Tag: lockdown

The self-help predators.

Posted on by Coach Abhi

Read time – 05:00 Minutes

Coach Abhi’s disclaimer : The content written in this blog post is only for general information purpose, and not to be taken as medical advise. The reader is expected to use his or her common sense before using any of this information. I disclaim all responsiblity for any liability, loss or risk, which is incurred as a consequence of the use and application of any of the contents of this blog post.

Special disclaimer : there are legitimate means to improve oneself by taking and implementing advise from experts on productivity, leadership, personal development, successful career, relationships, wealth and other allied subjects. I am writing this blog post not to dismiss such legitimate advise or the contributions of any expert. The intention of this post is to create an awareness of the increasing number of pseudo-experts or gurus who capitalize on selling false hopes on the pretext of providing self-help. The reader can get useful information on finding the characteristics of such shady self-help courses/messiahs so that they can probably save their wallets and time or rescue their close friends who have inadvertently fallen prey to such a toxic culture of self-help. I am not accusing any one particular individual or any institution or any self-help guru or generalize the world of self-help as a hoax.

There are many genuine experts, professionals, writers, speakers, coaches and public figures who have shaped the personalities of highly successful individuals. I can vouch for some of the gurus who have shaped me to be the man I am today! I have been heavily influenced by the concept of dharma (duties), satya (truth), karma (action), and other aspects deriving from our yoga philosophy and our mythology, and the non indigenous concepts from Zen to Stoicism. Be it, Commander Mark Divine’s books, talks and materials which was one of my earliest self-help resources (non indigenous) – life advise coming from a former Navy Seal! I have sought self-help from Ryan Holiday, Tim Ferriss, Susan Cain, Daniel Goleman, Jordan Peterson, Nassim Nicolas Taleb, Eckhart Tolle, and the like from their life’s work. I consider myself lucky to have found the right resources at the right point of time, and I could not have asked for better resources over the last decade. These figures have shaped my way of life and thinking. These are a few examples of real or authentic gurus who are genuine in their content and have the right intentions for their readers or followers. But it is the mushrooming of gurus and their courses, e-books, materials most of which are just a copy-paste from the handbook of “How to become a money making GURU?”

The pandemic and the resulting lock-down has driven the self-help industry on a frenzy! Don’t be surprised if you are bombarded with social media advertisements of “gurus” (of all possible avatars) speaking multiple languages with subtitles prescribing remedies to all your problems. What’s wrong! Of course that’s their job, isn’t it? Are they not doing a good deed by spreading positivity! Can’t we appreciate their time and effort that they take to preach the meaning of life, pursuit of happiness and finding hope? The answer is not as easy as it may seem or the truth may be a lot harder to digest. There are two parts to this business of self-help, while one is about the model of selling false hopes and dreams to the gullible, the other is about making more of such pseudo-experts or pseudo-gurus in from of courses. Don’t you know in less than twenty four hours one can be a counselor, a life coach or even a “guru”!

What concerns me is the fact that the only person seemingly making a big progress, money and success is the “guru” or the icon himself, but not his followers or his fans (cult). This is a business after all, a business where hopes are sold! It has now become the new digital bandwagon, (for some entrepreneurs and the like) with ready templates, and sophisticated marketing tools that can find the perfect market (prey) for their services (false hopes!). And there is a big market out there (of people without a hope), with ever rising mental health issues, suicide rates, substance abuse and unemployment (recession) the world can be an unforgiving place for many who seek an escape route, or a means to get a better life or just a hope! These are the people who fall prey to the inspiring words, quotes or the video bytes which are carefully designed to get their attention.

There is a bait! Most of these toxic self-help courses or pseudo-experts promise big hopes using baits like – financial freedom (making big money), shortcut to fame/stardom, skipping a 9 to 5 job, elitist lifestyle, pursuit of one’s passion, being part of an exclusive cult, extraordinary competency in little time, happy relationships and the like. Having to improve one’s life is often an intuitive choice of many young adults so they turn to the world of self-help. But choosing the right content can be challenge! I believe that one must ask oneself some important questions or think on these lines critically before subscribing to or buying any self-help resources-

  • Did the title overtly or covertly have the typical bait to prompt an impulsive reaction from a prospective consumer like promise of wealth and happiness – or does the course offer an irrational promise of changing one’s life into a fairy-tale by using (buying) their materials
  • Empathetic stance – the origins of the course or the philosophy tracing back to an inspiring story of transformation which often starts with a victim narrative leading to an epitome of success
  • Fabricated video content – large collection of video bytes with motivating videos with powerful visuals and music (most of it predictable in their outcome) using resources from other experts without any credits or acknowledgement to the source – lack of authenticity can be spotted
  • Evidence of credibility – check if the resources or the “guru” has any credible qualifications or work experience or any real ‘skin in the game’ (books under reputed publications or featured on government/federal institutions)
  • Fabricated testimonials – cross check on the testimonials or excessive top rated reviews while paying attention to the average reviews.
  • A ladder structure (note that a legitimate resource may have such a structure but without any irrational outcome/results) – a free e-book leading to courses often demanding subscription fees, one course unlocking another, secret or bonus materials, retreats and getaways (parties) dressed up as life changing events and exclusive memberships (being part of the cult)

Although the core content of any resource cannot be judged right away but a glimpse of the introductory materials, the samples will shed enough light on redundancy of ideas or content being repeated passively, or presented in different tones with unnecessary explanations. The course may not have any tangible yardstick to measure the effectiveness of the course or the progress expected, or a action-plan to objectively take step by step action. It is virtually impossible for the average consumer to even understand the fact that he was entrapped or that he is just a means to make someone else rich. These counterfeit self-help courses are carefully constructed with a win-lose outcome where the consumer (seeker of hope) is made to accept the fact that he did not try hard enough or he did not do his homework! But the winner is always the guru (the mastermind who sells hope).

All these may sound familiar once you start to pay attention. Take a close look for yourself and carefully analyse the scripted talks, and the self-help e-book click baits and other “free” resources which are apparently worth thousands of dollars which are given out (for “free) just for an exchange of your email! Dig further and you will discover retreats, getaways that are going to put the consumer (hope-less person) into further debts (hopelessness) they cannot come out of. So much for self-help or self-destruction! Little do the consumers realise that the false sense of security created temporarily, the false confidence or the feeling of belongingness that compensates for the lack of any real progress or development. Self-help is not easy, as it takes a particular course of time of one’s development facing the ups and downs of life to learn from experiences. It is not a mistake to be striving to be the best, or seek to improve one’s life but it is important to know that there is no such thing as a perfect life. It is not necessary to be a millionaire to be happy, or to be an expert to make a living, or one’s life’s need not be always be in a state of good health, free of stresses, financial stability, and happy relationships. But to embrace all of it, facing adversities, and overcoming them!

The truth is – there are profiteers of selling hopes. Don’t be a prey!

Quote to ponder over – “A stoic is someone who transforms fear into prudence, pain into transformation, mistakes into initiation, and desire into undertaking.” – Nassim Nicholas Taleb

Coach Abhi is a ‘Strength Coach’ holding a Master of Physical Education and Sports Sciences (M.P.Ed NET) with a meritorious national level competency in his academic discipline. His content comes from coaching/training/learning experience of 10000 plus hours. Detailed bio here https://shakti.fitness.blog/author/

All rights reserved. Copyright © Abhijith Ravindra undefined

In the next episode I talk to Dr. Usha Hegde, a triathlete and a marathoner who recently earned her BQ (Boston Qualified), and stands at the top of the table of Ironman India rankings in the Women’s category. An interesting discussion of the fifth episode of Shakti Podcast releasing on the 3rd June, 2020. Podcast available on Spotify, JioSaavn and SoundCloud.

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The ‘Core’ confusion.

Posted on by Coach Abhi

Coach Abhi’s disclaimer : The content written in this blog post is only for general information purpose, and not to be taken as medical advise. The reader is expected to use his or her common sense before using any of this information. I disclaim all responsiblity for any liability, loss or risk, which is incurred as a consequence of the use and application of any of the contents of this blog post.

Warning : Some of the exercises found in this blog post may not suitable for those with issues of spine, high blood pressure and cardiovascular diseases.

A strong core does not mean sporting a six pack abs. It goes beyond what the eyes can see. A strong core training program must have a combination of exercises to strengthen all the muscles of the abdominals, obliques, and the lower back. Often poor selection of exercise and faulty training methods result in a weak core. The lack of correct training knowledege, myths and an increasing number of general population with back aches/pain is what I have termed ‘core’ confusion!

While the core anatomy, exercises for core, and their training methods can be eloborated in a book itself (yes, it is that big of a topic), this blog post aims to simplify core training giving the reader enough information on exercise selection, frequency and training program to develop their own routine. Limited exercise selection, specificity, ease of execution, and scope for progression are the criteria used for the recommendations.

What is the core? In exercise sciences the term encompasses a larger meaning. The core is the term used in reference to the following muscle groups of the torso which include the rectus abdominus, transversus abdomials, internal and extrenal obliques, the quadraus lumbordum, the spinal erectors, the multifidus, and the muscles of the hips. This term is most of the times misused in the gym ‘jargon’ which is synonymous with ‘abs’. Back in the mid 2000s there was an emerging trend of ‘functional training’ for core with a lable of ‘sport specific’ making it seem that as if only few sports demand such abilities. As a fall out there were attempts to “invent” core exercises or some bizzare appratus adding to the confusion.

A good coach or a S&C professional (strength and conditioning) understands the importance of prescribing exercise routines which are generic, low risk, and integral. A core routine is not an application of execise as a ‘sport specific’ one, but to maintain/improve overall function, injury prevention, and maintain good posture. (Yes, one of the secrets of good posture is a strong core.) There are advanced exercises for atheltic population which demnad more proficiency, effort and apparatus. (Not in the scope of this post.)

Before we move to the exercise section, it is worthwhile to understand what not to expect from these exercises so I am busting some myths on ‘core’ strength (ones I have come across often) –

  • the exercises are not an instant remedy for your back pain.
  • there are no secret exercises that elite athletes perform.
  • six packs – it is only a result of low body fat percentage.
  • core training need not be performed everyday.
  • skipping core training does not make the midsection fat.
  • it does not cure (no credible evidence) any gastrointestinal disorders.
  • it will not keep your waistline lean or shredded.

Reccommended Exercises – The exercises recommended here are general exercises which can be performed by anyone (athletes/non-sportspersons) at home without any apparatus. For purpose of simplification the exercises are grouped under A, B, C, D , E and F. There are only two options to choose in each group. You can pick one exercise from consecutive groups and perform them as a superset for five repetitions each. Note – an exercise with static next to them means it is an isometric exercise to be held for ten seconds.

  • A : Leg Lowers or Hollow Body Rocking (Static)
  • B : Arch Body Up or Prone Leg Lifts
  • C : Modified Sit Up or Crunches (Toe touch)
  • D : Side Bends or Side plank (Static)
  • E : V Sit or Leg Thrust
  • F : Windshield Wipers or Russian Twists

Example : Select one exercise from A and B, perform five repetitions each without rest. This is a super set. Repeat three super sets with a ninety second rest interval between supersets. The entire routine will have three super sets from – A & B, C & D, and E & F. Time taken to perfrom this will be approximately fifteen minutes. A beginner will find this as an optimum intensity giving him or her enough recovery time before the next session which can be scheduled after two days with a different combination of super set.

The ‘abdominal hollowing technique’ or ‘bracing’ ‘draw ins’ or ‘stomach vaccums’ is a lost art of core training which was a powerful tool used by old school strong men. This can be performed in a variety of positions and used as a specific exercise for the ‘transversus abdominus’. Not only this technique improves the core stability but also improves lung capacity. To do this, lie down on the floor with the pelvis in neutral position, the knees are bent – perform an suction of the abdominals (relaxing the abs and exhale at the same time) as if the belly button is sinking to the floor. Hold this for ten seconds. Perform this lying down supine to start with and then attempt in this technique in sitting, standing, kneeling, lying down prone and lying down on the side. A bent arm plank can be done with this ‘bracing’ technique as a challenge. These exercises can be performed before starting the core routine as preparatory exercises.

Exercise demonstration by Coach Abhi

Keeping in mind all the principles, it is possible to create a simple yet effective core routine. I hope that you can make the most of this information. You will find me demonstrating these exercises in the attached video, please use it as a learning aid. For further information, you can send a query using the contact form with post title as subject.

Hope that your ‘core’ confusion is now clear!

Yours strongly,

Coach Abhi.

QUOTE THAT INSPIRED ME TO WRITE THIS BLOG POST

“It isn’t the mountains to climb that wear you out; it’s the pebble in your shoe.” – Muhammad Ali.

All rights reserved. Copyright © Abhijith Ravindra undefined

Coach Abhi is a ‘Strength Coach’ holding a Master of Physical Education and Sports Sciences (M.P.Ed NET) with a meritorious national level competency in his academic discipline. His content comes from coaching/training/learning experience of 10000 plus hours. Detailed bio here https://shakti.fitness.blog/author/

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Setting up your own home gym.

Posted on by Coach Abhi

Coach Abhi’s disclaimer : The content written in this blog post is only for general information purpose, and not to be taken as medical advise. The reader is expected to use his or her common sense before using any of this information. I disclaim all responsiblity for any liability, loss or risk, which is incurred as a consequence of the use and application of any of the contents of this blog post.

This blog post is mostly suitable for those

  • who intend to setup a home gym after the lockdown looking for a plan to execute.
  • who have an existing home gym having more than the necessary tools – time to downgrade.

The invasion of nCovid-19 will permanently change the way we live our lives creating new norms of lifestyle. As I am writing this, we the entire nation of India are under a lockdown which is now slowly taking a toll on the physical and mental health of the general population. With all the gymnasiums, activity centres, yoga studios and dance schools shut, we are left with little or no physical activity (exercise). The present circumstances and the degree of danger presents a big challenge to venture out for a jog or a run as we risk violating social distancing.

There are plenty of workout apps available which will let you train without any equipment or apparatus. Most of these are good enough with a simple formula of combining interval training, basic dance moves and rudimentary exercises, while other apps use guided yoga progressions, mindfullness practise and social credits giving you a temporary but much needed drive to continue your training. Apps can get stagnated after a point of time if content becomes too monotonous. It is recommended that every hosusehold having a ‘home gym’ which is small space dedicated for physical training (indoor or outdoor) with some basic strength equipment or apparatus, no not the treadmill or the elliptical.

In order to keep the home gym minimalistic we can keep a space constraint of six square feet with not more than three things costing not more than an annual subscription to one of those fitness apps. A combination of a kettlebell, a pair of gymnastics rings, and a jump rope is the most simple home gym that you can have matching these criteria we have defined. The three equipments suggested here can be replaced by dumbells, suspension trainers, and a boxing bag. So long as you can setup your home gym using limited space, three equipments, and a restricted budget the idea of home gym is worthwhile.

Your home gym must be located ideally in your personal space like a bedroom or dressing room or utility room so that you start training after or before a particular daily ritual. We are creatures of habit, and our behaviors are not accidental. Your home gym is not the gym of the living room. This is the last place to have the gym as you are very likely to leave the apparatus untouched leaving it only for display. To make the most of your training have a board on the wall to document the training or write your daily training goals. Strength goals achived keeps you going for further gains.

If you have a home gym with a lot of things which are not used, you are better off trading them (treadmill/elliptical) with something of more utility. Before the demand for exercise apparatus spikes or a scenario where you virtually do not get any equipments, it is time that you visit your local sports store (after the lockdown) to shop for your home gym. Get them online if you are lucky enough. Avoid unncessary purchases, stick to the rule of thumb of investing in not more than three things costing not more than an annual subscription of Netflix. Before the next wave of crisis hits us, let us be prepared to perfrom strength training in your own home gym. This may not be of high priority as of now indeed, but training in your own home will keep your morale up and offset the risk of sedentary living. Strength training prepares you for emergencies that you might face in this time of crisis.

In the next blog posts I will be writing on the basic strength exercises that you can perfrom with coching inputs. Keep your spirits up!

Yours strongly,

Coach Abhi.

QUOTE THAT INSPIRED ME TO WRITE THIS BLOG POST

“What you seek is seeking you.” – Rumi.

Coach Abhi is a ‘Strength Coach’ holding a Master of Physical Education and Sports Sciences (M.P.Ed NET) with a meritorious national level competency in his academic discipline. His content comes from coaching/training/learning experience of 8000 plus hours. Detailed bio here https://shakti.fitness.blog/author/

All rights reserved. Copyright © Abhijith Ravindra undefined

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