framework

coaching

do we strength train to the exclusion of everything else?

Strength work need not be done to the exclusion of everything else. But done smartly, if you are struggling for bandwidth, it is a good one-stop shop.

coaching

a fool-proof system to lose weight

3 meals a day. Nothing between meals. Nothing outside of meals. Nothing before or after meals. If you are eating it, it happens in that thirty minute window that you are eating. Try it out for a week and get back to me. Oh, don't forget to measure yourself today and after one week.

coaching

an email from a student on 6 months of progress

You taught me how to eat, instead directing me on what to eat. ... Well that's what [has] allowed me to now maintain a mostly consistent diet for half a year now.

discussion

on keeping score

If you could go back to school and tell yourself, would you seriously tell yourself to score MORE marks? Or to learn some skills that you did not know needed to be learned back then?

framework

the 8-fold path

I was reading my favourite philosopher, Bruce Lee, and he talks about Buddhism's eightfold path. Well, can we use that to think about our fitness and health? Absolutely!

coaching

on skill work and exponential progress

Skill work is fun. You immerse yourself in the process, constantly trying to improve. But without being super critical or an ass to yourself. You try to figure things out, you ask for outside perspective, you assess and see if you are moving in the right direction.

discussion

on shoving things under the carpet

In New York City, by one estimate, horses left behind 2.5 million pounds of manure and sixty thousand gallons of urine every day.

framework

4 actions you can take to handle work stress

Are you a bit too stressed at work? The day is a blur and you are constantly working but work also never ends? Well, I was there and I have some ideas for you to look at.

coaching

but I don't know how to ...

If you cannot figure out that you need to eat more vegetables or how to eat more vegetables, you aren't ready. If you aren't internalising the process, if you aren't converting it into YOUR process, things eventually fall down.

coaching

the dieting toolbox

Through experimentation, we need to identify the right tools and build your toolbox. Using the right tool at the right time is what will get you to your goals. And not 'that' diet you are not currently on.

endurance

3 tips to improve your running

Want to run better/faster? Well, here you go. While I don't run as often as I used to, these 3 fundamentals help me ensure that I run safely and constantly work on improving my skill.

diet

3 popular misconceptions

Having the wrong mental model about a concept causes us to act on it poorly. Let's get you sorted on intermittent fasting, a training layoff and sleep deficit so that you don't make those mistakes.

coaching

what we can learn about instant gratification from plants

A lot of us fail on our journey towards better health and fitness because of poor mental models and mindset. Just like a plant takes love and care and time to yield results, you need to do the same in your journey.

coaching

5 things that our most successful students seem to do

My successful students all seem to do these things. And funnily, when I behave this way, my results seem great. And when I don't, I make mistakes. Find out how to take your fitness to the next level!

framework

two simple things to aim for in strength training

We can get confused when we over-think the technique in many parts of strength training. I want to talk about a rather different way of approaching lifting weights - with grace and rhythm.

coaching

when I say "strength training", you are thinking "bodybuilding"

Bodybuilding is a sport where the goal is to have big, showy muscles. Just like how cricket and American football are two completely different activities - so is strength training and bodybuilding.

coaching

triads, continuums and GPP

Get fit, look good, and stay healthy. How can we do all of them at the same time? What should we focus on at the gym? Well, here we go.

diet

on doing something the second time around

You successfully lost a bunch of weight that you wanted to. You made it until the end. But when you try it out again, it does not go so well.

diet

this activity determines how well I am going to be eating this week

Why? Well, end of the day, we are all fatigued after work. The brain has worked overtime and it has taken hundreds and hundreds of decisions, small and large. When 7 pm rolls around, I used to inevitably open up my food delivery app and get some food.

coaching

on how we think about things

When we think "this sucks" and I need to slog it out and just figure out how to eat these veggies or slop for 3 months and I can go back to "normal", you are setting yourself up for failure.

framework

on waking up early

While there are health benefits to going to bed early and getting a good night's sleep, as well as starting the day early - you should do what works for you. Instead of saying "I should wake up early", how about you think about you making your day's structure work for you?

coaching

on shiny objects

Shiny objects can derail us. Shiny objects can confuse us, even when we are on the right path. Shiny objects can make us spin our wheels more. But they have their place though.

coaching

can I cancel my junk eating with exercise?

If I want to eat an ice-cream that's 400 calories and if running for 40 minutes burns 400 calories - can I run daily and eat that ice-cream daily and doesn't that seem like a win-win?

framework

the advantage of not being "elite"

We don't need to eat a crazy diet without pizza and ice-cream and all our favourite foods. We don't have any pressure on us. Except the unreasonable ones we put on ourselves.

diet

on building your plate

My advice to you is to not think about it as three macros but FOUR - think of vegetables as the fourth component on your plate. It is a must-have.