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Sandeep Mall

@SandeepMall

18 Apr

@FitIndiaOff

Selfcare Sunday. We spend so much time on keyboards and screens. Here’s some routine to work on your wrist and eyes. Hold a ball tight and do these three workouts - 2-3 times in your day. @FitIndiaOff

We r spending so much time watching screen. Screen time decreases peripheral vision &create instability in movement. It may also cause anxiety. You may also feel head &neck aches due to excessive screen time. Do these exercises for your eye. This was created by Dr William Bates.

So the way it works - close your eyes. U will still see lot of light. Cover them with your palm. U may still see coloured lights or flashes. That means your eyes are stressed. Take deep breathe with eyes closed for 60-90 seconds till u stop seeing the lights.

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Sandeep Mall

@SandeepMall

18 Apr

If u r staring a new goal, it’s important to start out with the right motivation . Here are some tips:
1. Start small. Don’t start out big. Start easy and grow from there.
2. One goal - Don’t have too many goals at a time and try to do much. It’s most common mistake most do

3. Know your reasons for the goal. If you are doing it for yourself it’s good, if u r doing it for your loved ones it’s more powerful than self interest
4. Commit publicly. None of us want to look bad in front of others
5. Your goal should be something you want deeply. Make..

..sure your goal is something that you are excited about.
6. Build anticipation. Set a date in future. And make that date an important date in your life.
7. Visualise the outcome at the end of achieving the goal. It will a matter of carrying that energy and keep going

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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

9 Mar

Lot of people boast about high Vo2 max. Rarely anyone gets tested. They just believe what their watch says which mostly will be inaccurate. There are sports institute that does this test. An air tight seal is created around the nose and the mouth

Basically it checks how much oxygen and Co2 is coming out of their respiratory system. You know how much oxygen is going in. The difference is amount of oxygen consumed. At rest we have a Vo2. And on a tread mill they will ramp up the speed to check how much oxygen u can

consume. The fitter the person the more oxygen he will consume. This is basically a test of the muscles. Most people think this is a test of lungs. Lungs is where the gas exchange is happening. It’s about what your muscles can do to utilise the oxygen.

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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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