Tag Archives: exercise

The Squat 30/30 Challenge with Kiran Punjabi


squat 30/30 challenge

Who has heard about the 30/30 challenge? Well atleast I hadn’t until one day I found my good college friend Kiran, whose also an avid fitness and health enthusiast, post articles and pictures on Facebook about it. At first my reaction was- “that’s gotta hurt!”. But as I found out more about it, I realized the massive health benefits that came with it. Curious, I emailed Kiran to fill me in on some of experiences with the “squat 30/30 challenge”. Here’s her feedback-
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Cardio Interval Routine


happy tuesday

Happy Tuesday Everyone – One day closer to the weekend…YAY!

Here’s a great cardio routine I do on alternate days to get in my share of cardio, which is extremely important! This will go really well along with my last routine I posted yesterday – https://stayfitchronicles.com/2013/10/28/no-rocket-science-basic-interval-training/
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No Rocket Science – Basic Interval Training!


interval training
Workout does not need to be a chore! It needs to be short enough to fit into a busy schedule, and simple enough to have the stay inclined.

So let me jump right in! Interval training is more effective than burning hours on end on an elliptical or a treadmill. That is because interval trainings being fast paced, fluctuates your heart rate and shocks your body each time your heart rate goes up, causing more calories to burn, compared to a constant heart rate caused by doing just one activity for a long time. Interval trainings are short and they preserve your muscle mass, which is key to losing fat!
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Are You Applying The Slight Edge Principle?


the slight edge

I have been obsessing about this book by Jeff Olson, lately. I had heard about it from many motivational speakers and even fitness trainers (Shaun T of BeachBody), that how influential the book was in changing their lives. And I now know why! I am just a few pages into the book, and boy, I cannot stop reading it! This is a MUST read for everyone who is willing to make a difference in their daily lives – that is pretty much all of you!

The slight edge principle is based on the compounding effect of those little things you do on a consistent basis. I would like to connect it back to physical fitness – working out everyday! On a day to day basis it will seem like a mundane job, especially in the beginning, when you do not have an instant feedback. But its that act of working out EVERYDAY that will in 6 months time start to show results, and instantly get you attention from your friends, family, colleagues – “How did you do it????”, and then you’ll smugly tell them, “I was doing it all along, everyday, when no one was looking or noticing!” 🙂

The same principle can be applied to every aspect of your life. It is the simple act of doing a task everyday, consistently, that has a “compounding” effect on our lives, just like our old compound interest formula – today you might have a meager $2 in your account, but if you waited patiently for it to mature, the interest will add up and in a few years, guess what, you might have $5000 in it, or more!

It is such a simple and well known concept, yet most of us do not have the patience or consistency to follow it. I am trying to make an attempt! Waking up at 6 AM had become a challenge for me for the last few months, and it has made a come back on my priority list! I have successfully been waking up at 6 AM everyday for the last week so far! Yay for more time in the day! And the other one is reading a motivational book/article everyday before going to bed!

What is your daily slight edge act?

Overcoming the “But” – 5 Simple Steps


workout motivation

I find atleast one person, almost everyday, discuss their challenges around weight loss, strict diet, regular workouts and their busy life, with me. And almost every sentence of theirs’ ends with a “but”.
“I want to lose weight, but…”
“I want to have ripped abs, but…”
“I want to give up on sugar, but…”
“I want to workout regularly, but…”

And sadly, the list goes on.

And I have an awesome advice for you. Muster up some confidence and emove the “but”, and replace “want” with “will. So you sound like this –
“I will lose weight”
“I will get ripped abs”
“I will give up on sugar”
“I will workout regularly”.

Did you see how simple that was? Implementing it is just that simple.

Here are 5 ways very simple beginner steps for implementing it –

Step 1: Face the “Naked” Truth – Most people who are wallowing in the comfort of their being, and continue to complain, it is time to face the truth. Look at yourself in the mirror, and look for rooms for improvement. There are plenty of articles out there telling you about how you need to accept yourself the way you are. Sure, but that does not mean that you cannot improve! Close your eyes and create a mental picture of a better version of you. Now hold that image. Take a look at yourself again. If you do not match that picture, that means there’s work to be done! And if you do, you are an Alien! Hunger for better is what keeps you advancing!

Step 2: Define your Goal – Now write down what your goal is. Can be weight loss, can be muscle strength, can be ab definition, what have you. Write it down in bold letters on a piece of paper. Go on the internet (Google, Youtube) and look for 5 to 6 exercises (in the range of do-able to not at all do-able).

Step 3: Just Do It! – There was a reason why Nike chose that as their slogan 🙂 Now take those exercises and commit to them for the next 30 days. Do them EVERYDAY, without fail. You can make them interesting – create variety, throw in some cardio, or whatever helps you break a sweat and not get bored. And do them wherever – basement, living room, bathroom, hotel room, wherever you can find space. (You do not need a lot of space to get in the best shape of your life – you need determination!)

Step 4: Track, Track, Track – If you want to know if your hardwork is bearing fruits, make it a point to take notes of your progress. You can either take progress pictures, check and write down your weights every few days, or check to see how proficient are you getting at your workouts (compare the # of push-ups on day 1 to day 15). Do not forget about writing in your food journal!

Step 5: Patience – Rome was not built in a day my friends! So be patient. If you are doing all of the above, that means that you are better than what you were yesterday. Simply taking that step towards changing your life is an achievement in itself. So do not forget to give yourself credit from time to time.

Now get going! 🙂

Desperate Times, Desperate Measures – Focus T25 + FitStar



I had been wanting to take my fitness to the next level. I was also desperate to cross over to the “good side” of 120 lbs 🙂 But for some reason I had attained a plateau. No amount of Insanity was helping me lose the last bit. Infact I had thoroughly injured myself and the aches and pains were hindering me from getting to my goal. But most importantly I am DESPERATE, because I want to look great for my big day – my WEDDING DAY, which is next month!!!!
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Do You Have “Grit”?


true grit
I make it a point to listen/watch an inspirational/motivational audio/video every morning, while getting ready or while driving to work. Doing that small act everyday gives me the fuel I need to take on the day and make it the most productive and happy day for myself. So this past Monday morning, while having breakfast I stumbled upon a TED Talk by Angela Lee Duckworth. In a nutshell, her talk was about understanding what truly makes a child successful at school. Is it IQ? Is it extraordinary memorization skills? Based on her years of research, her findings show that the one single trait that separates the kids that do well in school versus the ones that do not is GRIT – extreme passion for a goal and having the tenacity to stick with it until it is achieved and beyond. For example – a marathon runner.

The Key to Success? Grit

The beauty of that talk is that each and everyone of us can relate to it. We all know that when we really want to achieve a goal, when we set our mind on it and decide to not let anything deter us, the results are usually in our favor. I challenge each of you to pick a goal for yourself today and decide to stick with it. If it is about getting in the best shape of your life, or taking your health to the next level, or creating better relationships in your life, try to display world class GRIT and determination to make those goals a reality.

Often times we find ourselves surrounded by the HOWs and the BUTs and the IFs. Don’t let these stumbling blocks question your goals and dampen your spirit. We still have half of 2013 left – which means that theres still time to pick up those new years resolutions you made 6 months back, and achieve them! I invite you to do the following few things to help you achieve your goals –

  • Create an intentions list (one that is achievable – maybe 6 months)
  • Create a vision board of all the things you want in your life and pin this 6 months intentions list on it.
  • Look at this intentions list everyday and remind yourself of your goals. This will help you stick to it.
  • If you slip, push yourself to get back.

Try this for 40 days and it will become a habit. Then share with me your experiences! If you need any help, please leave me a message!
Have a fantastic day!