India lacks these in development of ventures...

On my recent trip to India, I was particularly interested in the amount of infrastructure, real estate development, and the level of quality in these completed ventures in terms of fine finish and refinement. This sparked a deeper interest, leading to some realizations about craftsmanship and the expectations of end users and clients. 

While it is encouraging that development is moving forward quickly, one aspect is consistently lacking.  

There is a lack of refinement and sophistication in the craftsmanship and final finish of the delivered project. 

Everywhere, the necessary degree of sophistication is constantly absent. Little to no effort is taken by contractors, builders, and their teams to ensure that the final delivery is devoid of imperfections by appropriate touch-up, cleanup, polishing, and a nearly flawless finish. Basic items such as

• Touchup color match-up, Consistent coloring
• Clean edging around electric switch boards
• Unfilled, un smoothened partially filled nail holes
• Caulking of tiles, gaps between tiles
• Plastered wall leveling and finishing
• Putty and coloring around Window and Door frames
• Uneven Floor tiles
• Landscaping, landscape management like mowing and hedging of scrubs
• Lack of Carbon / Organic material in Potting soil

Other unrelated observations include the absence of refinements such as tissues on head rests, room fresheners in centralized air conditioning rooms, the use of electrical lawn mowers to mow large areas in public parks (rather than wireless ones), mowers that overcut so low down to stalk when they mow, and the fact that they appear to cut less frequently.

As India and its people evolve in their knowledge and understanding, they will gradually strive for that level of refinement. One major reason this does not happen overnight is a lack of knowledge among these professionals about appropriate specialty tools and products. Even if they were available, general contractors would not necessarily purchase such products and tools in order to maximize profits by reducing overhead and using high-quality materials. Second, there is a lack of equal understanding and knowledge of tools and techniques. Third, there is a lack of demand for such finesse, taste, eye for quality, and standard among professional service consumers. Fourth, the lack of quality codes or standards enforced by appropriate authorities establishes no minimum standard. Even if there is a regulatory or governance body, 

I'd like to see a shift in people's aspirations translate into much-needed changes in attitude, expectations, and, ultimately, delivery in all aspects of life. This methodology and mentality will ultimately result in the creation and production of highly advanced and precise machinery, a market that the West has monopolized. However, I believe that such refinement is still more than ten years away, as society as a whole places more emphasis on value and functionality than on sophistication and refinement. I hope that this is adopted and accomplished by people and society as a whole sooner rather than later than expected.

Kalki 2898 AD Movie, Message to Makers; Path to Perfection

On July 13th, Kalki 2898 AD, the Tollywood film claimed to have grossed 1000 crores of rupees, a significant milestone for Indian cinema. This is the seventh movie to accomplish such a feat. Bollywood films such as Dangal, Jawan, and Pathan are included in the Rupees 1000 Crore Club. Tollywood's Baahubali 2, RRR, and Sandalwood's KGF 2.

Kalki 2898 AD, an epic-based dystopian fantasy that introduces a completely new genre to Indian audiences, is a standout on the list. The film has outperformed its budget by earning twice its cost.

The film is directed by Nag Ashwin, who has previously directed three films. His vision for developing the backstory and the cinematic universe is unique and commendable.  as this was a risky venture, that would have bankrupted his entire family fortunes.

The director's lack of significant experience dealing with complex technical aspects is evident on the screen as an unpolished, raw product. However, it is worth noting that renowned directors such as SS Rajamouli have honed their craft over multiple films, spanning decades, correcting technical flaws, know-how, and limitations that he improved with each subsequent film.

Here is the list in no particular order.

1. Reliance on Hollywood for Art and Universe Building. Missing Originality 

There is a large amount of borrowed material in the universe that a Hollywood sci-fi enthusiast will easily pick up. For the majority of the target audience, this is not an issue, as they have little to no exposure to this content.

References: 

• Guardians of Galaxy 1: StarLord intro, fighting style, personality, and gear and equipment that allow him to fly
• Guardians of Galaxy 3: Knowhere looks to have lended the sets to Kaashi.
• Black Panther: Shambhala and its world
• Tron: Rebel futuristic levitating vehicles
• Elysium: Androids, Complex, Classes of People, Exoskeleton by Bounty Hunters
• Total Recall 2016: Transport to Complex
• Halo Series: Weapons Used by Raiders
• Transformers and Power Rangers: Transformed BUJI

 

I am sure there are slight references to Mad Max Fury for chase scenes, Star Wars weapons and crafts, and Commander Manas looks reflect Darth Vader and Hanock, the anti-hero of Bhairava, in the 1st quarter.

2. The Uncredited Extras

The extras in the movie were more or less static and were not directed to act enough. The attention to detail by the assistant director on what and who to enact was missing in many of the action scenes.

 

• The Raiders driving hover vehicles had a fixed facial expression and body gestures and appeared mostly frozen. Alternatively, they could have worn a helmet to avoid this issue.
• Shambhala's rebels, when responding to Veran's call to face the attack, showed low energy.
• Kaashi's citizen extras were present to provide comedy or were too boxed in their limited scope.

 

3. Contrast in the World Building of Kaasi

The path to Kaasi at the beginning of the movie shows a dried-out Ganga river bed and banks reflecting a Dune-like universe; however, there is no such view in actual Kaasi, which looks more like Knowhere from Guardians of Galaxy 3 or Blade Runner. 

4. Sum80, Sumathi, and Amma escape from Complex:

Sum80, when she finally escapes the tunnel, gets caught on fire and burns down completely. However, in the same way, her hair, including bodily hair like eyebrows, should have been equally burned. That didn't happen, possibly indicating she was wearing inflammable fabric or that she was immune to elements like fire due to her bearing the child.

5. Sound Track Mix:

I watched the film in two different formats, in two different countries, and on two different audio systems (configurations), only to discover that the sound designers and engineers did an extremely poor job. The audio rendering, combined with the background track, left me wanting more for moviegoers like myself.

• The track isolation was not clear. 
• The base usage was not ideal.
• The low-frequency sound modulations and ranges used to move air, generate vibrations, and punches were severely underutilized. 
• The contrast between silence and peak range was missing, and the track appeared flat.
• Even a trained ear had difficulty detecting surrounding effects, particularly atmospheric effects.
• The energy that audiology can bring in has been underutilized. For example, the audio sequence in Hanu-Man elevates and genuinely pumps adrenaline when it plays. Nothing of the sort occurred in Kalki. .

6. Music/BBackground Score

The background score or the original sound track lacked depth, punch, or melody, making it unnoticeable. 

• The Track Ta Takkara relies on auto-tuning and is annoying. It would have been better if they had a better singer who didn't require auto-tune.
• The track Bhairavva Anthem used during the fight sequence with Punjabi vocals didn't mix well. It would have been better if it was kept as a stand-alone promotion track.
• The makers could and should have opted in for more Sanskrit-based tracks and background scores like in Hanu-Man; this would have added more energy instead of the hip

7. Cameo Roles

The number of cameo roles in the movie was ridiculous and seemed overdone. This also included the cameo of Disha (yes, it is a cameo) and the Jathi Rathnalu movie cast in the Ta Takkara dance sequence.

8. Mariyam's Fight

I felt that Mariyam's fight, which featured some levitating powers and the use of energy whips, could have been avoided and maintained a serene motherly image of her instead of turning her into a warrior, ultimately which led to her death.

There could be more, but these stand out. I hope the makers take note of and pay closer attention to these technical details, which improve the overall movie viewer experience while also assisting the makers in perfecting the art. 

This is really a good film that could have easily been an excellent movie.

Keto Diet for Diabetic Relief

Based on Keto diet this is an accelerated but temporary(non sustainable) diet which can be adopted for no more than 6 weeks and Ideally 4 weeka
This version of Keto requires 70-80% of calories from Fat, 15-20% from Protein, 5% from Carbs. 

1)    Fat diet (70 grams- 100 grams daily)

a.    Coconut oil

b.    Butter

c.    Olive Oil

d.  Avocado

2)    Water(4 litres daily)

3)    Protein

a.    Meat – 200 Gms for women

b.    Cottage Cheese – 50 to 100 gms

c.    Eggs upto 6 whole eggs

4)    Lemons(3 per day) or Apple Cider Vineger

5)    Salata with nuts and lots of Extra Virgin olive oil. No bread crumbs

6)    Bone Broth whenever feeling weak

7)    Multi vitamin tablets(1 – 2 per day)

Items to be avoided

All insulin spiking foods Wheat Products (Bread, Cakes, Pizza, Pasta), Sugars in all forms,milk, corn, beans, refined oils, rice, fruits, fruit juices, junk food, raw banana, peas, peanut, tubular and root vegetables, potatoes, legumes and beans

Key Thoughts:

The whole idea is to get the body in a state of Ketosis and contain insulin dependency and spikes. 

This is achieved by using minimal carbs in the diet and making the body depend of Carbs to synthesis and generate energy.  Once the body gets into Ketogenic state it relies on using up fats consumed and fats available in the body..

Combing Keto with  Intermittent Fasting and moderate activity will accelerate the weight loss substantially. Intermittent is maximizes autography, where the body actively destroys and replaces the old cells with new ones with greater efficiency. A keto with 16:8 intermittent fasting(16 hours of fasting and 8 hours eating window) is something I highly recommend.

For beginners Keto flu is very common as body adopts to the change in the habits. To counter this one can have bone broth or Mayo to ease into the Ketogenic diet. Keto flu should subside within 2 to 3 weeks.

Paleo Vegetarian: Valeo

The principles of paleo

The Paleo diet is based on the presumed dietary habits of cavemen. In other words, a hunter or gatherer lifestyle in which they are opportunistic and eat whatever they find, while living in harsh and physically demanding conditions.

The diet eliminates dairy and grains but retains meat. Furthermore, there are no starchy foods, alcohol, sugars (except those found naturally in fruit), or convenience foods of any kind. For a Pagen or Valeo diet, I would have to eliminate animal products from my diet.

I've been a vegetarian (eating eggs and dairy) for over 18 years, and transitioning to vegan and grain-free is a huge challenge. The biggest concern is where I'm going to get my protein. I was able to control my protein intake by regularly consuming Whey Protein, Plant Protein shakes, and eggs. So I am a lot nervous.

There were very few paleo resources for vegetarians. Flustered, I began to question whether I had met my match in this challenge. I was also doing 45 minutes of MMA-style cardio workouts. Here's how I managed 6 days per week.

Morning

1 Gallon Water

½ Glass of Warm water with Honey & lime

½ Glass of Water with Apple cider Vinegar

Mid Morning:

Vegetable smoothie with Raw Protein powder and herbs

I cup of sprouted mung bean

4 Dates

6 Soaked Almonds

6 Soaked Walnut Halves

6 Soaked Cashews

6 Soaked Pistachios

Lunch:

Green Salad, with carrots, cherry tomato with Goji Berries and Raspberry with dressing

Boiled Potatoes, Broccoli, Carrots

Post Lunch Snack:

Black Tea

4 Dates

1 scoop of shredded coconut

Dinner:

Any cooked vegetable

Odd Sweet Potatoes chips or Vegetable chips

2 Fruits bowls: Blueberries, Strawberries, Grapes, and Citrus Fruits

Avacado

And sometimes one Rice Dosa / Pancake/Clatite

The start … 

The first week of the diet was a major adjustment period. I've never felt restricted while being vegetarian. However, adding paleo meant learning to live without grains, dairy, and convenience foods. Food suddenly felt very constricting.

With reduced carbohydrate intake, the body learns to burn fat instead of sugar. It's actually a good thing because it allows the body to use fat as fuel instead of glycogen reserves, which are easily depleted.

For the first week of the diet, I dealt with fatigue, incoherent thoughts, and took it easy during my workouts. This fatigue was not as bad as the withdrawal symptoms I experienced when I stopped eating rice in the evening. This was something I could bear and deal with it. It’s just that I felt hungry and stomach growled every few hours.  And then, on the fourth day, I woke up and felt good, never to look back.

The weeks after….

After some time and minimal fatigue, I realized that it wasn't as difficult as I had thought.

Yes, I'm having to adjust to getting enough protein without my usual sources. I was sure I'd miss the homemade rice-based dishes, Roti, and my favorite beans, but it turns out I can be just as satisfied without them. Dates, coconut, smoothies, and fruit salads provided cleaner energy than grain-based foods.

Overall, my consumption was healthier than before. Aside from the occasional lapses, it was a completely clean diet. I thought I did a pretty good job of eating healthy previously, but taking away convenience foods forced me to eat more fruit.  or to snack on vegetables instead of a Luna bar.

The surprising results (19 pounds!?)

I had started this diet for more of a spiritual reason. Being on a Satvik diet helps us being more connected to self, be more aware of self and also be sensitive to our senses, which all help us in the spiritual growth.

I did lose weight, though. Nineteen pounds, to be exact. In 8 weeks My body fat percentage also dropped from 29.5 to 24.9 percent. Neither did I get the six-pack abs.

Vegetarian paleo is still a lot of work. There’s so much planning involved, and my spouse helps me out on this so I have little to worry.

Wait (40 pounds in 35 weeks!?)

I maintained my diet as a full-fledged lifestyle. I took occasional breaks while on vacation. I went off the diet for 2-3 weeks while on vacation. At that point, I was eating eggs, grains, and occasional sweets or desserts. However, the body used the vacation to rest and recover from the shock of workouts and low caloric food. When I restarted my workout and diet routine, things continued to improve from where I left off. I don't think I experienced any weight loss plateaus. However, I would be short of breath during activities that required a lot of energy, such as lifting weights or playing.

Even after coming down to near 160 lbs from 205 lbs I still have some fab, the stubborn muffin top and chest fat persists. May be getting down to 150 lbs would cut that fat out, but at that point I am afraid I am going to be terribly skinny. I am now comfortable into getting Size 30 pants and had to redo the entire wardrobe and tailor fit a lot of my shirts.

So the next time someone tells me vegetarians can’t follow a paleo diet, I’ll be quick to share my eight-week experiment and how I maintained the weight.

System of Raja Yoga as per Patanjali

Raja Yoga means the King among Yoga systems. The mind is said to be the king of all the sense organs and, since this Yogic practice mainly deals with the mind, it is called Raja Yoga.
Patanjali's Raja Yoga is most simplest to practice among all the ancient Yoga systems.

System of Raja yoga according to Patanjali.
Raja yoga or Ashtanga yoga consists of 8 limbs
1) Yama - Consists of (Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy), and Aparigraha (non-covetousness). 
2) Niyama - Consists of  Shaucha (internal and external purity), Santosha (contentment), Tapas (austerity), Svadhyaya (study of religious books and repetitions of mantras), and ishvarapranidhana (self-surrender to god, and his worship), 
3) Asana
4) Pranayama -  Pranayama checks the outgoing tendencies of the mind. It is often misunderstood for breathing exercises. Prana means life force, while yama means to gain control here pranayama involves the regulation of prana or the life force.
5) Pratyahara - Will-power, pratyahara involves regulating the sensory organs so that the energy is not diverted to the sense objects.
6) Dharana - Concentration
7) Dhyana - Meditation
8) Samadhi - Nirvana

By practising yama and niyama, the Yogic student purifies his mind.
By practising asana, he gets steadiness and firmness of body.
By practising pranayama, he removes the tossing of mind and destroys rajas and tamas.
By practising pratyahara he gets mental strength peace of mind and inner life.
By the practice of dharana, he gets ekagrata state of mind.
By practising dhyana, he fills the mind with divine thoughts.
By practising samadhi, he destroys the seeds of births and deaths, and gets immortality, the final beatitude.
All of these steps, are progressions in levels of Raja Yoga and there possibly is not a way of  skipping any of these.

Sahaj Marg / Heartfulness mediation prescribes Dhyana / Heart meditation and considers itself a derivative of ultra shortened Raja Yoga.

Sri Sri Ravi Shankar's basic course of Art of Living is heavily focused on the Pranayama, while laying emphasis on Yoga Asana. However AOL is more of a derivative of Hatha Yoga, but if one practices without guidance and supervision can lead to health complications.

How to celebrate one's Birthday in the traditional way

In the current times Birthday party or birthday celebration has become synonymous with a cake cutting, gift giving, wishes and typical modern day party stuff (food, over indulgence). All of which reflects fun and entertainment and doesn't really reflect anything reflecting to longevity of a person except blowing off candles reflecting the age.
Blowing a candle traditionally always signifies a lost soul and entering darkness, for light is what drives darkness and sorrow away. Public display of affection during a party is also not necessary and unwarranted, for such things are more often show-off than reflecting any reality.
Accepting gifts as a traditions encourages worldly desires and needs and most of the times unwanted expectations. Donating and sharing one's wealth to the needs while seeking blessings from everyone of  is considered more benevolent than to current tradition.
Traditionally in the Indian culture there has been a certain significance and certain method to be followed on this day. This day signifies the start of one more year in this existence or life, while one thanks for the past one seeks blessings for the coming future with a pure soul and an austere mind. For seeking blessing on such a day we are expected to follow few simple steps..

1. Wake up early to have an oil bath, preferably seeking blessings  of the elderly.
2. After the bath one has to briefly worship their respective deities (both revered deity and the family's deity).
3.  Achamana(purification ritual) shall be performed reciting prayers seated facing the East direction and quietly slurping a mixture of black sesame seeds, Jagger mixed in cow milk 3 times through the right palm. This is to remove any hurdles or dangers which one encounters till their next birthday   
4. One has to remember the Chrirajeevi's (born-immortals of Kali yuga) and recite their names seeking longevity of life
अश्वत्थामाबलिर्व्यासोहनुमांश्च विभीषण:कृपश्चपरशुरामश्च सप्तैतेचिरंजीविन:।
        Ashwathaama Balir Vyasaha Hanumantha vibeeshanaha
        Kripa Parasuramas cha Saptaitey Chiranjeevinah
Chiranjivi here are "immortals by birth" living beings destined to remain alive on Earth through this Kali Yuga's end. Ashwathama, King Mahabali, Vyasa, Hanuman, Vibhishana, Kripacharya and Parashurama are the seven chiranjeevi's for Kali yuga. EAch signifies an attribute of man    
5. Seek blessings from the Parents and Teachers
The most revered and austere of blessings is " SathamAnam bhavathy SathAyu: Purushasyatha
Indhriya yEva Indhriya tE Prathithishtathi " meaning "Live for hundred years with fully life and vigor and observe the Karmas as directed in the scriptures like vedas.
6. Visit a nearest temple which is the nearest
7. One has to practice strict Brahmacharya (Celibacy) on this day reflecting their vow to longevity and respect to traditions. Also one has to restrain from other worldly desires to signify once dedication to the one purpose of life - to attain moksha
8. Offer donations (Share Wealth or atleast feed a cow some fresh grass doing pradakshina / circumambulation to the cow)
Link to the the above lecture: http://www.youtube.com/watch?v=u8M28wan7Ek
Respect and follow the traditions, they mean a whole lot than we give them credit for.

Insane with Insanity Max Cardio workouts

What started as scary cautious journey in the last week of February has finally ended in the last week of April. After completion of my 30-week Turbofire journey, I embarked on a much tougher journey of insanity.
Insanity is a home-fitness video program put together by Shaun - Thompson (Shaun T) a trained choregrapher and fitness instructor. His earlier programs including Hip Hop Abs, Rockin Body, Get Real with Shaun T.

Insanity is based on the concept of Maximum interval training / Tabata, where the intervals are typically 3 minutes compared to 30sec of intervals of regular interval training. The program is a 40min duration for the first month and around 60 minutes for the last month.

I was very scared and skeptical of starting this program for its intensity and high-impact workout requiring rigiorous moments and thus risking injuries. Personally, back pain, neck pains and knee pain during the period was surreal. Post workout muscle soreness (POMS) was very high during the initial 2 weeks. I was unable to walk properly for the first two weeks my thighs and especially the calves where aching the entire time; I didn't mind the soreness.

Anyways I made the best of the time, followed a tight diet, I was consuming 200-300 calories more than I was while on Turbofire. At end of turbofire I weighed around 190 lbs (I started at 207 lbs), at the end of insanity I was close to 181 lbs (Loss of 9 lbs at 1lbs per week). The weight loss I feel is a healthy loss, my body fat fell from 26% to 21%, my pant size where definetly shrunk. All my earlier 36" are loose, while at a store the closest fit was 33", bad is I need to buy a whole new wardrobe to accommodate for the shrinkage. But I want to hold on to it so that I can come down further to around 30"-32". I have "Love Handles" or "Muffin Tops" to loose, basically the fat on lower back which look like tires round the stomach.
From what I have been seeing and heard they are hardest to loose. The love handles are still around even after one round of  insanity. May be another 10-15 lbs of weight loss would take it away but it still needs to be done to head towards the ideals I am targeting.
On a side note insanity gave me a lot knee pains. All the plyometrics does have a toll on the joints so maintaining form and having cushioning to minimize impact is important.
After insanity I decided to put an end to all the cardio stress that I have been sustaining and giving my body time to recover and rebuild while I move on to the strength / resistance training. I am currently planning to start with P90x the program of Tony Harton along with Tai Cheng (based on Tai Chi) to aid muscle growth, body alignments.

Body Types: Ayurvedic Prakruti vs Somatypes

Each of us is born with a genetically determined constitution, or prakruti(nature).
According to Ayurveda two conditions influence the development of the prakruti; the balance between the energies of 

• Vata(Space/emptiness & Air)
• Pitta(Fire & Water)
• Kapha(Water & Earth) 

and the prenatal conditions in the womb. The preponderance of one or another dosha(temperament) in our prakrti establishes our natural body type and determines our strengths and weaknesses.
It is said in Ayurveda that the established body types don't change after birth. Any imbalances in these three energies will destabilise the natural state, leading to bodily ailments.

Somatypes Body Types
In the 1940s, an American Physician Dr. William H. Sheldon introduced the theory of Somatypes by putting together the age-old insights of the relationship between body type and temperament on more secure foundations. His theory described three basic human body types:

• Endomorph, characterised by a preponderance of bodyfat;
• Mesomorph, marked by a well-developed musculature;
• Ectomorph, distinguished by a lack of either much fat or muscle tissue.

He also states that most people were a mixture of these types.

Ayurvedic

When Vata is out of balance, the metabolism will be disturbed, resulting in excess catabolism, which is the breakdown or deterioration process in the body. When anabolism is greater than catabolism, there is an increased rate of growth and repair of the organs and tissues. Excess Pitta disturbs metabolism, excess Kapha increases the rate of anabolism and excess Vata creates emaciation (catabolism)

Body Types Compared:

1. Endomorph / Large:
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

 Kapha-Dominant Body

Kapha-dominant individuals have big bodies and big bones, thick hair, strong, big teeth, and large, attractive eyes. They move slowly and gracefully, and exhibit great endurance. They are similarly slow to anger, and their loyalty makes them valued friends. Physically, Kapha-dominant individuals tend toward obesity; mentally, they can be selfish, greedy, and easily offended.

2. Mesomorph / Muscular:

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

 Pitta-Dominant Body

The Pitta-dominant body type typically manifests itself in a well-proportioned, muscular frame. Pitta-dominant types tend toward lighter, more sensitive skin, often overly sensitive. They are usually active, particularly in sports, where they can be fiercely competitive. They are passionate and dedicated, but can be overly competitive, intolerant, and irritable.

3. Ectomorph / Skinny:

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.
 Vata-dominant Body
Individuals with a Vata-dominant body type tend to be thin and active, but lack the stamina for prolonged activity and therefore often depend on caffeine and sugar for stimulation. The dryness of the Vata constitution and the consequent creakiness of their joints make them seem almost brittle. Restlessness, hyperactivity, curiosity, and creativity mark the Vata-dominant personality, as do rapid, chaotic speech and frequent changes of mind.


Factors influencing the Body Natures / Types

Factors that increase vata (Ecto / Thin)

• Exposure to cold , no routine in life
• Eating to much dry, frozen or leftover food, or food with bitter, pungent or astringents taste.
• Fasting, lots of traveling, too much or inappropriate exercise, suppressing natural urges, abdominal surgery.

Factors that increase pitta (Meso / Muscular)

• Exposure to heat,
• Eating lots of proteins (red meat), salt, spicy or sour foods.
• Indigestion and irregularity of meals. Exercising at midday
• Useof antibiotic, alchol.
• Too much intellectual work/thinking. Fatigue.Anger,Hate fear, emotion.

Factors that increase kapha (Endo / Fat)

• Exposure to cold
• Eating lots of sugars, meat, fats ,cheese, milk, ice cream, yogurt, fried food, excessive use of salt.
• Excessive intake of water , taking naps after meals.
• Sedatives usage.
• Doubts, greed, and possessiveness. Lack of compasion

Chalene Johnson's Turbofire Workout Review

I have started on a journey on improving my fitness levels in August 2011 with Chalene Johnson's Program called Turbofire. Chalene already had established cardio programs like Turbo Kick, Turbo Jam, Chalean Extreme, PiYo and Hip Hop Hustle. 

Turbo Fire is a complete body conditioning fitness program whose emphasis on High Intensity Interval Training. The upbeat music will motivate one to work harder and more intense. One will do kickboxing drills and aerobic exercises mixed with some dance moves. .

What's unique to TurboFire is that Chalene managed to incorporate a fusion of aerobic, dance and free flow martial arts forms with the concept of dedicated High Intensity Interval Training on few days for the schedule.

So How does it fair...

• The complexity of the program comes from the choreography of cardiosequences and the pace with which the transition of moves happen. It does take some patience and effort to getting used to. There is a new to class / break-down mode which can be referenced to understand the moves. Having said that, people who expect to master this quickly there is a bad news. It takes a bit of patience and effort to get into the groove.
• The program is a simple one and anyone from a beginner level can get into it. There is a easy-level modifier simplifying the moves for beginners or people with less flexibility. 
• There is an equal emphasis on lower body, upper body and core during this program.
• Muscle multi tasking is not my favourite concept. I believe in muscle focus and isolation to maximise results. But this is not a dedicated strength training program.  
• The time commitment for this program is in a range of 30 to 70 minutes. 45 minutes is a typical average which is a wonderful for time crunched people. 
• While this is positioned as HIIT based Intense Cardio training. I feel its rather a balanced program with equal emphasis on Cardio, Stretch, HIITs and strength for a serobic program.
• The energy of the cast is really high and keeps you to keep pushing without ever having to pause. The Cast are very well prepared and trained and do well in keeping up with everyone else and contribute to the overall energy level.
• Chalene does an excellent job of professional conducting, instructing with no BS. She not only is instructing and running the show but with her working out we get a feel like we are competing with her.

The Break-up
The Cardio's

Fire 30 – Basic and shortest among the Cardio workouts. 5 min of Warmup, 4 min cool down. 2 HIITs

Fire 45 EZ - This is workout one does for max amount of time. Easily the most intense in terms of Heart rate zone and hence calorie burn. Though there are no HIITs in this workout one stays in the upper zone for the max amount of time. This is my favourite among the three

Fire 45 – This is perhaps the most complex in terms of the choreography. Needless to stay I miss my moves and eventually never liked it. Fortunately we don't get to do this many times. Has got 4 HIITs in this 45 minute workout.

Fire 55 EZ – Lasting for about 53 minutes and with 2 HIIT's this is the second longest cardio in the whole program. This is a relatively simple routine in line with 45 EZ and Fire 30

Fire 60 – (in advanced) - This is the longest among all the Turbofire workouts lasting about 57 minutes with 4 HIITs coupled in. The moves are not as complex as Fire 45, but surely will take some time to catching up.

The HIITs

HIIT 15 – The shortest and perhaps the most hippiest HIIT. It has 3, 35 Second Fire Drills which are repeated thrice

HIIT 20 – Perhaps the easiest of all the HIITs. The intensity is the least 7(3 Drills - 2 are repeated twice and last one thrice) Fire Drills of 55 seconds each. Not my favourite for lack of intensity in this moves

HIIT 25 – This HIIT routine has the most Plyo-metric jumps in all of Turbofire. First time I tried I finished with a really really bad back. Each of the 4 70 second HIIT is done twice in this. This is the hardest of HIITs and my favourite.

HIIT 30 – The longest HIIT routine, has 5 drills of around 60 sec each which are repeated twice, while the last one is done thrice.

The Strengths

Apart from the HIIT and Cardio, Turbo fire throws in few strength, stretch and core exercises in the program.

Sculpt 30/Tone 30 – These are two 30 minute sculpting workouts done with bands. Mostly combination moves where upper and lower body worked at the same time - Chalene calls it muscle multi-tasking, and I hated it as focusing on mutliple muscle groups at a time is not something I was able to achieve. I had to take rests and the resistance bands where very uncomfortable pulling the hair and skin. 

Upper 20/Lower 20 - These are part of the advanced workouts basically toning up either the upper body or lower body. I feel this is much better in terms of muscle isolation than the muscle multi-tasking workouts. Lower 20 uses the lower body bands and they give an extreme extreme burn on the bums and outer thighs. 

Stretch 10/Stretch 40 – Stretch workouts which are typically done at the end of every workout during cool

down. Stretch 40 borrows the entire set if Yoga moves (Surya Namaskara / Sun Salutations) and almost a dozen Yoga poses for stretch. I love this day of stretching.

The Core

Core 20 –This workouts is all about the core work, with little or no crunches. This program uses a lot of  normal ab exercises but uses the resistance band to add extra resistance. 

Abs 10 – This 10 minute Ab only workout is one of the toughest 10 minute ab-workout ever. Immense immense muscle activation. You can almost feel the 6-pack underneath the sheath of skin and fat. 

My Results
Started at 207 lbs went on till 213 lbs after completing the workout am at 189 lbs

Significance & Tradition of Sankranti

 Ariselu, Pongal, Boorelu, flying kites, playing cards and hanging out with family and friends as you watch Bogi mantalu… That’s what many of us look forward to

For the western society in simple terms it resembles the harvest festival like Thanksgiving sans the gift. Many of us have forgotten or not aware of what the significance, true meaning and purpose this festival serves. It’s my effort to unearth the significance of this important festival

Sankranti is termed one of the biggest rural/pro-agro festivals. It’s a three day festival comprising of Bhogi, Makara Sankranti and Kanuma
Astrological Significance:



Makar means Capricorn and Sankranti is transition. There is a sankranti every month when the sun passes from one sign of the zodiac to the next. There are twelve signs of the zodiac, and hence twelve sankranti's as well. Each of these sankranti's has its own relative importance but two of these are more important - the Mesh (Aries) Sankranti and the most important, the Makar (Capricorn) Sankranti. Transition of the Sun from Sagittarius to Capricorn, during the winter solstice in the northern hemisphere is known as Makar Sankranti. From this day begins the six-month long Uttarayana(northern migration of sun), considered very auspicious for attaining higher worlds hereafter. It is believed that a person who dies during the Uttarayana has a better chance of reaching heavens than during the winter solstice.
Scientifically, the shortest day of the year is around December 21 & 22 after which the days begin to get longer, hence actual Winter Solstice begins on December 21 or December 22 when the tropical sun enters Makara rashi. Hence actual Uttarayana is December 21. This was the actual date of Makar Sakranti too. But because of the Earth's tilt of 23.45 degrees and sliding of equinoxes, Ayanamsa occurs. This has caused Makara Sankranti to slide further over the ages. A thousand years ago, Makar Sankranti was on December 31 and is now on January 14. Five thousand years later, it shall be by the end of February, while in 9,000 years it shall come in June.
While the traditional Indian Calendar is based on lunar positions, Sankranti is a solar event. So while dates of all Hindu festivals keep changing as per the Gregorian calendar, the date of Makar Sankranti remains constant over a long term, 14 or 15 January. Makar Sankranti is celebrated in the Hindu Calendar month of Magha. There is another significance of this day, after this day the days start becoming longer & warmer, and thus the chill of winter in on decline. 

The Mahabharata Reference:
Bhishma, on this day declared his intent to leave his mortal body. He had the boon of "Ichha-Mrityu" (choose when to die) from his father, so he kept lying on the bed of arrows till this day and then left body on Makar Sankranti day. It is believed that the person, who dies during the period of Uttarayana, becomes free from transmigration. So this day was seen as a sure-shot Good Luck day to start your journey or endeavors to the higher realms beyond.

Cultural Significance:
The purpose of human is beyond just birth, eating, reproduction and death. Human's are the supreme most beings on this plan and for a reason.Humans are unique from others for the very reason that they have elevated intelligence allowing them to purify their souls and proceed towards greater austerity and eventually nirvana(path towards the supreme soul). But with all the routine and materialistic needs, human’s need to break from these and start concentrating on larger purpose of life - attaining spiritual wisdom to understand the meaning/purpose of life and move towards divinity.

The Dhanur-masam month (as per the Indian Lunar calendar / typically mid Dec to mid Jan) is called as Shoonyamasam (null/void/nill month). This month has been named so because this is the duration where humanity doesn’t have the benefit of the guidance from the Sapta-rishis (7 masters who administer the entire creation on God’s behalf and guide all life) as they sit for meditations throughout this month, after handing over the charge of administration to another batch of Rishis. This is the month where the Saptarishis give all their focus and attention to spiritual activities, hence since time immemorial, humans also kept aside all material pursuits and focused on spiritual pursuits throughout this month.These new Rishis bring with them very special energies, new knowledge and also educate humanity on newer ways of living, at a different level. All these factors provide major opportunities for spiritual growth, which when properly utilised can help us make faster progress. 

This was the reason why no auspicious activities like house warming, marriages or business ventures were taken up in this period, thus allowing the individuals to focus on their spiritual growth. Everyone starts to prepare for upcoming events and auspicious time during this month. During this month people are expected to wake up at 3am have a complete head-to-toe bath and dress up traditionally. Women clean up the front-yard with cow-dung water, prepare Rangoli with small cow dung balls(Gobeamma) placed in the rangoli. One is think of divinity and have devotional thoughts while engaging in this activities.

Unique People Visiting homes 
1. Hari-Dasu (Servant of Lord Hari/Vishnu)

Specialty of this season are Hari-dasu. They are considered as representation of Naradha-rishi swaroopam. Uniquely Hari-dasu comes in the early hours of the morning unlike the beggars, nor he begs “Biksham dehi”. He rather sings devotional songs and praising Gods while trying to awakening the spirituality within us by reciting the Hari kertana. This helps us to set the tune for rest of the day remembering God and songs dedicated to almighty. This indirectly supports us being engaged in our spiritual journey for the rest of the year. Hari-dasu carries a rounded pot/bucket (bindhe) on his head where grains are offered there. The rounded pot represents earth where one plants seeds which get multiplied once the crop is harvested. Hari-dasu while accepting symbolizes that Hari-dasu was born to accept alms because he has in past rejected offering the same. Symbolically it means that as long as one donates in this life they will always be in a position to donate rather than seek alms in their next lives. Hence the Telugu saying “Enadoo peti putaadu” translated as “He is one who donated benevolently earlier that he born prosperously”

2.Gangi-re-edhu Varu (People of Holy Vehicle of Shiva Ganga - Ox)

Gangiredhu, the holy OX is another unique way of respecting the animals in this festival. The names means vehicle of Ganges river which also is a vehicle of Parvathi Parameshwarulu. Ox is born out of the holy Cow and thus consider equally holy. The cow is revered for its peaceful and austere nature, while feeding us with its own milk and help us grow. All of the cow’s excreta is either used as fertilizer and pesticide, while the cow was the centre of all farming (it’s the one which helped plough the land, carrying loads, pounding and extracting grains, milled seeds to oil etc. For all this reasons the Ox is equally revered in our agrarian society and brought home while the harvest season is complete. Families give it back old clothes in the house while aarti is offered to it.

3. Sooth sayers and Fortune tellers
Also unique to this time are Budubukala varu (folk fortuneteller/Oracles) and Sodhi chepevaru (folk soothsayer) visit the houses offering advice on future events and how the rest of the year is going to be like.

Unique Practices during the month

1. Rangoli / Muggu (Decorative artwork on the floor at the entrance of the house)

Rangoli is a timeless tradition that is followed all over India. Rangoli is also known as alpana, aripoma, or kolam. Rangoli patterns are usually made using coloured chalk, rice powder, and crushed limestone. A rangoli is always made by hand and all designs are carved out using the fingers. A line is usually drawn using a single finger, like a pencil. In some cases, a pattern may be outlined using dotted movements, which are joined together at the end. Once a pattern is formed, the desired colours are filled in.

Scientific Significance: The powder used in making rangolis attracts many insects and bacteria like ants and keeps them outside instead of entering the house. Additionally the limestone in the powder can kill many of the organisms which consume this. Additionally the turmeric being applied on the lower door frame acts as a disinfectant/anti-bacterial agent and helps keeping potential harmful insects and microorganisms from entering the house

Health Significance: It takes a lot of stamina, flexibility, endurance and concentration to create a design. During the process the women are almost most of the time kneeling down while artistically shuffling the colours and powder to create the pattern. This process is supposed to improve the flexibility, endurance and concentration levels after few weeks of this practice everyday. It also promotes concentration, focus and dedication to the task at hand.

Themes and Learning: The bare minimal rangoli which every girl starts off is a nine box rangoli which signifies the nine planets and with sun placed in the middle signified by bright flower, turmeric and kumkum. This is to showcase the importance of sun and the central life giver of life and dependency of other planets on the Sun. There are lots of themes with certain meanings while creating these designs.

Personality Assessment: The rangoli patterns same as an artwork speaks volumes about the personality of the woman who has created it. A rangoli which uses thin lines (careful not to over use the powder) signifies a person who is modest and realistic and doesn’t overspend. A person who completes her task fast and in a neat fashion has an excellent awareness of significance of time and is dedicated as well skilled in her art. A very well made and intrinsic patter signifies that the person loves decorations and an admirer of beauty. A person who overspends time and redoes is considered either a novice or lacks the patience or concentration levels to achieve the task at hand.

2. Gobbemaa (Cow dung balls) on the Rangoli

This is tradition of remembering Goda Devi / Andal (Only 15year old girl Alvar of the 12 Alvar saints in India) and Shri Krishna’s Gopikas. As per the mythology Gopa Devi refused to marry any earthly man and accepted that Lord Krishna was her husband. She lead a life similar to Gopika of Krishna who accepted him as their saviour and husband and dedicated their lives to him. During this month the Gobbemma balls are made of cow dung are made reflecting the holiness, purity and sacredness of these women and equally them to the holy cow. To these cow dung balls turmeric, kumkum and other seasonal flowers are offered to reflect that these women are recognized as married and whose husbands are with them thus elevating there austerity.

Scientific significance: The cowdung balls after a full day use are not discarded off; instead these are saved and dried to be burnt later. The ashes arising out of this is mixed with herbs like basil or neem to be used for various skin ailments against fungal and bacterial conditions.

3. Bhogi Pallu / Regi Pallu shower (Goosberries)

Another tradition is to show the kids at home with Bhogi pallu (gooseberries) by the community /family/neighbours. The kids receive blessings of health and prosperity during this occasion. Regi pandu(gooseberries) is called arka phalam (Sun’s Fruit), during this occasion we are reminded ourselves of the significance of Sun as a provider or health and life. Thus symbolically we are seeking blessings from the Sun God for the young kid.

4. Bhogi Fire (Bonfire)

The practice of setting up community bonfire in the middle of the street has got a lot of health significance. On one day and one time all of the community sets to set ablaze a fire with old clothes, rugs, furniture and any unusable material in the houses. Thus, with the fire trying to destroy any accumulated bacterial, fungal, microbial infestations carried over from the cold and wet months. Also the warmth of the fire and smoke helps clear the atmosphere of harmful organisms by the heat and fire. This helps the whole community in cleansing their areas of potential sickness borne of viruses and bacteria.

5. Bride Selection/shortlisting during the festival season

During this season the parents of grooms scour for brides for their sons. The festival throws an opportunity for the parents to see, understand, assess and even compare the young women and pick one as per the aspirations. The rangoli personality, the enthusiasm with which they participate in the functions, the way they address there friends, elders and strangers is well observed and projects a decent amount of personality profile for the parents to make choices. These age-old practices of personality profiling based on cultural and tradition is in one way more successful than the present day practices of choosing partners based solely around the education, job and salary earned, while ignoring the personality aspects

6. Village Sports

Though these hold no cultural significance, these events showcase the valor and traditional (brutal) ways of having fun. Bull fighting, bull riding, bull races are common violent sports that dates back to the Indus Valley civilisation. Jallikattu is a form of bull wrestling that is celebrated in the villages of Tamil Nadu on Mattu Pongal (the third day of Pongal). The villages of Palamedu and Alanganallur near Madurai are renowned to host the bloodiest jallikattu.
For people in parts of Andhra Pradesh, Sankranti is incomplete without cockfights and, like in the past, a ban could not prevent them from betting millions of rupees on it this time either.
Leading the violation of the ban were powerful politicians of all hues, who consider cockfights a part of the culture of the coastal Andhra region. The participants included film personalities and businessmen. An estimated Rs5 billion ($340 million) change hands as thousands of people watch & bet during the cockfights.