Executive Coach Toolbox
The MAGIC Diet to help you lose WEIGHT immediately!!   Ajay Nangalia PhD PCC

The MAGIC Diet to help you lose WEIGHT immediately!! Ajay Nangalia PhD PCC

January 13, 2021

One of the questions that we all grapple with when looking at losing weight is which is more effective: exercise or diet?  Well, in theory both approaches can support your weight loss journey. The answer between which is more effective.. exercise or nutrition management is: the one that you can stick to!!

The essential formula to lose weight is that over a sustained period of time of a few months, the calorie intake must be less than your calorie expenditure.

That is you must expend more than you put in, so that there is a net calorie deficit.

Rather than tell you what to eat and what not to, or prescribe a specific diet, it’s more effective to incorporate some principles of healthy nutrition. Incorporate these principles in the way you manage your nutrition, and you’re on the MAGIC Diet!!

 

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Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

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Start Your FITNESS Journey!!  The 4 Questions YOU must begin with!!

Start Your FITNESS Journey!! The 4 Questions YOU must begin with!!

January 12, 2021

Nearly each one of us would have made a new year resolution or set a goal to get physically fit this year. Well it’s coming close to the middle of the first month, so how’re you doing?

If you’re like me.. and so many of us.. .then we all make a great start and within a few weeks, the schedule and life catches up and things go back to the same old way. 

In our conversation today, my goal is to encourage you and I – together – to do some very realistic thinking on our wellness so that we can make deeper lifestyle changes than just hit the gym for a few weeks or stick to the diet for 15 days.  And, to succeed in the long term, we need to start with answering 4 QUESTIONS...

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Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

 

Set ONE Resolution (goal) for 2021… GRATITUDE!!      Ajay Nangalia PhD PCC

Set ONE Resolution (goal) for 2021… GRATITUDE!! Ajay Nangalia PhD PCC

December 9, 2020

It’s almost end of the year, and it’s time to think about our RESOLUTIONS for the new year.. 2021!!  

Some of us would probably prefer to do some goal setting for 2021 because setting resolutions has a bad rap!!

Given that 2020 has changed the way the entire world operates, and has impacted the way we live and work, this is an appropriate time for us to re-start and re-boot for 2021.

Perhaps this year that is coming to an end will give us the humility and perspective that we may have lost; it will certainly help us look at what’s possible and what’s not with fresh eyes and a mindset that’s more flexible and open.

So based on my research in positive psychology, and my own fumbling experiments, here’s the No. 1 resolution / goal that I’m setting for myself and want to encourage you to do so too…

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

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Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

Use a TOMATO to help you stay focused!!    Ajay Nangalia PhD PCC

Use a TOMATO to help you stay focused!! Ajay Nangalia PhD PCC

November 25, 2020

Do you struggle with procrastinating on tasks that need to get done? Especially, things that are important but don’t really give you a dopamine rush?  Examples include getting started on a report or project, doing documentation, wading through study material and so on…

And, if you’re like me, in addition to struggling with starting difficulties, I have a hard time staying focused and attentive on the task at hand. Being a digital addict, it’s only a few seconds – not even minutes – before my hand and eye wanders longingly to social media feeds or checking messages, hoping for a homeopathic dose of dopamine.

So, let’s talk about the Pomodoro technique and see how we can adapt it to make it work for you!

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

Develop a HOBBY!!  Especially if you’re stressed, stuck, no time…  Ajay Nangalia PhD PCC

Develop a HOBBY!! Especially if you’re stressed, stuck, no time… Ajay Nangalia PhD PCC

November 25, 2020

You are so overwhelmed and pressured between work and home, so stressed and possibly feeling so stuck, that it’s hard for you to even wait for a couple of minutes to listen to this important idea that I have to share.

And, the idea is that one way to find more time and balance, and energy, and feel less stuck, is to consciously and actively develop and pursue a hobby or hobbies.

Summarizing and distilling research data, the benefits of pursuing a hobby include: reduction of stress; developing a feeling of being in control of work life balance, and fostering creativity and innovation at work.    In addition, at a physical level, hobbies are shown to reduce blood pressure, increase satisfaction with life and work, and create a sense of belonging.

So, it makes sense to create time for a hobby.. Let’s talk about how you can do it!!

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

EXECUTION: Getting things done can get you ahead!!     Ajay Nangalia PhD PCC

EXECUTION: Getting things done can get you ahead!! Ajay Nangalia PhD PCC

November 25, 2020

A key differentiator between a really successful leader or individual contributor is the way she or he is able to deliver what they’re supposed to. 

This is what I mean by EXECUTION; the ability to get things done, to put the strategy in action successfully, and achieve the goals that were set.  

In our conversation today, let’s look at what are the success elements of those who are able to execute successfully;  so we’re not talking about how to design a strategy but tips and tactics on what makes for successful execution of it.

And, our focus is at an individual level.. so you may be the leader of a large project or an individual developer or a sales contributor -  today we’ll talk about what makes you awesome at execution.

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

 

How do YOU add VALUE….to your role, job, business??  Ajay Nangalia PhD PCC

How do YOU add VALUE….to your role, job, business?? Ajay Nangalia PhD PCC

November 12, 2020

Here are two questions that most professionals stumble to give a convincing answer either in an appraisal interview or a job interview or just about any time; the questions are: What value do you bring to the table?  What value have you added in the last 12 months?

The reason that so many of us stumble is that we do not actively think about the significant value that we bring or have brought because we’re not really thinking about adding value!! 

Meeting results, deadlines, performance targets, working hard are not value innovation; that’s the expected norm!

In our conversation today, let’s understand this concept of what it means for you and I    -   as professionals -   to create value ;    and how we can look at ways to create value in our role, or job, or business or even life. 

And, I’d like to provide some very practical and powerful ideas to help you think about how you can add value. 

 

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

EFFORT!! Your secret advantage to SUCCESS!!   Ajay Nangalia PhD PCC

EFFORT!! Your secret advantage to SUCCESS!! Ajay Nangalia PhD PCC

November 6, 2020

Most of us envy those who’ve had success.. and this is in any field, sports, arts, technology, music, profession and so on. We admire them as exceptionally talented or having all the lucky breaks or rich parents.. and we wish that we too had so much talent or parents or luck.

And, certainly there are a few who get the breaks but the vast majority of those who are successful over the long term do something that most of those who are not successful or those who get stuck well below their potential – do not do!!.

So, what is this secret .. this one thing that successful people do – across all fields, whether it is sports or technical skills or leadership or anything else.  Angela Duckworth in her book of the same name, calls this quality GRIT!!  And, grit is the name she uses for EFFORT!! 

So, in our conversation today, let’s understand a bit more about what this intense consistent long-term EFFORT looks like. My goal is that our conversation today will motivate you to get back on track… and put in the effort you need to put in to get to what you want for yourself!!

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

 

Your EXTREME SELF CARE Kit!!   Ajay Nangalia PhD PCC

Your EXTREME SELF CARE Kit!! Ajay Nangalia PhD PCC

November 1, 2020

As coaches we have a duty of care for the wellness of the clients that we work with -  and as leaders,  we have a duty of care for the wellness of the teams that we manage.

But before we support our direct reports or clients –in terms of their wellness - it’s really critical for you and I as care-providers to look after our own wellness first.

And, when I use the word wellness, I mean physical, emotional, psychological, and spiritual wellness.

But, how can we support others if we do not focus on our own self-care first? 

Now, in addition to your work related responsibilities if you are managing your home, and are a care giver to children, elder parents, or a loved one who is ill, the importance of self-care is intensified.

You now have to focus on EXTREME SELF-CARE!!

Cheryl Richardson in her book, The Art of Extreme Self-Care provides this extreme self-care kit in chapter 12; and I’ve extracted some of the key elements that I believe will work for you and I. 

I’ve been using this assessment as process to be followed, and also using the assessment as a way to stay on track, assess progress, and be alert to areas where I need help. It’s been really effective for my coaching clients too!

 

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

Deliberate Practice!! A way to develop expertise & mastery!!   Ajay Nangalia PhD PCC

Deliberate Practice!! A way to develop expertise & mastery!! Ajay Nangalia PhD PCC

October 30, 2020

Hello! Welcome to our conversation today about developing expertise. And when I say expertise I mean a level of performance and knowledge (both tacit and explicit) and skill that is significantly higher than what you had before. It is also significantly higher than that of a comparable reference group for your skill or domain is. 

Now, there is a big myth around developing expertise: we think that having numbers of years of experience automatically leads to expertise or mastery of one’s subject or skill.

This is just not true -  in any field.. whether it is sports or a technical area such as medicine, or technology or a professional field such as law or executive coaching.  Only years or just doing hours of the same thing again and again is not really effective and does not lead to mastery or expertise.

What helps us develop expertise or mastery in our chosen field or skill is Deliberate Practice. 

 

If you liked this episode, please share it with your network of influence and close friends! We’re grateful for your support!

Share your feedback / comments with me on coachtoolbox@gmail.com

Your host for this show:  Ajay Nangalia PhD PCC,  https://www.linkedin.com/in/ajaynangalia/

And, here is who we are and what we do: www.globalcoachtrust.org

Get new episode updates via email by registering your email id on the follow blog via email button here www.globalcoachtrust.org

 

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