Shajan Samuel
@IamShajanSamuel
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Ultra Runner | Sr. Management Professional| Ambassador @FitIndiaOff | 220kms in 37 hours |Comrades Marathon 2023- Finisher |Limca Book of Record Holder |
India
Joined September 2011
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7 things which enabled my fitness .
1) Sleep by 9 pm wake up at 4 am
2) 2 meals a day .
3) No sugar in any form
4) RHR -40 BPM ( lot of hard work)
5) Running 5 days a week, 2 days of strength training , 1 day Rest.
6) No netflix , No Amazon Prime, No TV
7) Climbing stairs .
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After working for 27 year's, still don't have the courage to buy a 1.20 lakh iPhone.
Must appreciate the courage of youngsters to buy an expensive status symbol.
I always thought the body is your status symbol.
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Please have your dinner max by 7 pm, this should be your lightest meal.
Sleep by 10 pm, wake up at 5am , & then go for a
45mins -1 hour walk , this simple routine will change your life forever, trust me.
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I am 48, don't drink, don't smoke, run 70km a week , work in a CXO level role, don't attend parties , no social nights, sleep by 10 pm, own a small car , but travel most of the time by public transport.
Will society accept me ?
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7 am Delhi Airport , long queues for Liquor , & not a single person at the book store . What does this mean ??
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Ran from Dehradun to Dhanaulti ( 74 km's ) elevation gain 7,300 feet in 10.50 hours against the cut off time of 11 hours .No stoppages ,no walk's ,no bravado, just ran at a sustained pace , flawless execution of plans.
A dream come true to qualify for LA Ultra 111.
#Garhwalruns
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Habits that changed my life
1 Sleeping by 9.30 pm
2 Drinking 3 litres of water
3 Running 6 days a week
4Strength train twice a week
5 Zero Sugar
6 No Dinner
7 Uninstalling useless apps
8 Stop worrying about things beyond my control
9 Removing negative people
10 Being grateful
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If you can sleep for 7 hours without waking up in between, run a 5 km in 35 mins ,20 push ups in 30 seconds , climb 10 floors without panting, then things are going good for you, you are in total control of your life .
Remember "If health is lost, everything is lost "
#health
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I have never smoked in my life, I have never tasted liquor in my life.
How many of you can say that ?
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I lost 21 kgs in 3 months by doing the following, disclaimer,may not work for all.
1)Slept at 8 pm, woke up at 4am
2)Running 80km every week.
3)Two meals a day
4)No sugar, no aerated drinks
no junk.
5)Climbing stairs when I could have taken the lift
6) Restricted Coffee intake.
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I will never work in Delhi/NCR even if some one pays me 5 crore per annum.
A horrible place to work, bad climate, day light robbery, fake people,unsafe place for women especially Noida.
Bangalore, Pune, conducive environment , safer place and quality of life is far better.
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Vedant Agarwal Pune Road Accident.
Vedant Left the pub at 2.30 am, he is just 17 years old.
Why was he allowed in the pub, why was his credentials not checked and why was the pub open till 2.30 am.
@CPPuneCity
says he didn't drink and drive, then what was he doing in the pub
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Artist Sunil Pal sits in front of Axis Bank , Gol park , Kolkata on Wed & Saturday. His work cost only around 50-100 Rs . Children have abandoned him If you are in Kolkata , pls do buy his art. RT for wider reach.
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We booked Meru Cabs at Delhi Airport yesterday late evening.
My colleague Vivek lost his phone in the cab we didn't have the driver's number , we thought we were never going to get the phone back, and gave up hopes,but to our surprise Hiralal Mondal the driver came to the hotel
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Dad is in ICU , 5th day .
Today is his 78th birthday .
Happy Birthday Dad.
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Why am I in my peak fitness in late forties..
1) Stopped refined sugar 9 years back.
2) Teetotaller.
3) No Processed food /aerated drinks.
4) Average, 70km running in a week plus 2 day of Strength training
5) Sleeping 7+ hours a day.
6) Avoid snacking.
7) Protein in every meal.
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Took a late flight yesterday from Delhi to Bangalore
@airvistara
99 percent of the folks had dinner at 10 pm. Rice, Dal, chicken, dessert and a bun with butter.
I just asked for warm water, the airhostess ,said be careful, but then I took out my green tea sachet from my pocket,
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If you want to lead a healthy life do these 7 things.
1) Wake up by 5 am & go for a walk .
2) Quit smoking & drinking.
3) Uninstall Netflix/Zomato/Swiggy App.
4) Sleep by 10pm..
5) Avoid Processed Food.
6) Don't sit in a chair for more than 30 mins.
7) Thank God for everything.
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If you haven't touched Alcohol, a single cigarette, have no tattoos, or haven't watched a single episode of Big Boss, you belong to a rare breed of people.
Welcome to the club.
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My mom is 76 years old, but still walks 2 km to save 50 Rs,
Autorickshaw fare.
She just won't listen.
Why are moms like this ?
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If you are sleeping 7+ hours a day, getting sunlight, eating Nutritious food, not smoking, exercising 45 min -1 hour a day, having positive thoughts, then you are in the rare breed of 1 percent people who have full control on their life.
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If this ball would have gone for six , South Africa would have won, but SKY had other ideas.
Catch of the tournament.
#T20WorldCupFinal
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Here's what one school posted at the entrance of its canteen.
The sign indicates the amount of sugar in each drink.
I hope we draw inspiration from this initiative & amplify it If you have to do just one thing to take control of your health,that should be to stop Sugar.
#nosugar
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I find it strange that a lot of people are supporting stray dogs.
If you love them so much why don't you take them to your home & look after them.
Imagine if your family member gets bitten by a stray dog will you maintain your stand, these are the same people who wake up at 9am.
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No Need to go to Gym or buy expensive gadgets to stay healthy, just follow simple tips which can sustain over time.
1)Wake up early and go for a walk without your mobile.
2)Pls avoid tea with sugar when you come back from your walk.
3)Breakfast include protein, vegetables and
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My previous company chairman Rakesh Jhunjhunwala died at 62, with 7,000 crore.
Once he came for our partner meeting 6 years back he could barely walk.
Such a great man so much to learn from him. He used to say his greatest regret in life was not taking care of his health.
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A video of Rahul Dravid standing in a line for voting, is going viral, nothing surprising,
I had the fortune to spend one day with him, he was the brand ambassador of my former company.
Around 250 + people wanted a pic with him, not once did he seem flustered, always cheerful
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I sincerely hope that the limit of 1,50,000 is increased to 2,50,000 under section 80C, this will be a big respite for Middle Class salaried professionals..and will allow us to spend more, thereby driving more consumption into the economy.
Any views ?
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I am not sure why Indians go abroad, maybe the lifestyle is better, but life is better in India.
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Don't allow anyone to enter a bar without showing their Aadhar card.
If Vedant is a juvenile, & has got bail,arrest his father first for giving him a 3 crore car for driving around and then for bad upbringing.
Drink & Driving requires the strictest of punishment.
@CPPuneCity
#Pune
: Vedant Agarwal, son of Vishal Agarwal of Brahma Realty, caused a fatal accident in Kalyani Nagar at 3:00 AM on Saturday. Driving his Porsche at high speed, Vedant lost control, colliding with multiple vehicles. The crash resulted in the immediate deaths of Anis Avlia and
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@jkd18
People came to my house seeking Donation for building Ram Mandir , My parents & myself met them called them inside gave them tea & we gave a small contribution as well happily . When you give you get more , that is the only religion .
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Sanju Samson on current form has to be India's number 1 choice for wicketkeeper batsmen in the T20 World cup.
I hope the selectors don't make a mistake in selecting Pant or K L Rahul and Sanju becomes the sacrificial lamb at the altar of popular choice vs form.
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10 things if you stop, can change your life .
1) Smoking
2) Aerated Drinks
3) Processed Food
4) Taking the elevators.
5) Watching Television /OTT
6) Being awake after 10 pm
7) Ego
8 ) Passive lifestyle
9) Showing off everytime
10) Negativity
#WednesdayMotivation
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My colleague age 36,fainted while on his way to the office,He had a high BP, he was taken to hospital where an ECG and Eco Test was conducted. Luckily everything was ok.
The doctor recommended 3 things
1)Exercise
2)Clean eating
3)Lose weight
Prevention is better than cure.
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The Chairman of my company is 63 and can do 500 push-ups and play badminton for non stop 2 hours.
His exercise mantra.
1)8000 steps everyday.
2)No refined sugar
3)Dinner by max 7 pm
4)Vegetarian diet, home made food, eating outside once a month.
5)No smoking, no drinking.
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If you are in your thirties, forties or fifties, don't drink , don't smoke, you can run 5 km in 35 mins , you can do 20 push-ups in 2 mins, Sleep by 10 pm , wake up by 5 am,
you are in an exclusive club.
How many of you want to belong in this club ?
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After settling my bill at Mariott- Kolkata, the front office executive, smiled at me and said "Can I take a picture" I immediately tucked my stomach in, patted my hair and said Iam ready.
She said not your picture ,sir, the pic of the screenshot of the payment you made.
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If you haven't worked in Mumbai, then your resume is incomplete.
Mumbai teaches you resilience, how to fight adversity against all odds, how to enter a local train in peak traffic, how to find a house with a small budget, & how to win.
Mumbai teaches you the meaning of life.
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Yesterday while coming down after my client meeting at Noida, I saw 6 girls and 2 boys smoking.
I was tempted to tell them, that you shouldn't smoke and the consequences of smoking, then I realised it is not my life, it is their life, who am I to give advice.
What do you think?
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90 percent of your problems can get solved if you can sleep before 10 pm and wake up by 5 am.
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One of my friends had a Cholestrol level of 220mg/dL.
He bought it down to 170mg/DL in 6 months.
This is what he did.
1) Walking 45 minutes daily
2) Sleeping and waking up at the same time.(10-5)
3)Home made food, less oil
4) Uninstalled swiggy and Zomato app.
5)Quit smoking.
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The best decision I made very early in my life was never to smoke, and drink Alcohol and I am so happy that in 49 years of my existence on earth, I have never touched cigarettes or Alcohol till date.
How many in this club ?
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A sustainable healthy lifestyle needs subtle moderation and not superhuman grace.
1)Winding up Dinner by 7pm the earlier the better.
2)Sleep by 10 pm max, 7 hours sound sleep 3.30 hours for physical restoration and 3.30 hours for mental restoration.
3)Avoid fried food and reduce
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Basic fitness Test for All.
5 km Run in 42 mins
20 Squats 2 mins
1 min plank
10 push-ups- 30 seconds
Climbing 5 Floors in 2 mins
Speed walk 1 km 8.59 mins
Side plank hold 30 seconds
Wall Sit-ups hold -20 seconds
10 sit-ups -30 seconds.
Let me know your score.
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The start of any transformation is difficult.
You don't need fancy shoes , smart gadgets , nike t shirts , what you need is grit.
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Walking 1km everyday for ten days is better than running 10km once in 10days.
Consistency triumphs over Intensity.
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I am also a Christian, I don't eat beef nor smoke nor drink alcohol.
I love my country, been to many temples, but my religion is Christianity, believe in life after death. I love my country and will never leave my country no matter what..
I'm a Christian Goan. Not an Indian. That's the tweet.
We eat beef , don't believe in the dowry system. Don't wear a thread around ourselves to clam to be a superior race. We hate incest & are not pajeets. We don't eat cow dung. And will never vote for the
#MadKing
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Initially it will be tough , everything will pain, you wil feel frustrated , you may feel like giving up , you will not see the results , & you will fail..
Only a few will keep going sticking to the process.
Be that " Few "
From 94 -68 kgs
From a non runner to a Ultra runner.
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12 Hour Stadium run completed , Panchkula. Run started in blazing heat 4 pm & ended in chilly weather at 4 am.
Ran the entire distance of 12 hours without any break, not even Loo break
Total distance 91.70 kms , avg pace 7.42 per km, AHR 137 BPM.
#SundayMotivation
#12hourrun
.
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Completed 100km at
The BORDER, Hell race in 14.10 hours ( P.B).
Run started at 12pm in scorching heat & by evening the temperature dropped.
I could run the last 10km in 1.10 hours , this was the toughest ultra for me, 75% rolling hills, with no shade, one word "Brutal''
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If you can sleep before 10 pm & wake up before 5 am , run a 5 km in 35 mins ,20 push ups in 30 seconds , climb 10 floors without panting, then things are going good for you, you are in total control of your life .
Remember "If health is lost, everything is lost "
#health
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People in Europe are by and large fit, though their diet is processed, most of them use public transport to commute, they also cycle, run, walk and keep moving.
Indians have a very passive lifestyle and are always looking at comfortable ways to live.
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The best phase in corporate life is when you resign, with an offer in hand.
That 30 days of notice period is pure magic, no one is expecting anything from you but still paying you for not doing anything.
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Watched
#Gadar2
today, no actor in Bollywood can carry a movie on his shoulders at the age of 65 years and deliver a blockbuster, even Pathan had 3 stars Shahrukh khan, Deepika and John.
No one can deliver dialogues like
#SunnyDeol
, his screen presence is of a different level.
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Work from home is a scam, people sleep in bed, eat in bed, work in bed, watch movies in bed.
Productivity decreases by 50 percent and lifestyle diseases increase by 100 percent.
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At the age of 38 years , I started running , At 46 cycling & at 47 I will enrol myself for swimming .
Your best days are not behind you , your best days are ahead of you.
Keep the faith, get into the grind.
Start Now.
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7 Simple Health Hacks
i) Sleep by 10 pm - nights are for sleeping.
2) Wake up by 5 am & step out of the front door
3) Read 30 mins a day - hard copy
4) Post lunch walk -10 mins in sunlight
5) Skip 1 meal if possible
6) Exercise 45 mins a day.
7) Avoid Snacking.
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If you can wake up by 5 am, meditate for 10 mins , go for a 45 min walk ,breathe in nature, have a bath by 7-7.30 am , & get ready for work by 8 am, suddenly you have a lot of time to do a lot of things.
Nights are for sleeping , mornings are for walking .
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Nothing will ever change for the Middle Class, no government thinks about the Middle Class.
If the new government can increase the limit of 80C and 80CCD to 4 lakh, it will provide a big relief to the Middle class.
We need a new finance and pro middle class minister.
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The middle class is a sandwich, juxtaposed between the poor and the elite. No one cares for us.
What we get as CTC and what we get in hand is like chalk & cheese.
4 months I am working for the government, my hard money is being given as freebies to win votes in elections.
When I
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8 years back was obese , low on self esteem & used to fret , fume & ruminate on my inadequacies .Then one day I decided to take control, till then have run 36,000 km's in last 8 years ,completed 3.500 km's of running this year. Give up on everything, but never give up on yourself
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How I reduced my weight from 92 kgs to 68 kgs & able to sustain it over time!
1) Only 2 meals a day
2) Running 80 km's weekly
3) Strength training twice a week
4) Moving freely
5) Clean eating , mostly home cooked
6) 8 Hours of Sleep
7 ) Don't stress over tomorrow.
#weightloss
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How I reduced my weight from 92-68kgs & transitioned into a long distance runner . A thread.
1) Comfort Zone : A comfort place is a great place to hang in, but nothing worthwhile happens there.
I stayed in a slum in Mumbai for 3 months to make things difficult for myself.
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The best exercise for the heart is when you bend down & pick people up .
#ThursdayMotivation
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Tomorrow I will be running from 4 pm to 4 am (12 hours ) at Tau Devi Lal Stadium, panchkula.
Pls send me your good wishes !
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Started my run from Pune at 2 am , reached Panchgani at 4 pm .
My 10th 100km & beyond , thanks for your wishes .
#HappyOnam
#runfortheloveofrunning
#solorunning
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In the last 6 years my car has run 23,500 kms .
In the last 9 years I have run 38,000 kms
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Health Tips!
1) Blood Test every 6 months including ECG
2) Drink 3 litres of water daily
3) Walk/Stand when you can sit
4) Dinner max by 7 pm
5) Add protein in every meal
6) Strength train twice a week, just cardio is not enough
7) Take the stairs
8) Act don't think.
#Health
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5 Things which helped in my transformation.
1)Dinner at 6pm.
2)Sleep at 9.30pm.
3)Wake up at 4am.
4)Running 4 days a week, 60km,2 days strength training, 1 day rest.
5)Avoid junk, aerated drink, refined sugar and Processed food.
#transformation
#weightloss
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If you are looking to be the best version of yourself, here are a few tips.
1)Sleep and wake up at the same time everyday. 10-5
2)Dinner max by 7 pm,keep it light.
3)Home cooked food
4)Avoid refined sugar, processed food, anything in a packet is unhealthy.
5)Stop aerated
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I see people doing 3,6 months,1 year certification programs from IIM & mentioning in the header profile of LinkedIn as IIM pass-out. This is misleading.
You can mention this in the bottom under additional certifications, but not in the profile header.
What are your thoughts?
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6 Tips for corporate professionals to keep BMI between 23-25.
1) Sleep and wake up at the same time (10-5)
2)Avoid dinner meetings
3)Walk every 45 mins in the office.
4)Carry your lunch,have an apple at 11am.
5) Finish your dinner by 7 pm
6) Restrict coffee/Tea intake.
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These young ladies age 74 & 72 respectively got up at 4 am to makes this fabulous Onam Sadiya (24 dishes ) 3 varities of payasam. I wish I had their energy.. Wishing everyone a happy Onam.
#Onam
#Onam2020
#Onamwishes
#onamsadhya
#OnamBeyondBorders
#HappyOnam2020
.
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Wake up early. Go on long walks. Lift your own body.
Stop Drinking .Quit Smoking. Run, Lift, Move.
Eat protein.Avoid refined sugar. Cold showers.
Stay Still. Live in the moment.
It’s dead-simple.99% of people won’t do this.
Be that 1%. Start now.Stay Hard.
#stayhard
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Completed back to back Marathon 84 kms in 10.55 hours, elevation gain 400 metres.200 plus flyovers on the Pune-Solapur highway.
My small contribution to
@titanwatches
Go Green Initiative to plant 1 lakh trees
Took it easy & ran slow, keeping in mind the running schedule ahead
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Completed another year on this planet.
Thank you God for all the blessings.
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I ran for 4 years weighing 92 kgs ,without losing a single gram of weight.
I course corrected my diet & lost 21 kg's in 3 months - The pivot is the diet. pls remember, whatever diet you embrace you need to ensure it can be sustained & also build strength along the way.
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Why I am fit in my forties .
1)Sleep by 9.30 pm , wake up at 4.30 am
2)Run 60 km a week on an average.
3) Drink 3 litres of water.
4) Stopped processed sugar from 8 years.
5) Have not visited a supermarket in years so no hoarding.
6) Strength training twice a week.
#Health
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"The only bad workout is the one that didn't happen."
One morning at the age of 39 years, weighing 94 kgs, I went for a run, off the fly and to my utter dismay, I found that I couldn't run more than 100 meters without gasping for breath.
I told myself, this is not fair.
The
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Going to a gym and lifting weights in an air-conditioned room is relatively easier than getting up early in the morning and going for a run in the humidity.
How many people agree ?
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Everyone should be able to do the following.
10 pushups
20 squats
1 min plank
5 km walk/jog in 44 mins
Climbing 4-5 floors
Devote 1 hour every day to your health, everything else is secondary. Your health is completely in your control, take charge now.
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Delhi/NCR most unsafe place in India.
This is what happened, in front of Rajouri Garden Police station, while I was walking back to my hotel, phone in my hand, when three people came on a bike and tried to snatch my phone, but they don't know my hands are stronger than my legs.
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Completed Delhi Marathon 42.195 km in 3.59.04, a dream run and my first Sub 4.
Didn't feel I was running a marathon, it was effortless.
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It took me 13.10 hours to run from Manali, Rohtang to Sisu ,80kms. The cut off time was 16 hours,
The run started at 9.30 pm , & I could finish at 10.40 am
Elevation gain 2345 metres, sub zero degree temperature & less than 50 percent oxygen
Happy to finish strong
The Hell Race
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I have a lot of respect for women runners. It is easy for me to wake up at 4 am & go for a run , women have so much to balance, family , kids , in law's , society wanting them to play conformist. Whenever I see a women running on a road , in my mind I say
"Mam you are great "
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I believe the forties, fifties and sixties can be the best phase of your life once you prioritize your health.
I was 94kgs and was struggling to run 100 metres, now weigh 68 kg and can run 161km in 22 hours.
How I did it - A thread.
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When I was struggling with my weight, (92 kg) I never thought I could run even 1 km.
This is me running consecutive marathons (42.195 km ) on the Pune -Solapur highway.
84 km, this is at the 62 km mark.
"First know your limitations, then push past them"
#running
#Motivation
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Years of hard work, 4am runs, circumventing the temptation to fall for the samosa when it seductively beckoned me, innumerable trade-offs but in the end it was worth it.
At the finish line of the Ultimate human race ,
@ComradesRace
when all those years come down to one moment.
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Why I get stronger & faster in mid forties.
No Refined Sugar
Teetotaler
Sleep at 9 pm wake up at 4 am
Meditation 10 mins daily.
Running 80-100 kms a week .
No aerated/sugary drinks.
Reading a book every week
No scrolling when I wake up.
No OTT.
Staying in the moment.
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Stay free from sugar, jaggery , cakes, pastries, sweets, chocolates, icecream,, sugar free stuff for a month, you will loose 2'kgs . Pro Tip. Let us make March a sugar free month. How many ready to take up this challenge ?
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How many of you can say
i) I exercise 45 mins a day
ii) I do not drink Alcohol
iii) I do not eat Junk
iv) I do not take refined sugar
v) I exercise 45 mins a day
vii) I sleep for minimum 7 hours a day
viii) I do not take unnecessary stress
ix) I drink 3-4 liters of water.
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A 45 min walk at 5 am without your phone can do wonders to your life. Thank me Later .
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If you can guess the count of medals , your surprise gift is on the way.
PS - This is medals only in one room.
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