Monday, January 27, 2014

Love is not a commodity



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"The world is just trying to buy 'love' unfortunately. What's even more unfortunate is that they are trying to buy the kind tht is projected to them by the media that wants them to feel endlessly inadequate. 
 #love #media #marketing #advertising "

Sunday, January 26, 2014

Project Shantaram: Chicken Coop



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"Chicken Coop at Project Shantaram. My SelfSustainable home project now has its own primary food source + manure feed. Next in line - goats and small dairy.
#projectshantaram #ratnagiri #ecosustainable #ecohome #poultry #organic "

Tuesday, January 21, 2014

The Perfect Olympic Lift: Klokov

The science and technique of Olympic Lifts captured in ONE photograph
This is the perfect pic to describe an olympic lift...


because you can see that when he catches the snatch, the bar is in the same position as it was in.
That is because the barbell does not deviate from either - path of movement or pointof ascent. IT IS BANG ON PERFECT. It is only the lifter that moves. This is the perfection of an olympic lift.
any olympic lift rightly done will follow these principles. in a squat, the bar will move in ONE SINGLE LINE. in a snatch too. in a clean and jerk too.
So this pic is the epitome of that.
AND of course, its klokovv! 


PS: my respect to the photographer who captured this for HookGrip.

-Pushkaraj S Shirke
Director, Project Battleready

Thursday, January 16, 2014

CARDIO a.k.a Cardiovascular Training : The What, Why and How of it all.


What is cardio vascular training? Cardio vascular training is any movement that gets your heart rate up and increases blood circulation. Cardio vascular training is one of key components that should never be left out of any ones fitness programs. Cardio vascular training is also called Metabolic Conditioning or Metcon which refers to conditioning exercises intended to increase the storage and delivery of energy for any activity which means conditioning the muscles to use the fuel given to the muscles in a better manner by using different metabolic pathways i.e. aerobic, anaerobic and lactic threshold. This kind of training is usually used to condition athletes in sports like football, rugby , combative sports etc to improve their work capacity in their respective sports.
Cardio vascular training does help to burn fat, but besides that , it also has other important benefits for those looking to be fit for long time.


• The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects. By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.


• Improving circulation efficiently and reducing hypertension ( high blood pressure)


• Increasing the number of red blood cells in the body thus improving the transport of oxygen


• Improves aerobic capacity ( VO2 max)i.e the maximum amount of oxygen a body can use during an intense exercise during a specific period. More the aerobic capacity , an individual can perform an activity longer


• Increased storage of fats and carbohydrates in muscles for increased endurance


• Improving muscles ability to use fats as energy 


• Also helps in recovery of muscles by improving blood flow to the muscles.


Also most importantly cardio training improves your resting heart rate i.e . the number of beats your heart makes when one is at rest. The lower the resting heart rate according to your age , the healthier your cardio vascular system is. Below is the chart of age group of men and women and ideal resting heart rates:

Men Age  18–25 26–35 36–45 46–55 56–65 65+
Athlete     49–55 49–54 50–56 50–57 51–56 50–55
Excellent   56–61 55–61 57–62 58–63 57–61 56–61
Good        62–65 62–65 63–66 64–67 62–67 62–65
Abv Avg    66–69 66–70 67–70 68–71 68–71 66–69
Average    70–73 71–74 71–75 72–76 72–75 70–73
Below Avg 74–81 75–81 76–82 77–83 76–81 74–79
Poor         82+    82+     83+    84+     82+    80+

Women Age 18–25 24–35 36–45 46–55 56–65 65+
Athlete          54–60 54–59 54–59 54–60 54–59 54–59
Excellent       61–65 60–64 60–64 61–65 60–64 60–64
Good            66–69 65–68 65–69 66–69 65–68 65–68
Above Avg     70–73 69–72 70–73 70–73 69–73 69–72
Average        74–78 73–76 74–78 74–77 74–77 73–76
Below Avg     79–84 77–82 79–84 78–83 78–83 77–84
Poor             85+     83+    85+    84+    84+     85+

If you are starting on a fitness program for the first time, you can start off with walking . But do not walk around the park or on the treadmill aimlessly ...... set yourself a target or goal. For instance see how long it takes to complete 1 kilometre and then try to bring down the timing in the next kilometre. But make sure you have a strength training program as well as it will help to strengthen your muscles, joints, tendons and improve your fat loss goals. As soon as you build up your endurance, you can start jogging. Start off with 2mins jog- 2 mins walk and then later as you get fitter 2 min jog and 1 min walking. If you’re regular with your training, you will soon see your endurance capacity improving. Soon you will be able to run for longer periods.

However, do not use cardio as an only tool for fat loss. Prolonged cardio training for long periods results in catabolism i.e. body turns to muscles instead of fat for fuel thus resulting in muscle loss. The body uses fats for fuel for 40 mins but longer than that it switches to muscles for fuel. Also long periods of cardio put the body under stress which releases a hormone cortisol which again leads to catabolism. Which is why you see that long distance runners are always so skinny compared to sprinters who are well built.

Now for people who have advanced level of fitness and athletes, the cardio training program should be different. This kind of cardio training is more challenging and is a change from conventional cardio training which can be monotonous and boring. It is also a kind of training that is more functional which means that it mimics everyday activity.

H.I.I.T. or High Intensity Interval Training. It involves sprinting a short distance and resting for a certain period. For example , sprint 100 meters , rest 1 min and sprint again for 100 metres.


Fartlek Training involves mixing continous and interval training. It is the original HIIT training method. This type of training is usually given to athletes training for sports like football , rugby, basketball where it mimics their games. It mixes low intensity running or walking and high intensity sprints. It also involves drills which require quick change in directions and focuses on improving agility ,e.g., cone drills.


Tabata or Power cardio or Metcon training involves doing a certain exercise for a certain time period and resting for sometime. Here work to rest ratio can be changed. It involves using your bodyweight or dumb bells, barbells and kettle bells. Example of this type of training can be:
20seconds jump squats with 20 seconds rest
20 seconds jumping jacks with 20 rest
20 seconds kettle bell swings with 20 rest


This type of training can be done in sets or circuits and work to rest ratio can be altered to make it challenging
The common factor of these types of cardio training is that they are performed at 80- 90 % of your maximum heart rate with rest in between as compared to long distance cardio at 40- 50% of your maximum heart rate. Here, you are using different metabolic pathways to burn fat. It also mimics our everyday activity which is more anaerobic than aerobic ( think about it, who ever runs a marathon ,which is a aerobic activity, everyday?). Other benefits include preserving our lean muscle mass , which will help in improving our Resting Metabolic Rate. And high intensity cardio training also improves our cardio vascular system much, much more rather than just doing long distance cardio. Another benefit of this training is that the training is high intense and can be done in 30 mins as opposed to 45- 90 mins of long distance cardio and still reap same benefits of long cardio but with a bonus. Training can be changed in order to prevent boredom. Twice a week of cardio training with strength training 3 times a weeks is one of best programs you can follow for achieving your fitness goals.


Curated for ProjectBattleready

Monday, January 6, 2014

Pushkaraj S Shirke: Old Logo Revived - the fire wolf


"There's something about wolves I can relate to on a very emotional level. Their pride. Their eternal intellect. Their undying attitude. Their survive it all skills. Their mysterious ways. Their balance of wilderness and domestication. Their place in mythology and folklore. So it was not surprising that i chose the legend of the fire wolf - the king of all wolves, as the insignia of the first company i ever started - at age 19. It was a story that always inspired me - the story of the wolf that stole fire from the gods and gave it to all life on earth. The story of the wold that lives even today in spirit in all wilderness, commanding all dogs, wolves and foxes alike. The wolf that is one with the universe itself - materializing in various cannine forms from time to time when balance is needed in the universe. There's an attachment to that icon in my heart even today long after i shut that company. Something about it that i cant let go of. It is still trademarked in my name. So now when I need a visual identity for my ventures again, its the same i find myself turning back to. In design, in has nothing to do with what I do today. Infact it is sketched when i was still in college. But in principle, it has everything that i stand for - the pride i take in my work, the principles i live by and the admiration i have for sheer intellect and integrity. The fact that the wolf is as comfortable in a tight bound pack as it is alone. The fact that the wolf outlives the biggest beasts in the forest. The fact that the wolf has way more spirit than any other beast in folklore. So once again, the Firewolf is reborn. My visual identity. My insigna. My logo. My seal that marks me even if my name isn't present. The legend of the fire wolf lives again."

 -Pushkaraj S Shirke www.pushkarajshirke.com



Sunday, January 5, 2014

Why Do I Love Fitness Consulting?



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"Got an adorable thank you note and a very thoughtful and quirky little 'thank you' goodie box from my fitness consultation client. These are the little things I love about doing what I do. It's not about just being good at what you do, it's about being able to help people achieve their goals in life. Whether its just being happier, fitter, stronger, better or in this particular case - being fit enough to join the army. Well, the indian army has a really fit, intelligent and adorable girl now :-) what can I say? It's awesome :-) 

 #fitness #thankyou #feedback #adorable #client "

Saturday, January 4, 2014

2014: The Things I Want to do this Year. And Why.

Another year has gone by for me, just like it has for everyone else. Another year full of learnings and experiences. Another year full of triumphs and mistakes - beautiful ones and funny ones. Another year in a box full of incredible memories.

Over the years, I've always been quite an idealistic son of a bitch (and i love that about myself). I've pursued crazy things and done crazy stuff. And I've been quite the happy monkey in the forest if i can quote it so. Which has led to a lot of things good and bad in my life and in the way i have learnt things. Which is what influences all my goals for this year.
What are they? and Why? Here goes:

1. The Billionaire Project

I've lived like a nomad. I'm a zero dependancy guy. I need no material comforts. I've given up everything I own and have still been as cozy as a puppy in a rag blanket. But one funny thing I have realised is that when you don't give a shit about money, people think you owe them everything for free. I have gone around doing charities without looking after my own self for too long now. While people make money and then run charities to stash away those funds from taxes, I actually went about it the other way round. This year is the time to change that - not change being my idealistic self (that i cannot do), but the I don't give a shit about money attitude. It's time to buy a house, get a new car, wear my suits and kick some corporate jollywankers in the ass. Not to splurge or anything, but just to prove a point. I'm not even thirty yet and i have been a millionarie 3 times over. Last year i emptied my accounts to zero all the way for the third time. This year, I want a fucking billion in my account. and more.
It's time to put my CA to good use. Manage my investments and rake in the money I've loaned to friends and not collected from people who owe me for ages now (that's close to a million right now). It's time to learn things I've always ignored. It's time to apply things I've always known but never bothered applying.
Films. Advertising. Photography. Brand Consultation. Fitness Consultations. Image Management. Seminars. Art and Design... I love doing the incredible work that I do and I love being awesome at what I do. And this passion burns away into my energy, my life. So this year, before you ask me to do you a fucking freebie or a cheapstake, think twice. You might just get punched in the face. My time is money. And my work is worship. Don't fucking waste it. Don't fucking insult it.

2. Get Stronger Than Ever


I've always been a simple, small guy. But a guy who always stands up for whats wrong and doesn't stand down from whats right. And that has left me in more than just a few fights. I've won many. I've lost many. I've manipulated my way through quite a few. More importantly, I've survived them all. Martial arts have become an indispensible part of my life. But what I have realised with time is that in an open fight, being able to take a blow is as important as being able to give one back. Technique and mind games are one thing, sheer brute strength is absolutely another. I need to balance the two. Besides, the sheer beautiful feeling of Strength Training, is addictive to say the least. It's become my meditation. My way to zone out from the world and  concentrate on something that makes my blood rush and my mind lighten to another level. Its my therapy of choice now.
This year, despite my osteoporosis, despite my screwed up spine, despite all odds against me - I want to get stronger than ever before.

3. Unload the Trash

I can give up on things pretty easy. But I've always found it difficult to give up on people. Friends, lovers, co-workers, acquaintances, clients and relatives. Well, to be honest, some people deserve a second chance or a little bit of mutual respect in your life. But also to be honest, some people deserve shit. And i don't intend to give it to them, but to let them be in it as they are.
INDIFFERENCE is the awesome word here.
Yes, I cared about you. Yes, I respected you. Yes, I loved you. If we have great memories together, great! i'll treasure them and smile about them with happiness. But time has passed and you've proved yourself unworthy more than a few times over. And all you are now are a lingering emotional and situational parasite. And I don't have the blood or the emotions to waste. And I don't feel bad about pointing it out to you. There are people and things more deserving of all my emotional energies, time and money right now.
Do i hate you? No. Do I give a shit? No to that too.
So please save yourself and spare me. Please fuck off as this plane takes off. Thank you.

And these 3 things are all there is on my to do list for this year unlike the regular 10 point long list. Coz these should be mammoth tasks in themselves. To let my emotions drive my work but to let my mind control my existence. To create that incredible balance. As simple as that may sound, that's huge.

I know many of these things sound very 'bad' and very unlike the usual me. But I believe that "if you have a heart of gold, you better have muscles of steel to protect it". The very sustenance of 'good' needs 'power' - ref: art of war. Its the same reason why peace loving monks also need to be the masters of warcraft. In my case, the 'muscles of steel' paradigm extends to cutting off parasites, building on the power of the body to building on the power of the strongest thing there is in the material world - Money.

In short, this year is all about paying attention to all things I have ignored for 28 years of my life.
And then again next year, from this year will come new learnings and new experiences.

So yup and Alright 2014, let's rock some balls together!

- Pushkaraj S Shirke

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