Training Day 15: Asia’s Records Book – Exploring new horizons and expanding your reach to enter our Asia Book of Registered Records.

            

Yesterday’s session was a perfect delight for one and all. We are sure you all would have also enjoyed and learned a lot about what people think about Asia’s Records Book, the Asia Book of Registered Record Holders. We are thankful to all of you for your grand participation and the enthusiasm you infused. A company is known by the people it keeps, not just by the management who manoeuvres.

We like the idea that you all have big aspirations and have raised the bar on your own from that you all set individually for yourself. It is a very healthy symbol of successful people and a must to enter the book of records. The more they learn and the more closer they reach their target, the more they aspire for. It is this grand spirit that keeps them ahead of the competition and the world, no matter which so ever field they are and whatever career they are pursuing. 

We are bringing here the three main takeaways from the session.

 1) Motivation matters: Motivation is the key fuel of any endeavour. If one is motivated and inspired to achieve the mission one has set, then one has already achieved the half, the moment he/she takes the first step. It is of utmost importance to stay positive oozing with energy and brewing with zeal to reach your goal before anyone pursuing the same task would have ever reached. Achieving and entering the Records Book it- self is a great motivator and performance enhancer.

2) Daily plans with hourly schedules: There is no substitute for daily plans and reviews. If one has not planned the day, then one should take it for guaranteed that more than half of the day is bound to be wasted. A properly planned day a night before is a must if one is serious about one’s goal and mission. 

3) Before bed reviews: Similarly, the reviews are important before one goes to bed on the same day. One should not seek an excuse from what was planned for the day and what one has achieved. Achieving the planned task is important, but owning the responsibility and considering the aspects that prevented one to achieve them is the most important. If one will not jot down and think over the obstructions and the hurdles, then they are bound to repeat after day. Things don’t correct on their own, but they have to be corrected.

These were the main three contributors and the defaulters we found yesterday that kept making rounds the entire day. Though sounds simple and obvious are never followed by many. People who are running ahead of their schedule is because they are following the above simple norms while those who are trailing are not. Visit our Day 2 training. You will remember that we already diluted our planned in advance to achieve them.

Are we not doing them: We all often miss on the simpler things while we are busy in aiming for the higher goals. Rather, the game is another way round. If one does the simpler things efficiently, the greater ones unroll on their own. All greater things are the result of hundreds of simpler things clubbed together. Those who achieved greater results were not because they did something great but because they did simpler things more efficiently, effectively and timely in a planned manner.

Do it now: We would like all of you to deeply think over these three aspects and incorporate them into your coming days’ daily regime. Before being to bed, you must ensure that you are through them. And, from tomorrow onwards try to be on track more briskly and responsibly.

Cheers!!!

Participation Certificate of our Asia Book of Registered Records – Asia’s Records Book

Asia’s Records Book, our Asia Book of Registered Record Holders provides participant certificate to all the participants who help to create records no matter whether they are created by the assistance of a small team of 10 or a mass population from 10K to 50K.

We understand that it’s the Generals who won the war though Soldiers fought it. We give due credit to all whomsoever contributes to creating the record from participant to trainer and from the facilitators to the volunteers. After all it’s not that simple to set a World Record.

We appreciate the notion that ‘No one is better than all of us’ and ‘United we stand and divided we fall’. There cannot be a single man army to do great deeds and if someone is talking so, then somewhere we are discrediting the well deserving unsung Heros. We respect all.

All associated persons supporting during Record Creation have to individually enter their identity on our website to enter our Book of Records. This should be done after they have corroborated it with the Record Holder and have received confirmation from our Identity Verification Team.

Once verified, they will be entitled for receiving their due credit and honour, which they rightly deserve too. So, if one is planning for the record attempt, it is suggested to inform other associated hands also of their awaiting recognition and honour in our Asia Book of Registered Records. You could please apply here to claim your credit

Training Day 14: Look inside and find out the grey areas to work upon

Tomorrow will be the day for reviews and analysis, the most important part of one’s growth, prosperity and progress. We would like to see you all emerge as a real hero with a stupendous performance and an amazing review sheet. After all, you have worked so hard to enter our Asia’s Records, the Asia Book of Registered Record Holders for name and fame.

Where we reached: After repeating the same task for two weeks you must have developed a better pace and interest in your daily practice. Now the training would have become more of a fun rather than a rigorous work schedule. 

Fun leads to growth: Once we start enjoying what we are doing, we also start growing as never before. Now it is not the schedule nor the fear of any punishment that is driving you but the fun in doing that activity blended with the zeal of achieving something that matters to you. It is your own admiration that makes the difference and let you excel.

What for today: For today we would like you to take out some two to three hours from your busy schedule and send us your honest understanding of your journey so far. Sit in some peaceful place in your home for five minutes with closed eyes. Start thinking from the day one training, when you were more hesitant than confident to embark something which you desired but were doubtful to put the required degree of effort.

Write your thoughts: Keep writing whatever comes to your mind without deciding whether it is worth it or not. Any thought that crosses your mind at this time should not go unnoticed. You need not write the entire sentence but just write a symbol or a few words which will help you later to recall what you felt at that point in time.

Repetition pays: After doing this exercise, wait for a while and repeat again. This time you would get a better analysis of your thoughts and the past two weeks. If required repeat it once more. Summarise all the points and ponder over them. Also, send us your list to us to let our team look into it and advise you accordingly. 

Day of review: Tomorrow, we would be discussing your fourteen days training regime and that too, one is to one. You should also prepare a checklist of all those questions hovering your mind as this time you would be discussing with our entire panel of trainers. 

Track your apprehensions: Look back what still holds you behind which you feel is preventing you from attaining great heights. What was holding you to date is not ultimate to not to be worked out in your favour. No fear is bold enough to not be overcome by efforts and no apprehension is powerful enough to not be detached from your mind. 

You are the best judge: It is the time for you to look inside and find out what can be built and what has to be removed from your journey of being a record holder. Only you can figure out what is required and what is not, what is going to help you and what is going to restrict. 

This is your journey, wherein others can guide you, train you and let you follow a certain track but it is you who has to take the actions.

It is your action that matters in your journey, others may guide but cannot walk for you. 

We remember here the quote of Brian Tracy

“You begin to fly when you let go of self-limiting beliefs and allow your mind and aspirations to rise to greater heights.”

So, rise yourself over your self-limiting beliefs and give yourself a new gasp of fresh energy to propel your journey to enter our book of records.

Cheers!!!

Training Day: 13 – A nice preparation and properly organized effort matters.

Training Day: 13 – A nice preparation and properly organized effort matters.

Nancy Pelosi, the Speaker of the United States House of Representatives, once said:

“Organize, don’t agonize.”

And we believe, there could not be better advice than this for those, who are working on some mission to achieve something worth in life and who wants to live their dream and breathe their passion every moment.

It is always better to plan and organize one according to one’s plan rather than agonizing later on loss of time, energy, money and other resources. Wasting time and agonizing over split milk is much costlier and painful than investing time in organizing oneself.

Therefore, we would like to appeal all our aspirants of preparing for entering our Records Book to get organized and smartly work hard to utilize this Lockdown period. We want you all to utilize this time in building your skills and achieve your dreams to become a record holder.

We would also like to talk about two quotes of Abraham Lincoln, the 16th president of the United State:

I will prepare, and someday my chance will come.

Yes, if one will keep preparing day and night without fail as per the planning and mission, then one day he/she is bound to achieve the goal no matter how difficult the path is, and how tough the mission. As we briefed in our 9th-day training – “Essence of perseverance for entering Asia’s Records Book”, the success lies in keep preparing what we want to achieve. Someday or the other, sooner or later, we will achieve it.

How long one should keep preparing: You would be now thinking but how long one should keep preparing. Our chances to succeed in our mission lies in us. It’s we who are the right person to answer ourselves. Preparations have to be brewed with the right training to accomplish tasks and achieve goals in the stipulated time, rather they will make us achieve them before it. 

Another quote of Abraham Lincoln will clarify it:

Give me six hours to chop down a tree and I will spend the first four sharpening the axe.

Keeping tools intact: Hope you would have received your answer by now. If we are well prepared with the right tools, right stuff, and a properly planned chalked out in consultation with the right trainer, we are on the right track of accomplishing our dreams. 

Daily reviews and introspection: And, the most important is to keep measuring your results and daily introspecting your daily progress in comparison to the day before, as well as according to the laid out plan. It’s a must to enter our Asia Book of Registered Records or succeed in any other objective.

Tuning as per daily requirement: We would like you to visit the 8th-day training also – adjusting your sail as per analysis in conjunction with that we have discussed today. Keep preparing and keep adjusting your sail as per the changes required in your daily routine to let you accomplish your daily task and stay tuned with your chalked out plans. It is a must as if we are not taking the corrective measure then where is the point in undergoing a daily rigorous training and a deep analysis of introspection.

We are sure, you all are following our daily advice and are working diligently towards achieving your goals of being a Record Holder. Our training team is thoroughly reviewing your daily submitted reports and is advising you accordingly. But what matters more is your implementation of those corrections and incorporation of those steps in your daily regime.

Tomorrow, we would be back with something new and more interesting.

Stay fit and stay inside to help the nation in combatting the pandemic of COVID-19.

Cheers!!!

Training Day – 12: Our Asia Book of Registered Records Mantra to have the courage to continue

Training Day – 12: Asia’s Records Book Mantra to have the courage to continue

Today, we would start with a famous quote of Winston Churchill:

Success is not final, failure is not fatal: it is the Courage to Continue that count”.

We are sure you all would agree with us. No success if final until we keep continuing professing it and no failure is fatal unless we accept it in principle that we can’t do it. And same is applicable when working to enter our Asia Book of Registered Records.

Courage to continue matters: It’s the sheer courage to keep doing without getting bothered with the outcome. At the beginning of every task, our efficiency, as well as effectiveness, is quite low but after practising even for a while things improve. How much is the improvement depends entirely upon the efforts one is putting and the dedication one is employed with. 

The trajectory of results differs: The trajectory of the result may differ from person to person but if one keeps doing without fail then it doesn’t take long to overcome one’s inefficiencies and limitations. It’s the simplest lesson to achieve the things which at first glance appears not only to be daunting but impossible. To enter a records book, one needs to focus on one’s own trajectory in the beginning rather than watching one of others.

You are beyond comparison: The second most important thing is to never compare yourself with someone in the beginning otherwise, one would get demotivated and demoralized to stop practising it. We all are different with different skills and potentials and if we have dreamt something passionately then nothing can stop us from achieving it, except ourselves.

We would like to quote here one famous quote of Carol Burnett:

When you have a dream, you have got to grab it and never let go.”

Nurture your dream: It’s your dream and is ignited by your passion so it is your responsibility to kindle and nurture it without fail. In the beginning, all plants are weak and fragile to easily get swept away with the winds. Similarly, when one is new to a particular skill one should practice it diligently and pursue it for long before starting comparing with the pioneers in the field or even your next-door neighbour. 

Perseverance and Patience pay: And, we are sure your perseverance and patience will definitely pay you in your journey to enter our Asia’s Records Book, the gateway to our Asia book of registered record holders that provides you with a direct flight to name and fame.

Be the Motivation and Inspiration of others: The day is not far when you would become motivation and inspiration of thousand others, the way you are motivated and inspired by someone today. Those by whom you are inspired today were also like you someday. All record holders have started their journey somewhere someday at some point in time. Taking first step to set a World Record is the most important step.

Don’t get your mind clouded: The great thing about them was that they dare to dream and were frim to live their dreams the way you are doing. In continuation, they also keep on doing it persistently without letting their initial performance cloud their minds or shake their confidence in them.

Follow the Leaders: On a similar pattern keep moving till you become an icon. Follow your daily regime religiously without even a single day gap and take our words, the day is not far when you would be our record holder and enter our book of records.

Today once more visit our

, a step closer to our Asia Book.

Cheers!!!

Training Day: 11 Time to Learn from others to enter the Book of Records

Today is going to be the most important day of our training as we all are going to learn from many others who are also aspiring to enter our Asia Book of Registered Record Holders, Asia’s Records Book. All the participants would be sharing their experiences, limitations and how to overcome the teething problems of daily practice and training.

We all remain trainees and learners throughout our life. Even after working for a long tenure in jobs and dedicatedly practising in a particular field, one always remains as a learner and daily learns one thing or the other. Therefore, one should never give up on learning and always remains open to learning from any source.

Reaching goals swiftly: Similarly, we would like to suggest all of you to creatively participate in today’s Zoom meeting and avail this opportunity to learn new methods and systems to enhance your performance and swiftly reach your goal. But there is no need to directly copycat someone as we all are different individuals with different competence levels and different skill sets. It is a must to write the advice given by others on a piece of paper and take a note of it.

As per Brian Herbert:

“The capacity to learn is a gift; the ability to learn is a skill, the willingness to learn is a choice.”

In a nutshell, we all are gifted with a capacity to learn but it is one’s willingness whether he wants to learn or not. This attribute distinguishes one from the rest of the people in its journey to success. Thousands of instances daily happens in our surroundings with an inherent lesson hidden in them. People with an inclination towards learning, pick them while others overlook them and cross by.

Loyal ‘Jack’ Lewman once said:

Never stop learning; for when we stop learning, we stop growing.”

The message is to keep learning until one breathes its last breath. There is no concession to it. The more we learn, the more we grow.

How you all are similar: In our today’s meeting, there would be different participants like you, who are aiming high and have challenged themselves and their abilities to surpass their own limitations and push their boundaries to be a record holder. They all have their own capabilities, strength and weaknesses. But the only thing that makes you all similar to each other is that you all are eager to work and learn to achieve the same goal of being a record holder.

Attributes that matter: In such scenarios, the agility, vigour, strength, ability and many other attributes matters. The more one is bent upon achieving the results, the more one would be active and willing to undergo transformation to come out as successful.

Tomorrow, we will require all of you to drop us a mail along with your daily performance matrix and the checklist about your takeaways from the session. You should write to us all that you learned and how you are planning to implement those great things in your daily schedules to enter Asia’s Records Book. Also, visit our 5th-day training of – Exploring our thoughts and firming our Mind

So keep learning and keep working till you achieve your goals.

Cheers!!!

Training day: 10 – Celebrate your training to enter Records Book, entering double digits day

Entering the double-digit training day regime is a matter of pride. We would like to congratulate you all on working diligently for all the nine days that have passed and would like you all to stay at the training schedule the same way you have been doing all over these days. 

Regular training, timely corrections, punctually filling performance and bar charts, adhering to the decided schedule, staying in full steam, and sending daily reports to us is all that it takes one to enter our Records Book and be our record holder.

  1. It’s the action that matters: You all have proved that you have the passion, zeal and enthusiasm to attain great heights and be a record holder. Training and counselling do matter, but it’s the action that bears the fruit and brings results.

We, with our experience, guide you the way that others have taken to reach the summit of their career and advises you to escape the pitfalls they met during their journey to success. It helps you directly trekking the track, the leaders have trekked and reached their goal within a stipulated time.

Otherwise, by the time you would be identifying the right trek, you would have wasted a lot of time and the kill inside you that is making you work to reach your goal. 

Brian Tracy once said:

Make your life a masterpiece; imagine no limitations on what you can be, have or do”.

  • Let’s have an additional resolution today: Today we want all of you to set some new resolution that complements and further steam your training schedule. Add some mental programs like meditation and quizzes that strengthen your mind and energize it further to stay resolute while heading towards your mission. Also visit Day-1 Training and see how we set our goals

Eleanor Roosevelt is right:

With the new day comes the new strength and new thought.

Let every new day bring in you an extra dose of strength and resoluteness towards your mission

.

  • Add diary to your reports: Start adding a small note of how you are feeling today after undergoing your training schedule. Jot down things that helped you today and also those that were trying to divert you from your daily training schedule. It could be a simple feeling of your mind or some of someone’s remark or maybe even the boredom which comes from monotonous daily practice. Just write over, howsoever you feel. 

You work on these distractions and try to find out how quickly you can overcome these in case they surface again. And, in case you find it difficult to handle, share with us and let our experts guide you to overcome them. But sorting them at the earliest is a must because every day matters and it is just not the final day of achieving something.

  • Nothing happens overnight: Remember, everything takes time, even a seed takes weeks to germinate, months to become a plant and years to get converted into a huge tree. Have patience and keep moving ahead without worrying about your daily harvest. Your every step paves your way to enter our Asia book of registered records.

We would like to quote Robert Louis Stevenson:

Don’t judge each day by the harvest you reap but by the seeds that you plant.”

Your everyday effort is a seed for the next day’s work. If you will not seed it today then on what you would be working tomorrow. Harvest will come but after a considerable effort. Working to receive the harvest is also harvest in itself.

Celebrate your entering in the double-digit of your training and resolute something more to yourself. We would be reverting back tomorrow with our Zoom meeting. Stay happy and have fun!!!

Training Day 9: Essence of perseverance for entering Asia’s Records Book

Yesterday late evening, we received a call from one of our trainees who is dedicatedly working to enter our Records Book. He asked us a very genuine question about the essence of perseverance. It was not the question but the way he asked the question which touched us deeply and inspired us to write on it. 

The question was simple but important – does perseverance really pays. He was afraid if he will miss his training the next day, it should not happen that he is left behind forever to never get a chance to enter our Asia book of registered records.  

And the obvious answer was a loud and big YES. Yes, it pays. He is attempting a record for maximum skips in a minute under age 6. While doing his daily practice, he got his toes hurt to not to let him jump for the next 10-15 days, till he recovers the soring toe-thumb nail. Physically he is not in the state to even walk, set aside to jump and that too skip.  

Mental strength is stronger than the physical strength: The mental strength is exponentially powerful than physical strength. One may not be physically fit to do something, but if one is determined to do it, then nothing can stop it, no matter whatever comes the way. 

We would like to mention here a good instance of the renowned French professional football player Dijbril Cisse who broke his left leg in 2004, and the right one in 2006 but still represented the France national football team, earlier at FIFA 2002 and later at 2010 besides being the part of les Bleus’ 2003 FIFA Confederations Cup-winning squad. So no doubt physical does matter, but it’s the mental strength and the will power which rules the accomplishments and achievements.

The same example we gave to our would-be Record Holder and advised him to take proper rest and then slowly and slowly come back to the training regime. While at the bed, daily practice mentally and work out all those things that he feels would be helping him later to overcome this period. He would rather refine his training workouts with his coach and thoroughly read the inspirational stories of legends who have defied the limitations and have overcome all the obstacles to evolve out with flying colours.

Gillian Anderson once said:

Just remember, you can do anything you set your mind to, but it takes action, perseverance and facing your fears.”

And don’t you feel it is correct also. We are sure you must have felt the same sometime in your life. The more the one is mentally tough, the more one has felt it again and again. Being adamant pays, but one should be wise enough to decide where to get adamant and where not.

John Quincy Adams also put it nicely:

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”

Difficulties and obstacles do exist, but if one is rigid it doesn’t take long to decide how to overcome it. As we always used to tell our aspirants that there are thousands of ways that take one to its goal and help setting him a World Record. What one requires is to find out the best course which suits him/her with the available resources and in a particular circumstance.

We do copy others while climbing the ladder of success, but there are times when we require to change our path slightly and then resume with the earlier one.

For today, we would be closing here and would be suggesting all remain stick to the training schedules and keep working diligently till we reach our destination. Tomorrow is our Zoom meeting, and we want all to be there on time with all doubts and questions. It would rather be an amazing experience to listen to others too.

Stay strong, stay healthy.

Cheers!!!

Training Day: 8 – Adjusting your sail as per analysis to enter Asia’s Records Book

Training Day: 8

Yesterday’s analysis might have surprised many pleasantly as well as many not so pleasantly. And to no surprise, it was expected.

Dalai Lama, the Buddhist Spiritual Guru said:

The ultimate authority must always rest with the individual’s own reason with critical analysis.”

We at Asia’s Records Book (for those with substance) also believes in the same. One is the best judge of oneself. One should critically analyze him/her and reason every unpleasant result. If we have the inner strength to reason our limitations and lagging results, we can definitely work out them one day, but if we would not even recognize them then how we could ever overcome them and could improvise on them. Learn them today and take a step closer to set a World Record.

What Next: By now, we would have traced out the reasons for not meeting our set goals which we ourselves diluted by 20% on the 2nd day of the training. It’s the time to take stock of these reasons and the limitations which are resulting in our not meeting our goals. It’s the time to work on these reasons by breaking them into small fragments and sort out each fragment one by one. 

Participate in Zoom Meeting: In the coming days, we are planning of conducting a Zoom meeting wherein we could directly address our participants and could discuss their shortcomings and work out them. It would also provide an interactive platform to all our would-be Record Holders to learn about other’s problems and the strategies require to come out through them successfully.

Preparations for Zoom Meeting: We want all of you to prepare a check-list and get ready with it. We would be discussing each and every question, no matter howsoever the meeting goes on. This will pave the way for further journeys and adjust our sail to reach our goal of entering Asia’s Records Book within your planned time.

Three key factors we want you to closely monitor of your self:

  1. Discipline: This is the first and the most important key which overcomes all limitations and strengths. If one is disciplined to work then sooner or later, today or tomorrow one reaches the goal and achieves the mission. Discipline makes us work even in the most adverse conditions and environments. It is the real force that brings us to our working desk or training grounds irrespective of whether we are willing to do or not. And, trust us, this is the only strength that makes you different from the others.
  2. Determination: We always stress on the determination of an individual while aiming to achieve any milestone of life, leave aside entering our Asia Book of Registered Records. It is something internal and is directly governed by the will power.
  3. You will agree with Joss Whedon

“If you can’t run, you crawl. If you can’t crawl – you find someone to carry you” 

The idea is to be firm enough to reach your goal no matter how you could be there.

3. Dedication: The third most important factor that brews out of discipline and determination is dedication. If we are dedicated to achieving something then we ourselves find out the way of achieving them. No one else knows better than us what works for us and what doesn’t. Entering our Records Book was never that tough.

Let us learn from –Nathan W. Morris

The speed of your success is limited only by your dedication and what you are willing to sacrifice.”

If we are prepared to dedicatedly do what it takes to reach your goal and achieve your mission and we are sure you can.

So, always keep in mind these 3Ds of success – Discipline, Determination and Dedication, and there’s nothing in the world that you can’t achieve.

See you tomorrow.  Stay happy, stay fit!!!

Day 7: Asia’s Records Book – Time to analyse a week’s performance

Peter Drucker, the late management guru, well said:

“What get measured, gets managed.”

And he was right. What one could measure can be worked upon accelerated, tuned and refined to give us the desired result or at least can bring us closer to it. 

Today, we would be exactly working on the same principle to analyse our past week’s performance and would reflect upon what we need to reset or what we need to retain.

Everything which is not achieved doesn’t need to be changed or reset. Rather one should seriously look into it to how to achieve it. What all resources it takes and what is the type of effort it requires to achieve what we set earlier. Setting World Record takes effort but it is possible.

One him/herself is the best judge: It is not a bad idea to go to someone and get oneself analysed but the best judge is we ourselves. At the core of the heart, we all know why we failed. It’s a separate matter that we are not willing to accept it and want it to blame on something else. But here the matter is to be a Record Holder and we cannot risk our name and fame.

Reverse Analysis: We would be suggesting you do the reverse analysis. Look into what exactly it would have taken to achieve it and how much it would have cost you in case you would have got adamant to do it, no matter what comes the way. In case the cost and the efforts are not of that magnitude that they will not shatter the earth, then don’t let your dreams get shattered. Work upon them and achieve them. Better visit our Day: 1 and Day: 2 training again.

Remedial Measure: In case you still feel that it is something not under your scope of achieving then never mind, reset the goal. The way of resetting the goal is not to do it half straight forward or cut it short by even one-fourth. The right way is to cut it by 5% maximum and check now what will happen in case you have to achieve it. Look into it and recollect all that it takes to at least retain this goal. Still, if you are not comfortable, cut it by 5% and repeat your self-analysis of achieving this goal.

An element of a stretch: It’s the element of stretch that keep one growing day after day and build one’s strength and confidence to do better the next time. If one would remain in the comfort zone and keep doing the same things again and again then the refinement in the activity will no doubt be there but the growth will be minimal. Keeping it in mind, one has to always keep a slight stretch element in what one is planning to set as the goal if one is serious about entering Asia’s Records Book, the Asia Book of Registered Records.

Insight from the trainer: In case after taking all the steps, still one is not sure about one’s goal setting then one should discuss with his/her trainer and work accordingly. They know better as they have enriched experience in training people and taking out the result from them. Otherwise, our team is always there to help you out and guide you on how others excel in such stages and what is in your best interest.

Next week’s action: Finalize the goal-chart and start working on it along with clearing your mind from all the clutter and refining it every day to get clearer and focussed. We are sure, if you have come this long then you definitely have something which sets you apart from others and brings you closer to enter Records Book. Keep moving. Stay Fit and Stay Healthy!!!