Many people struggle to find long-term success in their fitness lifestyle. The reason is that at some point you stop getting results, it becomes boring and demotivating and force you to quit
In this episode, we'll learn why that happens and what should we do to succeed in our fitness journey in the long run. What is the essence of a fitness lifestyle
Join my exclusive WhatsApp group- Ticket To Transformation where you can learn how to access all my free and paid courses, workshops and 121 services
And if you are a trainer, or coach or have specific knowledge to share?
You must be a part of my mentor, Siddharth Rajsekar's community - Internet Lifestyle Hub
00:00:00
Speaker 1: If you want to achieve your fitness goal, then you
00:00:02
Speaker 1: must succeed in setting up a sustainable fitness lifestyle for yourself.
00:00:06
Speaker 1: And in this episode, we'll talk about what it takes
00:00:09
Speaker 1: to have a successful fitness lifestyle, or what is the
00:00:13
Speaker 1: essence of a fitness lifestyle. Mascara and welcome to the
00:00:16
Speaker 1: Stronger Men project. If you want to be a better man,
00:00:18
Speaker 1: become a stronger fitter and a better looking
00:00:20
Speaker 1: version of yourself and fulfil your fullest potential in all
00:00:24
Speaker 1: areas of your life. You have come to the right place.
00:00:27
Speaker 1: I'm also on the same journey. I'm your host, a deai,
00:00:29
Speaker 1: a mechanical engineer, turn fitness coach and a gym owner.
00:00:32
Speaker 1: And here I'm going to share my knowledge, experience and
00:00:35
Speaker 1: lessons and also bring on experts and achievers who can
00:00:38
Speaker 1: help us all win together. Get ready and let's dive
00:00:40
Speaker 1: into today's topic
00:00:42
Speaker 1: Before I talk about the essence of a fitness lifestyle.
00:00:46
Speaker 1: Let's go through how many people fail to achieve their
00:00:49
Speaker 1: fitness goals despite making a sincere effort. What I mean
00:00:53
Speaker 1: by sincere effort is your intention is in the right
00:00:56
Speaker 1: place and you take action. You truly do what you
00:00:59
Speaker 1: feel you should do or what you can do based
00:01:02
Speaker 1: on the information or the knowledge you currently have, or
00:01:06
Speaker 1: the ideas you have direct exposure to. At this point
00:01:08
Speaker 1: of time. Maybe you start exercising regularly.
00:01:12
Speaker 1: Maybe you make changes to your eating habits. Or maybe
00:01:15
Speaker 1: you do both, which is actually your best bet. Not
00:01:18
Speaker 1: going too much into what form of exercise or details
00:01:21
Speaker 1: of diet. Or maybe you want it easy on your
00:01:23
Speaker 1: mind and jump to over simplified methods like skipping dinner
00:01:27
Speaker 1: or doing intermittent fasting. Follow some kind of diet like, uh,
00:01:31
Speaker 1: Keto diet or juicing diet or some kind of detox
00:01:34
Speaker 1: diet
00:01:36
Speaker 1: or cut out rice or sugar or fried food items
00:01:39
Speaker 1: or junk food or packaged food or any combination of these.
00:01:44
Speaker 1: Or you go listen to someone like a baba Ramdev
00:01:47
Speaker 1: on YouTube and start drinking warm water. Only true story.
00:01:50
Speaker 1: I did this for months together.
00:01:52
Speaker 1: Or maybe you fall for some marketing gimmick and bought
00:01:56
Speaker 1: a bunch of pills and supplements, which promised you natural
00:01:59
Speaker 1: testosterone boost resulting in rapid fat loss and muscle growth
00:02:03
Speaker 1: at the same time. Or you just fell for the
00:02:05
Speaker 1: pretty face of Sadak Kapoor selling green tea as a
00:02:08
Speaker 1: belly fat solution.
00:02:11
Speaker 1: There are countless ways you can go about it, and
00:02:13
Speaker 1: your results depend on what you choose and how consistently
00:02:16
Speaker 1: you follow it.
00:02:18
Speaker 1: Some methods might give you quick results in the short run,
00:02:21
Speaker 1: but cannot be followed in the long run, which will
00:02:23
Speaker 1: ultimately result in a failure. Some methods might never give
00:02:26
Speaker 1: you the results, which is again a failure. And there
00:02:29
Speaker 1: are some methods which will give you slow and steady
00:02:32
Speaker 1: results and may be sustainable for you in the long run.
00:02:36
Speaker 1: That is something you should definitely look to find for yourself,
00:02:39
Speaker 1: regardless of what method or approach you choose.
00:02:42
Speaker 1: There will come a point when that method stops giving
00:02:45
Speaker 1: you results. And that is when most people keep grinding
00:02:49
Speaker 1: and grinding and cannot figure out why and eventually get
00:02:53
Speaker 1: bored and be motivated and give up. That is when
00:02:56
Speaker 1: you need to understand the essence of fitness, lifestyle,
00:03:00
Speaker 1: the essence of fitness. Lifestyle is not exactly in the
00:03:03
Speaker 1: form of exercise or the diet you follow. The essence
00:03:07
Speaker 1: is in control
00:03:10
Speaker 1: whether you can control your exercise and diet to get
00:03:13
Speaker 1: the results you desire.
00:03:16
Speaker 1: It may seem very simple, but control is the most
00:03:18
Speaker 1: powerful part of a fitness lifestyle. I have seen way
00:03:22
Speaker 1: too many people grinding out in the gym, putting efforts
00:03:25
Speaker 1: into sticking to their diets. There is no question that
00:03:28
Speaker 1: they are putting in the effort. In some cases, it
00:03:30
Speaker 1: may be like two people on a boat paddling excessively
00:03:34
Speaker 1: in different directions, such that they end up spinning in
00:03:37
Speaker 1: the same place. And I don't want you to be
00:03:39
Speaker 1: on that boat.
00:03:41
Speaker 1: So how to build control in your fitness lifestyle? I'll
00:03:44
Speaker 1: give you a simple formula for that. You may want
00:03:46
Speaker 1: to note this down, pause here and get yourself a
00:03:49
Speaker 1: pen and paper.
00:03:51
Speaker 1: So here is the formula
00:03:53
Speaker 1: Training,
00:03:55
Speaker 1: plus nutrition plus rest and recovery equals to results or outcomes.
00:04:02
Speaker 1: I'll repeat your inputs. That is, your training, nutrition and
00:04:08
Speaker 1: rest and recovery.
00:04:10
Speaker 1: Combine together will give you the outcomes or results.
00:04:15
Speaker 1: Let's go over each of these one by one. First.
00:04:19
Speaker 1: Training training is related to your exercise. When you exercise
00:04:25
Speaker 1: with a certain goal in your mind, that becomes training
00:04:29
Speaker 1: and the goal of your training.
00:04:31
Speaker 1: Believe me, is not fat loss or losing weight.
00:04:36
Speaker 1: Every kind of exercise you choose has its own training effect.
00:04:40
Speaker 1: That means it will improve certain aspects of your fitness,
00:04:43
Speaker 1: and your goal should be to improve your fitness level
00:04:47
Speaker 1: rather than burning fat or losing weight.
00:04:50
Speaker 1: That is where a lot of people get it wrong
00:04:52
Speaker 1: and keep on doing hours and hours of exercising. The
00:04:56
Speaker 1: goal here should be to improve certain aspects of your fitness.
00:04:59
Speaker 1: For example, if you go to gym and lift weights,
00:05:02
Speaker 1: the result you're looking for is bigger and stronger muscles.
00:05:06
Speaker 1: That is what you're looking for if you're in a
00:05:08
Speaker 1: gym and lifting weights if you're into running, the result
00:05:12
Speaker 1: you're looking for is improved running
00:05:16
Speaker 1: and improved cardio respiratory fitness. So with any kind of exercise,
00:05:20
Speaker 1: there is a certain training effect, meaning it will improve
00:05:23
Speaker 1: certain aspects of your fitness. And you should decide what
00:05:26
Speaker 1: is that you're looking for. And for that, you have
00:05:29
Speaker 1: to follow a structured programme so that you can keep
00:05:32
Speaker 1: on improving on your fitness levels. You need to make
00:05:35
Speaker 1: sure that over time if you continue to follow a programme,
00:05:38
Speaker 1: it should result in improvement in your fitness.
00:05:42
Speaker 1: This is where you have to do your research properly,
00:05:45
Speaker 1: or If you want to reduce your effort, you have
00:05:48
Speaker 1: to hire a coach or a trainer who can help
00:05:50
Speaker 1: you in this matter.
00:05:52
Speaker 1: Even though I said exercise is not meant for burning
00:05:55
Speaker 1: fat or losing weight, it does contribute towards it by
00:05:58
Speaker 1: the way of helping you spend more energy firstly, directly
00:06:02
Speaker 1: by spending energy by exercising, you spend energy, and that
00:06:05
Speaker 1: is how it contributes. Secondly, if you feel energetic after
00:06:09
Speaker 1: your workouts, you are more active throughout the day and
00:06:12
Speaker 1: you're spending more energy there.
00:06:14
Speaker 1: And if you're going to gym and lifting weights, that
00:06:16
Speaker 1: will actually produce signal for your body to build muscle.
00:06:20
Speaker 1: And it takes quite a bit of energy for your
00:06:22
Speaker 1: body to build muscle and recover from the workout, and
00:06:25
Speaker 1: all these things will add up and result in more
00:06:28
Speaker 1: energy expenditure throughout the day.
00:06:31
Speaker 1: That is how it will contribute. And if you take
00:06:33
Speaker 1: care of your nutrition and eat fewer calories than you
00:06:36
Speaker 1: are burning throughout the day, you will definitely lose weight,
00:06:39
Speaker 1: and you will definitely lose body fat. That brings us
00:06:43
Speaker 1: to the second point, which is nutrition. Nutrition covers everything
00:06:47
Speaker 1: you eat and drink, and when it comes to nutrition,
00:06:51
Speaker 1: you have to take care that your nutrition is meeting
00:06:55
Speaker 1: three needs of your body. The first need is energy.
00:07:00
Speaker 1: We need energy to stay alive, do the day to
00:07:03
Speaker 1: activity and also exercise if you're into exercising, so whatever
00:07:08
Speaker 1: you're eating should meet your energy needs. And if you're
00:07:10
Speaker 1: trying to lose weight, you should definitely eat fewer calories
00:07:14
Speaker 1: than what you're spending throughout the day. And if you're
00:07:17
Speaker 1: trying to gain weight, then you should eat more calories
00:07:21
Speaker 1: than what you are
00:07:22
Speaker 1: spending throughout the day. That is how you gain and
00:07:25
Speaker 1: lose weight. And the best way to know how many
00:07:28
Speaker 1: calories you're eating is to actually measure your food and
00:07:31
Speaker 1: use some food tracking app to track your calories. Or
00:07:36
Speaker 1: you can also have a fixed meal plan, which you
00:07:38
Speaker 1: vary based on your results. The second need of your
00:07:40
Speaker 1: body is nutrients. Nutrients like protein, fats, vitamins, minerals, trace metals,
00:07:46
Speaker 1: fibre and water are the raw materials your body needs
00:07:50
Speaker 1: to function properly
00:07:51
Speaker 1: and stay healthy. And for each of these nutrients there
00:07:55
Speaker 1: is a daily requirement which you should fulfil. And if
00:07:58
Speaker 1: you're someone who wants to improve your fitness and are
00:08:01
Speaker 1: into exercising, then protein is one of the most important nutrients.
00:08:05
Speaker 1: You should pay attention to,
00:08:07
Speaker 1: which make sure that your body records properly and will
00:08:11
Speaker 1: be able to repair the wear and tear which happens
00:08:16
Speaker 1: during the exercise.
00:08:18
Speaker 1: And the third need when it comes to nutrition is pleasure.
00:08:22
Speaker 1: You heard it right.
00:08:23
Speaker 1: When it comes to nutrition, your third need is pleasure.
00:08:27
Speaker 1: What I mean by this is that the food you
00:08:30
Speaker 1: eat is not only providing you the energy and nutrition,
00:08:35
Speaker 1: it is also making you feel good about. Think about
00:08:39
Speaker 1: the food items which you love, how you feel after
00:08:41
Speaker 1: eating those,
00:08:43
Speaker 1: and think about the food items which you don't like
00:08:45
Speaker 1: and imagine if your diet is full of those kind
00:08:49
Speaker 1: of food items, will you be able to sustain it
00:08:51
Speaker 1: for a long period of time? No, right. That is
00:08:53
Speaker 1: why pleasure is also important. The food you're eating should
00:08:57
Speaker 1: meet your energy needs your nutrient needs, and also it
00:09:00
Speaker 1: has to be tasty and it has to be something
00:09:04
Speaker 1: you like and it should meet your taste. Otherwise, you
00:09:08
Speaker 1: will not be able to sustain it for a long
00:09:10
Speaker 1: period of time.
00:09:11
Speaker 1: and again. When it comes to nutrition, you can do
00:09:14
Speaker 1: your own research. Or you can hire a nutritionist or
00:09:17
Speaker 1: a trainer or a coach who can help you figure
00:09:19
Speaker 1: out what is the best diet and nutrition plan for yourself.
00:09:24
Speaker 1: Let's move on to the next thing, which is rest
00:09:26
Speaker 1: and recovery. See rest and recovery is a very, very
00:09:29
Speaker 1: important part of a fitness game, because whenever you finish
00:09:33
Speaker 1: an intense workout, your body is fatigued and your body
00:09:37
Speaker 1: has gone through stress. And there is a certain level
00:09:39
Speaker 1: of wear and tear
00:09:40
Speaker 1: on the microscopic level on your muscles and connective tissues,
00:09:44
Speaker 1: and it has to be repaired. And your body has
00:09:48
Speaker 1: to recuperate from the exhaustion you caused due to
00:09:52
Speaker 1: the intense workout. And that is why you have to
00:09:55
Speaker 1: give rest and enough time for your body to recover,
00:09:58
Speaker 1: and most of the rest will happen in your sleep,
00:10:02
Speaker 1: and most of the repair will happen in your sleep.
00:10:04
Speaker 1: And that is why sleep is very, very important. And
00:10:07
Speaker 1: it is ideal if you sleep 7 to 9 hours
00:10:10
Speaker 1: in the night. And for some reason, if you cannot
00:10:14
Speaker 1: meet minimum hours of sleep, it is a good idea
00:10:17
Speaker 1: to add an afternoon nap in your routine.
00:10:20
Speaker 1: Apart from sleep, the other important part of recovery is
00:10:24
Speaker 1: your nutrition, especially your protein intake. Like I said earlier,
00:10:27
Speaker 1: protein is the building block of the body, and if
00:10:30
Speaker 1: your body has to repair, then protein is a must.
00:10:34
Speaker 1: If you take care of your rest and recovery, then
00:10:36
Speaker 1: only you will be able to go back and repeat
00:10:39
Speaker 1: the intense workout again and again and again. And if
00:10:42
Speaker 1: you're not able to repeat the intense workout again and
00:10:45
Speaker 1: again and again,
00:10:46
Speaker 1: that means you may be overtrained or you may be
00:10:48
Speaker 1: doing too much in your workout. You may have to
00:10:52
Speaker 1: look back in your training programme and adjust, or you
00:10:54
Speaker 1: may have to take a break or a reload and
00:10:57
Speaker 1: repeat the training programme again.
00:10:59
Speaker 1: That brings us to the right side of the equation,
00:11:01
Speaker 1: which is our results or outcomes. When it comes to
00:11:05
Speaker 1: results or outcomes, we have to pay attention to two things.
00:11:08
Speaker 1: One is your fitness levels, and the other thing is
00:11:12
Speaker 1: your body composition. What I mean by fitness levels is
00:11:15
Speaker 1: as you follow your training programme, you should be able
00:11:19
Speaker 1: to see that your performance is going up and you
00:11:22
Speaker 1: are becoming stronger and stronger day by day,
00:11:24
Speaker 1: if you're able to do the workload with more and
00:11:27
Speaker 1: more intensity as time passes. And uh, if this is happening,
00:11:32
Speaker 1: that means your training programme is working and you are
00:11:35
Speaker 1: making progress in your fitness, and the best way to
00:11:38
Speaker 1: know how this is is through maintaining a training log.
00:11:42
Speaker 1: It can be a physical notebook, or it can be
00:11:45
Speaker 1: a digital form. You will have to note down. What
00:11:48
Speaker 1: is your workout today? I'll take an example of going
00:11:51
Speaker 1: to gym.
00:11:51
Speaker 1: If you are going to gym and, uh, doing certain exercise,
00:11:54
Speaker 1: you have to note on how much weights you're using.
00:11:57
Speaker 1: How many reputations are you able to do and all
00:12:00
Speaker 1: the time, this should go up. Either your weight has
00:12:02
Speaker 1: to go up or your reputations have to go up.
00:12:05
Speaker 1: If you're running, then you have to note down the
00:12:08
Speaker 1: timing you have to note down the distance. Or, uh,
00:12:10
Speaker 1: let's say your speed or whatever matters when it comes
00:12:13
Speaker 1: to running. So like that way, with whatever kind of
00:12:17
Speaker 1: exercise you're doing, you should be
00:12:19
Speaker 1: able to track your performance in your exercise. And if
00:12:23
Speaker 1: your performance is going up, that means definitely you're making progress.
00:12:27
Speaker 1: And another aspect of our human mind is, if you're
00:12:30
Speaker 1: not making progress, if you're not improving in something, you
00:12:34
Speaker 1: will start losing interest in it, and eventually you will quit.
00:12:37
Speaker 1: So that is why it is important that you track
00:12:40
Speaker 1: your performance in your workouts and make sure that it
00:12:43
Speaker 1: is going up with time.
00:12:45
Speaker 1: Now let's come to body composition. When it comes to
00:12:48
Speaker 1: body composition, it is about how your body is changing
00:12:51
Speaker 1: with time. More simply, what you can do to track
00:12:55
Speaker 1: your body composition is to track your weight
00:12:58
Speaker 1: if you want to lose weight. Eventually your body weight
00:13:02
Speaker 1: has to go down. And if you want to gain weight,
00:13:04
Speaker 1: your body weight has to go up for that. Ideally,
00:13:07
Speaker 1: you have to track your body weight daily and keep
00:13:10
Speaker 1: tracking your weekly averages. That is because your body weight
00:13:14
Speaker 1: keeps on fluctuating on a daily basis based on several
00:13:17
Speaker 1: factors which we cannot control and account for.
00:13:20
Speaker 1: So that is why you take your weight daily ideally,
00:13:23
Speaker 1: first thing in the morning
00:13:25
Speaker 1: and you take weekly averages, and your weekly average body
00:13:29
Speaker 1: weight has to keep moving in the direction you desire.
00:13:31
Speaker 1: If you want to gain weight, the weekly average has
00:13:34
Speaker 1: to go up. And if you want to lose weight,
00:13:36
Speaker 1: the weekly average has to go down.
00:13:39
Speaker 1: And the second thing when it comes to body composition
00:13:42
Speaker 1: is your body fat percentage. See, the weight is the
00:13:47
Speaker 1: simplest way to track your body composition, but it is
00:13:50
Speaker 1: not the best way because a person can weigh the
00:13:54
Speaker 1: same weight. But his body fat levels may be different.
00:13:57
Speaker 1: You don't want to have high body fat percentages, and
00:14:00
Speaker 1: especially if you're losing weight. You're actually not trying to
00:14:03
Speaker 1: lose weight. You're actually trying to lose the excess body
00:14:07
Speaker 1: fat you've gained
00:14:09
Speaker 1: while retaining your strength and muscle mass. That is the goal, actually,
00:14:14
Speaker 1: and that is why you have to track your body
00:14:15
Speaker 1: fat percentage. And the simplest way to track it is
00:14:20
Speaker 1: to use something called as US navy body fat calculator.
00:14:24
Speaker 1: I'll leave a link to a calculator, which I use
00:14:27
Speaker 1: in the description. You can click on that
00:14:30
Speaker 1: so you have to feel your weight, your height and
00:14:33
Speaker 1: your body measurements in the calculator, and it will show
00:14:37
Speaker 1: you a percentage of body fat, which is not accurate.
00:14:40
Speaker 1: But it is a definite indicator whether your body fat
00:14:43
Speaker 1: level is going up or down. And ideally, if you're
00:14:47
Speaker 1: trying to lose weight, your body fat level has to
00:14:49
Speaker 1: go down.
00:14:50
Speaker 1: And if you're trying to gain weight, you should make
00:14:53
Speaker 1: sure that your body fat levels are not rising very
00:14:55
Speaker 1: quickly because gaining weight is very, very easy. Gaining fat
00:14:58
Speaker 1: is very, very easy, but ideally, when you want to
00:15:01
Speaker 1: gain weight, it is not body fat. You want to
00:15:03
Speaker 1: gain muscle and lean mass, which is a very, very
00:15:06
Speaker 1: slow process, and that is why you shouldn't rush the
00:15:08
Speaker 1: process of gaining weight
00:15:10
Speaker 1: and tracking your body fat percentage will give you an
00:15:13
Speaker 1: idea if you're in the right direction
00:15:16
Speaker 1: and the next thing when it comes to body composition
00:15:19
Speaker 1: is your body measurements, because the US navy body fat
00:15:22
Speaker 1: calculator is taking your body measurements only in select few areas.
00:15:27
Speaker 1: But your fat distribution may not be the same as everybody.
00:15:31
Speaker 1: Everybody stores fat in a different way slightly. That is
00:15:34
Speaker 1: why body measurements come into picture and If you're trying
00:15:38
Speaker 1: to gain weight, you also have to understand if you're
00:15:40
Speaker 1: gaining
00:15:42
Speaker 1: size in the right places. If you're gaining muscle in
00:15:45
Speaker 1: the right places, right. That is why you have to
00:15:48
Speaker 1: take body measurements regularly. Ideally, body fat percentage and body
00:15:53
Speaker 1: measurements you have to take every four weeks. And what
00:15:58
Speaker 1: all body measurements you can take is your waist circumference
00:16:02
Speaker 1: at the naval
00:16:03
Speaker 1: waist circumference two inch above the navel, two inch below
00:16:07
Speaker 1: the navel, your shoulder circumference, your chest circumference, your bicep circumference,
00:16:13
Speaker 1: your forearm circumference, your hip circumference, your thighs circumference and
00:16:18
Speaker 1: your calves. By that way, you can check if your
00:16:21
Speaker 1: body measurements are changing in all the areas
00:16:24
Speaker 1: and last but not the least, you have to track
00:16:28
Speaker 1: how you look in the mirror When it comes to
00:16:30
Speaker 1: body composition. It does not matter if your weight is
00:16:34
Speaker 1: going down or up. It does not matter if your
00:16:36
Speaker 1: fat percentage is going up or down by 1%. What
00:16:40
Speaker 1: matters is how you look in the mirror, and that
00:16:44
Speaker 1: is where you have to take progress pictures.
00:16:47
Speaker 1: And this is one of the most powerful ways to
00:16:50
Speaker 1: track your progress. Every four weeks. You have to take
00:16:53
Speaker 1: your picture from the front side and the back in
00:16:55
Speaker 1: the same lighting condition and in the same place so
00:16:58
Speaker 1: that you can compare it every four weeks. And if
00:17:01
Speaker 1: you keep taking pictures every four weeks, you will have
00:17:04
Speaker 1: a visual comparison between where you started and where you're headed.
00:17:07
Speaker 1: And when you see the change in your body, that
00:17:10
Speaker 1: will be the most powerful
00:17:12
Speaker 1: motivation. And believe me, this is what I have done
00:17:15
Speaker 1: with myself. And this is what I do with my customers.
00:17:19
Speaker 1: And nothing beats taking progress pictures. So now, once we
00:17:22
Speaker 1: have understood each element of this formula, so now it
00:17:26
Speaker 1: comes to the essence of fitness lifestyle. Now that you're
00:17:29
Speaker 1: tracking each of this,
00:17:31
Speaker 1: you know if you're getting your results or no, if
00:17:35
Speaker 1: you're getting results, you'll be motivated to continue what you're doing.
00:17:39
Speaker 1: If you're not getting results, you already know what you're
00:17:41
Speaker 1: doing and what you can change in that. And that
00:17:44
Speaker 1: is how this formula will help you put yourself in
00:17:48
Speaker 1: control of your fitness lifestyle, and this is what it
00:17:52
Speaker 1: takes to have a successful fitness lifestyle to track everything
00:17:56
Speaker 1: regularly and
00:17:58
Speaker 1: make adjustments as per your results, and that is what
00:18:01
Speaker 1: it boils down to in the long run, instead of
00:18:04
Speaker 1: following some kind of method blindly,
00:18:10
Speaker 1: I hope you found this episode valuable and understood how
00:18:13
Speaker 1: to actually go about setting up your own fitness lifestyle.
00:18:18
Speaker 1: And if you like this episode, and if you're still
00:18:20
Speaker 1: not subscribed to this channel, please subscribe now and share
00:18:24
Speaker 1: it with your friends, family and colleagues for whom this
00:18:27
Speaker 1: might be helpful.
00:18:29
Speaker 1: And if you're someone who has failed again and again
00:18:31
Speaker 1: and again in your fitness journey and want to start
00:18:34
Speaker 1: fresh or if you're someone who wants to start for
00:18:38
Speaker 1: the first time, or if you're someone who is already
00:18:41
Speaker 1: into a fitness lifestyle but not getting right results.
00:18:45
Speaker 1: And if you want to check all my free and
00:18:47
Speaker 1: paid courses, workshops, webinars, 1 to 1, coaching everything,
00:18:53
Speaker 1: I'd like to invite you to a special WhatsApp group
00:18:56
Speaker 1: I've created for this purpose. You can join the WhatsApp
00:18:58
Speaker 1: Group by clicking the link in the description. I'll be
00:19:01
Speaker 1: happy to have you in the WhatsApp Group. I'm delighted
00:19:04
Speaker 1: to offer all my free and paid services that will
00:19:07
Speaker 1: be useful to you
00:19:09
Speaker 1: So click on the link and see you in the
00:19:11
Speaker 1: WhatsApp Group. Thank you for tuning in today. I'll see
00:19:14
Speaker 1: you in the next one. This is a always here
00:19:16
Speaker 1: to help you become the best version of yourself.