Category: Amol Dixit

Fat loss v/s Weight Loss

Due to a hectic schedule, many tend to neglect their health. However, at some point, it becomes mandatory to take our fitness and diet seriously for health.

I have come across many individuals who work hard in the wrong direction. Instead of targeting their fats, they target their weight.

We have seen many people with adverse effects due to their weight loss regime.

Before going into details, first, understand our body composition:

Based on our fitness level, our weight comes from:

  • Muscle: 30-55% of body weight
  • Fat: 10-30% of body weight
  • Water: 10-25% of body weight
  • Bone: 15% of body weight
  • Organs and other tissues: 10-15% of body weight

Our muscles are about 30-55% of our body weight. 

A pound of muscle will be about four times smaller than a pound of fat. A fit body has a low body fat percentage (10% to 15% for men and 15% to 20% for women).

Our fat percentage is the actual measurement of how fit and in which shape your body is. The amount of body fat can vary drastically from person to person. 

Body fat burns fewer calories at rest than muscle does. One pound of muscle burns around six calories, and one pound of fat only burns about two calories.

Why do two individuals with the same weight and height look different???

img_20200419_2248271103764536.jpg

The difference is the fat percentage! 

A person with a low body fat percentage and higher muscle mass will look fitter than others despite having the same weight.

There are some important points one must consider before a fitness and diet regime:

  • Two individuals with similar height can weigh the same but look completely different because one has lower body fat than the other;
  • The weighing scale can mislead you;
  • Weight loss = Muscle loss + Fat loss + Water loss
  • If you are losing fat, you will look slimmer at the same body weight by building muscle;
  • Fat loss = Reduction of stored body fat;
  • Track Body Fat. Get a fat body and track your body fat every two weeks;
  • Shoot Pictures. Compare with your previous pics.

Here are some effects on the body due to Fat loss and Weight loss:

Fat LossWeight Loss
Increased Fitness LevelDecreased Fitness Level
Increased Body StrengthDecreased Body strength
Reduction in body fat %Reduction in Muscle mass
Increased metabolismDecreased Metabolism
Hence, focus on losing fat! Then decide if you still need to lose weight.

We provide online and in-person coaching for fat loss. Our coaching sessions helped many to achieve their goals and desired fitness.

Diet and Finess Coach

हिन्दू – एक प्रताड़ित धर्म

बंगाल और पहलगाम में बेचारे हिन्दू अपनेही हिन्दुस्तान में चुनचुन के मारे जा रहे हैं, अफसोस…पहलगाम में हुए आतंकी हमलेसे ये बात तो तय हो गई हैं की आतंकवाद का भी धर्म होता हैं और आतंकी हमले  स्थानीय ग़द्दारो के बिना नहीं हो सकते हैं ।

कनाडा मे हिन्दू मंदिर पे और एक बार हमला हुआ । कुछ महीनों से बांगलादेश मे हिन्दू पे अत्याचार हो रहे है । भारत मे भी हिन्दू त्योहारों में पत्थरबाजी की जाती है फिर भी दुनियाभर हिन्दू कुंभकर्ण की तरह सोये हुए है । कनाडा और बांग्लादेश से हिन्दूओं को देश छोड़ने को कहा जा रहा है ।

कहा जाएंगे ये हिन्दू ???, क्योंकि दुनिया में एक भी हिन्दू राष्ट्र नहीं हैं ।

बारहवीं शताब्दी तक दिल्ल्ली के आखरी हिन्दू राजा थे सम्राट पृथ्वीराज चौहान, जिन्होंने एक लुटेरे को बहोत बार हराया, लेकिन इंसानियत के नाते उसको बार-बार छोड दिया । लेकिन, जिस दिन सम्राट पृथ्वीराज चौहान धोखे हार गये, तब उनको मारा गया । अगर उस लुटेरे को पहेले ही मार दिया होता, तो आज भारत का इतिहास कुछ और होता ।

सम्राट पृथ्वीराज चौहान के बाद दिल्ली के सिंहासन पर कभी कोई हिन्दू राजा नही बैठा । अनेकों वर्षो तक भारत को लुटेरों ने लूटा । लुटेरों ने जितना हो सके उतना हिन्दूओं की सभी जातियों पे अत्याचार किया । उनके मंदिर तोड़े, धर्मांतर किया, हिन्दू संस्कृति का पतन किया ।

महाराणा प्रतापजी और छत्रपति शिवाजी महाराज ने हिन्दू धर्म को वापस प्रस्थापित किया । छत्रपति शिवाजी महाराज ने स्वराज्य स्थापन करके हिन्दुओं के खोए हुए गौरव को वापिस स्थापित किया । उनके बाद धर्मवीर छत्रपति संभाजी महाराज ने हिन्दू धर्म के लिए प्राण निछावर कर दिए । जिन लुटेरों ने छत्रपति संभाजी महाराज को धर्मांतर करने के लिए मारा, उन्हीं लोगों का समर्थन आज भी भारत में कई हिन्दू करते हैं । कितना बड़ा अधर्म हैं ये ।

छत्रपति संभाजी महाराज के बाद छत्रपति राजारामजीने पेशवाई को सत्ता देके हिन्दू धर्म का विस्तार किया । पूरे देश में भगवा राज हो गया।

लेकिन हिन्दू वापिस बट गए और पानिपत के दूसरे युद्ध में हिन्दू हार गए । उसका फायदा अंग्रेज, पोर्तुगीज और फ्रेंच लुटेरों ने उठाया । उन्होंने हिंदुओंके हर जातीपाती के लोगों पे अत्याचार किया । देश को लुटा, धर्मांतर किया, हिन्दू संस्कृति का पतन किया ।

राणी लक्ष्मीबाई, नाना फड़नवीस, तात्या टोपे, मंगल पांडे और क्रांतिकारियों ने राष्ट्रीय उठाव करके मुह तोड जवाब दिया । उनके बाद लोकमान्य तिलक, भगतसिंग, चंद्रशेखर आझाद, राजगुरू, सुभाष चंद्र बोस, लाला लजपत राय, सरदार पटेल, स्वातंत्र्यवीर सावरकर और स्वतंत्रता सेनानियोंने संघर्ष करके देश को आजादी दिलाई ।

सोचा गया, आझाद होने के बाद देश आगे बढ़ेगा । लेकिन धर्म के आधार पर देश का बटवारा हुआ । हिन्दू फिर से एक बार बट गया और बटवारा होने पर चुप रहा । उस बटवारे का खामियाजा हमारा देश आज तक भुगत रहा हैं । बटवारा धर्म के आधार पर होने के बावजूद दो इस्लामिक देश बने लेकिन भारत, हिन्दू देश नहीं बन पाया, क्योंकि हिन्दू वापिस बट गया और चुप रहा ।

भारत में आज भी हिन्दू त्योहारों पे पाबंदी लगायी जाती हैं, पत्थर फेंके जाते हैं, दंगे किए जाते क्योंकि देश के कानून हिन्दू विरोधी हैं इसीलिए न चाहकर भी हिन्दू मौन हैं । चुपचाप रोटी, कपड़ा और मकान के पीछे भाग रहा हैं । देश में उनकी गिनती लगतार घट रही हैं, फिर भी हिन्दू मौन हैं । भारत में प्रभु राम को काल्पनिक कहा गया, मन्दिरों पर कब्ज़ा किया गया, फिर भी हिन्दू मौन रहा ।

हिन्दू लोग देश के बटवारे के वक़्त चुप रहे, बॉम्ब स्फोट होने के बाद चुप रहे, दंगे होने के बाद चुप रहे,
कश्मीरी पंडितों पे हुए अत्याचार के बाद चुप रहे, आतंकी हमले होने के बाद चुप रहे, हिन्दूओं के खिलाफ हुए जहरीले भाषणों के बाद चुप रहे, बांग्लादेश में हिन्दूओं पे अत्याचार के बाद चुप रहे ।

इन सबका खामियाजा हिन्दुओं को भुगताना पड रहा हैं, क्योंकि दुनिया में सभी धर्मों के देश लेकिन एक भी हिन्दू देश नहीं हैं । इसके लिए अगर कोई जिम्मेदार हैं तो वो हिन्दू हैं, क्योंकि अभी भी हिन्दू सोया हैं ।

दुनिया में मुख्य धर्म और उनके देशों की संख्या :

ईसाई धर्म (31.1%) – दुनिया का सबसे बड़ा और सबसे व्यापक धर्म है, जिसमें दुनिया की आबादी का लगभग 31.2% शामिल है। अनुमान है कि इसके अनुयायी, 157 देशों और क्षेत्रों में जनसंख्या का बहुमत हैं।

इस्लाम (24.9%) – इस्लामिक सहयोग संगठन (ओआईसी) की सदस्य सूची के अनुसार, दुनिया में 57 मुस्लिम देश हैं। इनमें से 49 देशों में मुस्लिम बहुल आबादी है।

बौद्ध धर्म (6.6%) – दुनिया में चार देश हैं जहां बौद्ध धर्म आधिकारिक धर्म है: भूटान, कंबोडिया, म्यांमार और श्रीलंका। बौद्ध धर्म कई अन्य देशों में भी बहुसंख्यक धर्म है, जिनमें शामिल हैं: थाईलैंड, लाओस और मंगोलिया।  बौद्ध धर्म कई अन्य देशों में भी एक महत्वपूर्ण धर्म है, जिनमें शामिल हैं: चीन, जापान, वियतनाम, दक्षिण कोरिया, भारत और नेपाल।

यहूदी धर्म (0.2%) – यहूदी आबादी वाले कई देश हैं, लेकिन इज़राइल यहूदी बहुमत वाला एकमात्र देश है.

हिंदू धर्म (15.2%) – हालांकि 90 प्रतिशत से अधिक हिंदू भारतीय उपमहाद्वीप (भारत, पाकिस्तान, बांग्लादेश, श्रीलंका, नेपाल और भूटान) में रहते हैं । हिंदू हर महाद्वीप पर रहते हैं, और दुनिया में तीन हिंदू बहुसंख्यक देश हैं: भारत, नेपाल और मॉरीशस।

हिन्दू धर्म दुनिया का तीसरा बड़ा धर्म हैं, फिर भी दुनिया में हिन्दू धर्म का एक भी आधिकारिक देश नहीं हैं, क्योंकि हिन्दू ख़ुद को धर्मनिरपेक्ष समझाता हैं ।

हिन्दू इतने सहिष्णू हैं की सिनेमा घरोंमें हिंदुओं का मज़ाक उड़ानेवाले सिनेमा दिखाए जाते हैं और हिन्दू उस सिनेमा पर अपना पैसा खर्च करके हिट बनाते हैं । जिस ad में उनका मज़ाक उड़ाया जाता उसी product को ज्यादा खरीदते हैं ।

हिन्दू इतने धर्मनिरपेक्ष हैं कि खुद के त्योहारों का समान हिन्दुओं से नहीं, ब्लकि दूसरों से खरीदते हैं ।

भारत में हिन्दू सिर्फ एक ATM बनके रहे गया हैं । जो रात-दिन मेहनत करके, इन्कम टैक्स भर रहा हैं, ताकि उनका ही विरोध करने वालों को और घुसपैठियों को सुविधा मिलती रहे ।

रामायण और महाभारत का युद्ध धर्म रक्षा के लिए हुआ । क्योंकि अगर तुम धर्म की रक्षा करोगे तभी धर्म तुम्हारी रक्षा करेगा । लेकिन, शायद हिन्दू इस बात को भूल गए हैं ।

भारत में सनातन की बात करनेवालों साधु संतों को मज़ाक़ उड़ाया जाता हैं, उनको मारा जाता हैं । हिंदुओं को अहिंसा का गलत पाठ पढाके कमजोर बनाया गया । जबकि पूरा श्लोक हैं –

“अहिंसा परमो धर्मः धर्म हिंसा तथैव च”

https://www.youtube.com/clip/Ugkx1q-4vH5QP9kTZLick9WVGVV7DeppcI0l

सारी दुनिया जानती हैं कि ‘हिन्दू दुनिया का केंद्र बिंदु हैं’, इसीलिए उठो मेरे हिन्दू भाई-बहनों, हिन्दूराष्ट्र का संकल्प करें, अखंड भारत के लिए प्रतिज्ञा ले । क्योंकि अभी नहीं, तो कभी नहीं ।

“गर्व से कहो हम हिन्दू हैं” यह नारा महान आध्यात्मिक संत स्वामी विवेकानंद ने दिया था । अब ये नारा वापिस दोहराने का वक़्त आ गया हैं l

जाग जाओ हिन्दुओं,

नहीं तो,

‘बटोगे तो कटोगे‘

ऐसा क्यूँ???

जब हम डॉक्टर के पास जाते हैं, तब हम जाती के बारेमें नहीं सोचते हैं ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

जब हम स्कूल में जाते हैं, तब हम जाती के बारेमें नहीं सोचते हैं ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

जब हम किसी हॉटेल में जाते हैं, तब हम जाती के बारेमें नहीं सोचते है ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

जब हम किसी के लिए काम करते हैं , तब हम जाती के बारेमें नहीं सोचते है ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

जब हम पैसा कमाते हैं, तब हम जाती के बारेमें नहीं सोचते है ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

जब हम प्रवास करते हैं , तब हम जाती के बारेमें नहीं सोचते है ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

ज़िंदगी जीते वक्त, हम जाती के बारेमे नहीं सोचते ।

लेकिन चुनाव के वक्त, हम जाती के बारेमें सोचते हैं ।

ऐसा क्यूँ???

हा, मैं हिंदुत्व हूं!

हा,मैं हिंदुत्व हूं!

मैं अनंतकाल में था,
मैं अभी भी हूं,
मैं कल भी रहूँगा।

हा, मैं हिंदुत्व हूं!

जिस धर्म में प्रभु राम ने जन्म लिया,
जिसका प्रसार भगवान कृष्ण ने किया,
ब्रह्मा विष्णु महेश जिसमें पूजे जाते हैं।

हा, मैं हिंदुत्व हूं!

मैं प्राचीन था,
मैं नविन भी हूं,
मैं समय चक्र का साक्षी हूं।

हा, मैं हिंदुत्व हूं!

मेरी सोच आध्यात्मिक है,
वैज्ञानिक सोच भी मैं रखता हूं,
समस्त ब्रह्माण्ड का ज्ञान है मुझमें।

हा, मैं हिन्दूत्व हूं!

मुझमें हैं भक्ति समायी,
शक्ति का मुझमे वास हैं,
अनमोल फलों से सुसज्जित मेरा इतिहास हैं।

हा, मैं हिंदुत्व हूं!

मैं सनातन हूं,
मैं सभी भी उगम स्थान हूं,
मैं दुनिया का केंद्रबिंदू हूं।

हा, मैं हिंदुत्व हूं!

Drawing Art

Cognitive abilities विकासामध्ये, विशेषतः बालपणात, चित्रकला महत्त्वपूर्ण भूमिका बजावते. संशोधन असे सूचित करते की चित्रकला संज्ञानात्मक कौशल्ये जसे की समस्या सोडवणे आणि Visual imagination मध्ये लक्षणीय वाढ करू शकतात.

चित्रकला आणि पेंटिंग मेंदूच्या नवीन पेशी वाढण्यास मदत करतात.

रेखांकन ही एक अशी क्रिया आहे जी forms आणि रचना, रेषा आणि आकार, आणि रंग याविषयी आपली जागरूकता वाढवते.

तुम्ही जितके जास्त चित्रकला करता तितके तुम्ही बारीकसारीक गोष्टींवर लक्ष केंद्रित करू शकता आणि तुमच्या आजूबाजूच्या परिसरातील गोष्टींचे observation चांगल्या प्रकारे करण्याची क्षमता वाढते.

जेव्हा तुम्ही कलेचा आनंद घेता आणि प्रशंसा करता, तेव्हा तुम्हाला समविचारी लोकांशी कनेक्ट होण्याच्या अधिक संधी मिळू शकतात.

संशोधकांना असे आढळले की नवीन माहिती टिकवून ठेवण्यासाठी एक पद्धत म्हणून चित्रकला एक चांगला पर्याय आहे.

चित्र काढणारे वयस्कर लोक त्यांची स्मरणशक्ती वाढवू शकतात.

स्केचिंगची सवय उत्तम ‘motor skills’ आणि हात आणि डोळे ह्यांचे समन्वय मजबूत करते.

बहुतेक रेखांकनामध्ये कागदावर चित्रे तयार करण्यासाठी पेन्सिल किंवा पेन वापरणे समाविष्ट असते, कोळसा आणि crayon सारखी इतर माध्यमे देखील वापरले जातात.

छंद जसे की चित्रकला, स्थानिक जागरूकता आणि सर्जनशीलता वाढविण्यात मदत करू शकते. ते विचार करण्याच्या आणि समस्या सोडवण्याच्या नवीन मार्गांना देखील प्रोत्साहन देते.

Prefrontal Cortex, चित्रकला, doodles किंवा रंगाने प्रभावित होते.

चित्रकलेचे ज्ञात फायदे-

  • मेंदूची क्रिया वाढवणे,
  • तणावमुक्ती.
  • सर्जनशील विचार आणि कल्पनाशक्ती मध्ये सुधार,
  • स्मरणशक्ती सुधारते.
  • Motor skills सुधारते,
  • मेंदूची क्रियाशीलता वाढते.
  • समस्या सोडवण्याचे कौशल्य वाढते.
  • सकारात्मक भावना वाढते.

आपल्या वाईमध्ये Asmi’s Creations तर्फे 8 वर्षांपासुन drawing classes घेतले जात आहेत.

त्यांचेकडे शिकलेल्या अनेक विद्यार्थ्यांना Intermediate आणि Elementary परीक्षेत चांगल्या grades मिळाल्या आहेत. शनिवारी आणि रविवारी हे classes घेतले जातात. तसेच, त्यांच्या अनेक विद्यार्थ्यांना चित्रकला स्पर्धेत पारितोषिक मिळाले आहेत.

An Interview – A door to success

Let me tell you a story.

There were two best friends – Ramesh and Suresh. 

Both were good in their studies. Ramesh scored 90% in his final exam, while Suresh secured 80%. They got an interview call from one of the top MNCs. 

When the interview results were out, to everyone’s surprise, Suresh got the job. Before understanding the scenario, let’s first understand an interview.

The word “interview” refers to a one-on-one conversation between an interviewer and an interviewee.

The interviewer asks questions to which the interviewee responds, usually providing information. Interviews are face-to-face and in-person, but there can also be videoconferencing and telephonic interviews.

You don’t need to memorize an answer; do take the time to consider how you’ll respond. The more you prepare, the more confident you’ll feel during a job interview. 

Interviewers will ask questions to gain insight into your personality and determine your suitability for the job and the company. These are open-ended questions that will allow you to show the employer that you’re well-qualified for the position.

  • Tell me about yourself.
  •  Tell me about something that’s not on your resume.
  •  What are your hobbies?
  •  Why are you leaving your job?
  •  Why did you quit your job?
  •  Why should we hire you?
  •  What are your salary expectations?
  •  What makes you angry?
  •  What do you know about this company?
  •  Are you willing to travel?

During the interview, the interviewers will assess some of the following Applicants’ capacities :

  • To listen, 
  •  To communicate – verbal as well as non-verbal (facial expressions, body language) communication
  •  To work with a team, 
  •  To have attention to detail,
  •  To learn and implement,
  •  Emotional intelligence,
  •  Openness to new experiences,
  •  Goals,
  •  Passion,
  •  Enthusiasm.

Now, you must have understood that it is necessary to prepare for an interview. It assesses your academics as well as your personality. Suresh did more thorough preparation for an interview than Ramesh, so he got selected.

One should always keep on preparing for an interview as it is a process that tests your subconscious state of mind.

Research has shown that how well an applicant does in the interview can be enhanced with coaching. Additionally, interviewees tend to have positive reactions to coaching, which is often an underlying goal of an interview. 

Coaching focuses on improving the interviewee’s understanding of the skills, abilities, and traits. The effectiveness of coaching is due, in part, to increasing the interviewee’s knowledge, which in turn results in better interview performance. 

Tip – Never go unprepared for any interview, as it will only hamper your reputation and lower your confidence.

We have conducted online and offline sessions for individuals and groups.

Our sessions have helped our participants understand the science behind interviews. We are happy that our sessions helped our participants in cracking interviews.

Soft skills trainer and Success Coach

Balanced Life

Once, I saw gymnasts performing artistic gymnastics; they impressed me with their balance.

I realized that one can achieve this through proper training, regular practice, and dedication.

It enlightened me.

When we live in balance, we live with peace and harmony.

A balance leads to a happy and contented life; it ensures our growth as an individual and secures our mental peace and well-being.

Here is how to balance life:

  1. Assess your life as it is now;
  2. Make a conscious decision to become balanced;
  3. And make that decision on a minute-to-minute schedule;
  4. Set goals in every area of your life;
  5. Be willing to take the risk;
  6. Make time to reassess yourself daily.

The different aspects of a balanced life include:

  1. Physical balance :

A healthy body helps us to live our lives to the fullest.

Here are some tips for physical balance:

  • Stick to a balanced diet;
  • Exercise regularly to keep your body fit ;
  • Get Sunlight;
  • Drink enough water;
  • Breathe consciously;
  • Enhance your immunity.

2. Mental balance:

Mental balance means having a positive outlook, focusing on good habits, and lowering stress.

3. Emotional Balance :

Emotional balance occurs when one becomes emotionally intelligent.

One has to be aware of emotions and know how to regulate them.

Empathy is the key.

Try to develop your emotional intelligence to achieve emotional balance in your life.

4. Social Balance :

We all are social living beings. We need to develop our interpersonal skills to live harmoniously in society.

5. Work-Life Balance :

A working individual needs time allocated for work and other aspects of life. Areas of life other than work include personal interests, family, and social or leisure activities.

Steps for work-life balance :

  • Step 1: Set your priorities;
  • Step 2: Track your time;
  • Step 3: Concentrate on one thing at a time;
  • Step 4: Schedule one thing you look forward to each day;
  • Step 5: Respect your private time;
  • Step 6: Take a look at your habits and general lifestyle;
  • Step 7: Take a vacation;
  • Step 8: Ask for support.

The components of work-life balance:

  • Self-management – Sufficiently managing yourself can be challenging, particularly in getting proper sleep, exercise, and nutrition;
  • Time management – Manage your priorities and allocate time for accomplishing them ;
  • Stress management – Manage your stress to a healthy level with hobbies, meditation, and asking for help;
  • Manage the change – Life is an ever-changing process. We need to develop ourselves to cope with these changes;
  • Manage technology – Technology has become a part of our life. We need to accept it and master it to cope with the modern world;
  • Manage money – Proper investment is the key to managing our money. Invest in you and your assets for a secured future;
  • Managing leisure time – Give yourself time for your hobbies and relaxation. Do whatever makes you happy.

6. Spiritual balance :

It is the most neglected aspect of today’s life. Meditation plays a crucial role in spiritual balance.

When we focus too much on one area, then we risk neglecting another one.

It’s an art; we must master it for a balanced life.

One can achieve balance in life through continuous learning, training, and proper guidance.

As a life coach and success coach, I help my clients achieve balance in life, thus helping them to lead a happy and prosperous life.

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Balanced Diet

Scientifically speaking, a balanced diet is a diet (what you eat) that contains the right amounts of all the food groups. It includes fruit, vegetables, grains, dairy products, and protein. 

Somehow, we have misunderstood the concept of a balanced diet, and consequences are visible; there is an increase in diet-related health issues.

In the current scenario, diet is likely to play a crucial role in your health and fitness, as due to hectic schedules, we get less time for physical activity.

Scientific research proved that diet contributes almost 70% to your health and fitness. Every balanced diet must have these seven essential factors: carbohydrates, protein, fat, fiber, vitamins, minerals, and water. A well-balanced diet provides vitamins, minerals, and nutrients to keep the body and mind strong and healthy. 

Eating well can also help ward off numerous diseases and health complications, maintain a healthy body weight, provide energy, allow better sleep, boost immunity, and improve brain function.

Here are some dos and don’ts in diet :

  • Drink a lot of water;
  • Try to make up for your water loss;
  • Include all types of available fruits in your diet;
  • Eat Indian food;
  • Eat-in small plates to minimize your food intake at night;
  • Maintain your calorie intake as per your BMI and BMR;
  • Have more protein (nuts, beans, pulses) and fewer carbohydrates;
  • Avoid junk foods as they only add carbohydrates/fats to your body;
  • Avoid sweets ( sugar ), sugary drinks, and cold food items;
  • Avoid salt and packed food items;
  • Avoid oily food items.

We can only efficiently live our lives personally and professionally if we are healthy and fit both physically and mentally. Eat well for your health and well-being.

We provide online and in-person coaching and mentoring on balanced diet.

Diet Coach and Mentor

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Being active !!!

One fine day, I was surfing the internet and came across a survey on inactivity and a sedentary lifestyle.

I was aware that physical inactivity adversely affects health. So, I decided to experiment on myself to understand what an inactive lifestyle does to one’s life.

I decided to work online for a week and postponed all my appointments and sessions to lead a sedentary life to understand its effect on the human mind and body.

A sedentary lifestyle is with little or no physical activity.

I continued the experiment for a week. Sunday was the most inactive and last day of my experiment. I was shocked to see the unwanted changes in me:

  • Though there was no weight gain, there was a gain in body fat %. There was an increase in fat around the belly region. My face became puffier, making me look more aged. There was an increase in visceral and subcutaneous fat, making me feel heavier;
  • I felt weakness in the muscle, leading to back pain;
  • There was severe joint pain, especially knee pain and shoulder joints;
  • I experienced some heaviness in my heart;
  • There were changes in the biological clock of the body;
  • There were frequent mood swings and distress in me;
  • I became more anxious, irritable, and restless.

Inactivity and the sedentary life of a week hampered my health, happiness, and wellness. It took me the next three weeks to completely nullify the ill effects and regain my health.

  • Sedentary lifestyles double the risk of cardiovascular diseases, diabetes, obesity, high blood pressure, osteoporosis, lipid disorders, depression, and anxiety. Worldwide, a sedentary lifestyle is estimated to be responsible for 6% of coronary heart disease cases, 7% of type 2 diabetes, 10% of breast cancer, and 10% of colon cancer cases. 
  • Obesity can be both a cause and a consequence of physical inactivity. Physical inactivity is associated with impaired sensitivity to hormones involved in metabolism, loss of lean muscle mass, and a reduction in total energy expenditure. Physical inactivity can also be an effect of obesity, leading to chronic fatigue, muscle weakness, and impaired physical performance.
  • Physical inactivity contributes to fat gain, leading to overweight and secretion of inflammatory cytokines.

Evidence suggests that regular physical activity improves short and long-term well-being by reducing feelings of stress. Regular exercise can help to increase lean muscle mass, improve appetite regulation, and elevate resting energy expenditure.

One can do the following activities as per their schedule:

  • Low-intensity exercises include taking a walk, stretching, and light gardening.
  • Moderate activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing, and home exercise.
  • More vigorous aerobic activities, such as brisk walking, running, swimming, bicycling, roller skating, and jumping rope — done three or four times a week for 30-60 minutes.

We help our clients to overcome sedentary lifestyle and lead healthy life. We provide online and in-person coaching.

An active lifestyle leads to a happy and healthy life.

Diet, Fitness, and Wellness Coach

Wellness Coaching and why it is important?

Most of us know the need to be fitter, lose weight, exercise more, and eat healthier. It is difficult to make these critical changes on our own. We might begin a fitness program or go on a diet, but we do not seem to be able to follow through with what we have started.

We seem to get confused; that’s where a wellness coach will help you. 

  • A wellness coach will help you to establish fitness and nutrition goals and see that you accomplish them.
  • A good coach will help you build confidence in your ability to make changes and create new (healthy habits) on your own. 

In Wellness Coaching, a close relationship and partnership with a coach provide structure, accountability, expertise, and inspiration. It enables the client to learn, grow, and develop beyond what you can do alone.

Wellness Coaching includes anything that impacts your health, fitness, and general well-being.

Wellness Coaching can help you to eat healthier, get fitter, and increase your daily energy. The main focus of Wellness Coaching is to make long-lasting healthy lifestyle changes, not to provide quick fixes.

The main focus of Wellness Coaching is to concentrate on your strengths and build on them to help you realize your goals. Together, you and the coach will identify your motivators and obstacles as you create your wellness vision for the future.

Wellness Coaching makes clients feel accountable to themselves. They make and honor their commitments to reaching their goals, accomplishing more than they believed possible when they began. 

Coaches provide instruction and mentoring to clients and help them set goals, define an action plan, and navigate the path until they reach their goals.

We provide online and in-person coaching on diet and fitness.

Fat to Fit

The most appreciated compliment nowadays is about fitness. Even though all of us desire to be fit, we turn up getting fat.

We join gyms, do heavy workouts, and even reduce some weight, but fail to achieve the desired results.

The simple reason for our failure is our desire for immediate results.

For immediate results, we neglect the following: our biological clock, body type, mindset, daily routine, and many more important things.

After a patch of fitness, we experience more hormonal imbalance, more fat on the body, knee or back pain, and many other side effects.

My Fitness shoot

We can achieve desired results with homemade food and at our home gym without starvation, supplements, injury, and a strict diet.

Being a counselor, I know that our mindset plays a crucial role in our fitness. However, it is the most neglected part of the current fitness world.

Fitness cannot be the same for everybody. It depends on a person’s mindset, body type, lifestyle, eating habits, and work schedules.

From my experience, I would like you all to know that it is ok if you get fat; however, it is necessary to be fit again, and if you don’t know how to, then take the help of someone who knows the way.

We provide online and in-person fitness coaching. Our coaching sessions have benefitted many of our clients.

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Meditation

Meditation is doing everything by doing nothing. I know it sounds contradictory, but it is true. We all know to do something successfully; we need to accept it mentally and be focused.

Our rich Indian culture and its traditions depend on meditation and its benefits. It taught the world how to meditate, how to think deeply, and how to develop spiritually.

Meditation helps you in:

  • Thinking deeply about something.
  • To focus one’s mind for a while on a particular object, thought, or activity.
  • To engage in mental exercises.
  • Be mentally clear, emotionally calm, and in a stable state.
  • Reducing stress and pain.
  • Increasing peace, self-concept, and well-being.

One can meditate anywhere and anytime but doing it at the same time and place helps your mind and body adapt.

Here are ways to meditate:

  • Sit or lie comfortably (asana).
  • Be calm and close your eyes.
  • Breathe naturally.
  • Focus your attention on the breath.
  • Start your meditation by taking several deep breaths.

However, it sounds easy. But it is hard to implement it. The simple reason is that it is hard to sit alone and do nothing. It is hard to avoid all internal contradictions, fear, and self-rejections. 

One can master it only with dedication and perseverance. A positive attitude and gratitude help us to concentrate and calm down. 

Benefits of meditation:

  • Reduces stress.
  • Controls anxiety.
  • Promotes emotional health.
  • Enhances self-awareness.
  • Increased attention span.

There are many ways to meditate. Also, one can formulate their meditation methods. 

In our meditation sessions, we use simple methods. We have successfully implemented it for our clients. We provide online and in-person meditation sessions.

It will help you to develop physically, mentally, emotionally, and spiritually.

 ॐ शान्ति: शान्ति: शान्ति:

Meditation Coach and Mentor