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Sandeep Mall

@SandeepMall

May 7

How to transform your body for life? Most of us start with a bang and when we check ourselves after a year maybe find ourselves same or may be worse.
What needs to be done to transform for ever. Do little things most of the time. Because little things done regularly becomes the big thing.

As they say it all begins with the mind. Condition your mind first. Ask Why you want to transform your body.
Is it to look good.
Feel and be healthy.
Get rid of lifestyle diseases.
To set an example for your children.
Reply yourself honestly – Why you are into this.

Next, Set specific goals. Its always better to say that I will loose 5 kgs by year end than I will loose weight by year end. Like HIIT there has to be periods when your goal is the main focus of life. During that period completely focus on sprinting towards your goal and then relax for certain time before hitting it hard again. Keep reminding yourself WHY you are doing it. Focus on progress not perfection. You will miss workouts or eat junk occasionally. Don bother about that but focus on progress. I am better than last week is what is needed.

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Sandeep Mall

@SandeepMall

May 5

We all get into phases in life where situation is challenging or it becomes hard to manage people. We get upset, we worry, we fear, we blame and we complain. All these deplete our energy, and our problem appears even bigger when we need to save our energy and focus it on creating solutions.

However bad our situation is, its solution is the only thing that really matters. Details of the problem can be thought of later, immediate need is to shift to solutions. Let’s accept the problem. It has already happened so we need to focus on the present moment. Let’s divert our every thought to seek a solution, create a solution and implement it.

From today, when you are in the middle of a difficult situation or with a difficult person, tell yourself your life is perfect and every scene is beautiful. Direct your energy towards solutions whenever there is an issue, big or small.

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Sandeep Mall

@SandeepMall

Apr 30

The three most important factors that differentiate ‘lucky’ people from ‘unlucky’ people.

The role happiness plays should be obvious - the more you pick up on the positive around you, the better you’ll feel - and many studies have proved advantages positivity brings to performance.

The second factor at work is gratitude, because the more opportunities for positivity we see, the more grateful we become. Many studies have shown that consistently grateful people are more energetic, emotionally intelligent, forgiving, and less likely to be depressed, anxious, or lonely.

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Sandeep Mall

@SandeepMall

Apr 21

15 simple ideas to support your fitness journey which you can incorporate before you jump to calculating macros or establish exercise strategies.
In the pic below from Precision Nutrition, notice all the noise we hear on social media about macros and micro management is at the top and last one to occur in your development.
Notice that the base of the pyramid is what surrounds you: your social environment, your kitchen, your grocery habits, your day-to-day routine.

Changing your thinking eventually is essential. But in the meantime, it is much easier to change your environment than it is to change your mind. Few things you can start with:

1. Use smaller plates and cups. We’re often used to just filling the dish and eating till the food is done.
2. If there’s a food you don’t want to eat, get it away from you. Don’t keep it in the house. Make it hard to get.
3. Conversely, if there’s a food you should be eating, make it easier to get.

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Sandeep Mall

@SandeepMall

Apr 19

I had years of struggle managing my anger. I have broken up many glass doors, TV and even hurt my hand badly in those moments. Then my wife suggested we go to a counsellor. So we went for twelve sessions. That helped me calm down and understand my problem areas. Here are some of the things that can help:

Move daily: Go outdoors. Exercise at least for 20 minutes everyday. Like caged animals, humans do not fair well when we are sedentary for too long. Get out of your comfort zone.

Practise being slow: Consciously practise slowing down. Agitated people are often a gear or two too fast. As such, life comes at them very quickly and they have to do more to process everything. Slow down how you talk and how you move physically.

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Sandeep Mall

@SandeepMall

Mar 19

We all invest in suffering. People spend so much time talking about suffering. We see so much of this on social media. Most of the people there don't even bother about it. In fact some of them might be happy to know you're suffering. Here are some tools to design your own life

1. Portray an image of competence. Our posture and body language influence how we feel and how others around us feel about us. Carry yourself like the expert you are, or at the very least the expert you want to be. You will start noticing a change, and people around you will too

2.Get your shit together. Love yourself. Take care of yourself. Define who you are. Refine your personality. Eat well. You don't have to be very rigid but eat nutritious mostly. Exercise. Whatever you like. It is not necessary to hit the gym. Meditate. You don’t have to go and hide in silence in a cave in the Himalayas, just practice some mindfulness for a few minutes every day.

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