Health, Fitness, Wellness, Mindfulness & Spiritual Tips From Mrinmoy

Month 3# on 01/10/2026 (102.9 – 101.5) ~1.5Kg

Moderate Cardio & Weight Training –

Walk & Run (Treadmill) & Moderate weight training started. Winter Holidays time with an increase in eating habbits & appetite.

Month 2# on 11/21/2025 (107.8 – 102.9) ~5Kg

Moderate Cardio –

Brisk Walk & Cycling Outdoor

Month 1# on 10/10/2025 (110.9 – 107.8) ~3Kg

Light Cardio –

Brisk Walk Outdoor & Treadmill

Started IF on 09/15/2025

1. Proper Diet for maintenance or Calorie Deficit Diet for overweights.
2. Intermittent Fasting is very helpful because the way human body reacts to it is very interesting & quite different from calorie deficit & other types of diets. This activates multiple good stuffs in our metabolism process.
3. Lots of Water, Rest & Sleep
4. Regular Cardio (at least 20 minutes of brisk walk everyday)
5. Embrace Yoga, Pranayama & Meditation

6. HIIT, Strength & Resistance training, Weight training lead to good muscle mass & effective weight management

7. Walks & Active Life Style (household chores)
8. Fun Cardio – Cycling, Swimming & Sports

Who is an ideal soul?

The question may be tricky and the answer will not be straightforward. People can derive many meanings of an ideal soul. But one of the answers may be the one follows the correct way of living, acting and reacting.

Living with the perfect combination of physical, spiritual, emotional and intellectual health may lead to the formation of an ideal soul. To achieve this, there are a set of guidelines that need to be followed.

What are the things that should be taken care of?

Physical Health
Mental Health (Critical Thinking & Judgments)
Emotional Health
Spiritual Health
Financial Health
Career Health
Family Health
Home Health
Societal-Cultural Health
Socio-Environment-Welfare Health

A good physical health is the backbone of being a perfect person. A body which is free from health issues, physical weakness and obesity can improve the quality of life. Proper diet & regular exercises are the golden keys here.

By mental health, I mean the brain health which is very important in the 21st century with the types of career we pursue or work we do. It’s very needed for critical thinking & day to day decision making & judgments. Brain exercises & games like chess, sudoku, puzzles can help a lot here.

Emotional health has become a very important and interesting topic from the last pandemic. People were emotionally drained with the surrounding losses. People learned to handle the anxiety, depression & tackle the emotions. Some won & some lost. But it’s a very welcome experience though just the baby step. Mindfulness become the savior of the day along with yoga, meditation etc.

Spiritual health is the core of all departments. If a person is spirituality strong and healthy, it reflects in all parts of life. How to live a spiritual life? Answer is “By being compassionate to self and others with faith and gratitude”. Look inside yourself. Find the beauty & connection to your higher self.

Money is the prime aspect in a person’s life. It’s the degree of being successful. This is the only medium you can buy your travels, vehicles & family spendings. Though it has no limit but enough is always welcome. So, plan your finances, spendings & investments. Learn from internet, experts each & every bit of it. Save & invest regularly.

Career is the most important aspect in modern era for an individual. It not only provides food, shelter & success but also help us feel contributor to country’s growth & economy. Career can be healthy if we periodically upgrade ourselves with the changing time & technology.

Happiness is in our inside, but celebrations always come from family. We should never forget this. We should take utmost care of our family members, not only those with whom we are sharing the house, but also those who are living far. A simple phone call can make our & their day beyond awesome.

A clean, aesthetic home always leads to joy and happiness. Just add those paintings, collectables and feel like being in heaven.

We are living in a society. Culture resembles our past, present & future. We should actively participate in social & cultural events. It not only increase our network but also adds a fun factor to our busy lives.

As a human-being we have responsibility towards Socio-Environment-Welfare. This can be achieved by helping the underprivileged & taking prompt steps towards saving the nature, forests & wildlife.

Brain –

Engage in brain inducing activities involving critical thinking in a while & often play games like chess & sudoku.

Lungs –

Do the exercises involving lungs contraction & expansion in a while. Pranayama Yoga is a wonderful source.

Heart –

Physical exercises is the key. Control blood pressure & cholesterol levels. Take dental care seriously.

Liver –

Limit & restrain from toxics like alcohol. Don’t engage in oily & highly saturated fat diet.

Kidneys –

Drink lots of water.

Intestine & Guts –

Healthy nutritin-full foods, probiotics, cruciferous vegetables must be part of diet.

Bone –

Vitamin D3, Calcium Rich foods, Exercises will keep the bones healthy. Get out on sunny days to help body produce Vitamin D3.

Muscles –

Add enough Protein & Creatine to diet along with strength training exercises.

Skin –

Lots of Water, Green Vegetables & Good Unsaturated fat in diet is the road to healthy skin.

Overall –

Healthy food with well curated diet, exercises & sleep works as lubricant to a healthy body & mind.

The must thing is high motivation and focus-oriented approach.

Disclaimer: I am neither an expert nor trained under an expert. Below is based on my experience only.

During the course of my health & fitness journey towards physical transition, I found the body shape becomes stagnant after some time. We don’t see much changes with the cardio routine workout we choose. I think it specially happens for those who are in their forties (which I am 😉).

So, I decided to bring weight and resistance training to my daily health routine, and the result was outstanding. I see body fat reduction very clearly and muscle gaining at the same time. I physically feel more better now. Though I do some amount of cardio along side, but my major focus goes to building strength.

I just started with the 5 kg dumbbells for biceps with some simple squats, and with time I increased the load & intensity targeting variety of muscles adding new resistance trainings and consequent stretching exercises. The result is quite evident. I see positive outcomes in my body.

But don’t forget to take adequate amount of water, sleep and most importantly protein.

Additionally, journaling is very important. Keep note of your body weight, exercise progress like weight, repetitions, interval etc.

Year 2018 – Beginning – Major lifestyle changes – Embraced physical health seriously.

Day 1 – Just reached the Sports corner in the office. Grabbed a TT bat, had some knocks and survived one single game. I used to play TT in college.

Day 2 – One TT game is comfortable now.

Day 3 to 10 – Raised the bar to 3 TT games.

Year 2018 – Ending – I was able to play around 5/6 games at a stretch. Added some new changes to the plate.

Day 1 – Reached one of the nearby school ground with the scooter and manged to do one round of walking.

Day 2 to 10 – I was able to take 3 rounds of the ground.

Day 11 – Added half round of jogging/running to the schedule.

Year 2019 – Beginning – Got rid of scooter, used to come to the ground in the early morning by walking and raised the bar to 6/7 rounds of walking and jogging.

Year 2019 – Mid – Added weekend short cycling – 5/6 km to the routine.

Year 2020 – Advent of COVID , lots of restrictions. Mostly indoor health routine like simple HIITs, Yoga, occasional treadmills/stationary bike in Gym(whenever opened)

Year 2021 – Restarted the walking habits – Used to walk for long stretches like 12-15 kms.

Year 2022 Beginning – Started Gym seriously – treadmill runs, elliptical training, Stationary bikes along with outdoor walking and short cycle trips like 10 km.

Year 2022 Ending – Along with the daily gym schedule, added daily morning walks of around 5 km. Weekend long cycling rides like 50+ km got into the schedule.

Year 2023 Beginning – Along with Cardio (Gym and Outdoor), added weight and resistance training to the health routing.

Year 2023 Mid – Got a nice muscle gain with fat loss, and habit of occasional 2-4 times weekly cardio routines with 4-5 weekly days of strength training.

Year 2023 End – Continued training & healthy life style.

Year 2024 – Work pressure with shift work impacted health. Understood the need of proper sleep & nutrition.

Year 2025 Start – Started weight training, but body weight increased due to improper bulky diet.

Year 2025 End – Intermittent Fasting & Cardio on the roll for cutting phase, getting good results so far. HOPE, it will be a great success.

The state where soul meets it’s higher self

There are many ways or techniques of achieving the state of meditation

• Dhyana
• Yoga
• Reading an interesting, fulfilling book with a fully occupied & absorbed mind
• Gardening
• Playing with a small kid
• Walking or Hiking by Nature – A stream, A valley, A rainy forest
• Beautiful Music

What is Emotional Health?

Emotional Health is the most important factor for well-being in the modern era of competitions along with the vast online social interactions.

The access to social platforms leads to mock interactions where the responses can be unlimited – good, bad, traumatic, worthy etc. To deal with these responses along with the competitions & subsequent outcomes in professional and personal arena, a person needs to well equipped with a healthy emotional ground where he/she can tackle every challenge or setback, the life throws on them.