When you collaborate with your mind the impossible becomes possible and daily marginal gains lead you on the path to ultimate success.
Mr.Kam Rathee who is a top executive in Toronto and Special Advisor to India with Blakes LLC is a true inspiration when it comes to pure will driving the proven “mind over matter” principle to achieve goals.
Recently, he shared with us some insights on how the discipline of habits combined with patient perseverance can bring about optimum results. About 2 years ago Kam set an intention to lose weight and improve his health. So far he has lost almost 48 lbs and he says he has only 5 pounds more to go. Being a busy executive travelling the globe this weight loss achievement is no easy feat given the fact that travel disturbs daily diet routines. It requires nerves of steel to stay focused on the diet with so many options staring you in your face at the various corporate lunches and cocktail receptions. Kam said, “losing 48 pounds over two years may not sound like a lot as this does not include the additional 4 – 5 pounds gained back on frequent travel in-spite of resisting most food temptations (8 times of India, China, South America, Hawaii, Italy, and multiple trips to the US) I had to work hard to lose the extra weight gained before going back on track towards my original ultimate goal!”
Conquering the will and motivating yourself when you have had a set-back is the true mark of a winner. Making your mind adapt to what is unfamiliar to your stomach like consciously choosing a vegetable crudite with a healthy dip instead of that familiar delicious deep-fried tempura shrimp can make all the difference in training your mind like a muscle over time. I often use the mantra “I am healthy” or “I love my body” to keep my food urges in check or simply drink a glass of water to know if I was really hungry or just thirsty.
Today, more than ever, healthy eaters understand the benefits of a diet rich in vegetables. They prevent all the things you don’t want, like heart disease, weak bones, and inflammation. In fact, a 2017 study found that eating up to 10 servings of fruits and vegetables a day (compared to none) reduced the risk of premature death by 31%. Even two servings per day resulted in a 15% reduction!
Here are some of the simple daily steps Kam takes in his busy routine to keep on track. He powers his day with a healthy home-made protein smoothie containing fruit & veggies.
At noon he has a light lunch of soup with just two crackers. Dinner is usually a fruit plate with a small cup of low-fat cottage cheese and 17 almonds to support essential oils and good fats required to metabolise the protein and add vitamins and nutrients into the blood stream. As a rule he does not snack during the day and avoids alcohol which is very important for the first few months when you are on a weight loss journey.
He also ensures that throughout the day he is moving and walking to reach the goals he has set for the day. Sometimes he can go up to 29,000 steps! When he returns home in the evening he ensures he has completed his 10 Miles a day challenge before he has his dinner.
How many steps per mile are typical when you are using a pedometer or a fit-bit? People commonly take between 2,000 and 2,500 walking steps per mile. A total of 10,000 steps equals 4 to 5 miles. But the number of steps per mile varies from person to person and depends on your stride length.
Typical Steps per Mile Walking and Running
For a quick rule of thumb, a research study found these average steps per mile at walking and running speeds:
- Walking 20 minutes per mile (3 miles per hour): 2250 steps per mile
- Walking 15 minutes per mile (4 miles per hour): 1950 steps per mile
- Running 12 minutes per mile (5 miles per hour): 1950 steps per mile
- Running 10 minutes per mile (6 miles per hour): 1700 steps per mile
- Running 8 minutes per mile (7.5 miles per hour): 1400 steps per mile
“All the small victories count”, says Kam especially when you change the words in your mind to focus on what you want to achieve. “When you tell your brain exactly what to do with your body – hunger pangs disappear and your able to control urges as you build on images of a healthy body”. Changing the words and pictures in your mind lead to a positive change in the body as you become more fit and healthy. Living Life from Inside Out and Right Side Up!
Presented by C-IBC Vice-Chairman, Mr. Kam Rathee, and named after the Council’s late founder, the Thomas Bata Award recognizes the Canadian company whose business ventures have had the greatest financial impact in 2015 and embody the pinnacle of Canada-India business relations.