, I'm a human being, not a machine. 

Here is what went down in my previous week.

1) At times I was just plain lazy. I had the opportunity to crank out at least 30 push ups but I did not do it.

2) Life goes on: With my 4 week old daughter at home, I'm getting used to new demands and schedules.

Things do happen but embrace it and move on. I had to accept the fact that I was lazy at times.I also had to accept the fact that schedules were demanding. I could have solved the issue of one of them by just getting off my rear end but did not. What is important is that I made a comeback. To those of you struggling to get back on track with anything I can say this - start as quickly as possible. It does not matter how long it takes to get back to full flow but start and stay consistent.

All the best.

Motivation for Nutrition

3 physical things that have helped me become mentally stronger

Mental toughness. Strong willed, Call it what you want but at some point you are going to need it.

These are three physical things that helped me get mentally tough.

1) Training: Training myself as a strength athlete required a huge level of mental strength. It is not easy to go back again and again and challenge the body to new levels everyday. Training with weights- whether body weight or free weight is really demanding most of the time. I remember finishing some really hard days at work and then pushing myself to the gym. To make matters worse it was leg day!! There were days when someone would really try me at work, I would come out and it would be pouring rain. I would ride back on my bike and then haul myself to the gym. 

Sometimes growing stronger mentally came right in the middle of training. Should I lift another set? Should I squat another set or let it go this time only? I pushed through, did the other set. I might not have had the physical results to show for it but mentally I grew stronger.

Training through injury is another face. When you are really excited about training and get injured it is really demotivating. I remember I trained AROUND (not through) injuries with a splint on my hand, walking on a crutch. etc. Training hard builds you mentally.

For a great mental toughness program I strongly recommend this mental toughness training plan from Zach Even-Esh.

2) Intermittent Fasting (IF): I have covered IF previously in another post. I have learnt that fasting helps you learn a lot about yourself and builds up mental strength quickly. I strongly recommend giving it a try (please consult with a physician before starting on it). I had to learn what my body was craving for and what it needed. To follow more on IF i suggest you strongly get this book

Click Here!

3) Cold Water showers: Why would I do something like that? There are plenty of reasons

• Boosts nervous system
• gets you alert
• Enhances recovery
• gets you mentally tough

No one is going to know if you stand under that shower with ice cold water once you make the decision. Im not saying get drenched in cold water but at least start with 30 seconds as cold as you can bear and work your way up to two minutes. Army trainings take place in rain or swimming pools, sports teams train in pools or rain, warriors of the old days used to train in rain. It makes them the tough champions and warriors they need to be.

Real Life Story: A few months ago I was helping some friends shift things and I had to make it back for a meeting. Shifting is never easy:) Running up and down stairs, lifting and moving heavy stuff. It so happened we got delayed with the shifting. I remember skipping lunch effortlessly and just getting into the wash room for a cold shower. I was ready in 7 minutes with a full half hour left to make for the meeting. I showed up absolutely fresh and with accelerated energy levels! It felt great. It is a story where in one day, these three keys I talked about right here all came together to help me out. 

I suggest you give it a go. If you need help regarding how to implement these please leave a comment or shoot your questions in the comment box. Here is to you becoming mentally stronger....

Lessons learnt from a client

The other day I was waiting for a client to come in for a training session. My phone rang and it was the client.

 'Hi Gideon'

'Hello Good Morning'

'I was just wondering.....I'm not in the mood to train today. I am feeling a bit lethargic. Could we skip session today?'

(Thoughtful pause)

'No'. (followed by my reasons)

'I should have come up with another excuse. Alright I'll come.

I did explain my reasons to her and this article will be why I gave those reasons.

See, as her personal trainer, I am committed to helping her make the right decision and lifestyle choice. She trusts me with her health and guidance to to make right choices where her health is concerned. Just because she pays me well has nothing to do with the fact that I can skip that one session.

'But its just one session?' Yes it is but once can also lead to twice and then a string of events. Being lethargic is not a right decision to skip training. She trusts me to motivate her and guide her. I have to set the example. I have to be true and honest to myself and her.

What would have happened if I said yes? Well, I would have gone home earlier, relaxed and left a client who trusted me hanging.

'Arn't you making a big deal out of this?' It is a big deal. Just that one thing could have let her motivation slide and forever sealed the fact that it was ok to be lethargic and pass of on training for her health. However, because I guided her in the right way it seals a whole lot more commitment, mental strength to push through and achieve her goals.

It might be small but it could lead to big impacts later.

By the way, she had a great training session that day and in her own words, 'I am glad I came.'

I actually feel that decision I led her in helped me grow a lot more than it did her. I was faced with an equal choice - comfort of leaving work early or being true to a real reason someone trusted with me right for ..............THAT MOMENT! This is putting the personal in personal training!

To all Personal Trainers......I believe this is why we do what we do. To make changes in peoples lives and in EVERY way we can. We are role models. Lets lead the way!

I have not eaten in 24 hours!!

Hi All,

I have not eaten in 24 hours. No that's not a complaint. I actually have been on a program by Brad Pilon called Eat stop Eat. For those of you who don't know, Brad is an authority on Intermittent Fasting. He is also a nutritional guru and bodybuilder.

Brad is the author of the program and best selling book called Eat Stop Eat. I decided to give it a shot for a while. I can say this.....it works. It is not complicated, it is not another diet plan. I used it to come down from 101 Kgs to 75 kgs and it was so comfortable that I decided to maintain it as a lifestyle change. I have also brought my bodyfat down from 28% to 17%. All I did was not eat for 24 hours.

The benefits of this program are a lot

1. Losing fat
2. Losing excess water content
3. Increased energy
4. Learning what hunger really is
5. Breaking free of a fear of what hunger really is.
6. Not letting my body dictate me but instead tell me when it needs to eat. 

This was one of the easiest instructions I followed. Just pick a day or two during the week and dont eat. Another benefit to this is its flexible. I can take a call of which 24  hours I need it to be . So I don't even have to go a whole day without eating.

I could still train hard, do my work and live life normally. As a matter of fact it opened more free time for me and kept me sharp and alert. My energy levels were high. 

I liked it so much that I entered into a joint venture with Eat Stop Eat. I highly recommend this book as it spills out a lot of reasons on what happens when you fast and all the advantages of fasting.

Click Here!

Beast Mode: Animal flow workouts

Hi Guys,

I had mentioned in an earlier post that I was going to start training with bodyweight exercises. Well, I have been doing that recently and one thing I can say is I am glad I made that decision.

These are my results

1) I can workout anywhere, anytime. I don't need equipment.
2) The tendonitis I had in my shoulder for nearly a year is nearly gone.
3) I am quicker and more alert

However, my knowledge of bodyweights isn't extensive enough and I have started doing some research.

In my quest to find a good source for bodyweight training I came across a training method called the animal flow. I am a bit skeptical about animal methods in training but I decided to give it a go.

First a bit of background. Animal flow was created by Mike Fitch who himself is a fitness professional of many years. He then wanted to find a different way to train and went into bodyweights and after research created the animal flow workout. You can find his site on http://www.globalbodyweighttraining.com/

I will tell you his program is worth every bit. It is challenging yet there is an ease to it that only bodyweights can give. It taught me to challenge myself and try. Honestly I had a fear of more gymnastic type moves but I just worked with what I could do. I was pleasantly surprised to know that there was nothing to be scared of but also it did not lie to me. My body knew exactly where it was weak and what I needed to do to improve.

The training helped me get myself limber. I must mention that the dynamic warmup is one of the best I have experienced and I use it often. My co-ordination and balance have improved and more importantly joint mobility.

Animal flow for me was challenging and fun. It also seemed to bring a sense of achievement and a realization of what I could do and had to improve. I definitely would recommend and promote the Animal flow workout to anyone.

BUY IT HERE!!



 
div>

How I gained weight and reached 100kgs

When I first started training back in 1999, I had my dad to coach me. It was under his guidance that I took to bodybuilding and started working towards it as my sport. I was in final year of college and weighed 75 kgs.

Dad was very old school trained which was a huge benefit for me. There was no frills training. Just plain old hard work. I remember us walking into the gym the first time and from day one it was all out training. My first week was cardio and free hand exercises. From the second week it was time to attempt the prized bench press and man i was excited. The schedule was not too different. We would train 5 times a week. Our schedule

Monday: Chest and triceps

Tuesday: Legs

Wednesday: back and biceps

Thursday: Shoulders

Friday: Abs and Calves

 

Nutrition: Eat and eat well!! Anything you want as long as its healthy.

In the first three months I made rapid gains. Though I did my own research and wanted to try different stuff, I just kept quiet and let my father handle the training. There were times I would ask him if I could try certain weights and certain exercises and he would either encourage me to try or patiently tell me I would have to wait a while longer. I started to pin down the basic exercises and grow.

Benchpress, Deadlifts, rows, squats, shoulder press, bicep curls, tricep extensions. Anything else could be varied and missed but not these. I never pushed or lifted with sloppy form. And no jerks. If i jerked i had to lighten the weight. I started to grow quickly and I reached 82 kgs.At that point I set the goal. I decided the goal was 100kgs and then work back down. 

Supplements were researched and tried. I started off on creatine and it paid off. From there it went into protein powders. Over a 10 year period I would try lots of them. the best one I still remember that worked with me was Optimum Nutrition. 

I was now at 87 Kgs. I had a good understanding and feel of my body and muscle response. I learnt biofeedback on my own. Few more months I was on the scale again and at 92kgs. Then it happened. I got hit by a viral and weight plummeted by 7kgs. I was so disappointed but I knew my muscles would kick up again quickly. The mental fight that day was tiring but I won. I was not allowed to start right off the bat. i had to build again lighter weights. I started to get stronger. As my strength came rushing back I started to pack on again. I was at 92 once again. It was at this point dad and me hit a record. We leg pressed 600kgs.

The journey from 92kgs to 97 kgs was a lot more painful but it was there that I had my greatest PR's and records shattered.I say it was painful because I didnt seem to be getting anywhere in breaking out of that weight plateau. Once again dad and me set a new record. We went up to a 300 kgs in squats. What started that day as a leg training session ended as a PR breaking session. We only did squats that day. The whole gym came around to watch the show. It felt awesome! It was a few weeks later the gym owner told me my leg size was the probably the 2nd largest in the gym

By this time people were telling me I was HYOOOOOOOOOGE!! Then came the questions? Is it healthy for you? is it right? I said I was on a mission to reach 100kgs and it was fine because I had planned it. 

At 97 kgs, it was 2006 I had a horrible experience and a massive fight with the disease of jaundice. I remember in my first week i dropped to 75. The jaundice took 8 months to pass and I was left at a scraggly 67 kgs. I knew what I had to do. When I finally went back to the gym, dad and the doctor would not let me accelerate my training. It was getting boring. Dad had to leave out of the country for three months. Bring it on!

The day he left I walked into the gym. I deadlifted 150 kgs right away. No warm up sets. I decided to take the fight back. By this time I was at 73 kgs. I had three months to do what I had to do. Squats, Deadlifts, Shoulder presses, curls, tricep extensions and benchpress in that order. 3 months later a healthy looking 92 kgs son met his father at the airport.

I went for the final haul in 2008. I lifted with the heaviest weights I could and as explosive as possible. I started to eat like crazy and followed 5 meals a day. My protein powder again was optimum nutrition. I was doing well. Then another setback. At a kickboxing class I fell through a granite slab while cross running. Training was out of the question by the doctors as the sprain was pretty bad. that was nearly a month out. I had to get around on a crutch. I went back to the gym on that crutch. I couldnt squat. So the main exercises were benchpress and shoulder press. I went in for leg extensions and curls. For back I used pulled downs and rows. In about 2 months my leg healed completely.

Then by 2010 beginning I broke through! I was at a whooping 101kgs! I showed up for my wedding and in my cousins words 'Man, you were built like a tank!' I had done it. I felt like a champion. I reached my goal.

There is something about setting goals and achieving them. I know it took 10 years and yes there was a lot of learning. However nothing can replace the experience and years of learning that I went through.

The greatest benefit I had was building my relationship with my father. We were the best training partners anywhere and we still are. A lot of things happen when you set a goal and work towards it. The years of experience are priceless. 

My journey to becoming a Certified Fitness Trainer

Growing up I never wanted to become a doctor. I didn't think I had the heart to see a lot of blood and so much suffering. Along with that went the fact that the education system never made being a doctor easy. 

I started to play basketball in high school. It was quite a thing because growing up I was always falling sick and battling asthma. I stayed away from anything that had sport attached to it. Progress went on to college, won a few medals and then I ended up playing for a club and took on streetball matches. i remember my coach then telling me for my position that I play I need a lot more size and strength.

I turned to the only best coach I knew - My dad! Dad came from a line of Old school bodybuilders. I mean really old school. No fancy equipment. Just stones, bars, iron dumbbells and barbells, running barefoot on a beach, etc. He had won a bodybuilding title in India back in 1960. Along with that he was good at boxing and hockey.

I started training seriously with Dad for health, strength and conditioning for two reasons.

1. I believe our body is the temple in which God stays (yes that inspired the name for the blog).
2.  As my coach put it - you have to get bigger and stronger to play the position on the basketball team.

Things went well the first few months on court and then I realised I was developing a passion for my dad's sport which was bodybuilding. The beauty of his days of bodybuilding was they focused on strength and health first and then aesthetics. Not bloating up like bovine cattle. From that Journey dad and me learnt a lot. We would sit doing countless hours of latest training methods and how to use old school to fuse them. We really experimented on ourselves. Being young I thought that was fun but now I realise that there was a great danger in that. Thank God nothing happened. We would train 4-6 hours a day. Research and try supplements. However at any given point, health was always top priority. It wasn't long before people came up asking me for advice. I think I spent about10 years before going to be a certified trainer just helping people. It was early 2008 that I realised I actually enjoyed helping people develop a healthy strong lifestyle. Knowing where I came from as a sick weak kid and now I was a 92kg powerhouse (I was 75kgs when I started) I started giving it some serious thought. Then later in 2008 I decided to look for a professional course. I came across ISSA and contacted the representative here in India - Dilip Heble. I applied for the course. It would be another 2 years before I actually cleared the exam.

The reason it took so long to clear the exam was I was working in a corporate and fighting to balance time to finish the exams. All through that time I was was still researching and studying what ever I could. Late in 2009 Dilip visited my state of Bangalore. I remember driving in the rain to go meet him and he told me what needed to be done. 'Finish it man! Its nearing 2 years and you have the potential do not be lazy!' I got right on the case!! 3 months later my answer scripts had gone.
In the meantime I also had to do a compulsory first aid course. Dilip conducts AHA(American Heartsaver) courses with CPR around the country so I got that done. In the next two months just a few months before my wedding I got my results. I had cleared with 89%! I was a certified fitness trainer!

ISSA is the best fitness education provider I have found. I remember Dilip and Frank Miele patiently answering my queries and encouraging me. Even after that they have always been supportive and given me any help I need and that too quickly!!

If you are looking at doing a certification course to become a fitness trainer I would definitely recommend ISSA. Their support when you are studying and even after you get a professional license in second to none. I am now away from my regular corporate job, work my own times, and help change peoples lives.

If you are in India and would like to get ISSA certified please contact me.

Enjoyed the post? Need a Fitness trainer for consultation or training? Let me know what you think. Leave a comment

On with the Program

Getting started with a good fitness program is essential to your health. Also equally important is who is giving you the program and monitoring it along with you. Make sure you get professional help or at least a professional resource to help with your fitness program design. This is where the Certified Fitness Trainers come in. Your health is important and it is not wise to take chances with it.
There are 16 fitness goals and 8 fitness technologies to help you achieve that goal that you want.

A good program will be

1. Progressive
2. Safe
3. Put your health and strength first
4. Include nutritional counsel or advise
5. Monitored and holding you accountable

Most times the less fancy it looks the better it is. The best programs more often than not just have no fluff to it. As a matter of fact it could seem to be a bit boring, monotonous and intense but these are the the ones that get you most results.

An important point is if there is no nutritional counselling to your program get away from it quickly!

You also are looking for a review and monitoring to happen. If you are not being held accountable or reviewing progress regularly your program is not on the right track. You should at  least be asked for feedback on how you are doing or feeling with your program.

These are the key points on getting a program listed for you. If you need help getting coaching or having a program feel free to contact me.

Please feel free to leave comments in the box below.

Self Defense - a missing part of fitness

The Fitness Assessment

In my previous article, I discussed the components of fitness. 

In this article we are going to take a look at a mostly overlooked aspect of fitness components and programs -  the fitness assessment. If you are headed to a particular direction you first have to find out where you are located first. Only then can you figure out how you need to get there. The fitness assessment is vitally important in this case. Why? 

1. You have to locate yourself
2. This is the basis of making a plan or program designing that is specific to you
3. It helps with diagnosing health related issues. Please make no mistake about this. Fitness is related to your health and an assessment could pick up any issues which your healthcare provider should be made aware of immediately.
4. The assessment will also tell you on which aspect you have to focus on more.
5. Once you know where you are you can set realistic goals and get the best plan to get there.

 If you have not reached had a fitness assessment done, I suggest you get one done right away. A certified fitness trainer or personal trainer should be able to help you out with this.

So get assessed, locate where you are, get a plan and achieve all the components of fitness that you have to. 

If you have any questions, comments or suggestions please leave it in the box below.

The Components of Fitness

So everyone knows that fitness is a huge revolution today. Everyone is getting into it and that is great.

The problem is everyone has their own idea of what fitness is. I am not against the thought that some might just be inclined to different programs or ways of getting there. However if they don't know where they are heading then what is the point?

See there could be a lot of routes to get to where you want to go but if you don't even know where you want to go then how are you going to know when you reach?

So I strongly urge you to rethink this question - What does being fit mean to you? Remember, just like everything else there are certain laws and principles that cannot be violated. However, how you fulfil those laws and principles is up to you. The fitness components do not mean the latest workout program, the latest workout clothes, and fads or even what you thought or whats been handed down from your generations.Those might help (though in my opinion it does not) but it is not the way you track your fitness. Just because you do a zumba class or lift weights does not guarantee you are fit. Why? You can zumba all you want but if you are stressed out and not eating healthy you can be sure zumba is not helping. You can lift weights 6 days a week, scream and contort your face and finally get that benchpress up but if you lift wrong and end up with a strained shoulder joined that is a messed up fitness level.

I did an article called what is fitness. I suggest you read it here.

I am going to cover the components of fitness from a holistic and well rounded level. If you are to be fit you have to check these areas

1. Positive Attitude
2. Mental Health
3. Strength
4. Cardio Vascular Health and Conditioning/ Speed
5. Body Fat Composition
6. Flexibility and Mobility
7. Balance
8. Agility
9. Muscular Endurance
10. Nutrition

Now these will vary at different ages of a persons life and geographical and environmental regions. All of these can be developed and increased. You could be better in one than in another but that just means there is room to improve.  

I have purposely included mental health and positive attitude as I definitely look at fitness from a holistic level. Why? Have you ever noticed how when something was worrying you you would feel weaker? If you don't have a Hope and are not mentally tough that seems to sap your strength and energy although you might be doing a 200kg deadlift or able to run a 4 minute mile. 

At the same time you can be one of the mentally toughest people and smartest but if you dont have the physical strength to carry it out its of no use.

Stack up your components of fitness and see if you are developing all of them. If not, you can be sure your fitness levels need to be rechecked and worked on.

In the next post we are going to cover how you get your fitness levels measured.

If you have an opinion or question please feel free to leave it in the comment box below.

One Cold, Rainy morning...........

Today I woke up to go to a training session. It was  nice when I opened my eyes. Comfortable bed, 2 blankets to cover me, my beautiful wife and adorable little daughter next to me. I caught a hint of some chill in the air. So I rolled out of bed, got ready, opened the door and a COLD, WET chill morning slaps me straight in the face.

I stood there with a decision to be made. I can either call up my the group and tell them there will be no session or go. After all give them a chance to enjoy a nice cozy morning while roll back under the warm blankets.

A 18km ride, and dripping wet later I showed up for training. Are we training today? Yes we are!

Personal Training and Lifestyle coaching is a lot about setting examples especially when something as important as health is concerned.

There is a lot more more to work than just money. My clients trust me to set an example. They trust me with their health. If I am lazy, then that is the example I will be setting for them. With goals that involve their health directly I can't afford to not be there for them.

Work ethic especially when you are a coach or trainer is really important. It is about faithfulness, diligence and leading.This is an example set none other than by Jesus Christ himself. He was faithful and diligent to what his mission was.

So what happened at the end of todays session? My clients were trained. They end up with another step of health. They break out of the situation of being lazy and have discipline built. I walked away knowing I left them and me with something more. Commitment, faithfulness and diligence.

Vegetable juice boost

When it comes to vege juicing you can't go wrong with carrots,beetroot,cucumbers and celery. Its quick and yet has a powerful boost of nutrients.

Hidden danger of Technology

The technology age is supposed to make life easier and better. Well that is true. However there is a downside to all the technology around us. We are being poisoned slowly by electromagnetic radiation. This happens through 'hanging out' with our best electronic 'friends'- laptops, tablets, computers, mobiles, etc. The prolonged exposure to these cause a host of problems and its possible that maybe you have felt some of the effects as well.

What are the symptoms?

Tiredness
Fatigue
Lethargy
Mental Dullness
Migraines
Irritability
Headaches
On a higher level since radiation is involved it could cause cancer or at least a very high probability of cancer.

Troubleshooting the issue
So how do we deal with this? I mean we live in a world where we are exposed nearly 24/7 to these gadgets. I mean as I write this I am using my smartphone. So what can be done?

1) Switch off and unplug: More importantly you have to unplug, not the gadgets. Once every week take a 24 hour break from technology. Switch off phones. Pull the computer plug out. Just stay away from gadgets. Everyday try and get at least 10 minutes away from gadgets. Go for a walk in the sunshine. That way you will get the benefits of a walk, sunshine and fresh air. See how much better you feel. Its a great feeling to know life still goes on without a mobile phone!

2) Exercise: Use your training time to disconnect. One thing that I really dislike is people continuously on the phone texting or on a call while they are to be training. Its strange but usually they are also the ones who make the least progress. Use the training session to disconnect and get your blood flowing and muscles working. Your mind will clear and get sharper.

3) Nutrition: From the eating point of view the best bet is pure nutrients and water. That means veges is the food group that wins and water. Eat green leafy veges as much as you can and beetroots as they are heavy antioxidants. If you can't eat a lot of raw veges try juicing them.   As far as water is concerned 3-4 liters during the day is essential.

4) Caveman sleep: Make sure that when you sleep your phone and laptops are not in your bedroom. If the phone is next to you for the sake of the alarm you have two choices.
- Put it in flight mode.
- Leave the phone out and get a manual - NOT DIGITAL- alarm clock.

I urge you all to do this. I can say this from personal experience and then researched to back it up. I would like to hear your comments and get your suggestions.

Intermittent Fasting

If there was one diet habit that got me to losing fat fast it was Intermittent fasting.

It is the latest rage in the fitness world right now. However, I should have just been more obedient at following the Bible and doing what Jesus said over 2000 years ago!

What is it? Simply put it is going fasting for a period of time. I was introduced to it from a strength and fitness angle when I read Matt Marshall's book 'How to build a classic physique (now renamed A Classic body now). I decided to start following up on it and that soon led me to Ori Hofmekler, John Berardi, Jason Ferrugia and finally Brad Pilon. From what I understand Brad Pilon really knows how to use this habit to the maximum advantage. I do recommend these Nutrition Experts but whichever way it goes I definitely can say this was a massive factor in me reaching my goals. I read Jason Ferrugia's Book, The renegade diet and Brad Pilons Eat Stop Eat.

I also found that fasting for short whiles had a lot more benefits than just fat loss.

• Increased Energy
• Increased Alertness
• Freedom from having to eat and the fear of what would happen if I did not eat.
• Digestive system got more active and efficient at processing food
• Improved muscle growth

It has now become part of my regular nutrition plan and I am reaping benefits. The biggest one is being free of the fear of hunger. Intermittent fasting can be done by any healthy individual. If you are planning to start with it and have medical concerns please check with your physician first. In my opinion fasting is the missing link in the whole nutrition pattern. Let me know your opinions and suggestions on that.

Resources

1) Eat Stop Eat

2) The Renegade Diet

 

3) A Classic Body  Now

Things are changing!

As I looked back over the last few months I realised that things are changing with me. The biggest one was preparing to become a father and then becoming one! That was one exciting journey.

However somewhere in that time where I had actually pulled away time to think, write down my thoughts and read more (great disciplines by the way) I realized certain things that I have learnt as a trainer.

1) I am still very much a strength athlete: I still like challenges with weights and feats of strength.
2) As I reviewed my work of the last year, I realized i helped people more in terms of fitness therapy, nutrition and education. My fitness training played a more therapeutic role rather than a look good role.
3) Im starting to get more into bodyweight training.

So what does all this mean?

In terms of training Im going to start exploring and dabbling with bodyweight styles of training more than lifting weights.

I am going to put more emphasis on fitness therapy and nutrition.

I will continue training for strength

Going forward this means a change in the tone of articles I post. Let me know if you have any suggestions.

Krav Maga Seminar at Bangalore

Well as mentioned before I am an avid Krav Maga follower. The self defense system that developed in Israel has really intrigued me and I found it to be the most sensible and effective of the lot. So it was quite a pleasant surprise for me to know that KMG aka KRAV MAGA GLOBAL was doing a seminar in Bangalore. In addition to that it was to add 4 CEU's to my ISSA certification! Thanks Dilip for letting me know!

The Krav Maga seminar was help at the Catholic Club and the highlight was Grand Master Eyal Yanilov himself was there to do the session. Talk about jumping at a chance to learn! KMG is Eyal Yanilov's program. Its been introduced in India by Elroy Vaz.  I also met fellow ISSA trainer Sandeep Jayakumar there and got introduced to one of Sandeep's students, Priya Mukherjee.

Before I get into what the session was like I have to say the KMG  India team was quite efficient and friendly. They worked with the people there patiently through most of the drills and have sound knowledge on not only Krav Maga but also how to instruct in it. To the KMG team - Thanks a  ton guys. I was definitely comfortable with the level of expertise and the way you guys train and instruct.

The session got underway with Eyal giving us a bit of a background about Krav Maga and why its so effective. As usual the info and knowledge part is quite important and it made the practical understanding easier.

The practical session got underway with warmups and mobility drills. I was pleasantly surprised because most other trainings and martial arts placed this huge demand on me for the warmups itself. The warmups were challenging but not to a point where I was already drained for the session! I learnt a lot of warm up routines at this seminar

We then went to the real thing. The actual self defense scenarios. Eyal was breaking it down bit by bit on why and how to carry out a strike and what to look for in situations. One thing I can say about Eyal is he is one of the best instructors out there. It was so easy to understand. He would demonstrate and then we would run the drills with our partners. Sandeep and me had pretty much teamed up by this time. We did change sparring partners every now and then.

The session ended with the participants receiving a Seminar certification and then after that photos!

By the time we were done I had a great training session, was much more knowledgeable and definitely thrilled at the opportunity to the seminar

For those of you interested in Eyal's program it is online and you can get it by going to my resources page.

Where was I?

Yes the posts have not been coming in and things have been happening - some good, some not so good. The best thing that's happened is we were blessed with a baby girl! I can't help thinking she's a lot like me - big, strong and healthy! However she has got her mothers gorgeous oriental features! I did learn a lot though during my wife's pregnancy. I can say I learnt first hand how to train for pregnancy situations. One important lesson is there is not much room for slip ups! I have also started to change my training style but more on that later- probably in another post. I have also figured out that I am more inclined towards the health and therapy part of exercise and nutrition. I truly believe exercise is a medicine and so is nutrition. These are the few lessons I learnt while being seemingly quiet but they sure helped me find out who I was. I leave you with this.....learn to get some quietness in your life. It will show you who you are!

Sudden Achievements - Single hand pullups

Today I achieved something that I have been trying to do for almost a year i.e. a single handed pull up. It wasn't pretty. It wasn't easy. However I held onto that bar and managed to pull my body up for a few seconds. It was really exciting! Now I move forward!