Ritwik Raj’s Post

Spoiler alert! You're getting into kickass shape by Dec 2024. How do I know that? I'm gonna share with you the top 5 mistakes that hamper your training results. By avoiding these mistakes you can ensure you're training efficiently and absorbing nutrients adequately. Mistake #1 Alcohol consumption Mistake #2 Poor post-workout nutrition Mistake #3 Avoiding stretches & mobility work Mistake #4 Insufficient rest Mistake #5 Sticking to the same routine As long as you're not making these 5 mistakes, you're going to look like a totally new person by the end of 2024.

Totally agree with my man Dan Go here. It's incredible how often we overlook the link between our nutrition and brain function. Ever noticed how a heavy meal can leave you feeling sluggish and mentally foggy? Or how a balanced, nutrient-rich meal seems to sharpen your focus and boost your mood? There's a reason for that! It's not just about what we eat, but also about the nutrients our brains crave for functionality. But how do we differentiate between genuine cravings for brain fuel and stress-induced cravings for unhealthy comfort foods? That's a question we all need to answer to make the right choices for our mental well-being. Here are some less known nutrients that will help you improve your mental well being. - Choline: Found in eggs and liver, choline is essential for memory and learning. - Magnesium: This mineral, abundant in leafy greens and nuts, is key for nerve function and stress management. - Vitamin D: Sunlight's not the only source! Fatty fish and fortified foods offer this brain-protective nutrient. - Iron: Crucial for oxygen transport to the brain, iron deficiency can lead to fatigue and poor concentration. So, if you're looking to upgrade your mental performance, start by upgrading your plate. It's an investment that pays dividends in focus, productivity, and overall well-being.

Switching careers from a health coach to a full-time 9-to-5 corporate employee introduced me to one of my greatest nemesis- mid day snack cravings. It is by far one of the biggest challenges that I faced for a long time. While I would often advise people to steer away from unplanned snacks and not give in to cravings, I found myself doing the very same thing. It took me a while to break it down, what was staring at me right in the face. Cravings aren’t a result of hunger, but a by-product of elevated stress and poor work-life balance. Stress increases cortisol levels in the body, which leads to increased demand for excessively sweet, salty and, fatty food ( junk food). Maintaining a healthy diet amidst such situations can be challenging. While finding the right work-life balance takes time, here are five snack options that can serve as healthy alternatives to your afternoon snacking: 1. Roasted Chana (Chickpeas): 2. Mixed Nuts and Dry Fruits 3. Fruit Chaat 4. Makhana (Fox Nuts) 5. Sprout Salad These snacks are wholesome, easy to prepare, and perfect for preventing unhealthy snacking and slowing down your mid-day cravings.

Why did newspapers fail? Today, the major purpose that newspapers serve is that of makeshift snack holders for street vendors and as cleaning rags in households. While some may disagree with me, this is the reality today. No one wants to read long formatted, dull and colorless text when there’s a vast ocean of diverse content present online. With the widespread use of digital platforms for almost everything, seeking information became faster and easier. While newspapers gave us information from yesterday, the same was available online within a clicks’s reach. Many 90’s kids can agree that the only time they ever looked at newspapers were to find out cartoon and show timings section. (Okay, I admit I'm probably the only one to do that). Here’s a piece of newspaper clip that I found today.

People with busy work life often confuse exercising as a time expense rather than a health investment. Whereas the reality is quite contradicting. Even 15-20 minutes of exercising refreshes your mind due to the changed hormonal activity, leading to more productivity later at work.

The human mind is miraculous.   After a random Bollywood song 🎵 began playing on my shuffle playlist this morning, Its tune reminded me of a song I used to listen to repetitively. Yet I couldn’t recall a single word from its lyrics. I kept trying but it was worthless. Isn’t it annoying when a song keeps humming inside your head, but you can’t recall its lyrics? 😤 In search of the lyrics, I found tens of similar songs, but I still couldn’t find the one. Until the late afternoon, the song hummed in my head again, however, this time the lyrics came to me in a blink. This happened so randomly that it left me in amazement. 😀 The human mind can throw such curveballs at you when you least expect it. Let me know if you’ve had such moments too.

The "hustle culture" is real. As young adults, we're constantly juggling our careers, personal lives, and the constant pressure to achieve. But the biggest challenge that many of us face is: How do we maintain our mental well-being when we're expected to be "on" all the time? Discipline? Motivation? Consistency? These questions keep popping in my head, jabbing me here and there. How do I deal with them? 😕 - Setting Boundaries: To say "no" to extra projects or social commitments. My mental health is not a luxury; it's a necessity. - Unplugging Regularly: Scheduled time away from screens, work emails, and social media. Whether it's minutes, hours, or even days, disconnecting works wonders. - Prioritizing Physical Health: Resistance training has been an integral part of my life for a decade. - Support System: Talking to my close friends, family, or my mentors. Sharing my struggles and achievements has been incredibly empowering. - Redefining Success: Success isn't just about promotions and paychecks. It's about finding joy, fulfillment, and peace in your daily life. A small shift in perspective can be immenselyn relieving. The unique challenge that we face today is the constant comparison and FOMO fueled by social media. It often makes you feel like everyone else is crushing it while you're struggling. But trust me, everyone has their own battles. Let's change the narrative. We’re all heroes and heroines of our stories. What’s a story without a little character building grind and struggle.💪 However, at the end of the day, we’re all human beings and we deserve to be happy and healthy enough to enjoy it. Right?

Feeling drained on a Monday? Early week burnout can be a struggle for many of us. But here's the thing: Taking care of your mental health isn't just a personal matter – it's essential for maintaining productivity and creativity. Think of your mental health like a battery. If you keep running it down without recharging, eventually it'll die. The same goes for your mind. Ignoring stress, anxiety, or feelings of overwhelm will undoubtedly lead to burnout. How do we stop this? Identifying the early signs of a burnout. Physical: - Feeling constantly tired and drained, even after sleeping - Frequent headaches or muscle pain - Changes in appetite or sleep habits - Weakened immune system, getting sick more often Emotional: - Feeling overwhelmed, trapped, or defeated - Increased anxiety, irritability, or sadness - Loss of motivation or interest in work or hobbies - Feeling detached or cynical about your job or life Behavioral: - Procrastination and difficulty concentrating - Isolating yourself from others - Turning to unhealthy coping mechanisms - Neglecting responsibilities or self-care Being aware of the symptoms before they kick into overdrive is crucial to prevent burnout. P.S- My secret weapon to fighting a burnout is lifting iron

Raise your hand if weekend binge eating is your nemesis! I'll be the first to admit, I've been there. That Friday night feeling when all bets are off and the kitchen becomes a free-for-all. But after months of struggling with this cycle, I've found some methods that actually work. Why do we binge on weekends? Stress Relief: Workweek stress builds up, and food becomes a quick escape. Reward Mentality: We "deserve" to indulge after a long week. Lack of Structure: Weekends often lack the routine that keeps us on track during the week. So, how to break the cycle? Don't Deprive Yourself: Allow yourself small treats during the week. This prevents feeling deprived and going overboard on weekends. Stay Active: Exercise isn't just for weight loss. It's a fantastic stress reliever and mood booster. Mindful Eating: Pay attention to your food. Savor the flavours, and stop when you're full. Find Alternatives: If stress is your trigger, explore other coping mechanisms like meditation, yoga, working out, or spending time in nature. If you slip up, don't beat yourself up. Just get back on track with your next meal. It’s time to support each other in building healthier weekend habits! Share your tips and tricks in the comments below.

Work stress is real. But we shouldn't be overwhelmed by it. Often we experience pressure to deliver on others' expectations or meet deadlines. Being a corporate employee for a few years now, I've definitely felt this. - Loss of motivation to work. - Lack of productivity - Jumbled thoughts - Missed deadlines Many can agree to experiencing such moments every now and then, Here’s what I've learnt about managing stress: Prioritizing self-care: Exercise, good sleep, and healthy eating are non-negotiable. It's like putting on your own oxygen mask first. Set boundaries: Learn to say "no" when necessary. You can't do it all, and that's okay. Take breaks: Step away from your desk, head out for a walk, or take a few deep breaths. It's amazing how refreshing a little break from screen time can be. Talk to someone: Whether it's a friend, family member, therapist, or colleague, talking about your stress can help you feel better. Find healthy outlets: Pursue hobbies, spend time with loved ones, or do something that brings you joy. We're not robots.  We're human beings with limits. Taking care of our mental health is just as important as taking care of our physical health. There are resources available to help. Don't hesitate to reach out and ask for support.