3 min of Fitness

There are a zillion ways to waste time at the gym. (Everyone knows how to do that.) But if you want to save time and make 10x more progress, you should consider using the RPE scale. Here is why:

Starting a new job can be the best opportunity to get fit. The moment I decided to get into the best shape of my life was when I started my new job as a data scientist. It might seem contradictory, but the new schedule and fresh start provided the perfect motivation to implement healthy habits.  The best part? It not only improved my physical health but also boosted my productivity and mental clar...

People in their 20s find themselves glued to their seats for extended periods, a norm that’s becoming increasingly concerning. Why should you care? Because the habits you form now can profoundly influence your long-term health and quality of life. And the burning question I want to answer:  What simple, effective strategies can you employ to counteract the health risks of prolonged sitting?

Your afternoon snack can make or break your health goals. Five years ago, I was constantly battling afternoon cravings. As a busy young professional, it was easy to reach for sugary snacks that derailed my health goals. I realized that to stay on track, I needed convenient and healthy alternatives. Here are five grab-and-go protein options that have helped me stay satisfied and focused on my healt...

On the first day of the internship, I shared my best health and productivity advice with my intern. These are the pieces of advice I wish I had received when I was an intern. Each tip is designed to help interns make the most of their experience by staying healthy and productive. Here are my 5 favorite health and productivity tips (that you can start using today):

“What I Eat in a Day” videos are the worst kind of diet advice. When I first discovered these videos, I was eager to find a simple solution to my fitness goals. I followed the influencers’ diets to the letter, hoping to see the same results. Instead, I ended up constantly hungry, frustrated, and feeling like a failure. Here are five reasons why these videos ruined my fitness journey in my 20s:

Dining out doesn’t have to derail your fitness goals. When I started my fitness journey, I was afraid of eating out. It seemed like a surefire way to lose control over my diet and hinder my progress. However, I learned that with the right strategies, it’s entirely possible to stay on track while enjoying meals with friends. Here are the five tools I use to stay fit while dining out:

All fitness goals come down to answering 2 questions: What do I need to do? Why am I not doing it? These questions help identify what actions are necessary and uncover the reasons for inaction. Dickie Bush, who successfully lost 100 lbs, shared this insight on a podcast with Ali Abdaal. Here’s how I applied them to my goals of losing fat and building muscle:

2 years ago, I was consistently waking up tired, and I had difficulties falling and staying asleep. Today, I am waking up refreshed and energetic every morning (without an alarm clock!) Here are 5 reasons why I struggled to sleep and how I managed to fix them:

In my 20s, I want to be fit, feel good and look good, which is why I monitor my poop (bowel movements). While it might seem strange to track my poop, this habit is a highly effective way to assess my overall fitness and digestive health. Insight into my digestive system provides more than just bathroom-related information; it offers a glimpse into my well-being that affects my entire body. Food, e...

When it came to partying, I swung between extremes: mindless indulgence and complete avoidance. In my early 20s, I indulged in nights of drinking and unhealthy eating. As I shifted toward a healthier lifestyle, I became so cautious that I avoided any social gathering, fearing it would derail my fitness efforts. This pattern of extremes — either neglecting my health or my social life — taught me th...

I love learning about fitness. Unfortunately, when I first got interested in losing fat and building muscle, I had a hard time figuring out where to start.  There are a lot of podcasts on the subject, and honestly, I’ve tried listening to most of them. So, if you are trying to learn more about fitness, I would recommend blocking 2 hours per week to listen and  study these 3 podcasts :

Andrew Huberman is one of the most influential neuroscientists in the world: Neuroscientist at Stanford University Works on neurological and psychiatric disorders. His podcast is regularly ranked as the #1 health podcast in the world I am fascinated by his work. So I listened to all his podcast episodes, Here is a 3 MINUTES masterclass on the top 5 Huberman Lab routines  that can make you live a h...

Have you ever found yourself at the end of a box of cookies before you even notice it? Whenever I feel like I am going to engage in emotional eating, I ask myself the questions: Am I thirsty? Am I just bored? Am I sad? Am I stressed? Am I truly hungry?

If you are in your 20s, going to the gym regularly for 30 days will change your life. That is what a friend told me, right at the beginning of my health and fitness journey. If you go to the gym regularly for 30 days, engage with the fitness community, and put into practice what you will learn along the way, you will walk away with: A consistent gym routine Improved physical health Increased energ...

During my weight loss journey, I often found myself trapped in a frustrating cycle of nighttime binge eating. Despite strict adherence to my daytime diet, each night turned into an unwelcome feast.  The result? No weight loss, lingering guilt, and waking up feeling worse than the day before. In this episode, I discuss why I was eating too much at night, and some strategies to avoid it:

3 years ago, I was stuck in a cycle of yo-yo dieting and random workouts. With the help of a lifestyle and fitness coach, I regained control of my health. I learned how to become a “Thinking Athlete”, and to understand to why behind my workouts and nutrition. I have noticed a pattern of why most young professionals can’t lose weight or build muscle in a sustainable way, and I’ve distilled it down...