Inhale good shit, exhale bullshit.

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When you tell people you’re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.

However, you’ll also come across people who’ll say things to you like “how can you eat that shit everyday?” “Oh come on, one more drink?..” “You’re no longer fun” “How boring …!” “Live a little” “You are not what you used to be” “Who gets up at 5 o clock on a Sunday morning?” and all the other mundane reactions and responses.

Trust me, don’t take them personally. You are doing what is best for you and hopefully your friends or family members are doing the same for themselves.

No one will understand the lifestyle that YOU want to LIVE – so don’t let anyone talk you out of your dreams. Don’t EVER let that happen.

Let’s not waste another day breathing in toxic air. Take in who and what feels good and discard the rest.

Inhale good shit, exhale all the bullshit.

#RunwithRaah 🏃🏻

Take a deep breath and let it go 😀

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This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.

Method:

1. Close your mouth and inhale through your nose for 4 seconds.

2. Hold your breath for 7 seconds while your muscles tense.

3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go 😀

Repeat 4-5 times or until you are calm and your heartbeat is back to normal.

This breathing technique works so well for me that it puts me into a relaxed state immediately.

I prefer doing this post my Interval runs and / or High intensity workouts.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

#RunwithRaah 🏃🏻‍♂️

PR – 5K – 21:11

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P R – Two letters that make every runner smile 😬😬

Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME 😎

I still have a long way to go if I have to beat 5K < 20 minutes. That’s tough, but nothing is impossible. 🤭🤭

#RunwithRaah 🏃🏻‍♂️

Small daily improvements are the key to long-term results. 💪🏼

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To get these results you must focus on your diet, training and recovery.

Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.

If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.

The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). 🤸🏻‍♂️

Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.

It’s EASY isn’t? 😀😀

#RunwithRaah 🏃🏻‍♂️

Cool Down

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Last week I shared some insights on Warming Up and why it is so important to do it BEFORE every workout.

Similarly, a Cool-down session is equally important and must be performed AFTER every workout.

Cool-down is a bunch of exercises with lighter intensity, which when performed immediately after a workout helps gradually bring the heart rate back to its resting rate – thereby reducing stress on the heart.

It could be a jog or a walk followed by some stretching or yoga. It will help reduce post-workout soreness and may prevent injury.

It happens most of the times that you are already tired post-workout and you tend to skip on those 5-10 minutes of quickie cool down exercises. Don’t do that.

I recommend to spare some time out for allowing your body to cool down, followed by which you can get re-hydrated and rest well. If you take care, it’ll help recover your muscles and your body will surely reward you for it.

S  l  o  w   D o  w  n.   C  a  l  m   D  o  w  n.

D  o  n  t   W o  r  r  y.   D  o  n  t   H u  r  r  y.

T  r  u  s  t   T  h  e   P  r  o  c  e  s  s. 👍🏼

#RunwithRaah 🏃🏻‍♂️

International Yoga Day

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Close your eyes and imagine the best version of you possible. That’s who you really are. Let go of any part of you that does not believe it. 🤗

S k y above. E a r t h below.
P e a c e within. 🙏🏻

Today, I performed 108 rounds of Surya Namaskars (Sun Salutations) to celebrate the International Yoga Day, followed by some breathing exercises for a quick burst of energy and alertness.

Last week I shared some insights on Box Breathing technique to heighten performance and concentration and to relieve stress. 🧘🏻‍♂️

Here’s another one.

This one’s a perfect replacement for coffee. It can be done first thing in the morning or during an afternoon energy slump for a quick burst of energy and alertness.

Method: (6-2)

1. Maintain an aligned posture and be at ease. Now inhale for 6 seconds (from Nose) and let the air fill your lungs.

2. Open your mouth slightly and exhale for 2 seconds

Repeat 4 times or up to 1-2 minutes.

D O N T  S T R E S S.
Everything will be S U P E R  D U P E R. 👍🏼👍🏼

#RunwithRaah 🏃🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#InternationalYogaDay

 

Week 9 – Bodyweight Training

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Warming Up

A warm-up is one of the most fundamental component of any training program. It is often skipped or ignored.

It is very important to warm-up before you workout – whether you are going for a run, training at home or in the gym. Regular warm-up increases your blood circulation and prepares your muscles for the additional workload.

The blood circulation ensures that the oxygen and important nutrients flows through your muscles, thereby improving your breathing and energy production (you won’t be out of breathe to soon).

It also helps prepare your heart for a gradual increase in physical activity and helps increase your body temperature, which in turn reduces any chance of injuries.

Lack of warm-up and / or hydration is one of the major causes of muscle or joint injuries. So make sure you spend at least 5-10 minutes warming up before every workout and stay hydrated.

After successfully completing 9 weeks of my Bodyweight Training I feel a lot stronger, more flexible and balanced. I can see an improvement in my form, control and I’m more coordinated with my movements. 💪🏼😬✌🏼

Here’s Week 9👇🏼

Workout 1

  • 150 High Plank Jacks
  • 125 Triceps Dip
  • 250 Walking Lunges
  • 200 Side Plank Oblique Crunch
  • 200 Scissor Kicks

Workout 2

  • 200 Jumping Jacks
  • 360s Low Plank
  • 140 Sit-Ups
  • 140 Russian Twist Hard
  • 140 Leg Raises

Workout 3 😅

  • 160 Tuck Jumps
  • 140 Walking Lunges
  • 110 Alligator Push-Ups
  • 110 Russian Twist Hard
  • 110 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 140 Jumping Jacks
  • 140 Push-Ups
  • 140 Forward Lunges
  • 140 High Plank Knee Crosses
  • 140 Squats

Each day’s workout should end with cool-down stretches.

Happy Workout. Happy Running.

#RunwithRaah 🏃🏻‍♂️