Learn to say ‘NO’.  If you don’t want to, politely say no.  When you are saying no, you are conditioning your brain to indulge in things you don’t want to.  Take full control of yourself.  This is going to completely change your decision-making. One day at a time.  Bas, RUKNA NAHI HAI.️

Listen to your inner self. Start when you feel like it.  But start.

This year, take care of your family.  Make changes to their food habits and make them do some activity.  Wish you all a very happy and joyous new year.  One day at a time.  Bas, RUKNA NAHI HAI.️

On such days, try working out for 10 minutes.  This is the ‘10 minutes rule’.  On such days, you’re practicing this amazing method of conditioning your brain to train. Once this becomes a habit, congratulations. You’ve just unlocked your pathway to strength gains. One day at a time. Bas, RUKNA NAHI HAI.️

I believe in always starting something that you can do, and then focus on improving those parameters.  That’s how it has always been.  This new year is going to bring in all new energies. Make the most of it. Is saal, karke dikhana hai.  One day at a time. Bas, RUKNA NAHI HAI.️

The best ‘Well-being’ podcast award is home. Thank you so much for showering your love and support. This really means a lot.  Thank you to everyone who voted for me. This is our trophy. Thank you for being a part of my life and allowing me to speak my heart out. Grateful for everything. One day at a time. Bas, RUKNA NAHI HAI.️

Once you plan your day beforehand, the day gets so much easier. Hiring a cook is a part of this huge plan. Once this is done, you only need to focus on the other things. Plan ahead and destroy your limits. One day at a time.  Bas, RUKNA NAHI HAI.️

It’s been an amazing journey and I’m really grateful for everything.  Thank you so much to all my elders who always showered their blessings on me.  One day at a time. Bas. RUKNA NAHI HAI.️

If you have a goal, be damn serious about it. Don’t just take it for granted. We often tend to develop a laid-back attitude along the way. The people who made it happen weren’t born with special powers.  They breathe the same air as us. Just that, they take it more seriously and work towards it. If you want it, you need to work for it. Go destroy your limits. Make it happen.  One day at a time. Bas, RUKNA NAHI HAI.️

This new year, please don’t lie to yourself.  Make the most of this time and unleash the beast within you. The things that you always wanted, are here at your doorstep. Embrace this phase, sit, think, and assess.  Listen to your heart and start taking those small baby steps. Start crawling.  Once you crawl, the urge to walk will go up.  And in no time, you’ll run.  Warrior mindset. Make it happen.  One day at a time. Bas, RUKNA NAHI HAI.️

Winters should not be the reason to stop your journey.  We need to find a way.  Look closely. You always have a solution. Be it any season, destroy your limits. Be unstoppable.  One day at a time. Bas, RUKNA NAHI HAI.️

When you do something half-heartedly, it reflects in all your actions. What’s your intent behind doing that thing? Are you just dragging it or do you really wish to accomplish that task? Put your heart into everything that you do.  And see how everything around you changes.  It will reflect in all your actions. Buckle up.  One day at a time. Bas, RUKNA NAHI HAI.️

We are frustrated because of our own things.  Sometimes, we ourselves are the reason.  Sit back, relax, and re-assess where exactly you need to work.  You cannot find the answers outside when it’s an internal issue.  Dive within. Acceptance is the first step.  Fixing this is the only way out of it.  Stop the blame game and put it into action. One day at a time. Bas, RUKNA NAHI HAI.️

Losing weight in 12 weeks, 24 weeks, and 48 weeks is one thing, and keeping it off, so that you don’t gain it back, is another.  A successful transformation is when you are able to keep it off forever. Remember, fixing things so that you don’t need to go through the entire process is the answer to all your problems.  So, whatever method you apply, make sure the process should be something that should be given more attention.  You may run behind the numbers as much as you want, ask...

Working on your weaker areas should be the first step towards improvement. That’s how you get better.  Pat yourself on your back and get ready for the next phase.  Learn. Work. Improvise. One day at a time. Bas, RUKNA NAHI HAI.️

You cannot beat a person with a mad work ethic. It’s your day.  This is what you manifested years ago.  Go and seize your day.  Destroy your limits. One day at a time. Bas, RUKNA NAHI HAI.️

As we keep on putting on weight, the skin expands in nature in order to accommodate the new fats and muscle tissues. Make sure to train your muscles and keep giving your body enough amount of protein.  Don’t just chase the scale, because that’s not going to solve the issue. Your ‘method’ of fat loss and adhering to that approach is most important. One day at a time.  Bas, RUKNA NAHI HAI.️

Start making ‘self-informed decisions’.  Learn this. Master it.  What you do when no one else is watching you, speaks a lot about you. Learn to ‘stick’ to the most important nutrients that you need to put in every day into your system. That’s how we grow over time. One day at a time. Bas, RUKNA NAHI HAI.️

Your diet should not be a punishment. Enjoy the process. You cannot excel in something that you dislike. It should give you a purpose. Create a ‘doers’ environment.  One day at a time. Bas, RUKNA NAHI HAI.️

This is one of the most neglected areas, after sleep.  I see adults drinking lesser than 1 liter of water every day.  Poor memory, and forgetfulness, which are a byproduct of drinking lesser water, will keep on growing. Unnecessary bloating and other inflammatory markers are a repercussion of lesser hydration.  Fix it.  Who’ll do it for us? Guess who? No one.  It’s you.  Drink at-least 3-4 liters of water every day.  If you want to stay away from brain fog and fatigue, drink water.  Better...

Stop eating the leftover food. Don’t make your body a place for everything that is EXTRA. Treat it like a prized possession. Only the best quality of nutrients should go in. Nothing lesser than that. One day at a time. Bas, RUKNA NAHI HAI.️

On a diet, the first time you travel, you’ll feel lost.  2’d time you to travel, you’ll feel a bit better.  The more you travel, you’ll get comfortable with the routine. Just try to replicate your nutrition plan,  and eat around it. I know you can’t carry your kitchen scales.  That’s how we learn.  Give your body the nutrients that it demands the most. Don’t be afraid. You won’t lose your progress. All is well. One day at a time.  Bas, RUKNA NAHI HAI.️

Avoid arguments.  Focus on your game and don’t get distracted.  Don’t lose your cool. Practice not losing your cool.  It’ll take time.  Let them win a few times. It will only bring peace. Say to yourself that you are here to build bigger things. One day at a time. Bas, RUKNA NAHI HAI.️

You are a warrior.  Repeat after me.  Your mind is carefully listening to you. DO NOT SPEAK BADLY ABOUT YOUR OWN SELF. Say this to yourself even when you are at your lowest.  You can move mountains. Do not let yourself down and don’t look down upon yourself.  Be unstoppable. Make it happen. One day at a time. Bas, RUKNA NAHI HAI.️