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Monsoon Magic: Navigating the Lush Trails of Sahyadri Safely

Trekking in the Sahyadri ranges during the monsoon season offers a mesmerizing experience with lush green landscapes, cascading waterfalls, and the fresh aroma of wet earth. The monsoons transform the Sahyadri into a verdant paradise, attracting numerous trekkers and nature lovers.

So, what makes trekking so enjoyable and rejuvenating? Is it so difficult that only a select few can do it? These questions are best answered by experiencing a trek first hand. For those still trying to decide whether to venture into trekking, let me give you a sneak preview.

While trekking, you may find yourself stuck or simply in awe of the untouched beauty around you. This beauty, often missed while traveling by car, embeds itself permanently in your memory. Trekking involves confronting new situations throughout the day, making each little thing a cherished memory for life. Human togetherness becomes simple in the face of this challenging lifestyle for otherwise confused and unprepared minds.

Trekking during the monsoon season comes with its own set of challenges and requires careful planning and preparation. The trails can be slippery due to rain and mud, increasing the risk of slips and falls. Streams and rivers can swell suddenly, making crossings risky. Visibility can also be reduced during heavy rains, which may lead to disorientation.

Essential Skills and Preparation

Contrary to popular belief, trekking is not tough. If you know how to walk, you can trek. However, this doesn’t mean venturing into unknown territories alone. Walking along a trail with a backpack doesn’t require exceptional skills but does require physical fitness, planning, the right clothes, shoes, and above all, common sense.

A first-time trekker should start with easy, effortless trails of about an hour and gradually work up to longer, more difficult treks. The difficulty of any trek depends on the terrain’s hilliness and altitude. Most walking trips tailored for moderately active people cover gentle terrain at low altitudes, with optional shorter routes and breaks along the trails. This applies to treks in Maharashtra or in South India.

 

Respecting Nature and Safety

Respecting nature and the environment is crucial while trekking. Living in harmony with nature during a trek rewards you with an enriching feeling of rejuvenation.

Here are some tips for safe trekking in the Sahyadris’ during the monsoons:

Proper Gear: Equip yourself with good quality, non-slip trekking shoes, a waterproof jacket, and quick-dry clothing. A sturdy walking stick can also provide additional support on slippery trails. Choose a well-fitted backpack with multiple pockets, padded shoulder straps, and large zipper closures. The base should sit on your hips, and the top should be at least one hand-width below the base of your neck.

Essentials in Your Day Pack: At least 2 litres water, Swiss Army knife, Map if you have one, compass, a rain jacket or a poncho is a must.

Stay Informed: Check the weather forecast before setting out and be prepared for quick weather changes. Avoid trekking during a heavy downpour or when thunderstorms are predicted.

Experienced Company: It’s safer to trek with experienced and certified guides who know the area well and can navigate safely through challenging terrain. Avoid going with information posted by groups on social Media.

First Aid Skills: A basic first aid course is beneficial. At the very least, know how to bandage a wound and detect signs of dehydration and heatstroke. However, in the absence of not knowing first aid, ensure your guide is first aid trained.

Emergency Preparedness: Carry a basic first aid kit, a whistle for emergency signals, and keep your mobile phone fully charged for emergencies. Inform someone about your trekking plans and expected return time.

Environmental Awareness: Be mindful of the flora and fauna. The monsoon is a crucial breeding season for many species, and it’s important to tread carefully and respect wildlife habitats.

Trekking in the Sahyadri during the monsoons can be a thrilling and rejuvenating experience if done with caution and respect for nature. With the right preparations and safety measures, you can enjoy the breath taking beauty of the rain-soaked Sahyadri safely.

Happy Trekking!

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10 simple tips for Running everyday

Running every day can get boring sometimes. It happened to me there was a point in time when I got bored of running and started cycling more often. I had been running for over 15 years. Running every day is not for everybody if you have never run before. Running requires a lot of patience and practice. You have to beat it to be able to make it your daily routine.

Lots of us have to keep going back to square one to pull it off. Newbies should be especially careful because lack of training and/or lack of adequate preparation can easily result in injury. Having said the above, running is very doable and the key to keeping yourself motivated to run is finding the right balance between the quantity and the quality of your runs.

Here are a few simple tips that one can follow. This is applicable to both the new first time runners and those who have been running but once in a way get bored

Start Easy: Do not go all out the first time. Start easy and gradually progress if you are a beginner and new to the concept of running.

Keep short distances: Learn to start running by keeping short distances. Do not start with sprinting. That is not running. I always find people when they start running they start sprinting. Sprinting tires you within seconds of the start. More so when you have never ever run in your life. Jogging is the way to start.

Time train instead of distance train: Ideally it is better to train with time rather than with distance. You can start with a 1-minute run and 3 minutes of walk, to begin with. Most find it difficult to run for even 5 minutes continuously if you are just starting to run. Increase the 1-minute run to 5 minutes and walk for a minute. Try to run for 20 minutes a day for a month in this order and gradually increase to 3 km a day next month.

Do not overdo: If you realize that you are breathing hard or rather panting it means that you are overdoing it. Give your body enough time to get adapted to your routine. Human bodies are very quick to adapt to certain physiological stresses provided you allow it enough time. For instance, if you feel you can increase your time from 20 minutes to 45 minutes with a 5-minute break after every 20 minutes, then walk for 5 minutes. There is nothing wrong with it. Moderation is a key whenever you are starting a new physical activity.

Prepare a schedule: Just do not randomly run whenever you want to. Prepare a daily routine. If you have a trainer or a coach sit with him/her and chalk out a proper schedule for running.

Your schedule should also include good rest periods. For instance, if you ran at 6 am the day before, consider running at 5 pm or 6 pm the day after or aim for (at least) a 24-hour rest period between runs. If you want to shorten your distance do that. Do what is comfortable. Run a km or a mile on some days. Have 3 days in a week with real easy runs when you start out and be cautious. If you need an extra day of rest. Take it. 

Pace yourself better. Try and do the long slow distance pace. You will only become better at doing something when you’re able to understand how well your body is reacting and how you have been performing over time. Slow and steady progress is good progress.

Proper nutrition and rest are important: Make sure that the schedule includes proper exercises, nutrition inputs and rest as 3 important components. If you just run without proper pre-workout and post-work meal, stretching and strength training exercises and proper rest all the effort that you are putting to run will be of no use. Go for a balanced diet with simple and complex carbohydrates and protein. Not to mention, getting enough sleep is just as important.

To keep yourself interested run with a partner: There are chances that you are kicked about going running every day but you can easily get bored of your routine. So to tread that path go running with a friend who is equally interested in running or get yourself a trainer who can motivate you every day.

Set a goal to do a long run within 3 months of starting of Aim to run 5 km after 3 months of starting off. Also, set a time goal for completion of this run. Register for a run. Eventually, this will help you bring about a change in your routine and above all, it will give you a chance to look forward to something eventful.

Reward yourself: Last but not the least reward yourself after a good long run. It will not cost much to get a good massage or visit a spa after a long run to feel good about yourself. 

Finally, I would like to end by saying that most of us out there run for varied reasons. Some run to just stay fit and because they enjoy running, some run to get over the runner block that they may have. Some run for a cause so they are motivated to run every day. Whatever the reason may be, run every day or at least 3 days a week because it will keep you healthy. It’s a great addition to have! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Why is it difficult to make a lifestyle change? – 6 tips to follow

Fit-is-not-a-destination

In a user story I recently wrote, the player said, “Making a lifestyle change is easy what is difficult is the commitment to follow through with determination”.

Rightly so, it’s indeed considered a tall order and hence many give it up mid-way. Most consider it forced, rather than a positive change to bring about within themselves.

This very attitude and constant cribbing of people around me prompted me to write this piece on why is it so difficult to make a lifestyle change?

Many of us have tried it sometime or the other in our life. Some of us have succeeded while many have found it extremely taxing. Making a lifestyle change is challenging, especially when you want to transform many things at once. Lifestyle changes are a process that take time and require support and lots of patience.

lifestyle1

Here are a few tips that you could follow from my personal experience

1. Start small. After you’ve identified a realistic short-term and long-term goals, break them down further into small steps that are well defined and can be managed and measured. If your long term goal (6-8 months) is to lose 20 kilos then a good monthly goal would be to reduce about 2 kilos a month in a healthy way. Physiologically too smaller goals gives you sense that it’s achievable and keep you motivated for the long term goal. Look at healthy eating options, eat smaller meals at regular intervals and balanced meals, and replace a dessert with a healthier option, like yogurt. At the end of the month, you’ll feel successful knowing you met your goal.

2. Change one behavior at a time. It is said that old habits die hard. That is because behaviors develop over the course of time and replacing then will take a while. Focus on one goal at a time. If need be, get professional help to understand what changes you need to bring about within yourself to become healthy and fit. The problem arises when you try to change things really fast.

3. Have a buddy or a personal coach or trainer: It can be anyone from a friend, to a  family member, a co-worker or your personal trainer who you want to walk with you in your path to a healthy lifestyle. It works well for both the buddies. Your buddy and you can go for a walk, cycle or run together and keep each other motivated and charged. You can challenge each other to create some excitement in your training and make sure that it is not boring. Having someone with whom you can share your struggles and successes makes the work easier and the mission less intimidating.

4. Make a plan that you will stick to. You have to plan in such a way that it will be your guide on this journey of change. Think out of the box and have things in your plan which you have never done before like an adventure or going for sport climbing (artificial wall climbing). But, don’t go haywire and be specific. Time manage well. Detail the time of day when you want to exercise, how long you want to exercise or when you can take walks and how long you’ll walk. Maintain a dairy in which all of these task are jotted down and ask yourself if these activities and goals are realistic for you. If not then start with baby steps.

5. Have support around you: Having people around you to support you while you are on your journey towards health will help you to not slack. Don’t feel shy to ask for support wherever and whenever needed if you feel you are unable to meet your goals on your own.

Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor bumps on the road to your goals are normal and okay. Resolve to recover and get back on track.

6. Self -Motivation: All the above points will help you in your journey to change your lifestyle but, the biggest factor of all and one of the most important factor is being self-motivated. No matter how many buddies you have, no matter what support your dear and near ones will give, no matter how good a plan you make yourself …but none of this will be effective till the time you are self-motivated and want to make the change.

Do it for yourself, do it on your own and feel good at the end of it all. Remember it is not about proving to anyone but yourself.

Remember, your journey to a healthier lifestyle is ongoing. With the right support, guidance, and self-motivation, you can overcome the challenges and make those positive changes. Seek a personal coach or trainer if needed – having someone to walk this path with you can be a game-changer. Your goals are achievable, and your well-being is worth the effort. Keep moving forward and consider subscribing to GOQii’s Personalised Health Coaching here for expert assistance on your path to a healthier you!

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Exercise and dieting helps you lose belly fat

Loss Belly FatHere are some effective strategies to lose belly fat and improve overall health:

Discover effective strategies to lose belly fat and improve your overall health. Learn about proven methods to reduce visceral fat and achieve your goals.

  1. Create a calorie deficit: To lose belly fat, you need to consume fewer calories than you burn. Calculate your daily calorie needs and ensure that you eat in a calorie deficit. Focus on nutrient-dense, whole foods or consider following a structured diet plan.
  2. Regular exercise: Incorporate cardiovascular exercises like running, swimming, or cycling into your routine to burn calories and fat. Additionally, include strength training exercises like squats, lunges, and planks to build muscle and increase your metabolism.
  3. Reduce refined carbohydrates: Limit your intake of refined carbohydrates such as white bread, pasta, and sugary snacks. These foods can lead to weight gain and increased belly fat.
  4. Increase protein intake: Including protein-rich foods like lean meats, fish, beans, and lentils in your diet can aid in weight loss and promote feelings of fullness.
  5. Eat more fruits and vegetables: These low-calorie, high-fiber foods help keep you satisfied while providing essential vitamins and minerals. They can also aid in reducing belly fat by promoting healthy digestion.
  6. Mindful eating: Pay attention to your hunger and fullness cues while eating. Avoid distractions and savor each bite. This can help prevent overeating and improve digestion.
  7. Manage stress levels: High levels of stress can contribute to weight gain, especially around the waistline. Engage in stress-reducing activities like meditation, yoga, or hobbies that help you relax.
  8. Limit alcohol consumption: Alcoholic beverages are high in empty calories and can contribute to weight gain, specifically around the abdominal area. Cut back on the amount you drink or opt for lower-calorie options.
  9. Get quality sleep: Lack of quality sleep can lead to weight gain and an increase in visceral fat. Aim for 7-9 hours of uninterrupted sleep each night to support your weight loss efforts.
  10. Stay consistent and be patient: Losing belly fat takes time and commitment. Stay consistent with your healthy eating and exercise habits and be patient with the process. Remember, slow and steady progress is more sustainable in the long run.

Note: It’s always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

Effective Ways to Lose Belly Fat and Achieve a Healthier Body Conclusion  In conclusion, there are several effective ways to lose belly fat and achieve a healthier body. The first step is to make a commitment to a healthy lifestyle that includes regular exercise and a balanced diet. Exercise is crucial in burning calories and reducing overall body fat, which in turn helps target belly fat. Incorporating both cardiovascular exercises, such as running or swimming, and strength training exercises, such as weightlifting or pilates, can help build lean muscle mass and boost metabolism. Additionally, focusing on eating a diet rich in whole foods, like fruits, vegetables, lean proteins, and whole grains, while limiting processed and sugary foods, can greatly contribute to reducing belly fat. It is important to stay consistent and patient, as losing belly fat takes time and effort. Lastly, it is essential to remember that everyone’s body is different, so it is crucial to listen to your own body and make necessary adjustments to find what works best for you in achieving a healthier body and losing belly fat.

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