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Consistency, Discipline & Dedication – Bharat Rao Shares 3 Secrets For Healthy Living!

Bharat Rao

Living a healthy life is all about maintaining balance. This includes exercise, nutrition, sleep and maintaining good mental & emotional health as well. If you’ve been hitting the gym or doing your daily walks or even eating the food you are supposed to without achieving results, there might be something that is amiss. That’s where having a coach who can guide and motivate you, really helps! To let you know how, here’s the journey of our Player Bharat Rao who went from being healthy to healthier, with help from his GOQii Coach.  

Life Before GOQii 

Bharat Rao works as a Senior Technical Lead in an IT Company. His work requires him to travel frequently. Till June 2019, his weight was 85kg but after a year, it shot up to 103kg. He did keep himself active despite his daily routine by playing badminton with a friend who eventually introduced him to GOQii. 

Making The Shift 

GOQii’s concept of Karma, personalized coaching and a tracker to monitor his step counts along with an integrated app really intrigued Bharat Rao. He decided that investing his time in GOQii would be worth his while. 

After they got on call, his GOQii Coach included changes such as correcting his food habits, introducing more fruits and vegetables while reducing junk food, tea and coffee in take as well as putting a stop to late dinners. His workout included basic cardio and strength training at home. He was asked to avoid using his cellphone late at night in hopes to correct his sleep pattern. 

Within the first month itself, Bharat Rao felt healthy! He was able to cope with the changes thanks to him being active before and was able to follow through with discipline. It got a bit challenging to incorporate these changes with his frequent traveling, but his GOQii Coach was able to help him adjust his schedule that included walking 6-7k steps a day, drinking cinnamon honey water in the morning before he began his journey. They were able to adjust eating habits too thanks to portion control. If regular walking didn’t cut it for him, he switched to GOQii Play in the mornings. 

Staying Fit During Lockdown 

With the outbreak of COVID-19 and the subsequent lockdown in 2020, he was quite worried about how he would keep up his routine. With some advice from his GOQii Coach, he began walking more indoors, meditating for 15 mins in the morning and 45 mins at night. He also began practicing yoga. He says, “Meditating in the morning and evening has actually helped me think positively, keeping all the negativity around the coronavirus and the economic situation at bay. I feel more grounded and peaceful even while sitting at home.” 

At the end of 2020, his weight reduced to 85kg and he felt he was much healthier than before. He says that this journey was all about him repeating a routine over and over again, not giving up, staying disciplined and having good people push him further in a healthy way! He says that the 3 secrets to his transformation were consistency, discipline and dedication! 

What Does Bharat Rao Think About GOQii? 

Bharat Rao says that his coaches have constantly motivated him to be disciplined and consistent, sharing inputs from time to time about what he should eat, what exercises he should do and what he shouldn’t do. Most importantly, they have structured his routine for the days he travels. He is thankful to GOQii for helping him achieve his goal. 

His Coach, Sudrita Roy Choudhury says, “Bharat was very committed to his health goal when he came on board. He was always very sincere from the beginning and never missed his updates. Along with walking, we have also included yoga and core exercises to his routine.

We have always discussed portion size which he has maintained and has got visible results! Deep breathing helped him reduce stress – one of the important parameters to maintain a healthy lifestyle. I am convinced he will reach his goal soon. He is very active and promptly maintains two way communication via chats and calls which motivates me as well.” 

Did this story inspire you? If you want to make a positive lifestyle change like Bharat Rao, subscribe to GOQii’s Personalised Health Coaching.

You can also find more inspiring Health Stories here.

#BeTheForce 

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व्यायाम को एक आदत बनाने में आपकी मदद करने के लिए 6 ट्रिक्स

व्यायाम को एक नियमित आदत बनाने का प्रयास करेंअमूमन जब आप आपने बॉडी शेप में आने के लिए एक नया वर्कआउट रूटीन सेट करते है, तो आपके इरादे अक्सर आपके एक्शन से मेल नहीं खाते। आपको एहसास होने लगता है कि कुछ हासिल करने का इरादा रखने और उस इरादे को पूरा करने के लिए वास्तव में काम करने के बीच एक बड़ा अंतर है। इसके बारे में खुद को परेशान नहीं करने की जरूरत है। हमेशा कोई न कोई रास्ता होता है जो इस अंतर को कम कर सकता है। आइए कुछ तरकीबों पर गौर करें जो वर्कआउट को आपकी आदत बनाने में आपकी मदद कर सकते हैं!

एक्सरसाइज को आदत कैसे बनाएं

  1. एक लक्ष्य निर्धारित करें और खुद को उसका एक रिमाइंडर भेजें: मैं कसरत करना चाहता था क्योंकि मैं हमेशा एक सैनिक की तरह फिट रहना चाहता था – यही मेरा लक्ष्य था। मैंने अपने फोन पर सुबह 5 बजे के लिए “एक सैनिक की तरह फिट रहें” के लिए एक रिमाइंडर सेट किया। यह मेरी सुबह के अलार्म के रूप में भी काम करता था। एक ऐसा लक्ष्य निर्धारित करें जहां आप हर रोज खुद को याद दिलाएं और आप जब तक अपना वर्कआउट पूरा ना कर लें आपको नींद नहीं आनी चाहिए।
  2. दोस्त को चुनौती दें: जिस दिन आप वर्कआउट शुरू करने का प्लान बनाते हैं, उसी दिन अपने दोस्त को चुनौती देदें। मैंने अपने दोस्त को मैसेज किया, “अरे, अगले 30 दिनों में, मैं अपना स्टैमिना 6/10 से बढ़ाकर 10/10 करने जा रहा हूं’। यकीन मानिए, आपका दोस्त आपको यह कभी नहीं भूलने देगा कि आपको रोजाना व्यायाम करने की जरूरत है।
  3. 21/90 नियम का प्रयोग करें: यह नियम कहता है कि किसी आदत को बनने में 21 दिन लगते हैं। एक लाइफस्टाइल बनाने में 90 दिन लगते हैं। इस नियम के अनुसार आप 21 दिनों तक एक भी दिन स्किप नहीं कर सकते। इन 3 हफ्तों में एक्सरसाइज आपकी आदत बन जाएगी। और एक बार जब आप इसे करने में सक्षम हो जाते हैं, आप इसे अगले 90 दिनों तक करना जारी रखेंगे।
  4. 1 रेस्ट डे के साथ खुद को रिवार्ड करें: 1 दिन अपने “रेस्ट डे” के रूप में रखें। यह आपकी मांसपेशियों की रिकवरी के लिए भी महत्वपूर्ण है।
  5. इसे आनंददायक बनाएं: ऐसे में आपका पसंदीदा म्यूजिक एक जादू का काम करेगा।  बिना बोर हुए आप अपनने वर्कआउट से प्यार करने लगेंगे। यह वास्तव में कुछ ऐसा है जो मैं करता हूं और इसका भरपूर आनंद लेता हूं।
  6. बेबी स्टेप्स लें: आखिरी लेकिन सबसे काम की ट्रिक – जब मैंने वर्कआउट शुरू किया, तो मै पूरे “जोश” में था। मैं सेट्स और रेप्स की गिनती करना भूल गया और बहुत सारी एनर्जी के साथ वर्कआउट किया। मुझे हमेशा से लगता था कि जितना ज्यादा वर्कआउट करूंगा, उतनी ही जल्दी मुझे परिणाम मिलेंगे। लेकिन हुआ ठीक इसका उलटा। दूसरे दिन के वर्कआउट के लिए मेरे पास कोई एनर्जी नहीं बची थी। तो, यह मेरे लिए एक सबक के रूप में था – शुरुआत में बहुत ज्यादा करने से बर्नआउट होता है; जो आपकी वर्कआउट कि आदत के छोड़ने का कारण बन सकता है। तो, शुरुआत में 15-30 मिनट के लिए हल्की तीव्रता वाले व्यायाम से शुरुआत करें। हमारा एकमात्र उद्देश्य नियमित होना है – यानी कि हम बिना किसी दिन नागा किये रोज़ाना वर्कआउट करते रहे। “एक समय में एक कसरत। एक बार में एक दिन। एक समय में एक भोजन” – चालेन जॉनसन।

अब जब आप इन आसान ट्रिक्स के बारे में जान गए हैं, आइए वर्कऑउट्स को एक आदत बनाने का लक्ष्य रखें! अच्छी सेहत की चमक का आनंद लेने के लिए अपनी व्यायाम का आनंद लीजिए।

यदि इस लेख ने आपकी मदद की है, अपने विचार हमें नीचे कमेंट्स में बताएं। आप यहां मोटिवेशन और फिटनेस पर और लेख पढ़ सकते हैं। यदि आप लगातार बने रहना चाहते हैं या काम करना शुरू करना चाहते हैं, GOQii PRO पर लाइव, इंटरैक्टिव, मज़ेदार सेशन के माध्यम से एक विशेषज्ञ से सही मार्गदर्शन प्राप्त करें। GOQii ऐप के माध्यम से अभी क्लास बुक करें।

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Quick Indoor Workout To Keep You Active!

Indoor HIIT

With the onset of monsoon, it might be impossible to hit the gym or venture outdoors to get your daily active fix. While most of us don’t have a mini gym set up at home, what do we do?

We’ve got the perfect solution to help you raise your heartbeat, aid fat loss and keep you active indoors! You don’t need any equipment and we’re sure this quick indoor workout will help you sweat and get the burn you need!

You already know what HIIT is and the benefits it provides. Now is the time to try it out! We have shared 3 levels below, namely Beginner, Intermediate and Advanced. Choose the quick indoor workout that best suits you!

1. Beginner

  • 20 sec Jumping Jacks
  • 20 sec Marching
  • 20 sec Spot Jogging
  • 20 sec Wide Squat
  • 20 sec Jumping Jacks

This is one set. Do 3-4 sets and rest up to 1 minute after each set.

2. Intermediate

  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Plank
  • 20 sec Climbers
  • 20 sec Plank
  • 20 sec Climbers

This is one set. Do 2-3 sets and rest up to 2 minutes after each set

3. Advanced

  • 20 sec Jump Squats
  • 20 sec Punching
  • 20 sec Jump Squats
  • 20 sec Burpees
  • 20 sec Plank crunches
  • 20 sec Burpees
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Punches
  • 20 sec High knees

This is one set. Do 2-3 sets and rest up to 2 minutes after each set.

Here you go! We hope this quick indoor workout helps you make the monsoons a healthier and more active affair. Always begin a workout routine after consulting your physician or under the supervision of your fitness expert to avoid injuries.

To get proper guidance from an expert in real-time, join our live, interactive GOQii PRO classes. You can book a class directly from the GOQii App.

Was this article helpful? Let us know in the comments below!

Get Active and #BeTheForce! 

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Ashima Dalela Beats Gut Health Issues and Anxiety With GOQii

Ashima Dalela

You might have heard the saying, “Almost all diseases begin in the gut.” If gut health issues are left unchecked, it can get worse and affect your mental health too. Our Player Ashima Dalela suffered from gut health issues which led to severe anxiety and she visited around 15 doctors who were unable to identify the cause. But, she was able to fix the issue with simple lifestyle changes suggested by her GOQii Coach. How did she tackle her gut and anxiety issue? Let’s find out! 

Life Before GOQii 

Ashima Dalela is a young working professional based in Ghaziabad. For the longest time, she suffered from stomach issues and anxiety. Multiple doctors were unable to diagnose what was wrong, with some saying it was GERD and stomach infection. One doctor told her that it was IBS and her gut problem has combined with anxiety. Finally, one of the doctors she visited suggested GOQii. 

Identifying the Issue & Making Lifestyle Changes 

Since she onboarded, Coach Meenakshi was assigned to Ashima Dalela. Coach Meenakshi began by tackling the stomach issues and acidity. She prescribed specific foods to improve her gut health. She coupled nutrition with exercises such as asanas for the stomach, all of which slowly and steadily brought about a change. 

Initially, Ashima faced some difficulty in walking. So she was tasked with completing 2k steps a day. She was also skipping meals due to her situation and her condition was only getting worse. Despite some hurdles, Ashima stuck to the habits given by her GOQii Coach. Thanks to her dedication and her GOQii Coach’s constant motivation, she was able to fix her gut health issue as well as her anxiety. She now enjoys the live sessions on the app and always browses through Healthy Reads. She also enrolls for challenges within the app. 

Initially, her mother was skeptical about the coaching aspect but after seeing positive results, she is convinced that the coaching works. In fact, the entire family has adopted healthy habits. Her goal now is to stay active and gain healthy weight. 

 What Are Coach Meenakshi’s Thoughts About Ashima Dalela’s Journey? 

When Ashima came on board, she was very nervous about her health issues. She wanted to control:

  • GERD with symptoms like acidity in the morning, vomiting sensation, stomach upset, burning sensation, bloating and gas after meals 
  • Anxiety (20%, 1-2 anxiety attacks in a month because of health problems related to the gut) with symptoms like dizziness, increased heartbeat and numbness in hands and legs.

Now, her GERD has reduced by 95% without any symptoms after introducing habits like lemon water, detox water, eating slowly, adding curd, rice, kanji, etc. Anxiety levels reduced by 95% without any symptoms. Now, she can cope easily with any arguments/bad news. 

She has been practicing meditation, deep breathing and is generally more positive. Ashima doesn’t feel stress and anxiety while handling physical, mental and emotionally taxing situations. 

We changed to a new health goal on 15 August 2020 as she wanted to be more active in 3 months as she was unable to do any activity in the morning and evening because of work. She felt lethargic in the evening after office work. She was also facing haemorrhoid issues and irregular cycles. 

She feels 85% improvement in activeness with asanas, exercise and daily walks. Her bowel movement is fine with more water and salad intake. Menstrual cycle also continues now in September with the habit of seed cycle.

We’re now working with a new health goal from 10 March, 2021 – She wants to gain weight up to 53kg (weight was 50kg on March 10). Her current weight is 51kg thanks to the added habits of eating nuts and seeds, post workout meals and employing strengthening exercises.

To take a glimpse into Ashima’s inspiring journey with GOQii, watch her GOQii Health Story session with our Founder and CEO Vishal Gondal along with her GOQii Coach Meenakshi, Doctor Viral Thakkar and Divya Thampi here – 

If you suffer from similar issues or know someone who does, share this article with them and subscribe to GOQii’s Personalised Health Coaching here. 

Find more inspiring health stories here.

#BeTheForce  

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