Have you ever seen an influencer promise you a chiselled figure in no time or heard friends brag about ice baths as a rapid way to heal? It’s hard to resist. As a coach for mental mastery and high performance, I’ve helped athletes and regular people navigate the ups and downs of these trends. They typically draw you in but then leave you stranded.

The issue? They hide traps that slow you down and ignore how messy real life is.
Let’s talk about five common problems I’ve observed in my coaching, explain what’s wrong with them, and offer you simple, lasting solutions that work for hectic Indian days — from packed streets to family activities.

The ’75 Hard’ challenge


This plan demands 75 days of strict rules: Two workouts a day, a rigid diet, plenty of water, reading, and no snacks or alcohol. It sounds like a hardcore boot camp for giant changes.

The trap? It promotes excessive rigidity that doesn’t align with life’s surprises, such as travel or holidays. Such behaviour frustrates people and makes them give up. When I work with athletes who have a lot going on, this strict style often leads to problems. Rohan, my student, kept running without breaks and badly hurt his ankle, wasting weeks of training. It’s more about exhaustion than strength.

Don’t do it: Build habits that are easy to maintain. If you live in a bustling city like Calcutta, aim to work out three times a week to calm your mind. Mix cardio, strength training, and yoga. Add enjoyable things like a jog by Rabindra Sarobar or dance with upbeat music. To make exercise pleasant, avoid pushing too hard; simply stay consistent.

Tone Two Heart Rate training


You exercise at a low heart rate for long stretches to build endurance, while watches track your progress like scorekeepers.

The problem? Stress or strong tea can alter your heart rate, turning sessions into chores. Priya and other clients became too fixated on device alerts, which transformed her fun runs into tasks she dreaded. For most people, this obsession with numbers causes anxiety instead of empowerment.

Don’t do it: Stop tracking every detail; just combine cardio, weights, and enjoyable routines like yoga flow steps. When I coach, I don’t just examine data. I also assess how people feel — full of vitality and life. It’s about enjoying the journey and feeling strong in your own way.

Cold plunges

Jumping into cold water is seen as a quick cure for losing weight, reducing swelling, and boosting mood — like a gust of fresh wind.

The downside? Activating healthy fat may briefly increase metabolism and feel-good chemicals, but the effects are short-lived, and cold shock can be tough to handle in India’s extreme temperatures. After watching a video, my student Arjun tried it and fell ill, missing several training days. The minor instant benefits aren’t worth it for most people.

Do it: If you want to try, take short dips a few times a week, but rely on habits that actually work — like proper sleep, gentle stretches, or warm salt baths. I tell my students to practise yoga or go for night walks. Keep ice for drinks, and let true rest recharge you.

The lie of targeting fat


Videos claim that one exercise can melt fat from certain areas — crunches for a flat stomach or dips for slim arms.

The trick? You can’t lose fat in just one spot. Genes, diet, and overall movement all matter. Ananya, my client, did countless dips for toned arms, but nothing changed until she adjusted her full routine. This myth traps you in meaningless cycles that stall progress.

Break free: Follow a complete schedule with major moves like squats and push-ups, alongside cardio and balanced meals. Choose paneer over junk snacks. I help clients clarify goals and plan meals, like a simple, wholesome dinner. No single body part brings transformation alone.

Following influencers without thinking critically

Many social media figures share routines and tips that make them appear like professionals.

The risk? Their ideas can harm or waste your time if they lack proper training. My student Vihaan copied a tough online routine and injured his leg because it wasn’t right for him. This shows how hype can mislead you.

Do better: Look for coaches with credible credentials, such as ACE or NSCA, and verify information on trustworthy sites. At my AWE Fitness Academy, we teach correct form and steady growth. Start with simple moves or walks before progressing to harder ones. Your body needs real guidance, not online noise.

Make wellness a daily journey


Trends don’t just appear and fade; they lure you into quick fixes that fail and prey on our desire for instant results. But health can be a joyful part of India’s festivals, work, and daily rhythm. As a coach for mental mastery and high performance, I’ve seen people thrive by avoiding these traps. They gain clarity, strength, and real happiness. From experience, success stems from simple, personal choices. When a trend surfaces, ask whether it’s sustainable or a fleeting fad. Choose what feels right, like morning walks with friends or home workouts set to soft music. Make exercise something to love. It’s about finding balance and growth that lasts.

To be truly healthy, you need habits that fit the rhythm of your life. You can craft your own story. Start today, and let each small step bring you lasting strength and joy.

Anwar Wahhab is a mental performance mastery coach and a bioprint practitioner. You can reach him at anwarwahhab.awefitness@gmail.com