100 Day Challenge – Expert Session 14 – Yoga – Way to healthy body and a super mind – Shri M

July 6th, 2021

July 6th, 2021

Speaker : Sri M

His principal message for everyone is, “Go to the core. Theories are of no use.”

His talks range from Vedanta lessons to Mindfulness. He has been a speaker at the World Bank, WHO, UN, Google, Yahoo and at leading educational institutes including IIT and IIM.

He founded The Satsang Foundation (www.satsang-foundation.org), which is today a meeting point for spiritual seekers of all persuasions and an effort to give back to the society through its initiatives. Over the years, Sri M’s efforts as a social reformer and educationist have brought into the emergence many successful initiatives in areas of Education, Health & the Environment.

In 2011, he wrote his memoir “Apprenticed to a Himalayan Master – A Yogi’s Autobiography“, which became an instant bestseller. His lucid style of writing and the immaculate ability to string together evocative anecdotes make his books an engaging source of guidance and inspiration. Apart from his autobiography, Sri M has authored many widely acclaimed books that center around the practice of Meditation and various spiritual principles – often urging the reader to be cognizant of the core concepts. His first fiction novel – Shunya was launched in 2018.

In the year 2020, Sri M authored two more books – ‘The Homecoming & Other Stories’, a book that delves deeper into human spirit and ‘Yoga Also for the Godless’, a pathbreaking book, based on his profound understanding of Patanjali’s Yoga Sutras.

In 2015, to promote inter-faith harmony, Sri M embarked on the Walk of Hope, a Padyatra that covered 7500 kms from Kanyakumari to Kashmir. The Walk concluded on 29th April, 2016, reaching out to 10 million fellow Indians during the Walk. The initiative was acknowledged by honorable leaders

In January 2020, Sri M was conferred with one of the highest civilian awards of India, the Padma Bhushan, for distinguished service of high order in spirituality

Based in Madanapalle, Andhra Pradesh, a three-hour drive from Bangalore, he leads a simple life. Appreciative of music, he also writes and paints in his leisure time

To know more about Sri M, his spiritual journey and the Satsang Foundation, visit www.satsang-foundation.org

Follow him and the Foundation on social media:

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New and exclusive updates are shared everyday – Sir’s messages, stories, book excerpts, videos, event announcements, project updates, volunteer work and much more.

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Let’s try our best to ensure that our Master’s messages, wisdom and guidance reaches millions of people across the world.

Sri M :
The Satsang Foundation : www.facebook.com/TheSatsangFoundationOfficial

The Satsang Foundation :

Sri M: www.Instagram.com/SriM_Official
The Satsang Foundation :

Sri M : www.twitter.com/SriMspeaks
The Satsang Foundation : www.twitter.com/satsangtweets

Sri M
The Satsang Foundation



100 Day Challenge – Expert Session 13 – Branding your business – Rohit Varma

July 3rd, 2021

July 3rd, 2021

Speaker : Rohit Varma

He is a marketing professional with 2 decades of experience in developing and managing brand, marketing & communication strategy for consumer and channel.

He has experience in developing brand strategy, 360 degree integrated marketing campaigns, digital & social media marketing.

He has launched & managed globally acclaimed “Social Media Week” in India for 3 consecutive successful years.

He owns and manages “Nature inFocus” platform for nature & wildlife enthusiasts, successfully running for the last 7 years. It has evolved to become the largest community for nature & wildlife lovers in Asia.

Instagram – @rohitvarma

About Moderator: Utkarsh Singh

Founder and Design Director

Hyphen Strategic Designs

Utkarsh studied architecture but chose to practice his design knowledge in the field of design and communication. After dabbling with his own start-up in 1999, he chose to start hyphen design in Bangalore.

Specialities: Branding and Identity, User Experience Design, Graphic Design, Web Design, Print, Outdoor, Exhibition Design

Linked In – @utkarshsingh

Website : http://hyphen.in/

100 Day Challenge – Expert Session 12 – Flexibility and Mobility – Ziley Mawai

June 22nd, 2021

June 22nd, 2021

Speaker : Ziley Mawai

He is superstar Tiger Shroff’s personal coach, fitness consultant and the man behind his athletic prowess.

He is an engineer, athlete, fitness coach and an entrepreneur. He started out as a gymnast and won many medals and accolades throughout his sports career. In 2009, he won the student of the year award in his college because of his consistent success in athletics and fitness. When his father died at an early age because of sedentary lifestyle, he made it a mission, to help people cross over to the healthier side of life.

He realized there was a need for easier and more entertaining fitness for people above 35. Style of Fitness was a model gym he created which had no machines and emphasis was made to move from losing weight to gaining strength, endurance, flexibility and overall physical wellness for pain free everyday living.

He started a trainers training institute as he found there was a huge shortage of trainers who understood the methodology to make people healthy and fit as per their needs.

He designed easy to use strength and fitness building equipment and holds 10 patents for them. The equipments are marketed under the band PLYOBANDS.

Instagram – @ZileyMawai

100 Day Challenge – Expert Session 11 – Emotional FItness – Abhilasha Kabra

June 19th, 2021

June 19th, 2021

Speaker : Abhilasha Kabra

Abhilasha is a Psychotherapist and Counsellor by education.

She is a practicing ICF Certified Life Coach specializing in Parenting, Relationship Coaching and Happiness, Mindfulness Coaching certified by Berkeley Institute of Wellbeing, California.

She uses Transactional Analysis, Psychotherapy and Neuro-Linguistic Programming in her practice.

Her experience encompasses the following :

  • Covered 500+ counselling and coaching sessions.

  • Held numerous workshops and webinars on emotional health and relationship coaching.

  • Held workshops and webinars in India and Mexico.

About Moderator: Rachana Jhamwar

Interior designer, mother, homemaker, owner of a furniture manufacturing unit.

Rachana is an established interior designer and entrepreneur with 25 years of experience in the field in India and also in the US, working on a wide range of architectural projects including Airports, Research Laboratories, Corporate Offices, Hospitals and Government buildings.

Back in India, now at Pune, she has completed over 100 residential and commercial projects under her company, Parfait Interiors. She now also has a furniture manufacturing unit of her own, where she and her team seamlessly make custom furniture – from design to finish.

An avid follower of spiritual journeys and keeping healthy through both body and soul, she also has deep interest in Indian mythology.

Facebook – @parfaitinteriors

Instagram – @parfait_interiors

Twitter – @rachana219

Linkedin – @rachana-jhamvar

100 Day Challenge – Expert Session 10- Importance of resistance Training – Anshul Dhamande

June 12th, 2021

June 12th, 2021

Speaker : Anshul Dhamande

Anshul Dhamande is a Premium Fitness Coach at Fittr and Faculty at Institute of Nutrition and Fitness Sciences (INFS)

He was always into sports but not very fit. Somehow, he decided to join the gym and just never looked back after seeing results.

Like most, Anshul has an Engineering degree and worked as a Data Analyst for a few years where he saw the kind of lifestyle majority of us have, and hence, the issues & diseases we are prone to, if we don’t make changes. The lack of information when it comes to even the very basics of nutrition and training was either incorrect or just half truth which could end up hurting health more rather than helping.

He wanted to change that and help educate & make them fit. Hence, over the last 5 years, Anshul has been able to help over 1000 plus people one-on-one as a coach at Fittr, an online health & fitness platform as well as educate people by being a part of a fitness institute (INFS).

Instagram – https://www.instagram.com/anshuldhamande/

Twitter – https://twitter.com/anshuldhamande

Learning: The myth around resistance training and why it’s crucial for every person of all ages irrespective of the work they do.

100 Day Challenge – Expert Session 9- Reverse Ageing with S. Sivakumar

June 5th, 2021

June 5th, 2021

Speaker : S. Sivakumar

S. Sivakumar is a senior corporate leader with ITC Limited. His many passions include home gardening and photography. He is an angel investor as well.

After being careless about his health for many years – attributing it to his busy work life – he became overweight. As heavy as 120 kilos at one time. Then, in 2019, he took charge of his well-being and managed to shed 35 kilos in under a year.

Sivakumar writes a guest column on www.unhurry.in, titled ‘Reverse-ageing with Shiv’, which will be the topic of his experience sharing with our Health Challenge Community on 5th June 2021.

He can be reached on Twitter at https://www.twitter.com/S_Sivakumar

100 Day Challenge – Expert Session 8 – Krishnanand Gaur – Psychology of Money

May 29th, 2021

May 29th, 2021

Speaker : Krishnanand Gaur

Founder & Managing Partner,
Excel Advisors

Krishnanand has been helping affluent investors manage their wealth since 2003.

As a Wealth Advisory Professional, he assists clients on goal setting, risk management strategies, asset allocation, and investment policies. After completing PG Diploma in Investment Banking from ICFAI university, Krishnanand completed the Post Graduate Program in Applied Finance from Indian Institute of Management, Kolkata in 2008. He later earned the Chartered Wealth Manager® (CWM®) designation from the American Academy of Financial Management. He is a Level 1 Candidate for CFA currently and intends to pursue Chartered Alternative Investment Analyst (CAIA®) program soon.

Krishnanand has experience of working with some very large format firms like ICICI Bank, Standard Chartered Bank and Centrum Private Wealth in Wealth Advisory and Corporate Finance and had exposure to manage Client AUM of up to 600 crores across multiple asset classes and Investments.

He also has been a guest faculty on a few occasions at L J Institute of Management Studies, Amrut Modi School of Management and Shanti Business School on lectures on Wealth Management, Investments and Capital Markets.

Krishnanand is NISM Certified Investment Advisor as well.

Twitter – @theastutereader

LinkedIn – https://www.linkedin.com/in/krishnanand-gaur-89840043

About Moderator : Bhumika Shah

By profession I am an Assistant professor in computer engineering, having 17 years of teaching experience. By passion, I am a story teller, reader, blogger, theatre enthusiast. etc

I live in Ankleshwar-Gujarat and I work at Surat- Gujarat- commuting around 150 kms everyday.

I have been blogging for more than 12 years and had been writing columns in Gujarati news paper for 3 years. I have written many drama scripts and won prizes at youth festivals for my students. I am also a Quora top writer.

Having stronger love for reading and books, me and my close friend- Krishnanand Gaur have started a YouTube channel, to share stories, poems, book reviews- everything about literature.

I have been working on betterment of my health since my second kid was born, in the last 3 years. Though, I have been more consistent in last 6 months with guidance of Sandeep Mall Sir. My fitness journey has been just walking and yet that has improved my physical and emotional health tremendously!

Social Media Handles:

Twitter: @bhumikashah7

Instagram: @bhumikashah7

WordPress: https://thebhumika.wordpress.com/

YouTube: https://youtube.com/channel/UC1zyidqcs_2wq0Yb_ym_JMA

Quora: https://www.quora.com/profile/Bhumika-Keyur-Shah?ch=99&share=927cc8c0&srid=zlls

100 Days Challenge Expert Session – Aditya Singh

May 22nd, 2021

May 22nd, 2021

Speaker : Aditya “Dicky” Singh

With a background in Sciences and a Bachelor’s degree in Engineering, Aditya followed this up by joining the Indian Civil Service and worked there till finally deciding that his interests and calling lay in working with wildlife.

He has lived in Ranthambhore since early 1998, working on various wildlife documentaries, photography and conservation projects.

He took to serious photography around the year 2000 and has one of the largest, if not the largest, collection of pictures from Ranthambhore. As a photographer, he probably knows Ranthambhore, better than any other person. He is a regular visitor to many wilderness areas in the Indian subcontinent and other parts of the world. Some of his work can be seen at www.ranthambhore.net

Website : http://www.dickysingh.com

About Moderator : Rohit Varma

Rohit Varma decided to follow his passion for wildlife and found his purpose through Nature inFocus. He co-founded Nature inFocus to provide a platform to nature lovers through a portal, an annual festival and yearly photography and film contest.

Rohit has pursued wildlife photography for a decade and is now learning filmmaking. Wildlife conservation is something he is concerned about and he does his bit for the same.

He has kept his photographs under the creative commons license so that anybody can use them to build awareness about nature and wildlife.

Rohit is also a communication professional and runs Narrative, a communication firm that focuses on developing and narrating impactful stories for brands.

Twitter – @rohitvaarma

Instagram – @varma.rohit

100 Days Challenge’s Expert Session – Chirag Barjatya

May 15th, 2021

May 15th, 2021

Speaker : Chirag Barjatya

Nutrition coach of 1200+ people so far. Fit India ambassador. Helping people to achieve their fitness goals along with #TeamChirag through offline and online methods.

As a vegetarian, it becomes difficult to cover recommended protein intake because almost every source comes with extra carbs and fat calories. And being a protein deficient country, by changing a few food habits, we can up our protein intake.

In this session I will help you to design a diet program where you will be able to add sufficient protein to your diet coming from only vegetarian sources. We will also discuss the limitation and use of whey protein.

Social Media Handles:

Twitter – @chiragbarjatyaa

Instagram – @chiragbarjatyaa

Website – Chiragbarjatya.com

My online coaching services – Online Coaching

About Moderator : Aniket Jain

Practicing nutrition and fitness coach, Content writer, Ghostwriter; Writer on Quora with 100k+ views.

100 Days Challenge’s Expert Session 5 – Ritesh Bawri

May 8th, 2021

May 8th, 2021

Speaker : Ritesh Bawri

About Speaker :

Ritesh Bawri, is a global influencer on health and wellness. He has a certificate in Physiology from Harvard Medical School, Nutrition from Stanford Medical School and Tufts University.

He has a weekly video and daily blog with ~ 8 million views per annum from 155 countries. Five years ago, he successfully reversed his own Type II Diabetes, Hypertension, Bronchial Asthma, Hyperacidity and Sleep disorders.

Since then, he has helped thousands of people from all walks of life do the same. Entrepreneurs, CEO’s, Politicians, Bureaucrats and Celebrities have benefitted from his intervention from over thirty countries in the past five years.

Ritesh has spoken at the Prime Ministers Office, NITI Aayog, Invest India among others. He has also spoken at EO and YPO Chapters and at organisations such as CII and FICCI.

He is a fourth generation entrepreneur with a family history in manufacturing. An MBA from the University of Michigan, Ann Arbor, he runs a Big Data firm Quantta Analytics.

Ritesh is a globally recognised health and wellness influencer. He has helped thousands of people restore their health from all walks of life. He speaks and writes extensively on health.

Social Media Handles:

Instagram – @riteshbawriofficial

Twitter – @rbawri

Facebook – @riteshbawriofficial


About Moderator: Sangeet Kothari

Entrepreneur, Mother, Photo-enthusiast, Cancer survivor, Foodie.

Sangeet is the cofounder and Executive Director of Echo Connect, a digital communication and market outreach company, primarily serving SMEs, Start-ups, women entrepreneurs, creative businesses, spiritual speakers and organisations. She has nearly 25 years of experience in Corporate & Integrated Communications, Branding, Marketing, Client Relationship Management, Public Relations and Event Management. Her work experience spans across India and the USA.

Sangeet is a hands-on business leader. Her strong business acumen and excellent communication skills exemplify her entrepreneurial abilities. Her strengths lie in virtually managing clients and team. Bachelors in Economics and a Post Graduate Diploma in Corporate Communication and Marketing, Sangeet started her career as Marketing Associate at General Motors (USA) and later moved to India where she was with PricewaterhouseCoopers as Manager – Corporate Communication for almost 4 years.

In the year 2000, Sangeet left PriceWaterhouseCoopers to pursue her dream of being an entrepreneur. She has not looked back since then and formed 3 successful companies.

Creative writing, photography, self interaction, reading, meditation, upcycling and networking keep her inspired.

Twitter: @SangeetKothari

Instagram: @SangeetKothari

#GetFitterWithSandeep #100days #HealthChallenge
Chat with the Experts – Priti Rathi Gupta,Managing Director &
Promoter at Anand Rathi Shares and Stock Broker Ltd.

May 1st, 2021

Money and Happiness

Financial Fitness

Money may not exactly buy happiness but it definitely can alleviate stress, worry, and insecurities and allow us to enjoy the present.

Four steps to being “Financial Literate” leading to “Financial Independence”

Step 1 – Set Financial Goals

  • Well defined, smart , Time bound
  • Review these periodically

Step 2 – Define, Budget and control savings

  • Start with min 20% of earnings and gradually increase that

Step 3 – Question the Status Quo

  • Realign the portfolio, try out the new Financial Instruments

Step 4 – Set up an Emergency Fund

  • Living expenses for a year
  • Cover for liabilities
  • Plan for future responsibilities
  • Ring fencing a percentage of wealth

Understand being Rich vs Wealthy. Invest across Asset Classes like Wealth protectors- FD, GOLD, Real estate. Trust and Wills should also be planned. It will ensure lifestyle for dependents. Wealth Planning is s Family strategy hence all stakeholders should be involved.

May 1st, 2021

Speaker : Priti Rathi Gupta

About Speaker :

Priti Rathi Gupta is the Founder & Producer at Ishka Films and Managing Director & Promoter at Anand Rathi Shares and Stock Broker Ltd., but at the base of all her ‘day jobs’ is the aspiration to bring empowerment and equal opportunity to women. Married at 19, she relegated all her dreams and aspirations to be pursued at a later stage, but soon went back to college, got back to working full time, and has made headway in the financial services industry – an industry dominated primarily by men – to become one of the most influential and celebrated women in her field.

It has been 18 years since she started working full time, and Priti has never looked back. Having won several accolades in the financial services sector, she wanted to pursue her passion: filmmaking. Being exposed to the intricacies of the movie world while setting up a film fund for a friend, she moved slowly from the financial world to the world of films. While finance has been part of her DNA, given her family business at Anand Rathi, she was deeply attracted to the art of storytelling through films. She discovered a discernable gap in Indian cinema when it came to fun, quirky and content-driven cinema. She soon set up Ishka Films with the intent of capitalising her bent of mind for the arts and her business acumen, to meaningful and credible cinema.

Her first film, Waiting, had its world premiere at the Dubai International Film Festival in 2015 and received positive reviews from critics. The movie starred Naseerduddin Shah and Kalki Koechlin, and since this was her first film as a producer, she got her hands dirty by getting involved in everything, right from working on the script, to talking to actors, to shooting, budgeting and line production. In August 2018, her movie Karwaan, a Hindi comedy-drama starring Dulquer Salman, Irrfan Khan and Mithila Palkar, was released. It received positive reviews from audiences and critics alike. Her third film is being pitched to Hollywood producers. It’s a biopic of a well-known astronaut in collaboration with an acclaimed film maker Meera Nair and Guneet Monga who has won Oscar for her short film. Priti is currently working on several upcoming projects, three short films and one biopic with the likes of Adah Sharma, Hiten Tejwani and Prashantt Gupta, to name a few. With an experience of almost three decades in investments and trading and create a niche for herself in a male dominated space, Priti continues to rally for greater female participation in the films’ space, especially when it comes to roles of direction and production in films.

Priti had long been mulling over the thought of financial empowerment for women and it was during a presentation for a class on strategy at Harvard Business School that an inkling of an idea was transformed into a business idea. Having worked in the financial services sector for almost three decades, Priti understood that financial services companies considered men to be their primary audience and was keen to turn the industry on its heel to make it more accessible for women. She envisioned a product where she would take her expertise in financial services and create something to help women achieve their dreams and overcome their financial fears, giving rise to LXME (read as Lakshmi).

Award for Special Contribution to Commodities Business – Zee Business Best Analyst Awards 2013 felicitated by the Prime Minister of India, Best Contribution in Investor Education and Category Enhancement under Currency Broking – Bloomberg UTV 2011 and Woman Leader of the Year (Financial Category) by Women on Top and NDTV Profit 2011

Launched in early 2018, LXME, India’s first women’s only financial platform gives tools as well as education on financial planning. It aims to help women across professions, work experience, lifestyles and age groups to invest, thereby creating a community of financially aware and empowered women.

Priti is married to Pradeep Gupta, Co-Founder and Vice Chairman at Anand Rathi Group and has two children. She is a fitness enthusiast who enjoys yoga and running. Her interests extend to music as well; she is a trained Classical Singer with a diploma in Hindustani Vocals. She also keenly follows the Indian art scenario very closely and makes it a point to visit art galleries and exhibitions in all her countries of visit. Being an avid reader, her library flaunts widely read authors like Haruki Murakami, Laszlo Bock, Milan Kundera and Devdutt Patnaik. An alumnus of Harvard Business School, Priti Rathi Gupta has also completed a Post Graduate Programme in Family Managed Business from S.P. Jain Institute of Management and Research, and has completed her B.Com from H.R. College of Commerce and Economics, Mumbai.

Social Media Handles:


Instagram – @lxmeofficial

Twitter – @LXMEofficial


Priti Rathi Gupta

Instagram – @pritirathigupta

Twitter – @PritiRathiGupta

Facebook – Priti Rathi Gupta


About Moderator : Divya Kalra Mitra

Divya works with the Corporate Quality group of TCS, specialising in Data Privacy and Risk Management in IT. An Electronics engineer by qualification, over the last few years, she has also been trying to learn the investment principles via fundamental and technical analysis.

She lives in Mumbai with her husband and two kids. If not in Mumbai, she can be found in Cavelossim(South Goa) or Jodhpur, her hometown.

She loves long brisk walks and strength trains 2 times a week. During the pandemic, she resumed her Kathak training after years and enjoys the dance sessions with her daughter.

Instagram : @divyakalra612

Twitter: @divyakalra

100Day Challenge – Expert Session- Manjri Agarwal

April 24th, 2021

Recipe for Lebanese Cabbage Salad by Manjari :


1/2 of a large green cabbage, shredded

2-3 Spring onions, sliced

1 tsp Garlic paste

1/2-1 Cup Parsley, chopped

1/4 Cup fresh Mint, chopped

3 tbsp Olive oil

Juice of 1/2 a Lemon

1-2 tsp Zatar

Salt to taste


Put the cabbage in a large bowl and mix with lemon juice to remove the rawness of the cabbage. Keep aside for 5 mins.

In a small bowl, mis the olive oil with the garlic paste. Next add the herbs and mix well.

Add the herb salsa to the cabbage along with the spring onions and salt to taste. Toss well.

Add zatar and mix again. Set the Salas aside for a few minutes so the flavours emulsify. Serve at room temperature.

April 24th, 2021

Ayurveda in Modern Day Lifestyle

Speaker : Chef Manjri Agarwal

About Speaker :

Manjri Agarwal, mother of two is always looking for adventure, be it in the kitchen or in the mountain, a health coach and a fitness enthusiast whose soul is a traveller!!!

She has done her schooling from The Catherdral and John Connon School, Mumbai and her BBA from Stern School of Business, New York University, major in Accounting & International Business. She is also the Past chairperson of YFLO (Kolkata Chapter) and Senior Vice chairperson of FLO (Kolkata Chapter).

Her Bigplatesmallplate is a health and wellness page on instagram and Facebook

Manjri Agarwal, the founder of Bigplatesmallplate is a certified health coach from IIN, food writer with 2 published books, columnist at The Telegraph and now obsessed with the deep rooted knowledge of Ayurveda.

When she isn’t cooking or writing, this adventurer can be found in the mountains, trekking and climbing towards her inner Everest.

She has been passed on her passion for cooking to her two boys (13 and 11 years) and both cook regularly and independently. She believes that cooking is a life skill and why should only girls have all the fun in the kitchen.

About Moderator: Sujata Mundhra

A fitness, sports and yoga enthusiast, an entrepreneur, mother of two (soon to be mother-in-law), Sujata Mundhra firmly believes in leading a healthy and balanced life and inspiring others to do the same.

Based in Chennai, she is an avid cyclist and swimming champion, who follows a very disciplined exercise and Sattvik diet regime, based on principles of naturopathy and Ayurveda. A state level tennis player in her youth, she grew up playing many sports and was an athlete champion throughout her school and college years.

Sujata is founder member of Chennai’s The Duchess Club, a 300+member women’s club, with the core purpose of learning, evolving and sharing.

Her unending quest for new skills and activities inspired her to learn Sanskrit and Gita during pandemic times and she is also imparting Hindi classes online.

Sujata is also actively involved in many causes related to social upliftment, women empowerment and children’s education.

Instagram: https://www.instagram.com/mundhrasujata/

#100Days​ #GettingFitterwithSandeep –
Shajan Samuel

April 17th, 2021

Notes for session with Shajan

  1. Show-up – First step in getting fit is to show-up for training. This is the place most people falter at. Those who succeed are the ones who show-up day after day and be consistent. Once you show-up, results will follow no matter what you do.

  2. Trust the process – Develop a process focusing on fundamentals like strength training, core work-outs and stick to it.

  3. Be patient – One of the most important but underrated aspects of the journey towards getting fit is ‘being patient’ and continuing with the process. This is another mistake people do and they lost out eventually. Once who stay patient reap rewards.

  4. Have repeatable routines – Do not do too many things. Identify a few workouts for strength, core and flexibility and keep repeating them. This is when you get maximum results.

  5. Sustainable diet – Diet is a very personal thing and one has to identify what works for them. Have a diet that is sustainable and something you can live with for a long time. Cut out junk food and aerated drinks. On the day of the run, have black coffee or a banana, have fluids during the run to hydrate yourself and have a good meal (whatever is available at home) post run.

  6. Strength training – Strength training is the most important for people planning to run longer distances. Once should strengthen their full body to derive maximum out of it during a run. So focus on strength training and core training.

  7. Advice for overweight people wanting to run – First, try to reduce your weight through a combination of activities. Running overweight may harm your knees. Once you have reduced your weight a bit, then start running.

  8. Breathing – Like diet, breathing is based on individual comfort. One should do what works for them. However, try to see if you can breathe in and breathe out through the nose completely. Breathe in through the nose and breathe out through the mouth is also ok.

  9. Suitable timings for running – Early morning is most advisable as the body would be fresh after eight hours of sleep and rest.

  10. Suitable surface for running – Try and run on concrete surfaces like regular roads. Grounds may limit the distance you run and may not be advisable in the long run.

  11. Warm-up exercises – take a short walk or a short run. That’s sufficient.

  12. Cool down exercises – cool down is as important or more important than warm-up. Exercises like surya namaskar is a really good cool down exercise.

  13. Other points for people planning for a full marathon

    1. Have a six month preparatory period before you take the actual full marathon

    2. In these six months, have a weekly plan with following activities

      1. Not more than one day of a run not longer than 2.5 hours

      2. One day of tempo run

      3. Two days of strength training

      4. One day of core training

      5. One day of complete rest

    3. Make sure you get 8 hours of sleep per day

    4. Also check out Shajan blog on how to run your first 42.195 kms https://sandeepmall.com/how-to-run-your-first-42-195-kms/

April 17th, 2021

Interaction with Ultra Runner Shajan Samuel

Speaker : Shajan Samuel

About Speaker :

Shajan Samuel is one of India’s top 200 Ultra runners, having run across 34 cities in India. He has completed some of the toughest ultras in India, Malnad, and Rann of Kutch, Garhwal 74 km’s 12, 24 & 36 hour stadium runs. He has run three 161 kms, end to end, in a span of 6 months. Personal Best in 161 kms trail running is 28 hours & Personal Best in 220 kms is 27 hours.This year, he completed Garhwal Runs 74 kms at an elevation of 7, 500 feet above sea level in 10.49 hours to qualify for LA ULTRA 111 kms.

He has featured in India Book of records for Indoor Running & he is a Limca Book of Record holder for maximum Squats.

Currently working as Vice President at Aptech Ltd. Shajan is a graduate from St. Xavier’s College, Kolkata & has completed his Advanced Management Program from IIM, Kolkata. He has more than 23 years’ work experience with leading brands.

Conferred with the Rex Karamveer Award for Social Impact in 2019, Shajan Samuel is a social evangelist & through his production house, makes films on social causes. His last short film, ABC, won 31 awards and was screened in 50 film festivals and was covered extensively in media. The marketing of ABC was a case study in leading Business Schools.

He has championed several social causes through crowd funding –Raising Money for the Rehabilitation of Acid Attack Survivors, raising money for the education of underprivileged children through project Khushi, running at TCS World 10 kms & raising money for Baale Mane, an NGO working for the betterment of disadvantaged children.

He was the first person to train Bangalore traffic police in a free stress management workshop for 18 months from 2012-2014 & then made a documentary film on them, “The Resilient Bangalore Traffic Cop”. The film went on to win 8 Awards & he was conferred with the Excellence Award by erstwhile Bangalore Police Commissioner Shri. Raghavendra Audrakar (IPS )

He has also organized an open street festival for Autism kids at Bangalore.

Shajan spends his weekend teaching at underprivileged schools like Lovedale foundation & Angel Xpress – He also volunteers in several social initiatives.

Extensively featured in media, Shajan is also a public speaker and speaks at various forums.

About Moderator : Arunkumar Deveraju

Arun heads Business Development for Dvara Solutions, a technology product company that provides technology for the financial inclusion sector.

Arun is a sports enthusiast and follows cricket, tennis and F1. He also plays cricket in corporate and local leagues.

Since the pandemic, Arun has found a new interest in fitness (thanks to Sandeep Mall’s encouraging posts) and has made it a habit to train every day. He enjoys cycling and running, in addition to strength training.

Arun tweets at @arun_devaraju and his email id is: emailarundevaraju@gmail.com

#GetFitWithSandeep​#100dayschallenge​ Chat With Experts –
Dr. Rajat Chauhan

April 10th, 2021

April 10th, 2021

Run & Bee: Basics of running and avoiding injuries

Speaker : Dr. Rajat Chauhan

About Speaker :
Student of Pain & Running (Life); Advocate of GOYA (Get Off Your Arse); Race Director: La Ultra – The High; Marathon Coaching; Author; Columnist (HT, Mint)
Dr. Chauhan has been running for last 36 years and making others run too. He is an MBBS doctor specializing in Sports-Exercise Medicine (Queen’s Medical Centre, Nottingham) and Osteopathy / Musculo-Skeletal Medicine (London College of Osteopathic Medicine) with special interest in Back and Knee Pain. He was Principal Technical Consultant & Head Coach (2014-17) for Adidas India (running), Founding Director of Sports & Exercise Department at Ashoka University and Founding Head of Sports & Exercise Medicine department at Manipal Hospital, Bangalore (2006-2008). http://www.drrajatchauhan.com https://drrajatchauhan.com/blog/2021/4/9/run-bee-in-covid-era

About Moderator : Neeraj Gupta
Neeraj, an MBA and a finance professional with the International Finance Corporation (World Bank Group), and a fitness enthusiast, has recently converted to a structured workout regime under professional guidance, after suffering serious injuries while doing random workouts. Twitter: @Am_NeerajGupta