(Start with Claps) Fellow Toastmasters, Good Evening.

I, Siddharth Verma, Sergeant at arms for today's meeting, would like to welcome all of you to
the 160th Meeting of Pro Orators Toastmasters Club. (Claps)
Now, every one of us might have heard this name "Barrack Hussain Obama". Under his
administration, the ministers used to take a sticky note, write their name on it & stick the paper to
their cell phone. Now I know it may be very hard for many of us to be away from their cell
phones, but I am passing this box where I need you to put your cell phones so that we make the
best use of this meeting without any external disturbance.
This is the first ground rule of today's meeting.
The second rule- We will not talk about Sex, Religion and Politics in this meeting.
The third rule- Please enter or Exit the meeting only during the applause.

Ok.
Now why are we all here? We all have a mission, a common mission, right. So, the same is the
mission of the POTM- We provide a supportive and positive learning experience in which members
are empowered to develop communication and leadership skills, resulting in greater self-confidence and
personal growth.

The theme of Today's meeting is "Fitness".

Now, without any further ado, I would like all of you to welcome the guy who has put a lot of
trust in a noob like me, who has been very helpful ever since I joined the club, the star of the club,
Mr. President - Vivek Yadav.

Once again, the theme of today's meeting is "Fitness".

Before I start speaking on the theme and ask all of you to perform 20 push-ups, I would like
you to introduce the role players of today's meeting.
The Grammar-Nazi of the day will be – TM Anusha Sharma
The guy who will count all the mmm, an, ah, repetitive words, the awkward long pauses (awkward
long pause) is TM Govind Boura
Time is money and Today's money counter or what we people call "Timer" is TM Gopal Negi.

What does the word fitness means to you and why this term has gained so much popularity
recently?
Well, According to Wikipedia, Fitness means a state of health and well-being.
According to a recent study, nearly 98 million people in India may have type 2 diabetes by 2030.
Reason for this- Genetics and lifestyle.
In India, more than 135 million individuals were affected by obesity.
Reason for this- Genetics and lifestyle.
Last Year, WHO announced that India is the most depressed country in the world with 6.5% of
its population is suffering from some kind of mental illness.
Reason for this- Employment issues (not having a job, being in the wrong job), Life experiences
(traumatic events in childhood), Financial ill-health, Substance abuse (drugs, alcohol), Medical
history of depression in the family, Chronic health problems, Relationship issues (marriage, love
affair), Isolation and lack of social support.
Now many of us present here spend around 10-12 hours in the corporate world, on a daily basis.
According to one study conducted by The Associated Chambers of Commerce & Industry of India
(ASSOCHAM), the top diseases that affect corporate executives, depression (42%) ranks at the
top, followed by obesity (23%), high blood pressure (9%) and diabetes (8%). The top 3 cities where
professionals were the most prone to depression were Delhi, Bangalore and Mumbai, in that order.

I think we all shall agree that it is a high time for all of us to star taking care of our health and
fitness. We need to change to a healthier lifestyle.
Regular exercise has been known to be quite effective in releasing endorphins and other chemicals
that can have a positive impact on the mood.
Insulin- A peptide hormone produced by the pancreas, insulin regulates carbohydrate and fat
metabolism.
Cortisol is a catabolic steroid hormone produced by the adrenal gland in response to stress, low
blood sugar and exercise. It helps in controlling blood sugar levels and blood pressure.

Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-
confidence. Getting in shape can also make you feel better about your appearance.

Get more social interaction. Exercise and physical activity may give you the chance to meet or
socialize with others. Just exchanging a friendly smile or greeting as you walk around your
neighbourhood can help your mood. Physical activity stimulates various brain chemicals that
may leave you feeling happier, more relaxed and less anxious.

What things you do to stay fit?

T ons of people out there work out regularly. We jog, we lift weights, we do yoga, we walk, and so
much more. But for those of you who have made fitness a part of your routine, tell me honestly: Is
exercising something you love or hate? Maybe somewhere in between? If you exercise regardless,
does it matter if you enjoy it? Yes!

Here’s why it’s so important to find a fitness activity you love.

As adults, we’re forced to do things we hate every single day. That’s life. And no matter who we are
or where we live, we’d all agree that life is too short to be doing things we hate.

But sometimes it’s a necessary evil. Many of us hate our jobs or hate cleaning the house or hate
paying bills, but we work, clean and pay bills anyway, right?

I personally hate straightening up and I tend to have a cluttered workspace. And bedside table.
And closet. Once I’m actually cleaning up, I get in the groove and get it done, but forcing myself
to take the first step and start is the problem. But I do it anyway.
When it comes to exercising, something most would not consider mandatory, we need to love it if
we’re going to make it a habit. Yes, fun workouts exist.

Doing a leisure activity you hate (or at least dislike) will not set you up for long-time success.
How many times have we started a new project or hobby just to quit a few weeks later? I know I
have. : Sheepishly bows head in shame:

Now let’s talk about that word hate and how it relates to working out.

I’m not talking about hating the workout in the moment. Trust me, during a really challenging
workout, I’m hating my very existence by the last round or set. But once I’m done, I feel proud
and accomplished. I don’t hate the overall idea of exercise and what it does for my body and mind.
Just the opposite. When you’re doing fun workouts, you’re that much more motivated to continue
and view it as a positive in your life.

Don’t pick an exercise activity that you think you’re supposed to do because it’s easy, trendy, or
convenient.

Maybe you run because it burns calories but you hate it. Or you cycle because it’s on the class
schedule at your gym at the only time you can go. Or you do yoga because you’re too scared to try
something else.

Find something you love.

How can you find a fitness activity you love?

Experiment. Search on YouTube or Pinterest for inspiration. Ask friends. Try new things in your
area. Get a workout buddy. Invest in a few workout DVDs. Join a gym or hire a personal
trainer. Keep trying new things until something clicks.

I’ll say it again: Take a fitness risk. Push yourself to try something that’s high impact and low
impact as well as low intensity and high intensity and see what gets you pumped and excited. What
type of workout environment makes you feel the most confident and comfortable?

For me personally, I don’t enjoy low-intensity exercise 99% of the time and anything that’s too
high-impact ends up hurting my joints if I do it too often. So I’ve found a happy medium and a
schedule that works for me that includes working out at home and the gym. I discovered indoor
cycling in college and never looked back.

Believe it or not, I look forward to going to the gym and getting my sweat on. I’ve managed
to stay motivated and I credit that to variety. I enjoy motivating others and sharing what’s worked
for me.

When you love what you’re doing:

 You’re more likely to be consistent and stick with it instead of hitting the snooze button for
the fourth time.
 You’ll start looking forward to your workout and make it a priority.
 It’ll be something positive in your life.
 It’ll be a little bit of “you” time to focus on yourself.

Myths about fitness

Exercise can erase my bad eating habits.

This one is pervasive and unfortunately a myth. “You can’t out-exercise a crappy diet,” “Your
eating has to be in check."

Abdominal Exercises- "Get 6-pack abs".

Women need different exercises than men.

You should always stretch before exercising.

I can reduce fat in one area.

I’ll burn "more fat" on an empty stomach.

- Nutrition: (You know it is a saying that 30% of your physique is made in gym and the rest
705 is taken care of in the kitchen)
- Slow metabolism/Calorie Intake
- Supplements
-Whole foods/ Calories intake
- Multivitamins