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February 4, 2023 By GOQii 6 Comments

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a condition. Here’s how his inspirational Health Story unfolded.

Going From Slender To Overweight 

Ananda Mukherjee had a very poor work-life balance. This coupled with bad eating habits such as drinking several cups of coffee, eating unhealthy and sleeping less really took a toll on his body. “I could never sleep, so I was on sleeping pills,” says Ananda. 

Not being able to sustain such a lifestyle, Ananda Mukherjee quit his job in 2018 but didn’t do much for his health. When COVID struck, he couldn’t exercise or go out – which made his life pretty sedentary. The only positive outcome he says was that he was able to add certificates to the hobbies he indulged in such as Interior Design and Gardening & Landscaping.

In the course of time, before he realized, his weight had increased from 56kg to 83kg. “I was asked by people, what has happened to you?” Ananda says that he was slender from the age of 15 till 45 and his weight had remained the same. So when he gained weight, it was noticed by everyone. 

More Bad News…

In 2021, he was diagnosed with a terminal medical condition that affected his intestine  (Adenocarcinoma in the small intestine i.e. Cancer of the Intestine). The first thing his doctor told him was to quit smoking and get active. His food habits also needed to change. He had to bring some discipline in his life. 

As his medication and radiation treatment began, the side-effects such as weight loss, loss of appetite, digestion issues like gas, bloating, etc. began to show. All of this also affected him mentally and emotionally. He was on antidepressant pills for his anxiety issues as well. 

During this time, he was introduced to GOQii by a friend and from social media. When he did his research, he realized that it’s not just a fitness tracker but a service that offers personalized health coaching as well. He says, “Without any hesitation I decided to get a GOQii and try it”. 

Getting Back On Track With GOQii 

Ananda Mukherjee joined GOQii in September 2021. At the time he joined, he weighed 70kg, his HRA was 43 and his BMI was 25.71. His health goal was to lose fat, gain muscle, improve sleep, get rid of stress and anxiety and control his BP. 

Since he was under radiation therapy, after each radiation session, his health goal would change as per the side effects he faced. He had lost 5kg due to the radiation therapy. His health goals fluctuated between improving oxygen levels, heart rate, getting rid of GI issues like gas, bloating, indigestion, nausea as well as respiratory problems like cough, cold, chest congestion, etc. Along with help from his GOQii Coach Vaishali, he had to manage lifestyle changes accordingly.

Coach Vaishali suggested simple healthy changes in his lifestyle which included eating fruits, drinking lukewarm lemon water in the morning, including lemon zest, and having wheatgrass and aloe vera juice to boost immunity. For protein and omega 3, she suggested dry fruits.

During the course of their journey, she got him away from sugar and smoking. Ananda was asked to engage in his hobbies and meditation to improve his mental and emotional wellbeing as well as remain stress-free. 

Ananda also shared his journey with us in detail as he spoke to our Founder & CEO Vishal Gondal

What Changes Did Ananda Mukherjee Experience? 

When asked about his journey so far, Ananda said, “GOQii has played a huge role. It brought about positivity in my life. My Coach Vaishali just created new habits based on my health goals and helped me follow those habits.” 

His radiation treatment is now complete and he is happy that he is able to sleep without taking any pills. His neighbors and friends are surprised at how fresh and healthy he looks now and his wife has also complimented him.

“I blindly follow what my coach suggests and that has given me results. She has been a mom at times, an elder sister at times and has been able to get me to do things. I am totally off smoking and alcohol and my diet is simple,” he says. 

Ananda has been getting all his exercise lessons and nutrition tidbits from GOQii Play classes. He loves the recipe classes on GOQii Play and has been able to make quite a few dishes at home to avoid eating out.

He jokes with his friends saying, I am just chilling and losing weight and has been advocating GOQii to all of them. He says, “This current life is a tectonic shift in my life.” He is able to get back to his medium sized clothes from having gone upto XL size. 

He says, “A coach is necessary to achieve your goals especially when it is about health. There has to be someone to motivate you to do the right things. I have always believed in mentors and with a coach or a mentor your journey only becomes that much more interesting and easier”. 

Ever since being on GOQii, in almost 9 months’ time, Ananda has been able to get into the Elite category. He is following a healthy lifestyle, enjoying his life and is now a landscape designer and also loves gardening. He walks daily for physical fitness and meditates for mental and emotional wellbeing.

Currently his HRA is 81. He has stopped taking antidepressant and sleeping pills as well. His current weight stands at 67kg.

What Does Coach Vaishali Vibhute Have To Say About Her Player?

Ananda started his journey on Sept 20, 2021. The day he joined as a player, he was very depressed, stressed, feeling low both mentally and physically, emotionally disturbed and overweight. He smoked a lot. When I started coaching, he weighed 70kg, HRA was 43 and BMI was 25.71.

Despite being a fitness freak and having a gym at home, he had stopped exercising when he had quit his banking job, which led to a lot of weight gain. To get him back on track, I gave him a target of completing 3k steps and gradually increased it to 5k. I also gave him a few challenges like doing light weight exercises, and following pre and post workout meals. He completed all these tasks diligently. 

When GOQii launched the SAFE (Sedentary, Active, Fit and Elite) model, I told him I would like to see him in the ELITE category, as he was in the sedentary category. He accepted the challenge as he had a burning desire to achieve his health goals.

It is never easy to achieve a health goal. It requires some sacrifices, discipline, consistency and determination. If you are able to handle these 4 aspects well, nothing can stop you and Ananda has proven this fact! Though it was challenging for him to maintain his weight due to his medical condition, his endless efforts and discipline helped him achieve what he aimed for.

We’re wishing Ananda Mukherjee well on his journey of being healthy and fit! Does his Health Story inspire you? Do you want to make a radical lifestyle shift as well? Subscribe for GOQii’s personalized health coaching and start now: https://goqiiapp.page.link/bsr

For more inspiring Health Stories, check out Healthy Reads.

#BeTheForce  

January 25, 2023 By GOQii 3 Comments

How to Burn Fat With Exercise

burning fat with exerciseDon’t be fooled by the so-called fat-burning zone. This is a misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running). The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

Choosing the Right Fat Loss Exercise

There is no such thing as the ‘ultimate’ calorie-burning activity. Energy burned is dependent not just on the activity itself but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom) and one that is practical and accessible.

Exercise Larger Muscles For Greater Calorie Burn

Serious fat-burning activity uses the large muscle groups of the body. This includes the thighs and bottom, chest and back. It has been seen that greater the overall recruitment of muscles, the higher the calorie expenditure. In your gym workouts, you are much better off using the rower than one of those arm-cranking machines for maximum calorie burn.

Sustainable Exercise Development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. While skipping is a great exercise, it’s not of much use if you do it only for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn’t have to be a continuous effort.

Maximize Calorie Burn With Interval Training

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximizing calorie expenditure. It improves aerobic fitness and uses limited time. To get the most out of an interval session, ensure that you work outside your comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

Carry the Exercise Load

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Running on Empty?

You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stored if you don’t break the overnight fast. Then again, the lack of a ready energy supply may mean that you don’t work out for as long, or as hard, as you may have otherwise.

Go For The After Burn

One of the best things about exercising is that the fat-burning benefits continue long after you’ve got out of the shower. This ‘after burn’ (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!

Increase Exercise Intensity

If you want to keep seeing results in your fat-burning program, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep Moving to Burn Fat

Maximize your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal, daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don’t just sit there, wiggle your toes, shake a leg, get up regularly and move your body!

Running (calories per hour at 8-minute mile pace) 720-913

Swimming (calories per hour for continuous laps) 630-730

Uphill walking at a 10% gradient (calories per hour ) 590-694

Did you find this article helpful? Let us know in the comments below! For more on weight loss, click here.

To get the right guidance on how to lose weight and sustain it in a healthy way, check out our Transform Program. It gives you personalized, balanced advice from certified health and wellness experts as well as analytics and insights that will help you stay motivated and achieve the best results! You can read more about it here: https://store.goqii.com/transform-weight-program

#BeTheForce

January 21, 2023 By GOQii Leave a Comment

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

GOQii Trail Challenge Kamal Chandran Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head – HR at GOQii, who participated in the GOQii Trail Challenge, in her own words.  

Seeking A Challenge 

I recently took part in the GOQii Trail Challenge (GTC) Season 3 in December 2022. When I expressed my interest to participate in the trail challenge to my family,  their collective reaction was “Are you crazy to walk 50km in 18 hours?”

I was, however, excited to go for it. I was a new employee at GOQii and had heard so much about GTC that I wanted to experience it once. Restarted after a hiatus of two-years due to the pandemic, Season 3 of GTC attracted approx 200 participants. Everyone including the participants was excited. 

Since my husband Girish and I have been working very hard on our health objectives for the past two years and are constantly seeking new challenges, we decided to take part in the Trail, moreover, this was our first shot at a trekking challenge. 

The Challenge was to walk a distance of  50km within the 18 hour time limit. With absolutely no reference or clue of what was in store for me and how this would change my life, I went ahead with an open mind.

The Journey Begins 

The excitement started from the GOQii office on 9th December, a day prior to the challenge. A 6-hour fun bus ride got us talking with several other newbies and old-timers from whom we tried to gather courage and motivation. 

GOQii Trail Challenge Kamal 2On arrival at the basecamp (Blue Green Exotica) at Mandangad, the mood was festive and colourful. The atmosphere was chill with plenty of music & camaraderie accompanied by instructions, route maps, signs and the likes that spruced up my vibes to commit full-on. 

More often than not, our inhibitions come into play in such situations. It led me to think “I’ll be happy if I complete the 50K, but even if I don’t, I’ll still enjoy and cherish this unique experience”. After a good ‘Get to know the Trail’ instruction-led session, we retired early to bed only to wake up early and prepare to embark on our 50km trail challenge.

The following day, we started our trek 25 minutes late at 5.25 am as our preparations for the long day of walking had caught us unaware of the timings. This was despite us waking up as early as 3am. We had neatly taped our toes and heels to avoid any blisters, and applied all sorts of skin precautions as recommended by the GOQii team and co-walkers whom we met the previous eve. 

We also learnt a lot about the importance of hydration while walking for a long time. Our day packs were filled with all the necessary accompaniments like ORS ( Electrolytes) , dry fruits, various creams, band-aids etc.

GTC Kamal Chandran The entire route was meditative for me since I was fully present in my body, mind, and soul. We had forgotten to carry a stick that was advised to better navigate the terrain. However, on the way I picked up a suitable bamboo stick that came in handy. From one checkpoint to the next, we enjoyed the journey, terrain and the beautiful nature that surrounded us.  

We came across many pasture-like dry river beds, meadows, steep hillocks and scantily populated villages, all surrounded by the beautiful Sahyadri mountains that were visible at a distance, its ranges resembling concentric circles and reflecting the sunshine presenting the flora and fauna in vibrant colours.  

GOQii Trail Challenge KamalAfter encountering multiple challenges and enabling our various faculties and strategies to overcome them, we managed to cover a distance of 40km in 14 hours, quite slowly but successfully. 

Lessons Learned At the GOQii Trail Challenge 

We had to abandon the trek at Checkpoint 4 as the time required for the next steep climb was too much and the trail only seemed to incline further. 

Despite not having completed the trail, as I reflect back, I have the following thoughts which I would like to share with all of you. Here are my learnings from the GOQii Trail Challenge:   

  1. The entire walk was reflective and a repetition of life as an uphill and downhill path. Therefore, we need to be mindful and utilize every chance to enjoy it.
  2. Keep in mind that time is of the essence, enjoy the diversion but don’t get carried away or distracted
  3. Teamwork is crucial; we enjoyed supporting one another and getting to know new individuals. Savour the experience. Celebrate the collaborations.
  4. All obstacles are inside your thoughts, but if you don’t dwell on them and keep moving forward, you may perform extraordinary feats. For example, my friends and family were shocked that I could walk/trek  40km when they had anticipated that I would barely manage 10km
  5. Pay attention to your body! I was under the impression that I was living a healthy lifestyle until I discovered that I need to have enough rest and the correct nutrients to be successful in challenges of this sort.
  6. Spending time in nature will improve your physical and mental well-being. While meditating in Mandangad Fort, I felt the sun, wind, and soil coming together. (I spent almost 45 minutes just meditating – which probably explains the delay in reaching check point 3) 
  7. Every second or every step was different, therefore, we had to evolve according to how challenging the terrain and our bodies were. Stop overthinking, just be mindful of each and every step/moment.

The GOQii Trail Challenge will have a lasting impression on me. I’ve heard many tales and learned how people overcame numerous hurdles. We have witnessed the happiness of trekking 50km on one’s 50th birthday and heard tales of pain and mishaps. The trail profoundly affected our body, mind, and soul. The experience was so fantastic that it cannot be adequately described in words; it must be lived.

GTC Kamal Chandran Work can be worship for some people, while for others it means earning their daily bread. I have observed my transformation from a means to worship over the past 20 years. I have had the good fortune to collaborate with a number of outstanding organisations and executives as I develop into a powerful and ardent HR professional. 

Even though I’ve attended and participated in a lot of organisational events and programmes, the GOQii Trail Challenge event which was organised so well by the experts at GOQii stood out in numerous ways. Our commitment to our goal in everything we do, our ability to keep our stakeholders directly involved in it, and the experience we offer to all of our GOQii Players & GOQiites are some of our main differentiators.

I’m happy to be associated with GOQii, whose mission is to inspire people to live healthy lives for which we have developed an ecosystem for preventative healthcare that helps, teaches, and inspires them. I am all geared up for my next experience through GCC event ie. GOQii Corporate Challenge.

#BeTheForce

January 20, 2023 By GOQii 1 Comment

Decoding Bread Myths & Best Bread Tips To Follow

bread mythsWe are all well aware of terms like whole wheat, multigrain, seven-grain, 12-grain, all natural, organic and enriched. Often, we try to look out for the healthiest option when we hit the grocery store to buy that perfect piece of loaf. Every time you eat bread, be it a sandwich, a muffin or a bagel, you’ve got an opportunity to improve your diet. For most us, choosing whole-wheat bread products is the easiest way to eat more super-healthy whole grains. But, when you’re standing in front of the bread array in the supermarket, by just reading the various label claims, just how do you know which is the best bread to buy? Choosing the best bread can be confusing. Here are three bread myths that need to be DEBUNKED!

3 Bread Myths Busted! 

#1: If it looks brown and has the word “wheat” in the name, it has lots of fiber and whole grain.
The Truth: Its always the first ingredient listed on the ingredient label that tells the story. If it’s “wheat flour” or “enriched bleached flour” (or similar), that tells you white flour was mostly used, not “whole-wheat flour”.

#2: Breads with healthy sounding names like “seven-grain” or “100% natural” are the best choices.
The Truth: Just because the name of the bread on the package sounds super-healthy, it doesn’t mean the bread actually is healthy. Certain seven-grain and 12-grain breads, for example, list “unbleached enriched flour” as their first ingredient and some are mainly made with “wheat flour”, not whole wheat.

#3: Rye bread is a 100% whole-grain, high-fiber choice.
The Truth: The first ingredient listed on the label of most brand brands of rye bread is none other than unbleached enriched flour. The second ingredient is usually water, and the third, rye flour. That explains why most rye breads have only 1 gram of fiber per slice (some have less than that). So, rye bread isn’t usually 100% whole grain.

Tips To Buy The Best Bread 

1. Just “whole wheat” or “made with whole grain”, doesn’t classify as healthy
Look for labels that say “100% whole wheat” or “100% whole grain”, and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label has to  be whole-wheat flour or 100% whole-wheat flour. You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits.

2. Watch the Sodium
Most bread products come with a dose of sodium which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

3. Serving Size Matters
When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

4. “Diet or Light” Isn’t Always Better
There are several brands of bread that are promoted as being low in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

A Quick Checklist Before You Buy Bread: 

  • 4 grams of fiber per 2-slice serving (or similar)
  • 100% whole wheat flour as the first ingredient on the label
  • Less than 401 mg sodium per 2-slice serving
  • 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat)

We hope we’ve busted those bread myths and this article helps you buy the best bread out there without compromising your health. If you found this article helpful, please share your thoughts in the comments below!

For more tips on nutrition, click here or ask a GOQii Coach for assistance by subscribing for Personalised Health Coaching here.  

#BeTheForce

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Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

We’ve always advocated that lifestyle diseases can be managed with a balanced, healthy and holistic lifestyle but can they also help you manage a terminal condition? Our Player Ananda Mukherjee, with help from his GOQii Coach, was able to battle such a … [Read More...]

GOQii Trail Challenge Kamal Chandran

Triumphing Over My Mind, Body & Soul At The GOQii Trail Challenge | Kamal Chandran

Imagine an event where each and every person has a unique tale to tell, despite having taken similar paths or adventures. Have you ever gone through it? We’re about to share the experience of Kamal Chandran, Group Head – HR at GOQii, who participated in the GOQii Trail Challenge, in her own words.   Seeking A […]

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

Venkatrao Alaparthi Loses 20kg With Guidance From His GOQii Coach

While earning a good livelihood is important, is it taking more life out of living? Long working hours, being seated most of the time with no physical activity and bad eating habits can take a toll on your health over a period of time. If this sounds relatable, you might have a lot in common […]

Alpesh Patel

How Alpesh Patel Lost 20kg in 9 months | GOQii Health Stories

Habits often determine whether you will or won’t lead a healthy life. Our Player Alpesh Patel realised this when his sedentary lifestyle led to various health issues. He knew it was time to make a positive change. Here’s how he took the decision to write his own #HealthStory by making a positive change in his […]

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