Archives for November 2016

November 30, 2016 By Anusha Subramanian 16 Comments

‘She has a dream’- Helping a girl child achieve her dreams

Umeed 1000K : Ride for a Cause

How often do we spend time doing something for others selflessly…..

A wide range of research has linked different forms of generosity to better health, even among the sick and elderly. Giving to others gives an inner happiness to one while also improving health. That is precisely how Jasmeet Singh Gandhi, a cycling enthusiast and a core team member heading sales and enterprise solutions at GOQii has combined his love for adventure with that of doing good in the society and in the process keeps himself healthy.

Passionate about supporting social causes especially in the areas of education and healthcare, Jasmeet started UMEED1000k, a Cyclothon concept to combine his passion for cycling and social cause. Jasmeet explains, “Umeeed means hope and Umeed 1000k is an annual cycling event where a team rides 1000kms to raise awareness and funds for a chosen cause”

The designer, initiator, and custodian of Umeed 1000K has in the last two years raised over Rs 2 crore to support the various cause by organizing and participating in various social events.

In his third year of Umeed1000k, he is going to ride along with three other riders from Mumbai to Hyderabad in a span of 9 days and aims to collect funds to support Udbhav School, in Hyderabad, with 630+ students till class X. The school provides holistic education to underprivileged children coming from urban slums, with a focus on girl children. The school is managed by the IIM-A Alumni Association. The association intends to set up 7 such across the country.

These children come from families whose average income is Rs 6000 per month and their school feels are Rs 100 to Rs 150 per month. Kids from this school are achievers and have been performing very well in sports. For instance Bhargavi, a student won third prize in All India National Junior Athletics (Running) Competition at Delhi. She has been selected for Asian Games and will be representing India in the year 2018. Similarly, Durga Prasad and Gautham secured 11thand 18th rank in India International Regatta out of total 104 participated from different countries –Dubai, Singapore, UAE, Turkraine, England, Ireland, and Thailand along with few other Indians in this competition.

So far Jasmeet has been able to raise close to Rs 2 lakh for helping a girl child achieve her dreams but he has a long way to go yet. For every donation you make RBL Bank will match that donation for this cause. Here is the donation link: https://www.ketto.org/fundraiser/umeed?utm_source=internal&utm_medium=fbpageshare&utm_campaign=umeed

Prior to raising funds for Udbhav School, Jasmeet did his first ride as part of Umeed1000k in November 2014 from Mumbai to Bengaluru in support of Iksha Foundation, Bangalore to provide for free surgeries to kids affected by eye cancer.(Retinoblastoma) and raised 2.5 million INR.

In December 2015 he cycled from Mumbai to Delhi in support of IIMPACT to provide free primary education to girl children in remote villages. He raised 13.7 million INR for this cause.

It’s not just about doing philanthropy but, much more than that. Giving to others has been shown to increase health benefits in people with chronic illness, including cancer and multiple sclerosis. The one reason giving may improve physical health and longevity is that it helps decrease stress, which is associated with a variety of health problems. Giving to others gives an inner happiness to one.

November 22, 2016 By Shimpli Patil 2 Comments

Preparing for a 50 km Trail walk – What you need to remember and do

Walking is one of the easiest things one can do. We all do it every day. But how does it feel when I say let’s walk 50 km in 18 hours! “Are you kidding me?” That’s exactly how I reacted when I came across the 50 km Trail Challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge – A 50 km Trail Challenge.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk.

NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”. You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheat flakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Foods with cheese is acidic which might just slow down our body.

Acidic body equals to less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, fox nuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

HYDRATION DURING THE WALK

Though we don’t feel the hunger, our thirst center is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAIL WALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!”

November 18, 2016 By Anusha Subramanian Leave a Comment

Dos and Dont’s of Trail walker

When I was told to be a part of the 100 km Oxfam-Goqii trail walker team, I agreed. My initial reaction was there is nothing new about long distance walking. I do it all the time and do it in the Himalayan and the Shayadri hills. But, yet there is a new challenge in doing the 100 km trail walker. Have done it once and I would say it is still a challenge for myself- a challenge to test my own endurance.

Honestly, I will reiterate this point again that there is nothing tough about walking long distance. Walking 15-20 miles (24-32 km) daily is what human bodies are built for. But, sadly none of us do walk that much even in a week in our normal course of routine. So for many when they end up taking up such a challenge of 100 km they get a bit perturbed.

I would say first and foremost think and figure out why are you doing this? Are you doing this for yourself and to build your own endurance? Are you doing it because you are being forced -because you think you will be judged based on doing this challenge? Are you doing this to prove a point to others? Once you have the answer for why you are doing it you will be at ease in deciding your next step. I would say do it for yourself.

While this is an Endurance Challenge it is also largely about team work and a strategy game. It’s about patience and temperament.

All rookies to the 100 km challenge remember one thing –be mentally prepared and don’t thinking too much about it. Even when I did it for the first time, I was not sure what to expect but, after two practice session of 25 km each at Garudmachi also known as the Eagles Plateau, I was clear of what to expect.

With exactly 20 days left for the D -Day, here are a couple of dos and don’ts for the trail walker that might help. This is based on a few learning from my own experience and practice sessions.

Dos: Get your footing right during your practice session especially if you are doing treks. Do not injure yourself during the practice. Do enough strength training for neck, shoulders and legs.

Dos: Ideally, it would be good to practice in a mixed terrain (both tar and hillocks) so you are comfortable on the day of the walk.

Dos: Be positive and happy all along the trail. Sing to yourself, laugh and motivate yourself.These ease the pressure on you and your team mates.

Dos: On the day of the trailwalk try and rest a bit at checkpoints and then move forward. Target to cover 60% on the first day. Believe me the remaining 40% will be easy on you.

Dos: learn to walk in the heat no matter how grim, awful and humid you feel.

Dos: Remember to thank your support crew after the event is over. Because they are going to be the ones who are going to be there for you waiting to make you feel comfortable with whatever you might need after long hours of walk. They will motivate you and make sure you do not have to think about anything else and just concentrate on your walk. So thank them.

DON’T talk much on the trail. Conserve energy. But, do not be afraid to communicate uneasiness.

DON’T over load the backpack you are carrying with you on the trail. 1 to 2 liters of Water is essential and your personal medication if you need anything on the trail. You really don’t need so many eats and energy bars on you at all times. Let your support crew carry the extras.

DON’T argue with your teammates. Always try and come to a consensus on any issues that may arise. Remember this is a team effort.

DON’T get overexcited early on in the walk. Walk at your pace lest you end up getting tired very soon.

Don’t: Walk with earphones on it could prove dangerous.

Don’t: Lastly do not litter. We are all educated people. However, tired you may be and might just want to throw away that bottle down..do not do it. Keep it with you in your bag and dispose it off later.

Follow these dos and don’ts and you will be good to go for the 100 km trail walk.

November 17, 2016 By Anusha Subramanian 3 Comments

How to choose proper footwear?

One of the most common questions asked by people before starting any type of workout regime is what shoes do we get? In fact with the Oxfam 100 km Trailwalker challenge just around the corner, this topic has gained more attention. Imagine walking 100km or running 42 km or hiking or trekking without proper shoes. It could just be disastrous. And history is a witness that most people back out from such challenges midway not because of lack of motivation or because they are tired. But give up largely due to foot injuries caused due to bad shoes.

Why it is important to choose the right footwear?… A very Important aspect of workout which is often neglected.

A good workout is achieved with good footwear. Bad shoes can derail all the efforts that you have put into your workouts and bring your fitness to a standstill due to injury. Strenuous outdoor workout or long distance running puts increased amount of pressure on your feet and therefore wearing the right shoes are important to prevent injury.

According to University of Illinois’ McKinley Health Centre’s note on foot type and proper footwear, foot problems are one of the most common health complaints. The high incidence of foot problems is understandable given the fact that there are 26 bones, 33 joints, 112 ligaments, and tendons, nerves, and blood vessels in the foot. It’s even more understandable when the weight of the body is considered. The force of the body weight borne by the foot increases roughly 1½ times during walking and up to 3-4 times during running. Add in 10,000 steps during a typical day while wearing ill-fitted shoes possibly, and it’s a wonder one’s feet are willing to get out of bed the next day.

A condition called Plantar Fasciitis i.e. damage and inflammation to Plantar Fascia (a connective tissue on the sole of foot forming the inner arch) is caused due to repetitive activity creating a strain on the plantar fascia.

Another common condition often faced by people is Achilles Tendonitis i.e. tissue damage and pain to Achilles Tendon caused during the contraction of the calf muscles. When the calf muscles contract some amount of tension is created on the Achilles Tendon and Wrong footwear further adds to that stress.

Let us now understand the three main categories of foot types :

1: Normal (Medium) Arch : If you see about half of your arch region filled in, you have the most common foot type. Usually, this means you have an arch that naturally supports your bodyweight and pronates normally under load. Some pronation or “rolling in” of the foot is desirable and acts as a natural shock absorber. Most runners with this pattern can wear just about any shoe.

2: Flat Floot (Absent curve) : If the arch of your footprint is filled in, it’s likely that your foot collapses inward when you run. This acts as a shock absorber, but the additional rolling in of your foot may stress your feet and knees, adding to your injury risk. Usually, it is recommended that shoes with more stability, such as internal wedges that build up the arch side, dual-density midsoles, and supportive “posts,” or wider, more substantial midsoles be used.

3: More or High Arch: If your footprint shows little or no contact along the outside edge and you see just your heel and the ball of your foot, you have a “high” arch. Your foot may not roll in much when you run, but it doesn’t absorb much shock. We would usually recommend you use a well-cushioned shoe with little or no arch support or stability features.

Here are a few basics to keep in mind

A good shoe must be very comfortable and must provide good cushion
Good grip on the floor to avoid sliding or skidding
It is important to understand your foot type. Visit a store that specializes in all kinds of sporting and athletic footwear. The associates there can help you find a shoe that’s appropriate for your foot type, the way you walk, and your sport.
The right time to buy a shoe is in the evening when your feet are tired and there is more swelling in the feet.
For Sportspersons variety of shoes are available depending on the type of sport.
Running shoes have inbuilt shock absorbers, walking shoes are light weight and for Hiking one can choose low, mid or high cut shoes. High cut shoes or commonly known as Ankle shoes protects the ankles and provides more protection. And, finally, there are the cross training shoes which are suitable if you do more than one type of workouts.
One size larger than your usual shoe size is better in terms of trekking and trail running shoes.