Ganesh Kuduva (Health Coach)

Runner Forever

- After 23+ years of working in the IT industry, established Runner Forever (2021), to offer Health & Wellness solutions (Running, Fitness, Nutrition, Weight Management, and Diabetes reversal) to people across the globe to bring lasting wellness transformation through knowledge, skills, and practices
- Worked as a part-time running consultant at CureFit (CultFit), Bengaluru for 1 year (Dec 2017 through Oct 2018)
- Trained women at Pinkathon for Running and Fitness (2017) as a Pinkathon Ambassador
- If you are interested in reading some of the customer's testimonials, please visit About section of my profile

Credentials
- Certified Running Coach - Exercise Science Academy, Mumbai (Affiliated to American College of Sports and Medicine). Finisher of 12-hour and 24-hour Ultramarathon races. 3+ years of coaching experience in running.
- Certified as a Yoga Instructor from S-VYASA University, Bangalore
- Certified in Nutrition Foundation and Weight Management from ESA, Mumbai (ACSM Affiliated), helping people reverse type-2 diabetes apart from healthy weight loss

Published Author
- Author of BE A RUNNER FOREVER, a Best-Selling book on all Amazon geographies, Flipkart (India), and Notionpress (India)
- Writing regularly on Health / Running / Personal Transformation / Reading / Writing / Personal Finance / Learning / Achieving Full Potential 
        - https://vocal.media/authors/ganesh-kuduva & 
        - https://medium.com/@ganeshkuduvabout

Corporate Health and Wellness Speaker
- I have given insightful webinars and speeches at corporates and educational institutions on various health and wellness topics, including but not limited to  - Running, Diabetes Management, Fitness, Diet & Nutrition, and Weight Management

Founder - Runner Forever | Health & Wellness Coach | Published Author | Corporate H&W Speaker

- Transform squad/tribe to continuously improve use of Agile principles/practices through various frameworks (Scrum, Kanban, SAFe) towards building agile maturity and capabilities, through 
    • Embedded coaching framework approach to generate observations/insights, create experiments with hypothesis, define measures and scaling to larger tribe as well. 
    • Effective use of tools (JIRA/Confluence) to build/review dashboard/metrics in the process. 
    • Coaching conversations with Product Owners, Scrum Masters, Tribe performance leads through self-assessment and identifying gaps 
    • Baselining and improving agile maturity for squads using Agile assessment templates 
- Closely work with leaders to identify and define scope for transformation and help them with focused coaching towards transformation through experiments, backlog grooming and showcases 
- Collaborate with cluster coaches to arrive at Operating Model to deliver best of the agile coaching services to customers in the organization 
- Conducted focused workshops/training to uplift skills for various roles (Scrum Master Accelerator for Scrum Masters, Role Clarity workshops for Scrum Masters, Product Owners, Chapter Leads) 
- Contribution to various agile guilds/Community of Practices (Scrum Master, Product Owner, Agility) 
- Help, support and facilitate PI planning for Tribe(s)/Domain

Agile Coach

GE Digital

- Performing the role of an Agile Transformer for Oracle Demantra Forecasting Scrum teams
- Leading agile transformation for Oracle ERP department, as a Coach, Facilitator, Mentor and a Trainer, enabling scrum teams live agile principles/values through ceremonies, metrics and effective leverage of tools/techniques
- Coaching geographically distributed Product Owners, Stakeholders, DEV Teams, Scrum Masters on Agile Adoption
- Contribution to larger Aviation Level Agile transformation in Big Room Planning, Transformation Retrospective
- Enabling Product Owner(s) and Functional Owner(s) towards defining Product Roadmap, Release planning, Features
- Continuous learning and sharing knowledge with teams through attending Bengaluru Scrum Meetup, Technical Agility Conference 2018

Staff Agile Transformer

- Enabling people to adopt Agile way of working (all squads followed Scrum) as part of the transformation, by coaching, training and mentoring multiple agile PODs (total of 15 members)
- Owning and Delivering technical solutions as a POD Leader for key products including
         - myGE Aviation Materials - GE Aviation Commercial Platform (Consumer/Customer Facing application)
         - SmartPrice Engines - GE Aviation Pricing Solution
- Working closely with Product Owner(s) towards defining Product Roadmap, Product MVPs
- Leading Release planning, Stakeholders communications, Deployment Schedules, User Acceptance Testing, Ongoing support operations

Technology Focus: Java, Spring Tool Suite 3.9.0, JBOSS, PostgreSQL, SonarCube, RESTful Services, Micro-Services Architecture, Oracle Database, Rally, Jenkins, Github, Rally

Staff Software Architect & Agile Transformer

cure.fit (cult.fit)

Trained 100s of CureFit customers to help discover their best version of running through on-the-ground training and knowledge sharing.

Part-time Running Consultant

GE Aviation

- Played dual role of Program Manager & Scrum Master, leading transformation of teams from Waterfall to Agile
- Delivery Leader for Data Services (RESTful APIs) - Owning Solutions and Delivery for all of Aviation IT
         - Core Services (Enterprise and Reusable)
         - Application Specific Services
- Coaching, Training and Mentoring for a team of 18+ DevOps members (offshore-onshore model)
- Led Deployment schedules, Release planning, User Acceptance Testing, Regression test automation, Performance and Availability
- Led continuous operational excellence, drove core services usage metrics
- As part of employee engagement initiative, Led HealthAhead program for GE hub (employee headcount of 700+) for the year 2015, managed budget, Accrued HA Site certification, conducted all HA related activities for the campus throughout the year and personally conducted yoga classes

Technology Focus: JBOSS Fuse, Spring Tool Suite, RESTful web services, Akana, Rally/JIRA, Systinet, Teradata/Greenplum/Oracle, JMeter, NewRelic, ReadyAPI, Jenkins, Github

IT Program Manager / Agile Transformer

- Led delivery of Siebel IT solutions for three functions in GE Aviation - Sales, Engines AOC and Systems AOC (around 6000 dev hours, patches, qa refresh and security reviews), by leading 50 member team (onshore-offshore)
- Led 20+ Integrations solution and delivery for all three functions of GE Aviation
- Enabled SFDC launch for GE Aviation by leading integration between SFDC and Siebel
- Led both the vendor selection and vendor change process for Siebel development and support. Contracts worth ~US $ 1.6 M
- Led Release Planning, User Acceptance Testing, Regression Testing and Automation, Business Analysis, Deployment schedules
- Led Proof of Concept for critical Integrations (Siebel/SFDC, SFDC/myTMCM)
- As L2 Support Leader, Led Production Support for Aviation instances, to drive and improve operational excellence
- Led CSA Pricing Process and Solutions for Sales
- Demonstrated organizational leadership as a Technical Training leader for Aviation/Transportation, aligned training needs and identified trainers to achieve 15 out of 40 planned technical training (37.5%), benefiting 280+ employees

Technology Focus: Siebel 7.8, SFDC, Informatica, webMethods, webMethod Adapters, SFDC Adapters, Quality Center

IM Program Manager

- Led Solutions for CRM Siebel and 18+ Integrating applications using Informatica and webMethods
- Led Testing and Release Management for both Energy/ Aviation Siebel, Led Testing Automation using Mercury Tool Stack
- As a L2 Support Leader, Led Production Support for both Aviation and Energy Siebel instances, to drive and improve operational excellence
- Worked with BlackBelt to do VOC and improve Customer's rating for support related processes and metrics
- Led to setup Processes for Aviation CRM as CRM CoE disintegrated, by working closely with Healthcare BA CoE

Technology Focus: Siebel 7.8, Quality Center, Informatica, webMethods, QTP 9.2, LoadRunner

IT Project Manager

- Oversaw management of BI Reporting Team to develop & validate around 70 Cognos report-net reports which helped in learning the Fleet Data Management System
- Relocated to US (Cincinnati, Ohio - GE Aviation Headquarters) for 9 months, to meet all customers as part of the requirements gathering for this initiative.
- Organized meetings with around 60 users (Business as well as IT) to understand the existing
processes in both FDM and Diagnostics systems, to identify synergy opportunities, process breakups etc.,
- Developed Process maps and Data Flow Diagrams, to illustrate the synergy opportunities
- Presented the above to the senior leadership (business & IT) teams, to get the sign off for the project
- Led documentation of business requirements

Technology Focus: Cognos, Oracle

Business Analyst

Key Responsibilities (Apr 2004 to Jan 2005)

As an Application Project Lead, completely owned SAGE application and worked on the following
- Used Kintana project management tool to manage the entire project.
- Conducted Toll Gate reviews with leadership team, through all phases of the project
- Led & Managed two resources at Evendale, for UAT and delivery of Installation manuals.
- Installation of RogueWave SourcePro edition 4 on all target platforms (Windows 2000 / Solaris 5.8/AIX 5.2/ HP 11.0), Building of RogueWave source and SAGE source on target platforms.
- Worked closely with RogueWave Support, for getting installation upgrades of SourcePro for various platforms, resolving issues related to RogueWave.
- Tested PB components on Windows 2000 platforms.
- Tested of On-wing processing components (C++) on all target platforms.
- Used Test Director 7.6 to maintain the requirements, test cases, testing status and defects
- Built Unix installation packages for Solaris/HP/AIX
- Used InstallSheild to create installation packages for windows platforms.
- Created intermediate dbconfig releases
- Provided L3 support to airline customers as and when required

Technology Focus: C++, UNIX, Kintana, RogueWave, InstallSheild

Key Responsibilities (Sep 2002 to Mar 2004)

As an Application Project Lead, worked on the following
- Delivered 24x7 FltNotify application enhancements
- Enhancements to plotting functionality of Fleet Alarm Manager application
- Porting of FleetTrends II application from Solaris 2.6 to Solaris 2.8
- Addressed TAT in the SAGE flight records processing
- Enhancements to FleetTrends II application

Technology Focus: C, UNIX

Senior Systems Analyst

Software Solutions Integrated

- Provided on-call support for various customer issues (onshore)
- Providing 8 x 5 production support (Offshore)
- Documenting all the processes, applications, business knowledge that are needed for Bloomberg support
- Day to day job mostly included checking health of various CRON jobs and shell scripts
- Automating jobs by writing Unix shell script and Perl scripts

Technology Focus: Unix shell scripts, Perl scripts

Senior Software Engineer

ACE Technologies Inc.

- Worked as a consultant for two of the customers (VISA International & iSearch International)
- Customer facing role with resolving their issues
- Analysis, design, development and testing of requirements/issues
- Maintenance of an configuration management application written using C and Visual Basic
- Maintenance of a portal application
- Onshore role at customer location, facing direct customers
- Worked at LA, CA, USA & San Mateo, CA, USA

Technology Focus: C, UNIX, Perl Scripts

Programmer Analyst

L&T Infotech

- Used to work for L&T InfoTech from IBJ Computer Systems Pvt Ltd. Later, was hired by L&T InfoTech
- Porting of C code for various UNIX platforms
- Quality Assurance role for a Simulator project
- Extensive work in porting applications for various databases (Oracle/MS SQL Server) using ODBC
- Extensive Testing experience
- Onsite Customer Facing experience (JAPAN)
- Led a team of 5 members

Technology Focus: C, UNIX, Shell Scripts, Oracle, MS SQL Server

IBJ Computer Applications Pvt Ltd

- Extensive programming in C language under Unix and Windows platforms
- Conversion of applications from C to JAVA - Extensive programming in Java
- Conversion of application from one database to another
- Porting of application from Unix to Windows
- Conversion of GUI application into command based programs using C
- Worked in the Offshore Development Center for the client, Hitachi, Japan

Technology Focus: C, Java, UNIX

Visual Softwares

IT Faculty

LinkedIn Top Voice | Founder - Runner Forever | Health & Wellness Coach | Author of BE A RUNNER FOREVER (Available on Amazon) | Speaker | Follow me for posts on Health & Life Skills every day at 5:30 PM IST

► 𝗪𝗛𝗔𝗧 𝗜 𝗗𝗢: I help individuals across the globe become healthier and fitter through programs that I offer.

Running - Holistic Running transformation (both short and long-distance)
Fitness - Fitness transformation
Nutrition - Making your diet holistic and nutritious
Weight Management - If you want to either lose or gain weight
Type-2 Diabetes Reversal - Through body composition, fitness, and diet & nutrition

► 𝗦𝗘𝗥𝗩𝗜𝗖𝗘𝗦 𝗜 𝗣𝗥𝗢𝗩𝗜𝗗𝗘:
🙋🏻‍♂️ 1-1 online coaching services across the globe
🙋🏻‍♂️ Consulting services for individuals with health & wellness issues
🙋🏻‍♂️ Corporate speaker on Health and Wellness (Landmark, First American India (FAI), SRM College)

► MY CREDENTIALS > 
✅ Health & Wellness Coaching experience - Since 2017
✅ Certified Yoga Instructor from S-VYASA University, India
✅ Certified Running Coach from Exercise Science Academy (ESA), India
✅ Certified in Nutrition (ESA)
✅ Certified in Weight Management (ESA)
✅ Author of the book BE A RUNNER FOREVER

► 𝗪𝗛𝗬 𝗪𝗢𝗥𝗞 𝗪𝗜𝗧𝗛 𝗠𝗘 > My Coaching Program provides a holistic approach to Health and Wellness. Whatever program you sign up for, I bring in the elements that contribute to your overall well-being, that you might otherwise overlook. 

I provide customers with educational and self-help videos so they understand their goals better and be motivated. 

TYPES OF CUSTOMERS: I've coached the following types of customers:

⭐ IT Professionals including CIOs, COOs
⭐ Homemakers
⭐ Self-employed professionals
⭐ Business Owners
⭐ HR professionals
⭐ Students
⭐ Dental Doctors

𝗪𝗛𝗔𝗧 𝗢𝗧𝗛𝗘𝗥𝗦 𝗦𝗔𝗬: You can review customers' testimony here
🗣 https://www.linkedin.com/feed/update/urn:li:activity:7010822992205135872
🗣 https://www.linkedin.com/feed/update/urn:li:activity:6948812323297837056
🗣 https://www.linkedin.com/feed/update/urn:li:activity:6914563948637827072
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🗣 https://www.linkedin.com/feed/update/urn:li:activity:7045661358628995072
🗣 https://www.linkedin.com/posts/ganesh-kuduva-health-coach-2903457_diabetesreversal-diet-nutrition-activity-7147919460325023744-_cep?utm_source=share&utm_medium=member_desktop


► Social Media:
⭐ Insta - https://www.instagram.com/healthcoach_ganeshkuduvva 
⭐ FB - https://www.facebook.com/ganesh.kuduva 

𝗥𝗘𝗔𝗗𝗬 𝗧𝗢 𝗧𝗔𝗟𝗞?
DM me on LinkedIn!
☎ Like to find out more? bearunnerforever@runner-forever.com or +91-9845012005

#healthcoach #holisticwellbeing #fitness #nutrition #weightmanagement #marketing #business #linkedin #coaching #speaker #author

Pictures taken in the years 2010 and 2023.

A lot has happened and changed in these 13 years, but what has not changed is the love and support that I am receiving from my family, especially my wife.

While I have always considered my family as a first priority before anything else, I have also made time for my personal growth and transformation a lot which has demanded a lot of support from my wife and children.

My family completes me as a person and they always bring me alive. 

They are the reason, at many junctures of my life, I made the right decisions in my life that gave me enough space to support my family first, and then, came everything. 

This over time taught me a very important lesson.

Without supporting and making enough time and support for them, my life's fulfillment would not have come though I may be spending (or may have spent) a lot of time in my personal transformation (in trying to reach my full potential) and career. 

My family is always the foundation of all that I do in my life.

Oftentimes, we tell ourselves the wrong story that "we are doing everything for them that's making us be away from them or put us in a position to not support them enough!"

One can change that and I have been able to do that, while I was in the IT job or now being a solopreneur.

Is your family coming always first for you? What would you change in your life to do that?

#familyfirst #solopreneur #author #healthcoach #ganeshkuduva

🎯 I write on many self-help topics that can help you take action and transform your life. 
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What do you want to become? I asked my daughter.

"I want to become an artist"

What exactly do you want to become when you say, artist?

"I don't know. Maybe, drawing or painting....."

This was the conversation between myself and my daughter a year ago.

My daughter has been doing a few things and surprisingly she is getting really good at what she does.

Be it drawing, be it painting, be it her art & craft works (She has a YouTube Channel of her own now! She does all shorts and videos on her own with 0 help from any of us!!) - https://lnkd.in/ga9eTkuT 

She has also been learning Classical Bharatnatyam Dancing for the last 6+ years.

During my school days and college days, I also tried several things.

Wherever my heart went, I gave them a try

- Karate during my bachelor's degree
- Gym/exercises/running during school and college days
- Vocal class during my early days of employment
- Musical keyboard in 2004 or so

But to no surprise, I did not progress in any of them. I left them at some point in time. 

All the longing that I had, to do something and go deep into them during the early days of my life, is now becoming alive, in other forms though!

💥 I went deep into running and became an ultramarathoner. I am still running and looking forward to running, probably for my entire life. 
💥 Reading books
💥 Exploring my creativity and abilities in writing
💥 Health and Wellness coaching as a pursuit
💥 Being a public speaker and inspiring lives
💥 Being a content creator and touching as many lives as possible


So, what's my point?

Allow your children to explore as many things as possible during their childhood and teenage. 

Let them understand what it means to go deep into anything that they like or love.

Let the wheel of time or their interest level and patience show them how really they love their hobbies or interests. 

Don't set any target for them.

Let them only experience the joy of doing, whatever they are doing.

I can tell you, it leaves a very deep connection for them to their inner selves.

This is very important for life to flourish. 

My daughter's latest love is learning Guitar! More on that in another post. 

PS: Pics are from the years 2017 and 2024

#daughters #fatherhood #parenting #author #ganeshkuduva

🎯 I write on many self-help topics that can help you take action and transform your life. 
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Do you know what is hard?


🎯 Not being able to clearly decide what you want in life.

🎯 Not being able to put in the work to get what you want in life.

🎯 Not having the attitude to push yourself to reach the goalpost. Preferring to be in the comfort zone!

🎯 Not having enough appetite to learn every single day. 

🎯 Not having the patience to discover yourself (or anything in life) truly.

🎯 Not having people with a great mindset around you to learn from.

🎯 Not developing a vision for your life. 


How do you develop these skills?


Let me break the secret for you. The secret is, there is no secret sauce!

Every single one of these skills, you can develop if you practice them.

Learning is difficult? Set aside time to learn.

Developing patience is difficult? Practice developing clarity in your thinking. Because when you have clarity, you muster the courage to show patience.


The world is always trying to paint a picture to make you believe that things are hard. 

No, it is not really.

The moment you decide to work on yourself highly consistently, you will find nothing is really hard.


Many would say "Choose your hard".

I would say, "Choose what you want to do in life". Everything else will just follow. 


In the world of disruptions, hurrying, and FOMO, clarity is everything. 

#discover #chooseyourhard #author #ganeshkuduva 

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I am sure, this video will bring a smile to your face. 

Jokes aside, let's learn a few things from this video.

🎯 If you are waiting for the salary for your expenses (more than savings or investments), you really need to improve your overall personal finances, including spending habits and budgeting!

🎯 Your worth is always more in the market only if you explore more and improve your skills. 

You need not struggle in your life with a lower salary in the current company.

🎯 If you are constantly feeling the pressure to prove yourself in your organization, to either get a salary hike or a promotion, it is time to reflect deeply on your position and worth. 

Mentors can guide you here if you are open to bringing a change in your life, either in the same company or by joining another organization. 

🎯 If you don't plan and control your EMI amounts per month (also the overall debt), you will always be poor in cash flow and will be constrained on many fronts from a financial angle.  

🎯 Last, but not least, depending on one source of income is a very old way of living. 

The world is changing and is full of opportunities if you can learn something and stretch a bit to create more income streams for you. 

I did that in the year 2018 while I was still in a full-time job and starting to generate additional income which laid the foundation for understanding how things work and eventually led me to become a solopreneur.


What other lessons would you add?

Please share in the comments. 

#personalfinance #salary #additionalincome #author #ganeshkuduva

🎯 I write on many self-help topics that can help you take action and transform your life. 
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What is the toughest part of any health and wellness transformation?

Many would say one or more of the following.

- Getting up early in the morning to do the exercises
- Cooking more variety of foods based on the diet plan!
- Giving up on the number of coffee or tea a person takes per day!
- Being consistent in the commitment to achieve the goal
- Being hesitant to invest in equipment needed to work out at home itself (who prefer not going to the gym, due to saving time or other reasons)
- Feeling tired after the workouts

And this list can go on.........

But I would say, there are only two things that one has to conquer. 

When done right, there would be nothing bigger than that to do to achieve great results. 

What are they?

At the core, there are only two things.

- Your ability to talk to your body
- Respecting your body

Let me explain how and why you should go about doing these two. 

Your ability to talk to your body:

* How often do you talk to your body and feel your bodily senses? tiredness, hydration status (just by the color of the urine, you can make out your hydration status (separate post on this later!)), need more sleep (you feel irritation, and drowsiness when you sleep less!), feeling weak, need more relaxation, and need to be energized?

* Talk to your body as you try new things and understand how it feels.

Respecting your body:

* When you define a health and wellness goal (or in fact, any other goal), do you set meaningful goals by respecting your body so your body also can enjoy as you work on the goals?

* How often you have seen your body as a separate entity that is waiting for your attention and care? You always assume the body is part of yourself and it does all that you want without the need to serve it?!


In my 15+ years of health and wellness journey, I would say I learned these two things really well and I can confidently say it happened because I also, like many others abused my body by running too much. I burned out at times. I went into a lot of lows just because I ran too much mileage or long-distance races. (I later conquered many ultra distances by training right!)

I am not saying, you should not run long distances or do something that you are passionate about. 

You have only one body to live your entire life with. You should train well with the right guidance. 

You can be another Usain Bolt if you want to, but it will take that much dedicated training with real care for your body! 

The more you care for the body and keep it in the best possible state/form, it will be ready to serve you all your goals. 

Start any of your health and wellness transformations with these two things.

Respect for your body at the core 
and
talking to your body more often. 

#bodycare #respect #author #healthcoach #ganeshkuduva

🎯 I write on many self-help topics that can help you take action and transform your life. 
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One of my friends said, "I am joining the Gym tomorrow"

I asked him, "Why are you joining the gym?"

He said, "I wanted to lose weight"

I asked, "How about diet and nutrition changes to aid your weight loss? Are you considering making changes to that area?"

A long silence prevailed with no answer.


Here is the problem. 

Many of you want to 

lose weight, 
become fitter, 
become healthier, 
or even probably reverse some of the chronic diseases such as diabetes, hypertension, or thyroid.

but know that, an exercise regimen is just one part of the equation to all the above problems.

It is actually a smaller part of the equation.

How?

because if you only went to the gym without making any of the diet/nutrition changes, you may probably cause the following negative outcomes to your body and health

❌ You may lose muscle mass over time
❌ You may get bored and lose motivation over time because what you are doing is not holistic
❌ Your body will only become unhealthy over time storing more fat because you are not taking the right amount of protein to complement the resistance training that you are doing at the Gym! 
❌ Many people are doing more cardio at the Gym vs. resistance training. It will not help you at all to lose weight (of course any cardio including walking, running is a great tool for weight loss but if you improve your muscle mass with resistance training and the right protein intake)

Then, what plays a bigger role?

Diet & Nutrition changes play a much larger role in your transformation when it comes to holistic health and wellness.

How?

✅ It is supposed to give you all the nutrients that your body needs to make all hormones work well
✅ It is supposed to fuel your muscle mass maintenance (complement to your exercise!)
✅ It is supposed to keep you productive and energetic through the day (vs. you feeling fatigued (tired) with wrong nutrition choices on top of your gym workouts!)
✅ It is supposed to help you prevent many chronic illnesses (remember hearing people say, "I don't smoke or drink and I still have all these chronic illnesses". That's a completely bad diet and a bad lifestyle including being sedentary)

So, the next time, you want to change yourself from a health and wellness standpoint holistically, focus on three things.

- Exercise regimen
- Diet and Nutrition Changes
- A good lifestyle

All three should be sustainable.

#goodhealth #holistichealth #author #healthcoach #ganeshkuduva

When you are ready to transform your health and wellness, click on this link to talk to me - https://lnkd.in/gKY9JRMf 

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If your dream is to be like her at her age, do the following.

Strength training
* Consistency - Regularly list weight 2 to 3 days a week
* Progressive overload - Keep challenging yourself by increasing weight, reps or intensity
* Variety - Keep training all the muscle groups and keep you strong, preventing overtraining and injuries. 

Cardiovascular Exercise
* Pick up aerobic activities like walking, swimming, cycling, or running, to improve your heart health, circulation, and overall endurance. 
* Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health guidelines.

Flexibility and Mobility
* Be regular with stretching and mobility drills to maintain joint flexibility and range of motion
* Yoga or Pilates can be beneficial adding overall flexibility, balance, and core strength

Proper Nutrition
* Eat a balanced diet rich in protein, healthy fats, complex carbs, vitamins, and minerals, to support muscle growth, repair, and overall health. 
* Hydrate well with plenty of water

Rest & Recovery
* Allow adequate rest and recovery between workouts to prevent overtraining and injuries
* Ensure quality good sleep to support muscle growth and recovery

Lifestyle Habits
* Avoid smoking and alcohol consumption
* Maintain a healthy body weight to reduce weight on your joints and improve mobility
* Stay socially active and keep yourself mentally engaged to support cognitive function  

Regular Medical Check-ups
* Schedule regular health check-ups, manage your chronic conditions well, and adjust your exercise routines as needed regularly
* Work with a physiotherapist to ensure you prevent injuries and overtraining by getting suggestions on workout regimes for older adults. 


Some of my customers are 50+ and I show them how they can improve their strength, movement, mobility, and reversing age. 

You can also do it. 

#bestrong #livestrong #author #healthcoach #ganeshkuduva

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? Book a call with me at https://lnkd.in/gTtsMCbf for a free consultation.

I know, many of you who are physically active feel so when you take a break from your workouts, as depicted in this video.

I want to break some of the myths around it in this post.

Your health and fitness do not change overnight or over a week. 

Probably, after being inactive for a month, yes, maybe, you will start feeling the change in your fitness.

That sedentary lifestyle will start making you lazy. 

Your mind will long to have those movements or physical activities, but your body will start to shut you down. 

So, what should you do?

A good rule to follow is this.

Don't go idle for more than 2 days. 

If you did not do any physical activity such as a walk, a workout in a gym, a cycle ride, or yoga, today and tomorrow, make sure you do one or the other activity "the day after tomorrow"

This way you will prevent yourself from being knocked off from your rhythm of working out.

You will also maintain your fitness levels and will not find it tough to rebuild your fitness as in the case of longer breaks!

In fact, if you take 1 or 2 days of complete rest in a week, it may allow for great rest and rejuvenation.


Think of your health and fitness as a lifetime goal. 

A day or week is a minuscule in a lifetime.

Get that perspective right and you won't force draining workouts on yourself.

#holistichealth #author #healthcoach #ganeshkuduva

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If you are planning to do business on your own, read this.


One of the basic things that you need to do is assess your strengths.

Strengths that can fuel your business growth. 


Well, let's start with this.

What business idea you have, is the first thing that you can start with. 


In my case, I wanted to get into health and wellness coaching.

Because I innately felt that is one area where I have deep lessons that I have learned that I can offer to people.


Basically, your niche. 

Remember, sometimes, you cannot be 100% right with your niche at first.

That's where you learn the skill of intuition by reflecting and being honest with yourself when you assess what interests you. 

You may have to go through repetition.


In my case, I in fact chose running coaching as my first area. 

Later, as I developed intuition and skills, I realized, I could do holistic health and wellness coaching by getting into other areas such as weight management, diet/nutrition, fitness, diabetes reversal, and so on.


Coming back to strengths, I saw for myself I had my strengths in the following

- Personal Finance
- Learning appetite
- Working with people, really caring for them
- Writing as a skill


These 4 to start with, have helped me tremendously to start and grow my business.


Like a 9-5 job, business won't be a straight line. It will be more like a sinusoidal curve.

But when you are ready with a vision and your strengths, you can thrive much better in a business, I can guarantee. 


#business #strengths #author #healthcoach #ganeshkuduva 

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Here's my message for you on this World Health Day 2024.

Health is such a foundational and important element of our living.

Yet, most of us are ignoring our health citing various reasons. 

Frankly, we are lying to ourselves!


Why your health is more important to you than anything else?

Here are a few things that should help you think in the right direction.

💥 You may feel good about everything in the short-term
🎯 But you will suffer from bad health in the long term

💥 You may build/accumulate wealth
🎯 But you cannot find meaning in them if you start having health issues (except spending them on health issues)

💥 You may grow in your career in the short run by putting in more hours. 
🎯 But without good sustainable health and lifestyle practices, you cannot work at the same energy level giving you that continuous growth.

💥 You will be able to take care of your spouse, parents, and children if you continue to not have any health issues.  
🎯 But if you start developing chronic health issues (or any other severe health concerns), over time, your ability to give both attention and care for your loved ones, will be diminished. 

Above all, 

Your ability to enjoy life and have fun will be maximized, as long as you live on this planet, if you continue to earn and sustain good health.

Earning health is not as difficult as the world makes you feel.

If you really care for yourself, and your health, you can start slowly and gradually.

Make tiny changes that start compounding over time. 

If you are unsure about how to start, reach out to experts and invest in yourself, both the time and care. 


What would you change to earn health in your life on this World Health Day?

#worldhealthday #worldhealthday2024 #author #healthcoach #ganeshkuduva 

If you are trying to lose weight, You should know this.

Protein and its bioavailability.

Adequate protein and fiber in your diet keep you more satiated and control your hunger levels. This is very important especially when you are trying to lose weight by bringing calorie deficit.

But you should know about protein and its bioavailability.

Protein bioavailability refers to how well your body utilizes a specific type of protein. A Protein is considered highly bioavailable if it is easy to digest, absorb, and make into other proteins.

How to decide between protein supplements and protein dietary sources?

If you are on a weight-loss program, consuming supplement protein might be the best approach.

Why?

1 scoop of whey supplement protein provides approximately 100 calories while it gives easily 26 grams of protein.

If you tried to get similar levels of protein through dietary sources, you would end up consuming high calories.

How?

100 grams of cooked dhal gives about 116 calories while it gives only 9 grams of protein. To get 27 grams of protein, you may have to consume 300 grams of dhal approximately, which would give you about 360 calories!

A calorie deficit is very critical to losing weight apart from other components that play together in weight loss.

Hence, supplement protein can be the best approach during the weight-loss phase and once you achieve desired weight loss, you can switch to dietary protein sources gradually as a lifestyle change.

If you like to know more about protein benefits and protein dietary needs for adults, click on the post below.

https://lnkd.in/g5VnJkKV

#protein #nutrition #weightloss #bioavailability #healthcoach #ganeshkuduva

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? Book a call with me at https://lnkd.in/gTtsMCbf for a free consultation.
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I am happy to announce that I am launching my topmate.io page

As of now, There are 3 services/products.

1. Digital version of my book (BE A RUNNER FOREVER) - A PDF copy of the book will be sent to your email address when you purchase this product. 

2. A free discovery call for 30 minutes - You can meet me over a video call to discuss your health and wellness transformation needs and I can explain my products, services, and offerings. 

I offer programs such as running, fitness, weight management, type-2 diabetes reversal, hypertension reversal, and diet/nutrition.

3. Health and Wellness Speaker for corporates - This service is available both online and in person. You can get on a call with me to discuss your organization's needs. 

Click on this link - https://lnkd.in/gTtsMCbf to explore. 

Please feel free to share it with your network who may need my services/products. Thank you. 

#products #services #creator #healthcoach #author #ganeshkuduva

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? DM me for a free consultation. 
 
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Here are some secrets for not only healthy weight loss but also sustaining a healthy life.

✅ Eat when you are hungry, not when you are bored!

✅ Develop your observation about your hunger levels and eat accordingly! Never eat without feeling hungry.

✅ Try to bring balance in macros (carbs, protein, and fat). This balance creates tremendous benefits for a healthy body. You don't have to go very high on any of these or cut down too much (as many FAD diets suggest!)

🎯 45% to 65% of your daily calories from Carbs
🎯 20% to 35% from Fats
🎯 10% to 35% from Protein

✅ If you are a Vegetarian or Vegan, focus a bit more on Protein because most vegetarians or vegans have a deficiency in protein daily requirements

✅ More smaller portion meals than fewer large meals

✅ Say 'No' to coffee or tea before breakfast on an empty stomach!

✅ DO NOT STARVE to lose weight, because it affects your metabolism in the long run!! Only reduced daily calories will help with healthy weight loss.

✅ DO NOT FOLLOW any CRASH / FAD Diets!

✅ Do resistance training at least 3 days a week

✅ You need to lose your fat, not the muscle mass! Keep checking your body composition.

Remember, through your weight-loss journey (or weight maintenance), if you can change your lifestyle habits, there is nothing like it because you will not gain back your weight if you do it the right way.

Health is not only

🎯 Your Weight
🎯 Your BMI
🎯 Your Size

Health is less about how you look; Health is more about how you feel!

Health is your fitness, waist-to-hip ratio, and healthy lifestyle, and it is how you feel about yourself!

#health #lifestyle #weightloss #fitness #ganeshkuduva 

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? Book a call with me at https://lnkd.in/gTtsMCbf for a free consultation.
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Do you know, what brings you the best performance in sports or in your training for any goals?

Adaptation.

Let me explain how.

Many of my "running" customers look forward to improving their pace once they have learned to run, inadvertently. They feel peer pressure sometimes, nothing wrong with it.

But it is always good to note that everyone is unique and every body is unique. So we should only look at ourselves and train for our goals/results.

Coming back to improving performance in running, as a beginner runner, one needs to focus on running. That means at least 3 days of running.
You need to adapt to the sport of running. You need to do everything else to ensure, those complement your running.

Remember not to overtrain as well!

Rest days you can spend doing strength training, flexibility, and mobility.

Resting is also included as part of the training - Many underestimate this part!

💥 If you want to improve your performance in running, run for at least 3-4 days a week.

💥 If you want to lose weight, focus on a calorie deficit diet and building lean muscles in the body.

💥 If you want to improve your fitness, cross-train 5 days a week.

💥 If you want to gain healthy weight, lift weights 4-5 times a week and go on a calorie surplus.

Remember the rule of adaptation when you train for your goals.

Your focus is everything if you are trying to get results.

#adaptation #training #health #author #ganeshkuduva    

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? DM me for a free consultation. 
 
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PS: The picture is taken in the year 2019 after a 21 KM trail run as part of the training for the 50KM ultramarathon race. 

Why do I need a coach in my transformation?

If you have been asking this question, this post may help you.

As a runner, for about 15+ years, I have been learning so much about running. The learning is almost never-ending.

But then, there are two types of learning. 

Self-learning 
and 
learning from learned professionals (coaches)

For almost 5 years since I started running, I learned only very little about running though I finished a marathon. It was only self-learning.

But only after I learned from coaches and experts about running, did the way I looked at running sport holistically change dramatically.

So, what happened?

What came into my running that I did not previously have?

🎯 Improving my running form
🎯 Resting and Recovering better
🎯 Defining better and sustainable goals
🎯 Staying injury-free
🎯 Mindful running (be it mileage, setting performance expectations, how much I push myself, etc.,)
🎯 Ability to show patience when it comes to achieving goals

Today, customers come to me with their initial goal of either losing weight or reversing diabetes, for example. 

But as a coach, I expand their vision beyond the goal. 

E.g. If someone comes to me with just weight loss as a goal, I show them 

✅ how to change body composition and why to change
✅ how to improve muscle mass and lower body fat and why
✅ how to change their eating habits
✅ how to change their lifestyle habits
✅ how they should think of their body, and health amid other priorities of life
✅ how they can lead a sustainable life where with a minimum effort, they earn their health
✅ Above all, how they start respecting their body and health, leading them to do the right things!

Next time, when you think of a health and wellness goal for yourself, don't just think about your immediate results. 

Think of your health in the long term and do the right things. 

If you do it right, you will have to do it only once.
If you do it wrong, you will keep repeating it. 

#coaches #holistictraining #author #healthcoach #ganeshkuduva

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? DM me for a free consultation. 
 
🎯 Follow me if you liked this post and share ♻️ it in your network
🎯 Click on the bell (🔔) notification on my profile to get instant notification about my posts

What is important? Salary hike or promotion?

In my 23 years of professional working experience in corporations, I have seen people who look for either one of these or both. 

Some people clearly prefer promotions, and salary stays as a secondary thing. They know, that over time, as they grow in responsibilities, they will be able to fetch a better salary in the market.

Some people focus only on salary. Their measure of career growth is only by means of "how much am I making out of my job". Everything else is secondary for them. 

Yet another set of people, who would want to be in jobs that give them more fulfillment than other expectations (promotions, salary hikes, etc., ). 

What is the right approach when it comes to your career and professional growth?

No one approach should work for all.

It depends on various life factors that one should consider as well.

A general guideline can look like this.

- In the initial part of your career (say up to 7 years), the focus should be much more on learning, skills, and expertise in the domain/area that you work on

- In the second stage of your career (from 7 years to 15 years), the focus should be to gain momentum in your income (of course, along with gaining momentum in taking up more responsibilities) (there is a reason why that midlife is very demanding and challenging! :-) )

- In the later part of your career (15+), you should look at balance among your career growth, income, stress levels, etc., 

A silver bullet that I would add is that, at any point in time, you should always be thinking about how you can go beyond your job, not just to create an additional income, but to earn your freedom to do more than just your job alone!

- You can get creative
- You can go outside of your job to grow your non-job-related skills 
- You can go build your branding and become known for something
- You can start a company and give others the job!
- And I can go on.......

What would you add to this topic from your experiences?

Please share in the comments. 

#career #income #growth #author #ganeshkuduva

🎯 I write on many self-help topics that can help you take action and transform your life. 
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A bigger truth in the business/solopreneur world.

Customers will come in search of you if you provide quality services and products. 

No bragging, but over the last 3+ years of my health and wellness coaching business as the founder of "Runner Forever - Holistic Training; Strong Living", I have had customers from these locations and it is continuing to grow. 

Chennai, TN, India
Bengaluru, KA, India
Indore, MP, India
Hyderabad, Telangana, India
Mumbai, Maharashtra, India
Chandigarh, Punjab/Haryana, India

Los Angeles, CA, USA
Phoenix, AZ, USA
SFO, CA, USA
Dallas, TX, USA
San Antonio, TX, USA
Charlotte, NC, USA

All my programs are completely online. 

Most of them took coaching from me for about 9 months on average to see themselves transforming (be it improving running or fitness, losing weight in a healthy way, reversing type-2 diabetes or hypertension conditions)

For those who are holding themselves thinking you cannot succeed as an online business, I hope this gives you motivation to get started.

#business #online #customerspread #author #healthcoach #ganeshkuduva

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Always choose to be consistent over being perfect. 

Because, by being consistent, you are actually grooming your perfection. 

Your thoughts, words, and actions begin to align if you focus on consistency.

Without effort, perfection will arrive even if you don't intend.

If not in your eyes, in others' eyes. 

#perfection #mindset #consistency #author #ganeshkuduva  

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These are some of the key ingredients of my day, from a health and wellness standpoint.

- Two glasses of lukewarm water as soon as I wake up.
- An hour of workout (Running, Strength, Yoga, or Cycling). Of course, I take one day break a week.
- All three meals of my day have the right composition of macros - carbs, protein, and fats. 
- I take two servings of fruit every day
- I take 2 to 3 vegetables minimum in my lunch and dinner
- I drink 3-4 liters of water and sometimes a bit more spread throughout the day
- I get an average of 7 hours of sleep every day (and I take a power nap of 15-20 minutes post my workout or long runs if they are strenuous - recovery is better when I do that!)
- I sometimes do a meditation session during the day
- I add additional km of walk or staircase climbing throughout the day
- I take a quarterly sports massage (deep tissue massage) for better recovery and rejuvenation
- I expose myself to sunlight at least 4 days a week, 20 minutes per day.

From a health perspective, how many of you are mindful of your days?!

Are you putting systems and habits in place to take care of yourself in the long run?

Health comes always first in my diary. 

What about you?

#health #dailyroutine #systems #habits #ganeshkuduva

🎯 I am an experienced health and wellness coach helping individuals with running, fitness, nutrition, weight management, type-2 diabetes, and hypertension reversal. 
🎯 You want to transform your health and wellness? Book a call with me at https://lnkd.in/gTtsMCbf for a free consultation.
🎯 Follow me if you liked this post and share ♻️ it in your network

If you are seriously looking to get better in your running journey, you need to look for the following.

💥 How to set meaningful goals by taking care of your other life priorities. 

💥 Are you staying injury-free 

💥 Are you able to listen to your body and respect, through your training and races

💥 Are you bringing a good set of cross-training

💥 Are you focusing enough on resting and rejuvenation as part of your training and races

💥 Are you paying attention to your diet and nutrition

💥 Are you also ensuring you are staying healthy through your running journey

💥 Are you inculcating running form and techniques to get at running



Here is one of my customers who took running coaching from me.



"Testimonial for running coach Ganesh Kuduva (Health Coach) and his Runner Forever Initiative. 



I received tremendous support from Mr. Ganesh and his venture, Runner Forever. I enrolled in the program after completing a half-marathon, which left me with painful legs and back. Concerned about my inadequate long run preparation, I had considered consulting a physiotherapist. However, I realized seeking advice from a professional running coach would be more beneficial to me as I needed long term guidance. Thus, I approached Ganesh. A decision I am glad I made. Without batting an eye, I enlisted his professional services and promptly embarked onto his runners training program. It was only after this I realized the importance of strength training and warming-up pre-runs. The importance of these exercises in preventing sports-associated injuries, especially in running, was instilled into me by Mr. Ganesh. He advised that I focus on consistent workouts before pushing myself. Simultaneously, he helped devise a goal for my runs, continually fostering improvement. After many sessions, I began to appreciate the strength training and exercising, realizing their importance on equal footing with running.



Initially, my half-marathon attempt took roughly 2hr40 minutes, and since training with Ganesh, I sharply improved, achieving a personal best of 2hr 13 minutes. This significant improvement demonstrated my capacity for further progress, as I prepare for my future runs.



Every sport is a social endeavor, a fact I appreciated during the Oakland Marathon. Donning the Runner Forever T-Shirt, featuring a relatable Dalai Lama quote, I attracted fellow runners who struck up chitchats before and during the run. At first, I wondered the difference but soon realized it was the sociability induced by my T-shirt that was a key feature. Even such details play a part in the run.



In conclusion, the program has been immensely beneficial to me, and I would gladly recommend it to anyone seeking improvement in their running and fitness."



Pic: 2018 Malnad Ultra Run - 50KM run - Finish time - 8+ hours. 



#runningcoach #author #ganeshkuduva



🎯 You want to transform your running? Book a call with me at https://lnkd.in/gTtsMCbf for a free consultation.


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