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Sandeep Mall

@SandeepMall

12 Mar

Only a few years back, I had a work schedule that rarely allowed me to see my family and had me stressed to maximum. I rarely had time for holidays. In fact I just had very few holidays with my boys. I was over weight and unhealthy eating fried and fatty.

I was over my head in debt.I wasn’t exercising and I was a smoker. My life was complicated and I didn’t have time for anything that I loved. And though I was aware of it but had no time to even plan a way out.

And then the car crash happened which forced me to get things order. To Simplify. To make positive changes.

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Sandeep Mall

@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.

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Sandeep Mall

@SandeepMall

23 Feb

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 :

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Sandeep Mall

@SandeepMall

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.

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Sandeep Mall

@SandeepMall

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

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Sandeep Mall

@SandeepMall

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.

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