My ability to focus and function was extremely compromised with the side effects of spine surgery. My legs would tremble, there was a cotton wool feel always and left side of my body would pain. With literally no movement my health parameters were all very bad
And the recovery thereafter with my fitness routine I discovered one of the greatest lesson for extraordinary results While working towards our career goals we sacrifice our health. We stay up late, miss meals, eat poorly and completely ignore exercise.
Let me tell you with certain authority this gamble will not pay off. You will run out of gas prematurely. High achievement requires high energy. It’s dangerous to assume that health will come back for you to enjoy anytime in the future. My power day now is :
Start morning with meditation and gratitude prayers. Connect with higher purpose. Follow it with some exercise routine as per your health goals. If you don’t have time for exercise start with walking 10000 steps at least everyday. Refuel yourself with nutritional meal
Hug your loved ones and spend some time smiling with them. You will be reminded why you are working in the first place. Productive people thrive on emotional energy. Next sit down with your to do list giving priority to what matters most- one thing at a time.
Calendaring your work in office helps in scheduling priorities and delivering results. Take breaks in between and try to stand and hydrate. Back home hit the bed on time and give yourself 8 hours of sleep. Recharge for extraordinary results and productivity next day.
If u r able to spend your early hours energising yourself, rest of the day will pull through with little additional effort. A highly productive morning takes care of the day. Positive energy creates positive momentum. Structuring the morning is the simplest way to great results.

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More from @SandeepMall

23 Feb
Along with standing, walking and lying down, humans have always used squatting for rest, play and work. We learn it as toddlers, when we were perfectly comfortable and stable in a full squat with only feet flat on the ground and butt resting on calves.
But as adults, after sitting in chairs too much and losing strength, our muscles may no longer be able to obtain, or maintain, the natural full squat. Not able to squat is going to severely effect health and fitness. If u r unable to squat full, don’t try and risk injury.
In fact, bending the knees half way to about 90 degrees, with thighs parallel to the ground can activate more muscles than any other squat position. Start squatting even if you are able to do quarter squat and gradually go deep as muscles grow strong.
Read 4 tweets
12 Feb
Of the five factors that effect your longevity, diet and nutrition is the most complicated. What works for someone may not work for u. So best to talk to an expert for food but the most simplest is sleep. U need no expert. Some rules that has helped me
1) Stick to a sleep schedule. Go to bed and wake up at the same time each day. All seven days.
2)Avoid caffeine and nicotine. Caffeine can take up to 8 hours to wear off fully. Smokers often wake up too early because of nicotine withdrawal.
3) Avoid alcoholic drinks before bed. Ur REM sleep is robbed with two pegs or more. Avoid large meals at night.
4) Relax before bed. Some activity like reading or music may help. A hot water shower will get u sleepy fast.
Read 5 tweets
12 Feb
Driving across Namib desert saw this huge nest of social weaver birds. One of these communal homes contains a hundred or more nesting chambers, or apartments. They’re refurbished& reused, with residents adding new ones over successive generations, often for more than a century.
They have designed quite an engineering marvel. The nest keeps the extended family cool on hot summer days and warm on cold winter nights. The family chamber is quite comfortable because it’s lined with twigs, cotton balls, and feathers.
This is how they look and the entrance to their chamber.They live for nearly 10 years in the extreme conditions of the wild. For the first two years of their life, young ones do all the house chores like bringing food &twigs; building &cleaning the nest and caring for the babies
Read 4 tweets
11 Feb
Two words that we often hear is lifespan and healthspan. Lifespan is is simple - the number of years you live. Healthspan, for simplicity, is how well, not necessarily long, you live. Long lifespan with poor health or short lifespan with rich healthspan is not what we want.
Healthspan is basically preserving three elements of life as long as possible
1. Brain - processing speed, short term memory
2. Body- maintain muscle mass , strength, flexibility and freedoms from pain
3. Spirit - sense of purpose
We will talk about point 2 in this thread
You should be able to hip hinge, squat, carry, push, shift, pull, rotate with confidence and fluidity. My daily workout routine consists of four parts
1. Tissue preparation - I use foam roller to relax the soft tissues. It takes me around 5-7 minutes.
Read 8 tweets
10 Feb
Reading can be one of the best things that u can do to yourself. Chance discovery of The Oxygen Advantage by Patrick McKeown was one such book last year. Since then have read portions of it 3-4 times. My biggest health discovery last year was nasal only breathing
I started it with my low intensity spinning sessions and found that my performance soared. I could endure more power output for significantly longer at my max aerobic fitness heart rate. What I learnt is that breathing through nose delivers more oxygen to the working muscles
thereby maximising performance. Like most I also used to believe that breathing through mouth delivers more oxygen to lungs. This assumption is entirely wrong. As we all must have during oxygen checks with oximeter that blood is almost fully saturated (95-99%)
Read 7 tweets
9 Feb
It’s now 8 days without sugar. When I say Sugar, I mean everything which masquerade as sugar from honey to gur. Once u realise how harmful sugar is u really would not like to go back to it Do u know our intake of sugar has gone up by 400% from 1970.
And it’s now not in just the obvious places like candies or sweets. It’s in salad dressings, sauces, healthy sports drinks, low fat healthy yoghurt & what not. It has sneaked into almost every packaged food. Real sugar is toxin. It’s probability as chronically harmful as tobacco.
I believe once you eliminate sugar from your diet, you craving for sugar will actually vanish. I used to take my tea and coffee with sugar and last few years stopped it and now can’t even have one sip with sugar in them. It tastes yuck and leaves a bad taste in the mouth
Read 5 tweets

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