ravi-summan-wellness

Ravi Summan Wellness January 2024 newsletter

ravi.summan1@btinternet.com (Ravi Summan) — Mon, 08 Jan 2024 15:05:17 GMT

Happy New Year

Happy New Year! I hope you all had a wonderful festive season and took time out to rest, reflect and enjoyed time with your family and friends. In this season, it is natural to indulge in your favourite desserts, allow yourself a treat and take some time out to rejuvenate.

January has traditionally been a period where we intend to implement our vision and goals for the year(s) ahead. However, we have all experienced times when life does not always go as planned and thus the importance of being able to pivot and adapt to constant change which is a certainty throughout our lives.

Throughout last year, I often got asked by men and women in the corporate field and other professions about guidelines for eating during a busy day in the workplace and with family responsibilities, how can you fit in a training routine? My firm belief is some exercise training each week is better than doing nothing. For example, you may not able to spread your workouts on weekdays and thus training just on the weekend is more practical, the key is to do a level of physical activity and keep active.

Your Path to Achieving Goals

Previously I have referenced Dry January, this runs in the UK from the 1 ^st – 31 ^st January and basically encourages participants to be alcohol-free for the month. Dry January officially started in 2013 with 4,000 people and has come a long way since with over 100,000 taking part in 2020. However, it all started in 2011 when Emily Robinson signed up for her first half marathon which took place in February and the results she gained from not drinking alcohol were increased energy, weight loss and better sleep.

Those who have taken part report;

Noticing their skin getting brighter
Saving money!
A general improvement in their health
Better sleep
Drinking healthier year-round

To recap, research published in 2018 in the British Medical Journal also found that a month off from alcohol;

Reduces diabetes risk
Lowers cholesterol
Reduces levels of cancer-related proteins in the blood

For those who have ever tried Dry January, please do share your experience. More details can be found at the Dry January website. It’s packed full of hints and tips:

https://alcoholchange.org.uk/get-involved/campaigns/dry-january

New Podcasts and Media Content Being Released

During previous years, I have been fortunate to have hosted both Bhavisha Pankhania and Kam Dehal as my guests who shared their insight in yoga and life after the pandemic. The Ravi Summan Wellness podcasts can be accessed from Apple, Google and Spotify podcasts. On ravisumman.com [RS1] , you can also listen to them from the resources section.

More news on forthcoming podcasts with wellbeing practitioners and medical professionals will follow. For anything you would like to have covered in forthcoming content, please feel free to email me at; info@ravisumman.com

How Will You Exercise at Home?

Although we have made some adjustment in our personal and working lives after the pandemic, the option to exercise at home will remain a suitable choice for many. Variety of exercises aligned to your specific fitness goals is supported by the range of exercise equipment you will find in a gym. At the same time, you can still make progress in your fitness goals by training at home. It only takes some equipment - dumbbells, kettlebells, an exercise mat and a step box.

I would also like to add that whether you train at the gym or at home, by changing your training routine every six weeks or similar frequency, forcing the muscles to adapt to change will support the stimulus needed to deliver the results. For more advice on the required exercise routine and eating plan aligned to your body type and goals, book your free consultation now by contacting me: info@ravisumman.com

The following are some examples (not exhaustive) of exercises you can do while at home:

Chest:

Push ups from the floor using your own bodyweight (you can also use a medicine ball to work on mobility and coordination of movement)

Using a flat bench, incline bench and dumbbells, barbell for free weight training such as:

Barbell or Dumbbell flat bench press

Dumbbell pullover

Dumbbell flys

Shoulders:

Dumbbell Press

Dumbbell Side and Rear Lateral Raises

Back:

Wide grip or narrow grip chins (if you have access to chinning bar in your home gym)

Bent over Kettlebell rows or Dumbbell row using flat bench

Stiff leg deadlift using dumbbell (great for hamstrings too)

Back extensions on the floor using your own bodyweight

Legs:

Dumbbell squats

Dumbbell lunges (you can also use a step box to add additional intensity)

Kettlebell squats using a wider stance which works more on the inner thighs

Single leg squats
Calf raises using a step box

Core:

Plank to the front and side ( hold for at least one minute or longer while keeping balance. For those new to this, practice makes this possible. )

Abdominals:

Leg raises on floor (keep lower back on floor with legs straight)

Abdominal curls (keep lower back on floor to isolate abdominals)

Please Note: Before starting any exercise or fitness training programme, please contact your GP or doctor if you have any underlying health conditions.

If you’re interested in finding out more about how we can help you reach your goals and train at home or in the gym, please do get in touch.

How to Take Action in achieving your goals in 2024?

We all experience thoughts when we try to set specific goals which can be practical to pursue with a timeline. My feelings on this are goals do not always have to be about success in business, you may desire more time to yourself and with your family or to focus on other personal development.

What are your personal goals in 2024 and Why?
What do you want to experience for you, your business / career, your family?
What are your health and wellness goals during this year?

As I have also experienced failure during the pursuit of goals, I have learned by admitting when a mistake is made and taking immediate action to learn from it, it enables achieving that goal. Please may I also share with you that as each of you are unique in your own way, you all can improve your overall health and take your fitness to a higher level.

For any guidance on where to start first with goal setting or on the right training and eating plan for you, you are welcome to book your FREE initial consultation now by emailing me at: info@ravisumman.com

Lets make this your year to experience better health, happiness and success.

Wishing all of you the best.

Ravi Summan January 2023 news letter

Mon, 30 Jan 2023 09:38:29 GMT

Happy New Year! I hope you all had a wonderful festive season and took time out to rest, enjoyed with your family and friends. This is also the time where many set goals for the year ahead.

In 2022, we gradually adjusted to life after the global COVID-19 pandemic. Today in the workplace across the UK and globally, it is common for a range of organisations to provide a hybrid type of working environment. I often get asked how many times would one be expected to be in the office and work from home? Whatever your mode of working, health and wellbeing is a theme that has rightfully gained more importance. It is encouraging that there are still initiatives supporting a work life balance and for the workforce to have access to wellbeing resources.

With the growth in returning to the office or workplace, exercising at home will remain part of a weekly training regime. However, it is important to use the gyms for variety of exercise and cardiovascular machines to meet your fitness goals. On this note, what does your weekly training routine involve?

New Podcasts Being Released in 2023

During last year, I have been fortunate to have hosted both Bhavisha Pankhania and Kam Dehal as my guests who shared their insight in yoga and life after the pandemic. The Ravi Summan Wellness podcasts can be accessed from Apple, Google and Spotify podcasts. On this site, you can also listen to them from the resources section.

What are you doing different in January ?

January traditionally has been the month for setting new goals and resolutions as well as for trying something new. You have heard of Dry January, this runs in the UK from the 1 ^st – 31 ^st January and basically encourages participants to be alcohol-free for the month. Dry January officially started in 2013 with 4,000 people and has come a long way since with over 100,000 taking part in 2020. However, it all started in 2011 when Emily Robinson signed up for her first half marathon which took place in February. She didn’t like running but found the training was easier if she didn’t drink. She also loses weight, sleeps better and feels like she has more energy too. In 2021 Emily joins Alcohol Change UK and gives up drinking in January again, It is packed full of hints and tips:

Those who have taken part report;

Noticing their skin getting brighter
Saving money!
A general improvement in their health
Better sleep
Drinking heatlthier year-round

Research published in 2018 in the British Medical Journal also found that a month off from alcohol;

Lowers blood pressure
Reduces diabetes risk
Lowers cholesterol
Reduces levels of cancer-related proteins in the blood

It has been reported in the past that alcohol is a major risk factor for death, ill-health and disability for people aged 15 – 49 in the UK.

For those who have ever tried Dry January, it would be great to hear from you. More details can be found at the Dry January website. It’s packed full of hints and tips:

https://alcoholchange.org.uk/get-involved/campaigns/dry-january

How Do You Exercise At Home ?

While the gym provides a range of exercise equipment and classes for all levels of fitness, you can still make gains by training at home. It only takes some equipment - dumbbells, kettlebells, an exercise mat and a step box – you really can push forward with your training. Here are some examples of exercises you can do using your own bodyweight or some equipment;

Chest:

Push ups from the floor using your own bodyweight (you can also use a medicine ball to work on mobility and coordination of movement)

Using a flat bench and dumbbells, other ways to exercise your chest:

Dumbbell flat bench press

Dumbbell pullover

Dumbbell flys

Shoulders:

Dumbbell Press

Dumbbell Side and Rear Lateral Raises

Back:

Bent over Kettlebell rows or Dumbbell row using flat bench

Stiff leg deadlift using dumbbell (great for hamstrings too)

Back extensions on the floor using your own bodyweight

Legs:

Dumbbell squats

Dumbbell lunges (you can also use a step box to add additional intensity)

Kettlebell squats using a wider stance which works more on the inner thighs

Single leg squats
Calf raises using a step box

Core:

Plank to the front and side

Abdominals:

Leg raises on floor

Abdominal curls

NOTE: Before starting any exercise or fitness training programme, please contact your GP or doctor if you have any underlying health conditions.

If you’re interested in finding out more about how we can help you reach your goals and train at home or in the gym, please do get in touch.

How Will You Achieve Your Goals in 2023 ?

Over the festive season it is common to have a little bit of overindulgence, as we start the new year, what are your thoughts on the following:

What are your personal goals in 2023 and Why?
What do you want to experience for you, your business / career, your family?
What are your health and wellness goals during this year?

Please always remember that it is never too late to fulfil your potential, get the physique you want or improve your overall health. If you have goals or need guidance on where to start first and could do with some support to ensure you make those happen, we can most certainly help!

Book your FREE initial consultation now: https://www.ravisumman.com/schedule and let’s make this year a success !

Wishing all of you an enjoyable year of good health, success and happiness.

Ravi Summan Wellness January 2022 Newsletter

ravi.summan1@btinternet.com (Ravi Summan) — Wed, 26 Jan 2022 16:53:27 GMT

Happy New Year to you and your families. I hope over the Christmas season you enjoyed a rest, invested in yourself and had time with your loved ones. As the year began, we are continuing to live in a time of change. The last two years has been very difficult and challenging with uncertainty brought upon by the global pandemic.

With the growing focus on wellbeing and mental health, many organisations and corporates that I work with have initiatives to improve employee wellbeing. For example, there are access to online exercise classes and health webinars which take place at least once a month or quarter. I am glad to hear of stories in the workplace of more employees committing time to an exercise routine and eating healthier.

My feelings on health and wellbeing remain in that it does not matter what stage you are at in your life. The path to better mental and physical health is a journey and it requires practice each week throughout the year.

STOCKLEY PARK - JOIN US FOR A SESSION ON HEALTH AND WELLBEING:

I am humbled to be given an opportunity to share my experience as a guest speaker to organisations at a lunch and learn virtual event at Stockley Park, Uxbridge.

In this session, I will be discussing how you can take practical steps in a busy life to improve your health and fitness. The event takes place on Friday 28th January from 1pm to 2pm afternoon UK time. In the next newsletter, I will be sharing feedback from the event.

Please visit Stockley Portal for more info!

Are You In Need of Some January Inspiration?

January is a great month for setting new goals and resolutions as well as for trying something new.

Let’s start with Dry January. Dry January runs in the UK from the 1 ^st – 31 ^st January and basically encourages participants to be alcohol-free for the month. Dry January officially started in 2013 with 4,000 people and has come a long way since with over 100,000 taking part in 2020. However, it all started in 2011 when Emily Robinson signed up for her first half marathon which took place in February. She didn’t like running but found the training was easier if she didn’t drink. She also loses weight, sleeps better and feels like she has more energy too. Emily gets asked by a lot of people what it’s like to give up drinking for a bit and so she shares her story. In 2021 Emily joins Alcohol Change UK and gives up drinking in January again. More people talk to Emily about why and how she feels and that got Alcohol Change UK to thinking….. What if they created an event that runs every January? What if they called it Dry January?

Those who have taken part report;

Noticing their skin getting brighter
Saving money!
A general improvement in their health
Better sleep
Drinking more healthy year-round

Research published in 2018 in the British Medical Journal also found that a month off from alcohol;

Lowers blood pressure
Reduces diabetes risk
Lowers cholesterol
Reduces levels of cancer-related proteins in the blood

Not bad at all, particularly when you consider that alcohol is a major risk factor for death, ill-health and disability for people aged 15 – 49 in the UK.

Do let us know if you have ever tried Dry January. We’d love to hear from you and will be cheering you on every step of the way. Oh! And if you haven’t started yet but would like to – do! It really doesn’t matter when you start during the year, it is about taking the first step. Head over to the Dry January website and find out more. It’s packed full of hints and tips.

How do you exercise at home?

At the time of writing this newsletter, the gyms in England are open with health and safety guidelines to protect members from COVID-19. While the gym provides a range of exercise equipment and classes for all levels of fitness, you can still make gains by training at home. With just a few pieces of key kit - dumbbells, kettlebells, an exercise mat and a step box – you really can push forward with your training. Here are some examples of exercises you can do using your own bodyweight or some equipment;

Chest :

Push ups from the floor using your own bodyweight (you can also use a medicine ball to work on mobility and coordination of movement)

Shoulders :

Dumbbell Press

Dumbbell Side and Rear Lateral Raises

Back :

Bent over Kettlebell rows

Stiff leg deadlift using dumbbell (great for hamstrings too)

Back extensions on the floor using your own bodyweight

Legs:

Dumbbell squats

Dumbbell lunges (you can also use a step box to add additional intensity)

Kettlebell squats using a wider stance which works more on the inner thighs

Single leg squats
Calf raises using a step box

Core :

Plank to the front and side

Abdominals :

Leg raises on floor

Abdominal curls

NOTE : Before starting any exercise or fitness training programme, please contact your GP or doctor if you have any underlying health conditions.

If you’re interested in finding out more about how we can help you reach your goals and train at home, please do get in touch .

What are your Goals and Ambitions for 2022 ?

With many people back at work and reviewing their personal goals too, I welcome you sharing your thoughts about this year:

What are your personal goals in 2022 and Why?
What do you want to experience for you, your business / career, your family?
What are your health and wellness goals during this year?

I always believe that it’s never too late to fulfil your potential, get the physique you want or improve your overall health. If you have goals or need guidance on where to start first and could do with some support to ensure you make those happen, we can most certainly help!

Book your FREE initial consultation now: : https://www.ravisumman.com/schedule and let’s make this year among your best!

Wishing all of you the very best in the year with good health, success and happiness.

Ravi Summan Wellness Newsletter - May 2021

ravi.summan1@btinternet.com (Ravi Summan) — Wed, 26 May 2021 08:46:47 GMT

Approaching the second half of the year

We are approaching halfway through the year already and it has gone by quickly for many of us. The year began with a UK wide lockdown and at the time of writing this newsletter, we hope to see some return out of restrictions by end of June. From previous experiences this can change.

What would you like to achieve for the remainder of this year ? How are you already taking action to make it happen ?

Our thoughts have a major impact on our reality, you have heard me express this before. There are factors outside our control – the emergence of new global pandemics, changes in how we work and live, the political and economic landscape. However, what is in our control is choosing how we manage change and perceive risk & challenges.

"The only constant is change"

Mental health continues to be in the mainstream news and gains more focus on the corporate agenda too. Mental Health Awareness week in May was particularly interesting with more online webinars and articles that I have seen in the workplace than previous years.

In a new glo bal study by the World Health Organization (WHO) and the International Labour Organization (ILO), the effects of working long hours on health and life was analysed. This research published in May 2021 in the journal Environment International had shown that 745,000 people died from stroke and heart disease associated with long working hours in 2016.

A key finding of the study has come to a conclusion that working 55 or more hours per week is associated with an estimated 35% higher risk of a stroke and a 17% higher risk of dying from ischemic heart disease, compared to working 35-40 hours a week.

Daryl Woodhouse and Ravi Summan – Working Together for Employee Wellbeing and Workplace Productivity

At Ravi Summan Wellness, to help individuals and entire workforces to achieve happier lives and greater success in the workplace, we are collaborating with multi award winner Daryl Woodhouse, a professional speaker, team and 1:1 executive coach.

As the Creator of the Life Work Effect programme which includes Daryl's highly rated post COVID innovation mobile app, and as the CEO of business growth and training provider Advantage Business Partnerships Limited, Daryl is on a mission to help millions of leaders and employees globally to avoid burnout whilst making greater progress to achieving their life and business goals.

Daryl specialises in making it easy for leaders, and their teams, to create a high impact culture of productive wellbeing that achieves significant ROI and business improvement from the four Life Work Effect pillars of strategy improvement, work productivity mastery, life work balance and wellbeing. From one hour of multi format learning per week, participants in Daryl's 12 week programme typically are able to shift more than ten hours per week of work time into a greater life work balance and higher value creating work tasks. They also report more than 50% boost to energy, motivation, happiness and wellbeing within 3 weeks.

You are invited to a complementary 1:1 with Daryl to explore how he can help you, and your organisation. To take advantage of this, you can reach him via email: dw@darylwoodhouse.com or mobile number 07793 846538. Daryl also encourages you to connect with him on LinkedIn where you can access regular thought leadership posts, live polls, 100+ recommendations, and thousands of endorsements.

For further details, please access his sites below:

Daryl Woodhouse Website

Daryl Woodhouse Linkedin

Advantage Business Limited

Update on the Ravi Summan Health and Wellness Podcast

‘Thriving After Lockdown’:

During end of March, I had the pleasure of hosting a podcast – ‘Thriving After Lockdown’ with my guest Kam Dehal. This episode continues to gain interest and positive reviews from many individuals of diverse backgrounds who face the common challenge of adjusting their lives due to the lockdown.

Kam has worked in Further Education for over 25 years. She started as a lecturer and then moved into partnerships working with employers and young people, in creating employability opportunities, in her role as Vice Principal across London and Surrey. The founder of Kam Dehal Yoga & Wellbeing, delivering mindfulness, yoga and personal development coaching for over 23 years.

To find out more about how Kam is helping people with yoga and mindfulness, please visit her sites as below:

Kam Dehal Linkedin

Kam Dehal Website

In the podcast, Kam advises how communities have been affected by the global pandemic and some of the long term affects that are just beginning to emerge.

More people are now doing a form of fitness activity online and it seems after lockdown, the evolution to online yoga and fitness training is here to stay and perhaps thrive as we take control of our health.

The episodes of the Ravi Summan Wellness podcast can be accessed by visiting the podcast page on this website. You can also listen to the content directly on the major podcast platforms such as Apple, Spotify, Google and Podcast Addict.

To help us ensure you get as much value from your time, we’d like to ask for your thoughts and input for future podcasts, please feel free to email me direct:

What topics would you like to cover?
Are there any guests you would particularly like us to invite onto our podcast?

Please leave your thoughts and comments and we’ll be sure to collect them all up and use them in our podcast planning journey!

Training at Home or Outdoors - Why ‘Leg Day’ So Often Gets Left Behind…

At the time of writing this newsletter, there is still uncertainty on the guaranteed date that the UK will fully come out of lockdown. It is no surprise remote working is here to stay for many organisations and training at home is becoming more common.

I cannot stress enough while you are at home and during this lockdown, the importance of training each body part and why training legs is critical.

Do you miss out on leg training because you think training legs isn’t as important or that you think your legs look ‘strong enough’? Is it because you think training legs takes too much time and/or that it takes too long to see results? Is it because you just don’t like training your legs? Or is it because you don’t have a squat rack at home and you don’t know how to train your legs away from your gym?

Well we can certainly help with the last point! As I have always commented on enquiries about this subject:

“You don’t need a squat rack to train legs. In fact you don’t need much if any kit at all in order to train your legs. Firstly there’s absolutely nothing wrong at all with simple static squats and lunges or, if they aren’t enough for you, make them dynamic and explosive by speeding up your repetitions. If you do have a few simple pieces of kit at home like a step box, kettlebell or dumbbells then these can be used for weighted squats and weighted lunges. Single leg squats are another option as are leg extensions. The list goes on!”

If I have not convinced you yet, then here are among my favourite reasons why you shouldn’t skip your leg workout ever again!

1. By training your legs you’re getting some cardio and core in too!

Many leg exercises are compound movements which means they engage many muscle groups. Squats, for example, engage your quads, hamstrings, glutes, inner and outer thighs and they also really activate your core! Additionally, lower body exercises get your heart rate up as well for a bit of cardio while strength training. What a time saver!

2. Leg day helps you lose weight!

Your glutes and then leg muscles are the biggest muscle group in your body and the more you train them, the more energy is needed to move them. That means that no matter what activity you do, whether a leisurely walk or an intense bodyweight workout, you will automatically burn more calories. However, it’s not just strong leg muscles that help you lose weight, but the leg training itself. Like most strength training, a leg workout also generates a big after burn effect.

3. Leg training can prevent lower back pain

Did you know that back pain is often caused by weak stabilising muscles? Targeted exercises can help train your glutes, hip flexors, quadriceps and hamstrings and thus reduce your risk of lower back injuries too! Remember – proper form is absolutely key!

If you could do with some help devising a new training plan or help with including leg day in your training week, why not take advantage of our FREE 30 minute consultation? You can book your slot in with us here: https://www.ravisumman.com/schedule

The Importance of looking after your gut – Part 2

ravi.summan1@btinternet.com (Ravi Summan) — Fri, 30 Apr 2021 15:47:53 GMT

In the last article of ‘The importance of looking after your gut’, we explored what foods support immunity and how you can adapt your diet based on different intolerances.

My interview with Ricky Singh, Founder of Supply Life continues, discussing how certain foods can help protect us and minimise the challenges of some diseases. Ricky shares his response below to the questions in this interview which was also broadcast on national television in the UK on the Sikh Channel (Sky Channel 768).

How does the health of our stomach or gut help ensure we minimise our risk of diseases such as cancer and type two diabetes?

There are some medications which are causing side effects such as diabetes, unfortunately, people get stuck in the circle taking the meds and eating the same food. So potentially you are increasing the chances by taking the medication and then also eating foods which are causing you to bloat.

So, to minimise chances of getting chronic diseases like irritable bowel disease (IBD) bowel cancers and others, you should look to minimise gut inflammation.

You can search online which foods to avoid minimising these diseases, the common foods are dairy, grains, gluten, sweetcorn or you can take a food intolerance test to find out specifically what is causing you gut inflammation which is the start to it.

If we aim to reduce gut inflammation, you are more than likely to be consuming foods your body can breakdown, meaning your gut is working like it is designed to work. This will then fuel your body to have a stronger immune system, improve quality of sleep. All these help rest, repair and support your body. If you were doing the opposite then you struggle with the quality of sleep as the stomach is in pain so you cannot relax, the body is not getting fuelled so it cannot heal efficiently, putting more stress on the body and the immune system.

How effective is pea and soya protein compared to hemp seed and pumpkin seed protein for digestion?

First, I would want to know if you are intolerant to pea or soya, as if you are then more than likely it is causing you more damage than good. Pea intolerance is becoming common, switching to soya protein may be an option but it is good to know that soy acts like a natural oestrogen, which is a female hormone. Proteins like hemp seed, pumpkin seed and brown rice proteins will not have the side effects like soy. Always try to mix the hemp seed or pumpkin seed with rice protein to get all the amino acids. This will help support the breakdown and absorbing process.

With an increase in people turning vegetarian and vegan, this has led to exploring different sources of protein supplements when food is not readily available, especially when travelling or during a working day.

Why is it important to minimise consuming products with artificial flavours, sweeteners, and preservatives?

Anything we consumed that been processed has an impact on our digestive system, let’s look at processed meats, it is known to cause bowel cancer which comes down to the nitrates and other preservatives. I am using this as an example, you will find that you cannot even pronounce some of the word found in the ingredients.

And if we don’t understand what we are consuming, we will not know what damage it is causing short term and long term in the gut.

What else can you advise on developing optimum health of the gut or stomach and improving digestion of food?

“People need to vary their food and vegetables daily intake rather than eat the same foods all the time.”

Through Indian cooking, the nutrients and vitamins from vegetables can be diminished from excessive heat and ghee in the food preparation, so look at ways how you minimise that.

Let’s try to add variation to our diet, if you are doing roti (chappatis) every day maybe change to having ‘besan’ (chickpea flour) or rice flour.

Try taking probiotics to add good gut bacteria in a tablet form
Aim to eat fruits every day, and if life is a little hectic mix them into a smoothie
Switch the ghee to olive oil
Maybe try to add a multivitamin to support your overall health
Try to avoid dairy, it is becoming more common as this is causing gut inflammation and is related to cause migraines too.

To find out more on how Supply Life can help you with food intolerance testing, please click the icon below to visit their website

My interview with Ricky was extremely well received. To give ourselves the best chance, it isn’t just about exercise. I am a big believer in how health is driven by what we eat, and even simple changes can support our immune systems and help us with our health journey.

If you’re interested in finding out more about how a nutrition plan can support you with your gut health and any intolerances that are getting in the way of your training goals, contact me and I can consult and advise you on how to support you.

Ravi Summan Wellness Newsletter - March 2021

ravi.summan1@btinternet.com (Ravi Summan) — Thu, 04 Mar 2021 09:06:26 GMT

How Has Your Year Begun?

We are in the third month of the year, the earlier months is where you hear of New Year resolutions made and goals for the year discussed. What would you like to achieve this year ? How are you already taking action to make it happen ?

Our thoughts have a major impact on our reality. In the journey of building the physique you want and developing a mindset to help you perform at optimum level in your career and life, it requires persistence and discipline. Life is not easy and it was not meant to be. There are factors outside our control – the emergence of new global pandemics, changes in how we work and live, the political and economic landscape. However, what is in our control is the choice we make in how we manage change.

One of the wonderful experiences of being a wellness practitioner is seeing and feeling the energy and determination from individuals in taking that first step in achieving better health and fitness. There will always be challenges on the journey and by following your purpose on why you want to exercise and eat healthier, consistency leads to the practice of exercise becoming part of your lifestyle.

Our Very Own Health and Wellness Podcast is now Launched

We’ve had a fair few followers, friends and clients suggest to us that we should be running our very own Podcast so we decided to start pull ideas to do just that!

The first two podcast episodes on yoga for every day and breathing have been launched on the major podcast platforms including Spotify, Google Podcasts, Apple ITunes and Podcast Addict. These episodes were a discussion between myself and Bhavisha Pankhania, yoga instructor. To listen to the content, please visit the podcast page on our website .

To help us ensure you get as much value from your time, we’d like to ask for your thoughts and input, feel free to email me direct:

What topics would you like hear us to cover?
Are there any guests you’d particularly like us to invite onto our podcast?
What is the top issue you’re facing in your health and wellness journey right now?
What are your health and wellbeing goals for 2021?

We’re really looking forward to hearing from you. Please leave your thoughts and comments and we’ll be sure to collect them all up and use them in our Podcast planning journey!

Another Exclusive Announcement - ‘An Audience With Ravi Summan And Guests’

In March and April, I am headlining two, prestigious virtual events. Each event will see me joined personally by invited VIP guests who are experts in their respective field.

The first event takes place on the 4 ^th March from 3pm – 4pm UKGMT and is FREE to attend. You can book your FREE tickets here: https://ravisumman.eventbrite.com

For this first event my VIP guests include;

Billy Schwer: ex-World Champion boxer, mental boxing and mindset coach
Bhavisha Pankhania: corporate yoga instructor, breath and meditation coach
Daryl Woodhouse: award-winning mental fitness and productivity coach

The second of these exclusive events is planned to take place on the 1 ^st April (mark your diaries!). We’d love to see you there and if you’re happy to help us spread the word by sharing this news that would be so gratefully appreciated too.

Ravi Summan as Guest Speaker at the Business Live UK National Health and Wellbeing Event

On 25 ^th February, I was delighted to have been invited to speak to a national health and wellness event aimed specifically at HR managers, business owners and hiring managers.

The event is the first of a series of Health and Wellbeing events which will run throughout 2021 and was created to help those concerned about their employee’s mental health and wellbeing. The event was packed full of incredible speakers who are all acknowledged leaders in their field. I discussed how organisations can support their employees to exercise and take a holistic approach to their wellbeing.

Speaking of the event to a PR agency, I had commented: “I’m honoured to have been invited to speak at this prestigious event. My genuine hope is that it helps businesses of all shapes and sizes to be better equipped to help themselves and their staff with regard to this vitally important topic.”

One of the questions I was asked at the event was about exercise training at home. With training at home, I would like to remind of the importance of proper form and technique throughout each body-weight exercise in order to get the most benefit from each exercise and to avoid injury. Also, to reduce muscle soreness and support recovery, please ensure that you take at least one day off between exercising each specific muscle group to give your muscles time to recover.

For further advice to get you started on your health and fitness journey, you can book a FREE 30 minute consultation with us here: https://www.ravisumman.com/schedule

The Importance of looking after your gut – Part 1

ravi.summan1@btinternet.com (Ravi Summan) — Fri, 05 Feb 2021 17:23:22 GMT

“Your gut feeling…”

“Trust your gut…”

These are not just phrases that reaffirm your belief in your decisions, but also highlight that our gut is at the core of everything we do.

Research and studies on nutrition and diet show that the focus of your gut and stomach on your health is extremely valuable. This is no surprise as when you visit a supermarket aisle, you constantly see food labels advertised as being ‘healthy’, ‘sugar free’ and so forth.

In 2015, the American Heart Association shared that having healthy bacteria in your gut is linked to higher blood levels of HDL (high-density lipoprotein, also known as ‘good’ cholesterol), triglycerides (fats found in your blood) and maintaining your weight. Gut bacteria is also known as the microbiome.

Studies into gut bacteria has led researchers to believe that healthy bacteria in the gut not only has an impact on gut health but also influences the immune system, reducing pain and inflammation, weight management and defending us from major diseases.

What is food intolerance and how can it affect you?

The term food intolerance refers to having an adverse or antibodies reaction to consuming a particular type of food. You probably know someone who is lactose intolerant and can’t drink milk as that can cause stomach cramps, bloating or diarrhoea. There are also intolerances to wheat and gluten which again causes bloating and cramps.

These pains and cramps are something we try to live with, just like anything, if the gut is constantly inflamed, we almost become numb to the problem and in the meantime the main organ which feeds the whole body and has to produce energy from the foods consumed to fuel the brain can be under constant and major stress.

The impact of hormones on gut health

Let us remind us of the role of hormones in the body which are relevant to gut health.

Testosterone and Oestrogen:

Testosterone is present in both men and women; this hormone plays a key part in the growth of muscle tissue. Testosterone is more dominant in men and oestrogen levels are higher in women. Testosterone contributes to the growth of the male body during puberty to adulthood and oestrogen also plays this role in the development of the female body.

These hormones require a correct balance for health during puberty and adulthood for both.

Increased levels of oestrogen in men leads to them developing gynaecomastia – this is when excess skin tissue grows on the male chest causing the chest to have a downward sloping look. From discussion with other practitioners in nutrition, some of them believe increased consumption of soya protein can make oestrogen levels rise in men.

Insulin:

It is important to have complex carb sources from low GI foods to stabilise blood sugar levels and manage the levels of insulin. Insulin is a hormone which regulates blood sugar and one of its tasks is to take sugar from the blood and transport to muscles so that sugar can be used as energy. Excess blood sugar can cause diabetes and of course excess bodyweight and a sedentary lifestyle can also contribute towards diabetes.

Cortisol:

Cortisol is the stress hormone. This can be stimulated from physical stress and mental stress too. It works with your brain to regulate your mood, motivation and fear. It is often thought of as the ‘fight or flight’ hormone in that guides your body’s instinct in the moment of crisis. High cortisol levels put your body under intense pressure, which why sleep and regulating stress levels can have a huge impact in how it affects your health.

Cortisol also contributes to managing your blood sugar (glucose) levels, blood pressure, playing a part in how your body utilises the macronutrients of carbohydrates, protein and fats and energy levels.

For more information on a tailored nutritional programme, get in touch with me and I’ll work with you to create a plan that is suited for you.

How can you tailor your diet if you have a food intolerance?

In July last year, I had the pleasure of interviewing Ricky Singh (Founder of Supply Life ), and how his experience of irritable bowel syndrome (IBS) inspired him to help others with their food intolerance and gut health.

Ricky Singh has spoken of research where studies indicate consuming dairy leads to gut inflammation, and you may be asking: which non-dairy foods provide calcium?

These are some recommended high-calcium alternatives to milk:

· Broccoli and green vegetables, such as spinach

· Tofu

· Pulses

· Nuts

· Baked beans

Prebiotics and Probiotics continue to gain attention in the study of nutrition. It is believed foods which contain this provide healthy bacteria for the gut to aid digestion and absorption of the nutrients.

There are yoghurts and yoghurt-drinks on the market which are advertised as being good sources of this. Research suggests the foods which contain probiotics are live yogurts, cheeses and fermented foods such as kimchi. Studies also indicate prebiotics can be found in asparagus, flax seeds, root vegetables, oats, pulses and beans.

How do you test for food intolerance?

The mission of Supply Life is to help people live a better quality of life.

“All our testing is blood based, a small sample of blood is collected via our home sample collection kit, once the sample reaches the laboratory, the patient’s sample is diluted, then dispensed onto a microarray and tested against food extracts. Food IgG antibodies, if present bind to the food extracts then the system will scan to measure the antibodies” (Ricky Singh, Founder of Supply Life).

The extract below is based on my interview with Ricky Singh, Founder of Supply Life. This interview was broadcast in a two-part episode on Sikh Channel in the UK (on Sky Channel 768) and the video can be viewed from the Resources and News section of this website.

*Sikh Channel - Episode One: Interview With Ricky Singh

How did you get involved in the food intolerance testing?

Ricky Singh:

I was diagnosed with IBS after many years of digestive issues, coming from a Punjabi culture dairy and wheat was something we consumed every day and told this is good for us. Every day I suffered with bloating, stomach cramps, and felt drained after eating, and that’s before rushing to the bathroom. I understood that medication could help soothe things but doesn’t mean it will help solve the problem. So, I started with using the FODmap diet; this was helpful but very time consuming and found it didn’t pinpoint all the foods that were causing me issues. I was desperate to find answers, so I looked up allergy testing, which is a reaction caused by IgE (outside the body) and then I found IgG , which is our immune defence on the inside of the body, now you can see where I was going with this. The results were life changing for me, my days became easier, no more suffering and pushed me to enjoy food which was something I didn’t enjoy due to I knew I would get an upset stomach.

Working together with a UK laboratory we designed a home blood sample collection kit, because I know there are a lot people that are suffering and could end up having long term issues in due time.

My passion is to help people that have suffered like myself, I want them to experience all the benefits that I have, want them to live a quality of life that they deserve and educate people the links between food, health and disease.

How and why do we have food intolerance?

Ricky Singh:

So, there are many causes for having food intolerances, each human body is different. Food, environment, stress in our gut, all these are usually caused by processed foods, medication, vaccines, and sugars. All the above impact your immune system, the microbiome becomes sensitive. Small amount of food particles enter the bloodstream via the digestive system, the proteins from the food particles get recognised as foreign and triggers your blood to produce IgG antibodies to the foods recognised as foreign. The IgG is the immune systems defence mechanism to defend the body and push off the foreign invaders which can create inflammation.

Constant gut inflammation can lead to many symptoms: imagine if we were to stop brushing our teeth, and continue to consume foods and drink, over a period of time you will build up plaque which leads to gum disease, bad breath, teeth decay and the rest you can imagine.

How important is fibre to ensure optimum health of our stomach?

Ricky Singh:

Fibre is very important for our digestive system as this helps the processing taking place, if you look at grains and vegetables which are insoluble, and where are fruits like apples, which we call soluble. Both are important. The mixed balanced of both have many health benefits, the instant ones are bowel movement and long term it has been known to reduce cardiovascular disease and minimised gut inflammation which leads to chronic diseases.

From the customers you have helped, what is the link between those who are vegetarian and non - vegetarian to digestion problems?

Ricky Singh:

It’s difficult to compare the two as every individual is so different, this starts off from birth, if they were nursed or bottle fed, were they vaccinated, what their diet consisted over the years? Both diets still have dairy and grains so they would both suffer with some sort of gut inflammation

How effective is prebiotics and probiotics in helping to develop healthy bacteria in the stomach?

Ricky Singh:

It is very important to putting good bacteria in the gut, the common probiotic that people use is from yogurts, now if you are dairy intolerant which is very highly unlikely your gut will not obtain all the benefits, which is why I recommend using a probiotic in a tablet formula, which doesn’t contain wheat, corn, or barley to get best results.

Having said this, you will need to support the probiotic and the existing good bacteria in the gut by consuming a wide range of vegetables, which are prebiotics. The good bacteria and the probiotic helps promote gut health, boost immune system and feed off the prebiotics (vegetables).

With foods from Asia (especially India), what are their impact on helping with healthy digestion?

Ricky Singh:

I wish we could still get the same quality of food which we used to get in Punjab, North India – vegetables full of flavour. It actually goes off within days if it is not consumed within days whereas over here most foods from supermarkets can go a very long time which always make me question the modification on the plant/root.

With Punjabi cooking we use garlic, onions, haldi (turmeric), ginger every day, these make great prebiotics, and haldi has a long list of benefits. On the other hand with wheat no longer being the same quality, and genetically modified this is causing more of a problem as it contains more gluten than before. This is now causing bloating issues whereas 50-60 years ago grains were great for us and promoted good health.

It is all very well saying that healthy bacteria is good for the gut, but how can it actually support in preventing diseases and/or dealing with the side effects of diseases?

My conversation with Ricky continues here. [link to part 2]

Ravi Summan Wellness Newsletter - January 2021

ravi.summan1@btinternet.com (Ravi Summan) — Tue, 19 Jan 2021 13:18:39 GMT

Happy New Year, everyone!

Another year to grow, learn and spread love and happiness. We have all gone through a very difficult and different year in 2020. The relief of starting a New Year has been met with yet another challenge of living in a global pandemic with ongoing change and uncertainty.

With this, the need to look after our mental health and exercise and eat healthy has been reinforced.

It does not matter what stage you are at in your journey of fitness – consistency in training is highly critical to combat any anxiety or stress that you may be feeling.

I don’t need to tell you about uncertain times. It is affecting every aspect of our daily lives – job security, education of children at school, keeping compliant with UK government guidelines and protecting those who are especially vulnerable.

Are You In Need of Some January Inspiration?

January is a great month for setting new goals and resolutions as well as for trying something new. We will be talking about two of the best-known January health and wellness initiatives – Dry January and Veganuary.

Let’s start with Dry January. Dry January runs from the 1 ^st – 31 ^st January and basically encourages participants to be alcohol-free for the month. Dry January officially started in 2013 with 4,000 people and has come a long way since with over 100,000 taking part in 2020. However, it all started in 2011 when Emily Robinson signed up for her first half marathon which took place in February. She didn’t like running but found the training was easier if she didn’t drink. She also loses weight, sleeps better and feels like she has more energy too. Emily gets asked by a lot of people what it’s like to give up drinking for a bit and so she shares her story. In 2021 Emily joins Alcohol Change UK and gives up drinking in January again. More people talk to Emily about why and how she feels and that got Alcohol Change UK to thinking….. What if they created an event that runs every January? What if they called it Dry January?

Those who’ve taken part report:

o Noticing their skin getting brighter

o Saving money!

o A general improvement in their health

o Better sleep

o Drinking more healthily year-round

Research published in 2018 in the British Medical Journal also found that a month off from alcohol;

o Lowers blood pressure

o Reduces diabetes risk

o Lowers cholesterol

o Reduces levels of cancer-related proteins in the blood

Not bad at all, particularly when you consider that alcohol is the biggest risk factor for death, ill-health and disability for people aged 15 – 49 in the UK.

Do let us know if you’re giving Dry January a go. We’d love to hear from you and will be cheering you on every step of the way. Oh! And if you haven’t started yet but would like to – do! It really doesn’t matter that the first few days of January have already gone. Head over to the Dry January website and find out more.

It’s packed full of hints and tips: https://alcoholchange.org.uk/get-involved/campaigns/dry-january

Are You in Need of Some January Inspiration? Part 2!

We spoke earlier about one big national health and wellness campaign – Dry January – and today we’re talking about the other: Veganuary.

Veganuary runs from the 1 ^st – 31 ^st January and since 2014 has inspired and supported more than 1,000,000 in 192 countries to try a vegan diet for the month of January and, in some cases, beyond. The reasons why people opt to follow a vegan diet in January includes:

o Health (38%)

o Animals (37%)

o Environment (18%)

o Other (7%)

Those who take part in Veganuary claim a range of health benefits including weight loss, lowered cholesterol and a lowering of high blood pressure. Longer term benefits include a lower risk of developing Type 2 diabetes with Diabetes UK saying, “Plant-based foods, particularly fruit and vegetables, nuts, pulses and seeds have been shown to help in the treatment of many chronic diseases and are often associated with lower rates of Type 2 diabetes, less hypertension, lower cholesterol levels and reduced cancer rates”.

I have been working throughout this year with a vegan client and supporting him with detailed training and meal plans supporting his vegan diet with plant protein sources. If you need any additional support do feel free to contact me and book a FREE 30 minute consultation during which I can answer any of your questions regarding training for your health and wellness goals whilst following a vegan diet.

The Veganuary website also includes tips on nutrition as well as recipe ideas and is well worth a thorough read through if you are considering giving it a go. You can find out more here: https://veganuary.com/letter/

How’s Your Lockdown Training Going?

With England back in national lockdown and all gyms in England closed once again, you can still make gains by training at home. With just a few pieces of key kit - dumbbells, kettlebells, an exercise mat and a step box – you really can push forward with your training. Here’s some examples of exercises you can do using your own bodyweight or some equipment;

Chest:

Push ups from the floor using your own bodyweight (you can also use a medicine ball to work on mobility and coordination of movement)

Shoulders:

Dumbbell Press

Dumbbell Side and Rear Lateral Raises

Back:

Bent over Kettlebell rows

Stiff leg deadlift using dumbbell (great for hamstrings too)

Back extensions on the floor using your own bodyweight

Legs:

Dumbbell squats

Dumbbell lunges (you can also use a step box to add additional intensity)

Kettlebell squats using a wider stance which works more on the inner thighs

o Single leg squats

o Calf raises using a step box

Core:

Plank to the front and side

Abdominals:

Leg raises on floor

Abdominal curls

PLEASE NOTE: Before starting any exercise or fitness training programme, please contact your GP or doctor if you have any underlying health conditions.

If you’re interested in finding out more about how we can help you reach your goals and train at home, please do get in touch. We offer a FREE 30 minute consultation which can be booked here: https://www.ravisumman.com/schedule

Happy training!

The Importance of Mindset – Part 2

ravi.summan1@btinternet.com (Ravi Summan) — Fri, 08 Jan 2021 11:50:36 GMT

In our previous article , we discussed the barriers faced by people in keeping to training and a nutrition programme.

Through my own challenges and experience, I have learnt how the mind plays an important role in transforming your health and building the body’s strength and agility.

The mind and muscle connection

Through the mistakes in my earlier years of training, I learned about the mind and muscle connection.

The principle is that whichever body part you are training, that muscle needs to be worked through its range of motion with intensity. I passionately believe even training without the maximum weight you can lift, that you can achieve good results from developing muscles by focusing on contracting the muscle you are working on.

What I learned from training at Goe’s gym in Southall was this mind and muscle connection. There were many times I was corrected on my exercise technique and the lessons there have helped me throughout my training. A good example is training the back. In my early to mid-20s, I developed width in the back and thickness, but I lacked the sweep in the lower lats. This was mainly due to not isolating the lower lats and thus it came down to me not having the right mind and muscle connection.

In my training sessions with clients, I often use metaphors to help them develop this connection. For example, while instructing them on back exercises, I always refer to the arms as a hook while the back does the rowing and most of the work. Similarly, in training chest, during a dumbbell fly movement, I ask the trainee to visualise they have a barrel on their chest, and they are hugging it while they do the dumbbell fly movement.

Using visualisation and metaphors are some of the ways for having the mind and muscle connection.

I also believe in flexing the muscle parts and practising bodybuilding mandatory competition poses to develop the connection with the body. This practice of flexing a muscle and holding it makes the difference to bringing out the full potential of the physique.

Visualisation for building muscle and having the physique you want:

Visualising your goals and seeing the physique you want to develop will keep you moving forward. This process helps you store images in your mind and deep in your subconscious. There will be times on the road to success when you will be challenged consistently with unforeseen obstacles on the way. By keeping the image in front of you of how you want to transform your body will keep you going.

I recall when I was working in a senior sales role at a Business Intelligence and Analytics provider, I was asked to do a lunch and learn session on training and diet. One of the questions I got asked was: ‘How can someone keep to a strict diet and a training programme?’

The answer is keeping your vision in front of you and remembering your purpose. I also joked – ‘Whenever you want to eat something which will slow your progress, remember to pinch the bodyfat on your stomach! That will remind you of your goals and what you must achieve’.

You probably have an athlete you admire or someone at a local gym whose physique you respect. This all helps with keeping your goals visual. I had always been inspired by professional wrestlers, bodybuilders, and my martial arts teacher Sensei Gurmit Singh Ji. By visualising in my teenage years that I would become athletic and strong led to pursuing this path.

Learning from failure:

Pain and failure are temporary and so is happiness and success.

Failure is part of life and provides an experience to learn and grow from. I often failed many times in trying to lift weights I could not but eventually with practise I developed strength and was able to execute the movement with the desired weight.

One of the fond examples that comes to my mind is during barbell bench press movements. I have been stronger in my dumbbell press movements than barbell and have never had the strongest bench press in the gym. However, the failure each week over months of trying to get to a certain weight in the bench press is what motivated me and eventually led to lifting increasing weight on this exercise.

Negative thought patterns such as the ‘what if’ thinking is what I experienced whenever I had a fear of failure. For example, before I did specific training and dieting in May 2019 for the July fitness and bodybuilding competition, I had mentally prepared myself and did daily affirmations. There were thoughts in my mind about the competition prior to getting on stage and these were:

‘At age 42, how will I compete against younger competitors?’

‘What happens if I do not get a placing in the categories?’

‘What will happen to my career options after the competition?’

I had the opportunity to compete in 2003, 2007 when I had my photo shoots and many years later, I strongly believed it was not too late to compete.

Visualising your goals and doing daily affirmations can help you work towards achieving your goals. The affirmations I did daily leading up to the July 2019 fitness competition were about winning the competition and gaining professional status. It was a technique I used to deal with the fear of failure.

What’s the conclusion?

There is no magic pill or shortcut to success. It takes hard work, discipline, courage and trusting yourself throughout the journey.

Ready to make the change? Find out how I can help you achieve your New Year goals.

Welcome to the December newsletter of Ravi Summan Wellness

ravi.summan1@btinternet.com (Ravi Summan) — Fri, 18 Dec 2020 10:34:20 GMT

It’s definitely beginning to look a lot like Christmas. And as we start to wind down for the year, I can’t help but reflect on what a year it has been!

When the pandemic first hit, it felt so surreal and like something out of a movie, and now here we are 10 months later, adapting, changing, adjusting our mindsets.

While we have all experienced change like no other, at times like this, it also provides a rare opportunity to take a step back from the daily to do list of getting your work done to look at your vision and purpose in life. From my corporate career of over 20 years in technology and business, I had thought a lot about my purpose in life and made career changes in 2019.

My mindset is and has been a huge driver in all the things I’ve achieved in my personal and professional life and in my training. Over the years I have formulated my rules for success, which I wanted to share with you this month.

We don’t know what next year will bring; we can only hope for positivity and a ‘new normal’ but if we consistently strive to be better for ourselves, we can be better for the world around us.

Presenting health and wellness content on national television in the UK

I have been fortunate to have had interesting interviews with wellness practitioners covering different areas of expertise from chiropractors, food intolerance researchers to Directors and Co-Founders of mental health organisations. From December 2020 onwards, you can see these interviews on the Sikh Channel.

In December tune in to watch the Founder, CEO of My Earthy Life - Parminder Singh Dhillon - share what makes Ayurveda different to modern medicine and the value it can add to your life. He discusses how an Ayurveda lifestyle optimises the functions and wellbeing of your body. Parminder also talks about how it has exponentially optimised his wellbeing.

Interview with Sandeep Saib (Happy Heads Mental Health Co-Director)

During the last two years especially, mental health problems and the need to encourage everyone from all ethnicities and backgrounds to be open about discussing this has led to more from the South Asian community sharing their stories. I was fortunate to have had Sandeep Saib share her very emotional and heart felt experience of her mental health battles with Anorexia Nervosa, Body Dysmorphic Disorder - BDD and Obsessive-Compulsive Disorder - OCD.

Despite Sandeep’s suffering from mental health in the years from 2012 to 2016, she has shown great courage and strength to battle these major challenges. During her cognitive behaviour therapy (CBT) sessions with psychologists and therapists, she has created time to fulfil her duties as a committee member and champion at voluntary organisations in mental health and help others in the UK and on an international scale.

Sandeep is also the Co-Founder of Happy Heads, a mental health voluntary organisation.

If you would like to find out more about how Sandeep is fulfilling her commitment to help people achieve better health and have harmony with their mind, please share your feedback with me and contact Sandeep direct at: s_saib@hotmail.com.

You can also contact Sandeep via her social media links below:

LinkedIn
Twitter
Facebook

Instagram

Personal Blog

Becoming international ambassador for My Earthy Life

Parminder Singh Dhillon, Founder and CEO of My Earthy Life shares his thoughts on the long-term collaboration with Ravi Summan:

‘My Earthy Life is delighted to welcome Ravi Summan as its International Brand Ambassador where our loyal customer base will be able to call upon Ravi’s in-depth expertise as a fitness, strength and conditioning coach.

As we launch our organic and natural vitamin and herbal supplements across the UK, Europe, Middle East and Asia, we’ll be looking at Ravi to promote our strength supplements. I used to work out in the same gym as Ravi 20 years ago and when we reconnected 2 decades on, I was delighted to learn of Ravi’s media profile on a leading faith-based channel with a worldwide audience on TV and internet. As a result, he will be spearheading My Earthy Life TV which will be focussing on interviewing the leading athletes, fitness professionals, pioneers in nutrition, yoga, Ayurveda and many more disciplines which contribute to the Science of Wellbeing.

We’re excited to be working with Ravi and look forward to making his pioneering thinking across the disciplines of fitness, strength and conditioning accessible to My Earthy Life’s global audience.’

Becoming a committee member of Punjabi Chamber of Commerce

The Punjabi Chamber of Commerce (‘Punjabi Chamber’) is a non-profit group that is committed to bring together the global Indian Punjabi community through commerce and cooperation. It is the world’s first organisation focused on serving the needs of Indian Punjabi businesses and professionals. As my heritage is the Punjab, India it brings me pleasure to stay connected with my community and collaborate with other businesses and professionals globally.

Mental health is one of the subjects that will be covered in the forthcoming webinars of the London region or London Chapter of the Punjabi Chamber of Commerce (PCC). I will share further details with you soon and news of forthcoming events and webinars.

Goal setting – What are Your Goals for 2021 and beyond?

This is the time of the year where you will hear in the workplace and when you are with families, discussion about New Year resolutions and what are you going to do differently in 2021.

It is imperative that while friends, family and colleagues at work will all have a view about your skills and breadth of capabilities, remember only you know yourself better than anyone. You have full right and freedom to dream and no one can take that away from you, always remember that.

MY RULES FOR SUCCESS

Set goals and take action

Said many times before and written countlessly in literature on leadership and personal development – ‘Life is a creation process’.

Since childhood I have always been ambitious and had goals which revolved around sport and fulfilling my athletic potential.

The process of setting goals requires deep thought within yourself and only you can do this. This should not be rushed as we must gain value from the time we invest in ourselves. After working in the corporate world for 20 years, my goal was to use my experience in health and fitness to help individuals to live a healthier life and fulfil their potential.

When I set goals and visualised achieving them, I would speak to my mentors in business and sports to get a different perspective. This helps and a mentor can be someone in your professional life or other field who sees the potential in you and is happy to share their experience to help you succeed.

No goal is too big.

Allow yourself to dream and this passion will provide the fuel to take action and make the dream a reality.

Believe in yourself and follow your purpose in life

Life is a precious blessing which cannot be bought or replaced. During my teenage years, I naturally began to think more about my future and the experience of training in Goju – Kai karate certainly instilled discipline and involved training my mind too. As a teenager, I would often ask myself: ‘What is the purpose of my life?’ ‘What do I want to do in my life?’

When you set goals and have a vision, follow it through. Ask yourself: ‘What do you want to do with your life? What would you like to be remembered for?’

Looking back at my life, the fear of failure in taking risks during my career in my 20s had prevented me from achieving more. However, when I began to take calculated risks in my 30s in my career choices, that is when I grew more as a person.

I can say hand on heart, the moment you learn to embrace failure and dare to dream, your life will change for the better. There is nothing wrong with trying and giving it your best. Each time I struggled with personal and health challenges in my life, it made me more determined.

You will hear those that have known you throughout your life say it cannot be done.

Never let this get you down and always believe in yourself.

Always remember you have the free will to transform your health and life.

Work hard and be disciplined

I believe discipline is one of the foundations of strength and can make all the difference when there are obstacles you have to overcome.

When I was asked in a live national tv interview during the Morning Breakfast Show on The Sikh Channel about how to make time to train, my response was: “There are 24 hours in a day. It is up to you how you spend it”. Time constraints for people are different and especially challenging for those with children, family and work commitments.

In having a defined goal, training plan and nutrition programme, it brings structure in your life to help you carry out the training each week. It is always better to do some exercise each week than none. Even on the training days where you feel you do not have as much energy or strength due to pressures of life, some level of training can help you release stress and pressure on our already busy lives.

To begin the journey of transforming your health, body and developing your mind requires total commitment.

It is normal to feel down when you may not expect results as quick as you want, always remember personal development is a process and when you make the first step, consistency will lead to success.

Stay away from negative energy

Throughout my life and journey of health, I was told more many times by people who have known me that I was not capable of achieving goals in sports and the media industry. Their feedback was: ‘Ravi, you are too old for this and focus on what you are good at’. Some of these people also felt the level of competition and my skills being suitable for a corporate career meant they did not see me being a big success in sports or media. However, that did not stop me and only reinforced the faith in myself.

Do not let anyone – whether they are a stranger, friend or in your family influence you in feeling you are not capable of achieving a goal or a dream.

It does not matter how unrealistic or unachievable your goal or dream is to others. When anyone says it cannot be done, ignore it.

One of my favourite sayings is from the Nobel peace prize winner, Nelson Mandela. He said: ‘It always seems impossible until someone does it’.

There is nothing wrong with having time to yourself. It does not make you selfish and making changes in your life takes courage which you are capable of. With positive and negative forces surrounding us all the time, remember your vision.

Be compassionate and give back to humanity and the world

While I am an advocate on taking action to achieve your goals, I have been blessed to have parents who were involved in helping the community and the poor. My dear Father is one of the Founders of the Education Aid Society, a charity that was set up whose mission is to help educate the students in Punjab, India who are from lower income families.

Throughout my childhood to adult years, I have experienced the great feeling of seeing the positive impact this charity has made to the young students in India. This encouraged me to also get involved with the charity and to look at ways how I can make a positive impact on humanity.

My love for sports, health and personal development led to volunteering to produce content with doctors and health practitioners for ethnic communities on a range of health matters.

It is important to leave a positive legacy on the world as our material gifts and career accomplishments will not go with us when we leave our physical bodies.

However, the charitable work we get involved in and making a difference to a life will be remembered.

Remember:

“You and only you own your dreams, and it is up to you to create the life you want to live.”

Find out more about my journey here: https://www.ravisumman.com/my-story

The Importance of Mindset - Part One

Fri, 04 Dec 2020 16:53:02 GMT

One of the questions I often get asked is: ‘What is more powerful – the mind or the body?

My response is and will always remain the same: the mind is more powerful than the body.

You may have heard the phrase: ‘The body follows the mind’.

At a time when the world and the human race continues to face a range of challenges and unfortunate catastrophes such as climate change, a global pandemic – I cannot stress enough the importance of mental health and mental strength.

Ever since I first began weight training at 18 years old, although I was still learning about nutrition and training methods, my hunger to develop a strong, healthy body and reach my athletic potential is what kept me motivated.

Challenges to fitness training and keeping to a nutrition programme

During my time in the gym and from feedback I have had with clients about starting and keeping to a training and nutrition programme, the barriers and challenges they often experience are:

Nutrition and Diet Plans - How do you stick to them?

When you start or continue a fitness training programme, the physical exercise is limited to the number of hours you spend training each week. I have discussed with many individuals over the years that among the most difficult things they find is keeping to the diet and nutrition.

This is difficult as it is natural to eat something you desire out of hunger or during a particularly challenging day as eating is a joy.

The way to make food and nutrition work for you is to also view food as fuel for your body and workouts. To take this further, you can implement the following:

- Goal setting

- Specific training and eating plans to achieve the goal you have set

Goal setting

In the process of goal setting, you have all heard of the acronym of SMART. This acronym was introduced by George T. Doran in the USA during 1981 in his research on management objectives and is usually used in business terms but can also be applied to your personal goals.

The model proposes setting a goal which is Specific, Measurable, Attainable, Realistic and Time related.

For example, you set yourself a goal of losing 12 pounds of body weight. By aiming to achieve this over a period of 12 weeks, this means you would aim to lose one pound a week. Therefore, in developing your diet and training programme, you would also keep a record of the following:

- training diary and meal plans

- diary of your thoughts

When you are pursuing the goal of transforming your body, visualise this taking place. You may have an athlete you admire, a sports team or martial arts Master who has inspired you. Ask yourself – ‘How did they develop their athletic potential?’

Regardless of the genetic potential of an athlete, it takes mind set, will power, discipline, hours of training each week and daily adherence to the right eating plan.

Training and Meal Plans

I will be discussing training and eating plans for goals such as training for body fat reduction in more detail in another article. When you keep a diary of your training and eating, you can keep track of what is working in and outside the gym and any changes you need to make.

For example, if you do not digest a particular food well such as dairy, go for an alternative food source to get the calcium so that your body is not in nutritional deficit.

As body composition changes and the level of body fat is changing, you would need to adjust your meal plans to support continued growth and change.

Tracking your progress by measuring body fat, body weight and observing the intensity of your training will reinforce your goal.

Diary of your thoughts

Every day give time to yourself alone where you write down your thoughts concerning barriers to your training, diet and development of your mind. This can be feelings of stress you have had during the day caused by work, difficulties in your workout or the enjoyment you felt from exercise.

When you write down your thoughts and are doing daily affirmations, you are in a process of engaging your subconscious mind.

I remember the conversations from the great bodybuilding documentary of the 1970s – ‘Pumping Iron’. There was a phrase said when the professional bodybuilders were training for the 1975 Mr Olympia: ‘You’ve got to want it so bad you can taste it ‘.

I would also like to make it absolutely clear please do not get demotivated when you are not making as much progress as you would like to. Building the physique you want and improving your health is a journey. It is not a race and you should compete with your expectations and the goals you set yourself. It does not matter if someone can run faster than you, swim more metres or lift heavier, focus on you and how you can be better each week in your training.

Balancing Work, Personal Commitments and Social Life with Training

Social Life

As human beings, we interact and tend to enjoy meeting others, having a level of social activity each week. It is always tempting when you finish a working week to go out on a Friday evening with work colleagues and friends to relax and unwind. I am not against social activity and what worked for me was ensuring throughout the week, I dedicated enough time during the week towards training.

I have been known to have ‘tunnel vision’ when I set goals. This is because my belief is every step you take and even a small step, it is all part of the journey to achieving the vision. By being goal oriented, please do not feel you are letting others down in your family or friends. This is your life and you have the free will to make decisions and take action.

One of my teachers once said to me ‘master your art and be focused’. She was discussing this during a workshop as the students and I were talking about balancing other demands of your personal life to the pursuit of your goals.

Work and Personal Commitments

There will be factors outside your control which may disrupt the day and the plans you make. The time you can dedicate to training depends on your personal situation too. For example you may have a child or children to support and have a full time job too.

From the experiences shared by parents of children, I would recommend training in the morning when you have responsibilities of raising children. Training in the morning is also effective for fat burning combined with minimum carbohydrates prior to the workout.

As the workplace is becoming increasingly demanding, you may get an unexpected project on your desk with a deadline or a new task which can make the working day longer than planned. Therefore, by training in the morning you are mentally preparing yourself too for the day to take on any challenge.

It is individual preference and personal circumstances which will ultimately determine whether you can train in the morning, during the lunch break at work or in the evening. In either situation, keeping in mind your goals and purpose will provide you with the discipline required for consistency.

With the time constraints we face, this reinforces the importance of ensuring each workout is effective to producing the required results. Keep track of your training and diet, as you progress over the weeks, you can look back at see how far you have come forward.

Lifestyle Change – Health and Fitness

When I was asked during my corporate career, ‘Why are you training each week after a working day?’

My response was: ‘Health and fitness has become a way of life for me, it is a lifestyle choice I have made’. The pursuit of better health, mind and body is a journey and there is always room for improvement.

We will all age and are not immortal, however would you not prefer to age with good health? When you exercise regularly, it especially helps with your mental strength and wellness.

It takes a lot of discipline to stick to a diet, push yourself to do the extra repetition or run the extra lap when you feel your body cannot do more, this tenacity you can use to face any challenge in life. For example there is planning involved in setting up a training and eating programme. This practise of being diligent, researching and analysing information is what you can use in other parts of your life. This can be used in setting up a business which requires a vision to provide a solution to the market, analysis and execution of a strategy.

Fitness training and pursuing health of the mind and body should be part of your life. It takes practise to be consistent in this and taking the first step is the way forward for an exciting chapter to begin.

Mental Health and Its Challenges on Children

Sun, 29 Nov 2020 08:59:48 GMT

Mental health issues are the second largest cause for concern in the UK and with the pandemic, the cause for concern has increased with particular impact on young children.

In August 2020, I interviewed Mital Thanki as part of a health and wellness show on The Sikh Channel which aired on national television to talk about the challenges of mental health on children.

Mital Thanki is the Founder and CEO of Spark Academy whose overarching aim is to build confidence and support with mental health in children. Mital Thanki is an award-winning entrepreneur and highly respected teacher based in the UK, with students from various backgrounds. She teaches children in secondary school and at A level with her academy specialising in teaching Maths, English, Biology, Chemistry and Physics.

With schools being closed since March, how are school children facing more social isolation?

There are many challenges that children are facing due to school closures. Kids are without playmates and play is extremely important in:

Facilitating cognitive development
Developing social skills and a sense of morality
Development of social relationships outside of the family

Families where children have no siblings may be particularly vulnerable, as their loneliness is amplified.

It also doesn’t help that parents are also disconnected physically from other parents who can help them cope.

One reason why parents are struggling to cope is because children’s prefrontal cortex of the brain isn’t fully developed and therefore unable to regulate their emotions.
Therefore, parents have to do that bit for them – therefore causing exhaustion.
Sometimes parents may experience something called allostatic load which is where emotional resources are depleted from prolonged exposure to stress.
This is where teachers, day care providers and extended family come handy because it allows parents to recharge, but also allows parents to cope with the stress.

All of these things have highlighted a multi-dimensional complex problem and has proven to some extent that children do not only need parents and vice versa – we all need external social relationships.

When did you first experience mental health problems of students at school (please clarify the age range of students)?

Ever since my teaching career began!

Year 6 pupils are under extreme pressure to perform, which can be trickled down due to the stress of the teachers and their targets.

Year 13 students need a lot of resilience and have a lot of expectations and pressures. There are a lot of career expectations such as becoming a doctor, or not being allowed to take a year out, etc. The social expectations can feel overwhelming.

What symptoms can you recognise in a child having mental health problems?

Change in mood that lasts longer than a few days.
Low energy
Withdrawal from social contact
A significant lack of enthusiasm
Significant loss or gain in appetite
Trouble sleeping
Indecisive
Not having much confidence
Talk about feeling guilty or being worthless
Thoughts on suicide and self-harm

How can parents help their children with mental health problems?

It’s important that children understand just like we have physical health, we have mental health.

We respond to experiences with our thoughts, feelings and emotions which ultimately lead to the behaviours we exhibit.

As a parent you can calmly and confidently open up conversations – when you’re having dinner at the dining table – that’s a perfect opportunity to open up discussion. We do this at the beginning of every lesson at Spark.

Explaining that there may be days where we will feel sad, demotivated and struggle is an important way for children to understand that even parents feel this way at times – that they are not perfect beings. More importantly, it’s important to have a conversation about asking for help and support.

Tips on how to openly engage in conversation:

You don’t seem your usual self today – did you want to talk about anything?
You look sad/worried today. Do you want a chat about? Is there any way I can help?

Focus in on your body language, as a parent your body language must show that you are interested and that you are listening without judgement. Give your full attention.

Sit on the same level as them – no height difference.
Be calm and acknowledge their feelings.

Why is it that mental health as a subject is not taught or studied at school?

It’s becoming more prominent now than ever – but it’s just the beginning. It needs it to be integral to the way teachers teach their classes EVERYDAY and not just something they do intermittently. It needs to be consistent so that it becomes habitual in:

How parents communicate with their child at home.
How employers communicate with their employees in the work place.

It all needs to come back full circle. We need children to have coping strategies and to improve their resilience as life is changing dramatically and we need the next generation to be equipped with these skills with the support, adaptation and understanding of the current generation.

Which particular tactics are best in supporting children with mental health?

Talking openly about mental health. However, sometimes children find it hard to express themselves. For younger children especially, this can be a challenge. If your child finds it difficult to express themselves verbally, a technique that you can use is to use toys, dolls and art materials and ask your child, “show me how you’re feeling” and they will play out scenarios.
Model good habits
Children learn from copying what they see around them.
So, I would say it’s important for parents to take care of their mental health and wellbeing for their children to see what good habits look like.
You can even do well-being practices together. For example:
Practise breath work:
Loads of benefits including: boosting immunity, increasing your confidence, processing emotions and healing pain and trauma.
An example is the 4-7-8 breathing technique where you breathe in through your nose for 4 seconds, hold your breath for 7 seconds and breathe out through your mouth for 8 seconds. When you breath out make a whooshing sound.
Dedicated time for family – no phone zone: Be in the present.

You have shared your experience of not looking at social media during certain times of the day to give yourself time to yourself, why is this important to both children and adults?

Social media is fantastic because you are more connected now than ever before with people across the globe. You can be part of groups and networks, pick up new skills and learn new things. However, as we know there can be some down sides to social media.
Research by the Centre for Mental Health have found that 5% of young people are addicted to social media.
The addictive nature of social media can be linked to instant gratification and dopamine production (which is the chemical in the brain that is associated with pleasure and reward).
The desire for a hit of dopamine combined with failure to gain instant gratification, prompts users to continually refresh their social media feeds.
Now, this is not a problem exclusive to young people. In fact, us adults experience this too.
What can be worrying is if the instant gratification is not met, users can internalise beliefs such as ‘I’m not popular’, ‘I’m not funny’.
A lack of ‘likes’ may cause negative self-reflection, prompting users to continually check their notifications in the hope that another person has enjoyed their posts – which gives a sense of validation. Also, this can be linked to body image issues and low self-esteem which amplifies feelings of loneliness and anxiety.
Also, people experience ‘FOMO’ which means fear of missing out – which adds to the feelings of loneliness. This is why you may find that children will often bug you to join social media platforms or hide the fact that they are on them (which is a major safeguarding concern).
One of the reasons why they do this is because of FOMO and their friends are on it and they want to stay continually connected. Your child doesn’t want to feel socially disconnected from their friends.
As humans, we are social beings who desire group interaction – so exclusion from social life can have damaging psychological impacts.
This is why there needs to be a balance – as Sunil has suggested.
Set time aside, measure your analytics for screen time.

What counselling services are available - public or private for children with mental health?

I concur with Sunil and just wanted to add that if things are taking longer on the NHS, then do not hesitate to seek independent professional advice, if your finances allow. Time is of the essence and you must see it as an investment into your child’s mental health and wellbeing and not look at it as a cost. Your child will experience first-hand transformative life skills that will only help for their futures. In the same way you may pay for a tutor to help your child with their academics and improve their future career prospects, you may consider a holistic service to empower your children with the right tools and mindset.

What local or central government initiatives are in place for schools to educate children on emotional wellbeing and mental health?

Schools have to promote wellbeing

Curriculum teaching must promote resilience and support social and emotional learning and focus on:
How to take on feedback and areas on where to improve.
Achieving a growth mindset: Embrace challenges, persist in the face of setbacks, seeing effort as a path to mastery, learning from criticism, find inspiration in the success of others.
Starting and ending their lessons with breathwork or meditation. Ready to learn, concentrate.
Therapeutic teaching practices
Calm caring tone
Stop what you’re doing and listen
Pay attention
Body language queues
Hearing student voices and enabling students to influence decisions; acknowledge that they are heard, and they matter. Even introducing ideas like the worry box idea.
Focus on staff development to support their own well-being and that of students
Identifying need and monitoring impact of interventions
Working with parents and carers
Targeted support and appropriate referral
Leadership that supports, practices and champions efforts to promote emotional health and wellbeing

How to lose body fat and keep it off - Part 2

Thu, 10 Sep 2020 07:16:59 GMT

My Nutrition and Diet Tips for losing body fat:

Do not eat less than 1,200 calories per day:

When the calorie intake is below 1,200 calories per day, this results in the body going into starvation mode and as a defensive measure, it stores fat to insulate itself. ‘Crash’ diets can leave you with low energy levels, having mood swings and a negative impact on your performance in and outside the workplace.

Consuming enough calories to sustain your daily activity and support your training programme will not make you fat. The calories need to provide nutritional value which will keep you mentally focused and consistent with your training too.

Drink at least 3 to 4 litres of pure water per day:

The human body is made up of 70% water and thus it is important to consume enough water each day. When you have water in drinks such as tea or coffee, this creates a loss of body fluid by creating a diuretic effect and drinking pure water is what should make up your litre intake. While there is no consensus for the required daily water intake, having seen other people lose fat and get in shape, drinking at least 3 to 4 litres of pure water per day was effective for them.

One of the questions asked by my clients is ‘During a workday and travelling to meetings, how can I get to drink 3 to 4 litres of water daily?’ The answer is simple: you schedule your regular food meals throughout the day and thus space your water intake.

The greater your bodyweight, I would recommend more than 3 litres of water daily. Adjusting your water intake especially after exercise as sweat causes you to lose minerals and electrolytes and your environment such as warm weather will encourage you to drink more water.

Leave a time gap for water intake and solid food consumption:

Water is a powerful element and to aid digestion, you should leave one-hour gap after drinking water before you consume food. Similarly, after eating food, wait at least one hour before you drink water. It is inevitable you will need to sip some water to help swallow food and keep any drinking of water while eating to a comfortable minimum.

Eat low, GI complex carbohydrates:

It is important to have complex carb sources from low GI foods to stabilise blood sugar levels and manage the levels of insulin. Insulin regulates blood sugar and one of its tasks is to take sugar from the blood and transport to muscles so that sugar can be used as energy. Excess blood sugar can cause diabetes and of course excess bodyweight and a sedentary lifestyle can also reasons for diabetes to develop.

Eat regular, small meals throughout the day and do not skip them:

Whatever your goals are, managing the hormone of insulin is essential for regulating your blood sugar levels. Too much insulin activity can cause blood sugar to spike and this causes the body to store fat. That is why it is advisable to have time intervals between meals, it provides you with adequate time to consume the nutrients from food and avoid feeling sluggish.

Try to eat to 5 to 6 small meals per day by having some food every 3 hours. This is achieved by including small, healthy snacks at time intervals from breakfast, lunch and dinner. For example, as a mid-morning snack, you may have a protein supplement with water and for the afternoon snack try having hemp seed powder with mixed nuts and berries.

Drink Green Tea:

Green tea contains caffeine and the amino acid l-theanine which keeps the body awake and yet relaxed. As it elevates the body temperature, it creates a thermic effect for burning body fat and I have used green tea consistently to burn body fat. I recommend drinking two cups of matcha green tea each day.

A caution about caffeine - there are minerals which cannot be absorbed at the same time – calcium and caffeine clash for absorption. Hence when you have a caffeine drink or green tea, please leave a one-hour gap before you consume any food or supplement with calcium.

Caffeine has some mixed reviews – some research arguing that coffee including decaffeinated have properties which make them anti-inflammatory, anti-bacterial and are an antioxidant.

If you are using thermogenic fat burning supplements which have green tea and caffeine, be mindful of any side effects known to be experienced such as high blood pressure and irregular heartbeat.

Reduce and avoid artificial flavours, sweeteners and preservatives:

In today’s world where there is a growing shift in the need for convenience in eating, there is no surprise that some foods marketed as ‘low fat’, often have artificial flavours and sweeteners to make it taste as though it still had that natural fat. The impact of these sweeteners is that causes an immediate blood sugar spike and too much simple sugars can cause insulin at any one time can lead to the body storing fat.

There is also the growing debate about the negative impact about artificial flavours, preservatives and sweeteners have on the health of the gut.

Reduce simple sugars and avoid excess simple sugar foods:

It is a contentious debate on how much fruit you should consume as sugar is in fruit. Of course, fruit and vegetables provide important nutrients. However, there are some fruits which are high in sugar and have a high GI rating, an example being pineapple.

My advice is when you have fruit, keep it to those which are not excessive in sugar and thus I would rather have an orange than grapes or mango.

Simple sugars are now more prevalent due to modern food production and the use of artificial sweeteners in food marketed as low in fat and in food supplements. Therefore, avoid processed caffeine or energy drinks.

Also avoid foods that are high in simple sugars such as confectionery, desserts, biscuits, cakes and alcoholic drinks.

Alcohol contains 7 calories per gram and contains malt which is also high glycaemic. It all adds to your daily calorie intake. The problem with simple sugars and foods high in sugar is it can create cravings which will lead to eating more than you planned.

Avoid fried food:

At a restaurant meal or at home, eat food which is baked, steamed or boiled. When you fry food with oil, you are adding extra calories to your daily intake. Therefore avoid eating crisps and savoury foods in packets which involve frying in their preparation.

Reduce or eliminate foods with yeast and reduce wheat consumption:

One of the common items discussed in healthy eating is the consumption of bread. Although it is within healthy eating guidelines of the UK government, modern production of food has led to increased use of processing in food. Researchers have argued the yeast in foods such as bread can cause imbalance of digesting carbohydrates, protein and fat efficiently.

We have all grown up eating bread – whether it is for school trips, picnics or every day eating. Bread consumption was always weekly for me until I learned in my 20s the impact of excess yeast and since then have reduced its intake.

It is difficult reducing consumption of a food which has been staple in your diet your whole life and yet it is possible too. During a working week, you can replace bread with other foods such as quinoa and bean salad; the nutrients will provide you with the sustained energy to get through the workday.

In the article on ‘Food Intolerance and Gut Health’ which is in the resources section, you can read what Ricky Singh, Founder of Supply Life has to say about wheat and his experience of Irritable Bowel Syndrome.

Reduce consumption of milk and dairy:

Milk is a good source of calcium and has other health benefits. In my experience, when I reduced and at times eliminated this from my diet, it increased the rate of fat burning. This is because milk contains lactose – a simple sugar. For achieving fat loss at the most effective rate, reducing dairy intake and simple sugars is one of the right steps you can take.

Calcium can also be gained from other foods such as low-fat cheese which is also is a protein source.

Which foods provide calcium that are not dairy provide?

Green vegetables, such as broccoli
Tofu
Baked beans
Pulses
Nuts

Eat fish and a range of protein sources daily:

For those who are not vegan or vegetarian, fish serves as an excellent source of protein. It does more than just provide protein for muscle growth and repair, it is a good source of omega 3 fatty acids which enable other functions such as absorbing vitamins, minerals and for effective functioning of the brain, hair growth and healthy skin.

Your food preferences will determine the type of protein sources you can have. For example, those on a vegan diet would naturally have more tofu, pulses and beans in their diet to get as much of the required amino acids from protein.

Eat the required balance of protein, carbs and fats for your body type:

In working with clients, I design meal plans which are aligned to their body type, fitness goals and food preferences (vegetarian and non - vegetarian). As we have our own characteristics, the meal plans need to reflect this, especially if there are food allergies and thus substitute food to provide the right level of protein and carbs are required.

Read the labels:

As simple and obvious as it sounds, it is more relevant today to read food labels especially if you have allergies or problems with digesting dairy. The next time you are in a supermarket, you will see that there are colour codes and labels with the word ‘healthy’ in it. However, please still read the food labels to ensure with the foods you purchase, you are making the best choice for your eating and training plans.

I always favour eating whole foods for providing you with protein and carbohydrates. However,

in today’s world of constant change and the daily pressure of getting through your tasks, it is no surprise that protein and food supplements will continue to be used throughout the working day.

While I am not against the use of supplements, it is essential you choose supplements with minimum or no sugar. For example, a chocolate protein bar may be marketed as high in protein and low in carbs, but there are always sugars in a protein bar. I would rather opt for a protein bar with nuts and no chocolate.

Eat a range of seeds, berries and fibre daily:

Flaxseed, pumpkin and hemp seeds provide essential fats, minerals such as zinc, iron and are also good sources of fibre.

Fibre (non- starch polysaccharide) is found in fruits, vegetables, grains and beans. Although it does not provide energy to the body it helps the food get digested. Fibre can be soluble and insoluble, such as:

Soluble fibre – Beans, oats, barley, broccoli and fruit
Insoluble fibre – Grains such as wheat, rice, vegetables and pulses

As fibre helps you digest food, it is important for maintaining health of your gut and can be effective in a diet for weight loss and fat reduction. From experience, I have found by including foods high in fibre it prevents irregular eating patterns. Sufficient fibre helps you feel satiated.

So, how do you keep the fat off?

After going through a journey of mind and body to achieve fat loss, you owe it yourself to keep the fat off. This requires consistency in training, diet and the mind set to continuously improve.

Mindset:

One of the reasons why people regain the body fat they have previously lost, is mind set. In life we come across obstacles and am sure you have also been at a point where the worst things can happen at the worst time. I have experienced this more than once in my life and it is painful to say the least. However, what I have learned is that pain is temporary, and this material world of illusion is temporary too.

The mind will always ultimately determine what the body does and how it reacts.

How we perceive an obstacle will play a role in the outcome of our actions. After I suffered from my health challenges of ongoing rectal prolapses during Dec 2010 and in Jan 2011, a colorectal surgery in January meant I could not train abdomen for at least one month and needed to take a break from exercise. When I returned to gym training after the required rest from surgery, I would think back at the condition of my body in previous years. As painful as it was going on a plane to Mumbai after surgery in Jan 2011, I was determined to overcome any obstacle and get back in shape.

There are also factors outside our control such as global political, economic and environmental events. We all agree that 2020 has been a year of unprecedented change for the world with the global pandemic of the coronavirus compelling most of us to think how we can implement positive changes and help others in need across the world. Always remember how you feel inside you will radiate your energy to the world.

Positive speech and the use of affirmations is one of the techniques you can use to stay motivated on your journey of health and fulfilling your potential.

I will be exploring more of mindset and its importance in the article on ‘Mental health and Mindset’.

Consistency in Training and Diet:

With any diet and training programme, avoid the use of ‘crash’ diets which leave you depleted of energy. As your body changes, you need to also keep track of your diet each month so that the body is always getting the required nutrients.

One way of keeping track of your progress is the food and training diary. By keeping track of a day’s eating, you can use that to change the different protein and carbs sources you have providing the required flexibility in a diet. For example, if you have gained a few pounds of lean mass over a three month period and are training with heavier weights, you would increase both protein intake to continually repair muscle and increase carbohydrates to fuel the workout and spare the protein for muscle growth.

Cardiovascular training should always remain in your weekly workout to metabolise fat as an energy source. This is achieved when you train cardio first thing in the morning having consumed no carbohydrates, no solid foods and are exercising in a fasted state. The cardio training can be varied – for example, you may choose to do a 45 minute run in one week and the next week swim continuous laps in a 60 minute swim session. With swimming, I have found the backstroke with continuous kicking (from the hip) is highly effective for keeping the fat off the abdomen and lower back.

The amount of cardiovascular training you would do is dependent on your body type and cardio needs to be done to the point where it helps not just the health of your heart but your conditioning too. For example, for a mesomorph body type, I would recommend one cardio session per week while you are training for lean mass and muscle growth.

The journey of health and fitness is ongoing and keeping track of what you eat and your training plans in a diary will help you evaluate your progress and make adjustments when required. Diet plans should be reviewed each month as the body composition is expected to change.

Interested in finding out more about how I can help you? Get in touch!

Abs are not just made in the gym!

Mon, 07 Sep 2020 14:31:47 GMT

Nutrition:

Whatever your goal for transforming your body, it is essential that the nutrition and eating plan you follow is aligned to your goal.

Nutrition is quite a broad subject and over the decades there have been a range of theories on the ideal diet for losing body fat, maintaining your weight and building muscle. This can vary from Paleo to Keto to Low Fat. You can have great genetics, be naturally strong and have a training programme which is constantly evolving, however, effective nutrition plays a major part in successfully achieving your fitness goals and providing consistency in results.

Abs are not just made in the gym!

With the vast information we have access to and as information on the topic continues to grow, it is no surprise that it can be a challenge to grasp the principles of eating right for your body type and metabolism. There is no one size fits all approach for nutrition or training plans. Why?

Because the study of the human body is fascinating, and each person has characteristics which makes them unique.

So, what is the ideal healthy diet? The first national food guide that was formed to help people choose how and what they should eat, was formed in the USA during 1992 – The Food Guide Pyramid.

In the UK, the Food Standards Agency adapted this to develop the ‘the Eatwell Plate’ in 2007. Over the years, Public Health England and the Food Standards Agency evaluated research on nutrition and for the UK introduced the Eatwell Guide. This is a model for nutrition and its current version was published in 2016.

The Eatwell Guide provides eight tips to eat healthier and it advocates the following daily calorie requirements for men and women:

Adult Males, Aged 19 – 64: 2,500 calories per day

Adult Females, Aged 19 – 64: 2000 calories per day

When I first began weight training, my initial understanding of nutrition was limited to macro nutrients, vitamins and minerals and the role they play. However, not all calories are the same.

To achieve your goals, supporting a specific training programme also requires an eating plan which is based on your body type and metabolism.

For a customised meal plan, get in touch today

There is no doubt that over the years we have seen low carbohydrate, high protein diets being more commonly used and advocated as effective methods for body fat reduction and weight loss. However, we need to remember that for sustained results and to avoid excess body weight and fat returning to the body, the diet you follow must also provide emotional wellbeing. Stability of mind is as important as consistency in results. Crash diets can lead to demotivation when the weight you lose returns later when you are ‘off’ your diet.

Without going in to too much technical detail, let me share some foundation on the macronutrients:

The macro nutrients – Carbohydrates, Protein and Fats:

Carbohydrates:

Carbohydrates are the ideal source for providing energy to the body; they are broken down through digestion into glucose which is used by the body. On a daily basis, we use both carbohydrates and fats as an energy source and when you do more strenuous activity, the body will use more carbs. I must emphasise that in your diet when you change the amount of carbs and fats consumed, you can use fat as an energy source to fuel your workout. This is a technique I have used consistently to lose bodyfat.

There are three types of carbohydrates:

Simple carbohydrates - sugar
Complex Carbohydrates – starches
Non- Starch Polysaccharides (NSP) - fibre

Simple carbohydrates provide a short spike in energy and are found naturally in fruit. They are also in processed foods such as desserts, chocolates, biscuits and cakes (these do not contain the antioxidants or phytochemicals that you get from fruit).

Complex carbohydrates release energy over a long period of time than simple carbs as the body takes a longer time to break complex carbs into glucose. Complex carbs are in starchy foods such as grains, potatoes, pulses, rice, pasta and bread. Oats are also a complex carb and vegetables, nuts and seeds have different amounts of starch.

Do Carbohydrates have the same effect on the body?

Not all carbs are the same and when you digest them, they have an effect on your blood sugar or blood glucose. The glycaemic index (GI) provides a measure on the speed of how these foods are converted into glucose and are ranked on a scale of 0 to 100. A food which has a GI of 70 or more is commonly thought of being high and those with a GI of 55 or less is low (for instance, oatmeal).

Protein:

Protein is made up of amino acids and these are classified in essential and non - essential amino acids. It is used primarily for growth, building and repairing muscle. The other functions include movement of body and antibody proteins to enable immune protection.

While carbohydrate is commonly regarded as an effective energy source, protein can also be used as an energy source especially in times of fasting and sporting events which require a lot of endurance (for example, marathon running).

There are 20 amino acids in total and a complete protein source has all of the 9 essential amino acids. The complete protein sources are food from animals such as dairy, chicken, turkey, fish and eggs. The essential amino acids cannot always be produced by the body and the 4 non - essential amino acids are produced by the body during the absorption of protein.

What are complete and incomplete protein sources?

Comple protein sources include food from animals such as dairy, chicken, turkey, fish and eggs.

Incomplete protein sources are food in plant foods and they do not have all of the 9 essential amino acids. Some examples of incomplete protein sources are vegetables, grains (wheat, oats, rice), nuts and pulses (lentils, beans and peas).

For those on a vegan or vegetarian diet, how can you ensure adequate protein?

You can combine different incomplete proteins to help increase the amino acids that are consumed. This would require eating in the same meal combinations such as:

rice and beans
pulses such as lentils and quinoa
vegetables and nuts
seeds such as pumpkin seeds, flaxseed and vegetables
tofu and rice

Protein supplements which do not contain animal products and can also be used to supplement the diet. I recommend choosing a protein source which has no or minimum sugar. It is very important to always read ingredients and check for levels of artificial flavours, preservatives when choosing a protein supplement.

Fats:

Despite what multiple diets have led us to believe, fats are not evil. Fats provide an important role in absorbing vitamins and also are a significant source of energy. They also enable you to establish your levels of cholesterol and protect internal organs of the body.

Fats can be classified further into saturated fats and monounsaturated fats. When fats are broken down, it generates fatty acids, and this can be saturated, monounsaturated or polyunsaturated.

Saturated fats are founded in animal protein such as meat, chicken, eggs and dairy sources. The non-animal saturated fat is in coconut oil and cocoa butter. Saturated fats help your immune system and to support the liver function.

Monounsaturated fat is in olive oil, rapeseed oil and food such as nuts, seeds, olive and avocado. Studies indicate that diet high in monounsaturated fat helps reduce bad cholesterol and fat in the blood.

Fish contains more grams of fat than some other protein sources. Why is it regarded as a healthy food choice?

Polyunsaturated fats are known as essential fatty acids (EFAs) which are important for overall health. These EFAs are omega 3 and 6 and you will see in health food stores a range of oils which contain omega 3, 6 and 7 fatty acids.

Oily fish contains omega 3 fatty acids which provide a range of health benefits such as reducing total cholesterol levels, improving skin and hair growth. Omega 3 fatty acids also reduce the blood triglyceride levels (fats found in blood).

Omega 6 fatty acids are found in sesame seeds, pumpkin seeds, evening primrose oil and sunflower oil.

For information on how to make your fitness go further, contact me to create a tailored meal plan.

How to lose body fat and keep it off - Part 1

Mon, 07 Sep 2020 07:16:58 GMT

For many people, the main aim behind getting into fitness tends to be losing weight or losing fat. Over the years, I have been asked how I reduced body fat, especially in my abdomen and lower back. There are various views on the most effective techniques to lose body fat and this article is based on my experience, opinion and the research I have done on nutrition and the human body.

For more information on my training techniques for fat loss, please refer to the Resources section of the website.

What is body fat and what causes it?

Body fat is the accumulation of ‘adipose’ tissue on the body; this is caused by storing fat which has not been utilised for energy. When your metabolism works effectively, you can use fat as an energy source and both protein and carbs can be used as energy as well to transform your body.

The body stores fat when it consumes more calories than it uses – a surplus of calories consumed versus calories expended. This classic explanation has been shared throughout the study of nutrition. However, there are also other reasons why fat is gained:

Inconsistent eating patterns can cause metabolism to swing, for example, the use of ‘crash’ diets. This can occur where the calorie intake is below 1,200 calories per day which results in the body to go into starvation mode. Hence as a defensive measure, the body starts to store fat to insulate itself.
Issues with Thyroid hormones can also caught weight gain, particularly in women, where the hormones need to work optimally to metabolise fat and support good health.
Problems in the digestive system and health of the stomach or gut (I’ve explored this further in the article on gut health and food intolerance).
Not having enough water intake (without any added sugars or flavours) plays an extremely important role in regulating body temperature; when this is limited, the body does not function optimally as it cannot make use of the nutrients that come from water.
Hormones play an important role in the functioning of the body and environmental factors such as, excess stress can cause cortisol levels to rise and that can limit your progress. Oestrogen – which impacts both men and women – can also have an impact on weight gain, where too much oestrogen can lead to weight gain and body fat. Similarly reduced levels of testosterone can also affect men in their fitness journey. For this reason, losing weight and maintaining fitness is not just a physical process; the importance of consistent mental health and stability is fundamental.
A training and diet plan that is curated to you and your body time will fuel your fitness journey. Quite often, I see people who try to do it all as an approach. You need to work with your biology and a plan that is not aligned to your body type will limit your progress. In the case of training, for losing weight and increasing muscle tone and definition, it best to avoid foods which are high in simple sugars.

Nutrition can play a huge role in losing body fat.

Whatever your goal for transforming your body, it is essential that the nutrition and eating plan you follow is aligned to your goal.

Nutrition is quite a broad subject and over the decades there have been a range of theories on the ideal diet for losing body fat, maintaining your weight and building muscle. This can vary from Paleo to Keto to Low Fat. You can have great genetics, be naturally strong and have a training programme which is constantly evolving; however, effective nutrition plays a major part in successfully achieving your fitness goals and providing consistency in results.

Find out more about how nutrition can play a part in your fitness in my article – ‘Nutrition – Abs are not just made in the gym!’

How do you lose body fat?

To lose body fat over a prolonged period (for example, 12 weeks), we need to follow a consistent training and eating plan.

The American College of Sports Medicine (ACSM) advises of a weight loss of one pound per week (ideally from body fat). Research from commentators advises this demands an energy deficit of 500 calories each day for 7 days. This leads to a reduction of 3500 calories during the week.

‘Calories consumed need to be less than calories expended’ to burn body fat and lose weight is the mantra that most dietitians follow.

However, this is only part of the process: The thermic effect of calorie burning and generating heat in the body helps you burn body fat. Whatever your body type, fat needs to be used as fuel as an energy source throughout the day.

How do you know how many calories should be expended to achieve fat loss?

In the study of how we expend energy, research has shown that the basal metabolic rate (BMR) represents the number of calories required to support basic functioning and when the body is at complete rest and there is no digestion of food taking place.

Researchers have also provided methods which measure your resting basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The TDEE is the amount of calories required by the body each day to support exercise and for all of the daily functions of the body.

The Harris-Benedict Equation provides a calorie formula to calculate your BMR and TDEE. This formula uses the components of gender, height, weight, age and it does not take into account the amount of lean body mass. However, this formula still provides value for measuring calories required to support your daily activity.

Losing weight and improving your fitness doesn’t have to be a minefield. Armed with the right information and support, you can have tailored training and nutrition plans that can fuel your progress rather than hinder it. Looking for a quick fix may get you some results in the short term, but the long-term repercussions can be unsustainable and impact your progress.

ravi-summan-wellness

Ravi Summan Wellness January 2024 newsletter

Happy New Year

Your Path to Achieving Goals

New Podcasts and Media Content Being Released

How Will You Exercise at Home?

Ravi Summan January 2023 news letter

New Podcasts Being Released in 2023

What are you doing different in January ?

Those who have taken part report;

Research published in 2018 in the British Medical Journal also found that a month off from alcohol;

How Do You Exercise At Home ?

Chest:

Shoulders:

Back:

Legs:

Core:

How Will You Achieve Your Goals in 2023 ?

Ravi Summan Wellness January 2022 Newsletter

STOCKLEY PARK - JOIN US FOR A SESSION ON HEALTH AND WELLBEING:

Are You In Need of Some January Inspiration?

How do you exercise at home?

What are your Goals and Ambitions for 2022 ?

Ravi Summan Wellness Newsletter - May 2021

Approaching the second half of the year

"The only constant is change"

Daryl Woodhouse and Ravi Summan – Working Together for Employee Wellbeing and Workplace Productivity

Update on the Ravi Summan Health and Wellness Podcast

Training at Home or Outdoors - Why ‘Leg Day’ So Often Gets Left Behind…

The Importance of looking after your gut – Part 2

To find out more on how Supply Life can help you with food intolerance testing, please click the icon below to visit their website

Ravi Summan Wellness Newsletter - March 2021

How Has Your Year Begun?

Our Very Own Health and Wellness Podcast is now Launched

Another Exclusive Announcement - ‘An Audience With Ravi Summan And Guests’

Ravi Summan as Guest Speaker at the Business Live UK National Health and Wellbeing Event

The Importance of looking after your gut – Part 1

What is food intolerance and how can it affect you?

The impact of hormones on gut health

How can you tailor your diet if you have a food intolerance?

How do you test for food intolerance?

*Sikh Channel - Episode One: Interview With Ricky Singh

How did you get involved in the food intolerance testing?

How and why do we have food intolerance?

How important is fibre to ensure optimum health of our stomach?

How effective is prebiotics and probiotics in helping to develop healthy bacteria in the stomach?

With foods from Asia (especially India), what are their impact on helping with healthy digestion?

Ravi Summan Wellness Newsletter - January 2021

Happy New Year, everyone!

Are You In Need of Some January Inspiration?

Are You in Need of Some January Inspiration? Part 2! ﻿

How’s Your Lockdown Training Going?

The Importance of Mindset – Part 2

The mind and muscle connection

Visualisation for building muscle and having the physique you want:

Learning from failure:

Pain and failure are temporary and so is happiness and success.

What’s the conclusion?

Welcome to the December newsletter of Ravi Summan Wellness

Presenting health and wellness content on national television in the UK

Interview with Sandeep Saib (Happy Heads Mental Health Co-Director)

Becoming international ambassador for My Earthy Life

Becoming a committee member of Punjabi Chamber of Commerce

Goal setting – What are Your Goals for 2021 and beyond?

MY RULES FOR SUCCESS

Set goals and take action

Believe in yourself and follow your purpose in life ﻿

Work hard and be disciplined

Stay away from negative energy ﻿

Be compassionate and give back to humanity and the world ﻿

The Importance of Mindset - Part One

Challenges to fitness training and keeping to a nutrition programme

Goal setting ﻿

Training and Meal Plans

Diary of your thoughts

Balancing Work, Personal Commitments and Social Life with Training

Social Life

Work and Personal Commitments

Lifestyle Change – Health and Fitness

Mental Health and Its Challenges on Children

Are You in Need of Some January Inspiration? Part 2!

Believe in yourself and follow your purpose in life

Stay away from negative energy

Be compassionate and give back to humanity and the world

Goal setting

How can parents help their children with mental health problems?

How do you lose body fat?