Wednesday, 30 September 2015

Update on Sep Fitness Goals and Setting Goals for October

Quick update on the Sep fitness goals. I had posted a goal of 20 miles of jogging and 100 miles of biking. I finished on 10 miles of jogging and 70 miles of biking. Oddly enough, i do not feel any disappointment on missing out on achieving the goals. Am fairly happy with the progress made and am keen on building upon these goals in October.

For Oct, am going to focus only on Biking and am going to fix a higher target :) My target is 150 miles and am excited to go after this goal! The other thing that am going to do is get friends who are interested in biking to join me in my rides. Am going to have lots of fun this month for sure :)

Monday, 14 September 2015

Being Human

Being Human

When you are courageous enough to open up
And expose your vulnerabilities to others
You are being Human

When you peel off your outer layer
And share whats true within you
You are being Human

When you share your true dreams and desires
Without judging yourself harshly for past failures
You are being Human

When you admit to your failures and fears
And still stand up to try, try and try again
You are being Human

When you deeply and genuinely care
For other's success as much your own
You are being Human

When tears of gratitude overwhelms you
And you realize the power of love and service
You are being Human

Wednesday, 9 September 2015

Fitness Goals - September

I had earlier posted about doing specific activities on a daily basis. For this month so far, out of 9 days, i was out of town for 2 days and out of the remaining 7 days, i ended up exercising only on 4 days. I biked for a total of 15 miles on 3 days and jogged for 3 miles on the other day.

While, i will continue to strive to bike/jog on a daily basis, i also want to keep a target for the month. My Goal for this month is to complete minimum of 100 miles of biking and 20 miles of jogging by September 30. I also have a number of travel related plans on weekends where i will focus on Hiking.

I have to focus and really make the weekdays count. Excited for this month and hopefully will meet the goals!

My First Speech at Toastmasters - Humour Contest

I had wanted to join Toastmasters for a long time and finally got myself enrolled about a month back. At the end of the first session, the toastmaster for the day announced that there would be a humor contest (5-7 minute speech and evaluation) conducted within the club level 3 weeks from then. The winner of the contest would then proceed onto Area, City and so on. As the toastmaster asked for volunteers to enroll in any of the roles (Both for Speaker and Evaluator), i jumped in, confirming to him that i would be one of the speakers. 

I figured that it would be a great opportunity to get past my comfort zone and the earlier i jump in and actively participate, the faster would be my learning. Of course, i did not want it to be my first speech (The first speech is called Icebreaker - Its a speech to introduce yourself in 4-6 minutes) and wanted to quickly complete my Icebreaker speech in the next 2 weeks. As it turned out, the next 2 weeks' slot was already full and i had no real practice before the contest.

I took a long time in deciding the topic (virtually 2 weeks) as i was not sure whether the initial topics i was considering would appeal to a global audience (The group had Americans, Chinese, Koreans and Indians). Finally, a week before the contest, i decided upon a topic and within a few hours, had my speech ready. I spent the next few days rehearsing time and again in front of my wife (unfortunately she had no choice :)). 

I was a little nervous as i was not confident enough about my ability to deliver big on humour. As i started off, i grew more confident and actually ended up delivering my speech pretty well. There were quite a number of laughs and at the end, i got thumbs up from a number of folks. I felt fantastic and actually thought that maybe i could end up winning the contest. 

As it turned out, i finished second but honestly i was totally excited and happy that i had gotten through my first speech without any glitches. Post the session, i went around asking for feedback and figured out that the evaluation was not just on the content and laugh counter but also on body language and facial expressions (those were the areas that i have to work on). It felt great to receive really constructive feedback and just strengthened the positive vibe that i have towards toastmasters and specifically this club and its members.

Am sharing the speech below. As per the structure, the speech should have an opening, then the body or crux of the speech and a closing. It was 5-7 minutes long. (Hopefully it will bring a few smiles to your faces :))
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Impromptu Lying Syndrome!

Have you ever faced a situation where someone is talking to you and somewhere in the middle of the conversation, you mind just switches off (I call that going into La-La land).  You start nodding your head, you keep saying hmmm, hmmm and when you are interjected with a question, no matter what the question actually was, you say ‘Yeah – I agree’! or ‘Good for you’ or ‘Makes sense’. Makes sense - This was what I told a friend of mine, who wanted my advice on proposing marriage to a girl he had a crush on. As I later found out, he had known the girl only for one month and well it is safe to say that he ended up with egg on his face. Talk about bad advice!

Dear Toastmaster, my fellow toastmasters and guests, I welcome you all into my world of impromptu lying syndrome. Now what is impromptu lying – Simply put, I used to have very little attention span, but I lacked the courage to admit it and ask again and more often than not, Impromptu lying used to be the way out. Back then, I used to call it ‘The Great Escape’. I never used to think of it as a negative aspect of my personality until a few recent experiences forced me to re-think.

Last year, at work, I organized an event where my Business Unit head, a Senior Vice President came to address a large gathering of 1000s of our company’s employees. I felt really excited to listen to his vision for our practice. After the initial few minutes, he mentioned something about taking an idea from inception to execution. Ah Inception – Christopher Nolan, Leonardo DiCaprio, the concept of dream within a dream within a dream – What a bunch of geniuses! Suddenly, I woke up from my dream state and noticed that the audience was applauding. Post the event, my boss introduced me to the SVP and I complimented him on an enlightening and inspiring speech. My boss then proceeded to voice the following words ‘Manoj – I know you really liked the speech and probably will have the key points jotted in your head. Quickly publish the key insights from the SVP’s speech – We need to share it quickly with the other executives’.

That really did not help! Did it? Talk about getting into a soup!

Well, I somehow managed to speak to a few colleagues at work and put together the key insights but at home, it is an entirely different ball game. My wife has this habit of running me through the list of activities that she plans, for me, and that too late in the evening. She had this cousin, travelling down from Chicago and asked me to pick her up at the airport. She then added a number of details however my mind recorded them as Blah Blah Blah Blah Blah. As I started for the airport, my wife asked me whether I had planned for everything. As usual, Impromptu lying syndrome resurfaced and I scolded her for repeating every single thing to me again and again.

I was particular about being punctual and landed at the airport with my car 5 minutes in advance. As I entered the lobby, I saw her cousin walking towards me with a 2 year old kid. Oh my god – This is not that unmarried cousin, this is the cousin with a kid. At the same time, my message box popped up and I saw a message I had received from my wife – ‘ DO NOT forget to pick up the child seat from your friend and insert in our car’. There, I was, in front of my wife’s cousin, utterly speechless. Not because of what I needed to say to her. I can always come up with an excuse. But I knew, back home, I was dead meat! Then and there, I decided, I needed help. I needed to get rid of the impromptu lying syndrome and actually start to listen.

Well, I learnt quite a bit from these experiences.

A – Impromptu lying is a lot of fun when the people around you have to face the music not yourself

B – When you are presenting or conversing, never take the audience for granted – You never know when they take off into La-La land

C – You truly want to Listen, Start with your Wife and take help from Toastmasters

Thank you!

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P.S: I gave my icebreaker speech this week and it went off pretty well. Compared to the icebreaker speech, the humour speech was much more difficult to prepare and deliver but was a great learning experience. Hopefully, i will keep getting better and deliver many more speeches in the near future!

One more thing - It does not matter where you reside in, do join toastmasters if you want to get better at communication. And i guarantee you that you will have a lot of fun and learning in the process!

Thursday, 20 August 2015

Insights on Changing Habits (Based on an e-book by James Clear)

I have the habit of reading up interesting blogs and specifically around self development. This week, I happened to come across a website by James Clear and as soon as I got into his website, I was directed to download a couple of free e-books. I downloaded one around Habits and it turned out to be one of the best posts that I have ever read about Habit change. I would strongly urge anybody interested in Habit Change to check his website (www.jamesclear.com) and read the e-book around transforming habits. For others though, hope you find my commentary and learnings from the book, useful.

James starts off by stressing on the importance of habits and routines as opposed to transformational change and focus on results that most of us obsess with. As opposed to the usual concepts of will power and motivation as fundamental cornerstone to change, James points to a 3 step (3Rs) process:

  • Reminder
  • Routine
  • Reward

While this sounds counter-intuitive, when I reflected on some of the key changes that I have implemented (Eg: Fitness), having a clear reminder and following through as a routine has been more beneficial than my earlier approach of focusing on results and willpower (It has almost always flagged!). 

The other important point that James stresses is to start with small goals and get to achieving consistency as opposed to time bound and goal based approach. Again, this set me thinking as I have always struggled with consistency and have always been obsessed with pushing my limits. To be honest, after biking for 25 miles, I have only biked one more time in the last one week (covered around 10 miles) as I wanted to set aside sufficient time to push myself. Similarly, I have been jogging only once a week (3-4 miles with a friend) and procrastinating on other days saying to myself that anything less is not good enough. After reading this. am convinced to just jog/bike as often as possible (Even a few miles is fine) as cumulatively, this will strengthen the habit in the long run and lead to better and bigger benefits. 

To keep at the 3Rs approach, James stresses on envisaging a Habit as an Identity based Habit. For example, as opposed to focusing on weight loss as a goal, it is better to inculcate the thought that we are the type of person who works out/moves a lot. For beginners, it makes sense to buy a pedometer and just focus on taking more steps each day, while strengthening the identity of being somebody who moves more each day. This is an area that am going to focus on and build my habits around the type of identity/person that I want to become. It was a fantastic insight as more often than not, the identity that we develop automatically pushes us to act on certain things without relying on external motivation or additional willpower. 

James covers other key pointers as well, but to me, the top insights, illustrated above, is enough to make this e-book a Must Read! Now, over to Consistent and Continuous Action!

Sunday, 9 August 2015

My Group Biking Experience

Last month, I decided to join groups that will push me to improve my fitness level, be it hiking or biking. I have been riding my hybrid bike for the last several months but it has always been short trips of 3-4 miles. I always knew that there are group biking sessions conducted by Performance Bicycle store in my area that accommodate beginners as well but I have always procrastinated on it as I felt that i was not there in terms of my fitness yet. This week though, I thought that I will just try it out, and even if I fall behind, it is fine and that my objective should be to complete the ride.

Woke up at 7 am. Did some stretching and then headed to the Performance Bicycle store that was 4 miles away. It felt fantastic to drive in Pleasanton given the phenomenal weather (25 degrees or so) and I hardly broke a sweat in reaching the place. I checked in and found that there were a total of 5 guys apart from me and all of them were semi-professionals. They informed me that it will be a 15 mile trip and that we will cover a few hills nearby but nothing really strenuous. I was totally kicked and reminded myself that as long as I stick with the group, I can push myself and get this done.


We started off and the initial 20 odd minutes went fine. We drove at a reasonable pace and there was not much breeze either. I just kept chanting to myself ' Am part of the Biking Pack' like a 100 times and was grinning ear to ear as I kept riding and thought to myself 'this was not as difficult as I thought it would be'. Soon, we reached close to a hill and the wind really started to pick up. I soon found myself behind and however much I pedaled, it felt that the bike just would not move forward fast enough. Soon enough, the entire pack went ahead and I could not even sight them in front of me.

The wind keep blowing and soon enough I felt like my energy was spent with every additional pedal I took. My legs started paining like hell and soon, I went from tired to exhausted. As I stopped and took a quick gulp of water, my mind went like 'This was way too soon - You just are not ready enough to be doing this as part of a group. Should u just quit? God knows how far up this hill is?' The other part of me went like 'No way u can quit -The whole objective was to complete this ride - Just keep pushing yourself. Don't worry about the group waiting - Just focus on taking one step at a time'. I decided to obey this thought and started chanting ' You can totally do this' over and over again and slowly inch by inch, pushed myself for what seemed like an eternity till I spotted the group ahead waiting for me. The climb was done and as I went up to them, they were pretty encouraging and brushed aside my apology of keeping them waiting for me.

I thought I was pretty drained out but what happened next was an incredible experience. We started the downhill ride and it went quickly from fast to ridiculously fast. The wind hit my face and I felt an incredible rush of adrenaline. In no time, the smile was back in my face and I felt totally refreshed. We continued like this for the next 15 odd minutes and I was thrilled to keep pace with the group albeit on a flat track. Soon enough, the next hill came up and I found myself left behind pretty quickly.

But by now, I had given up thoughts of quitting and pushed myself going on (pretty slowly though - The wind and the incline made the ride killing). I continued chanting 'You can totally do this' again and again and after what seemed like a long time, I again caught sight of the group waiting for me. They gave me 'High Fives' once i reached and commented that the downhill would make the experience totally worth it. And worth it, it was! It was one of the most blissful and incredible experience as we came down like the wind and once again I found myself totally refreshed and energetic.



We continued for some more time and the 3rd hill came along. This was much smaller and we got this done quickly and soon we headed back to the biking center. As we completed the ride, I was thrilled as I realized that I had achieved what I set out to do even though it was way more difficult than what I had imagined. It was incredible to have such a supportive group and I thanked each member of the group for their guidance (Performance Bicycle - Thank You!).

It was an incredible experience and even though I am nowhere close to the fitness levels of this biking group (and Bikers in general), am proud to have overcome my feeling of inadequacy and to have taken the all important first step. Now it is up to me to keep continuing this, keep pushing myself, keep overcoming the limitations that my mind keeps reminding me and hopefully one day, I can call myself a biker!

Friday, 31 July 2015

Diet Plan Changes - August

I have been deliberating on whether i need to continue following a Vegan diet. While it has been hugely beneficial so far, there are dairy products such as Curd and Ghee that i believe are essential for overall nutrition. From a challenge standpoint, i have already proved that i could stick to a Vegan diet by following it for 100+ days. From an ethical/moral perspective, i do not feel that strongly about dairy or animal byproducts. Maybe, i might decide at a later point of time to go back to a full vegan diet, but for now, i am going to stick to the current diet and include curd and ghee into my diet plan.

There are a couple of areas that i could improve though. I have been regularly eating french fries and Popcorn regularly at office. I have also been buying and eating banana chips from a certain indian outlet. It seems a little hypocritical to blog about following a healthy dairy free diet while at the same time giving into certain cravings on junk food. So for this month, i am committing to completely giving up French Fries, Chips and Popcorn, both at office and outside :)

Apart from these changes, am going to continue with the 3 liters water intake. I have been juicing using my Nutri-Ninja blender and am going to eat more nuts (Badam/Pista/Mixed nuts) this month.

Hopefully, i will continue to see more positive changes in my health as i continue towards my goal of becoming fit, fitter and fittest!