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About Navnee Garg

Navnee Garg, a clinical nutritionist by profession is experienced in efficiently tackling issues such as weight management, diabetes, thyroid, stress eating, child nutrition, pregnancy and lactation, renal diseases etc. She works to understand the minutest details of all her players so as to be able to customize their health goals as per their body types. Her ultimate goal is to help her players achieve a healthy lifestyle and fitness lifelong. Her own health Mantra is ‘Being healthy... isn't a goal, it is a way of living'.

January 23, 2023 By Navnee Garg 1 Comment

5 Common Weightlifting Myths You Should Stop Believing

weightliftingIf you have already browsed through countless articles on the internet before taking your first step towards weightlifting, then there might be a lot of questions on your mind. More so, because of the contradicting and confusing nature of the content you get online. The most common one being that you need a gym membership for weightlifting.

In a country that’s rapidly growing, it’s time we leave these myths and series of false information behind with some facts shared by certified experts. So here, we will be sharing some common myths making the rounds on the internet about strength training.

Myth #1: Weightlifting Makes Women Bulkier

Fortunately for all the ladies out there, this is not true! The muscles in a woman’s body are different in composition than that of men. In fact, weightlifting along with a combination of cardio encourages more fat loss in women. One can begin with a minimum of 2kg and gradually increase the sets and reps along with weights.

Myth #2: No Pain = No Gain

You’ve probably heard this a gazillion times by now! If your body hurts or your muscles are sore, then your training is working. Ideally, that’s not true. Muscle soreness is common in the beginning but can be reduced within the recovery period. But, at times, it can also be because of incorrect posture or overexertion. Rest and recovery is equally important in weightlifting or strength training. In cases of extreme soreness, you need to rest and recover.

Myth #3: Lift Light Weights to Tone Muscles

This one is commonly known as the ‘Pink Dumbbell Myth’. The fact is that lifting lighter weights for higher reps will help you increase muscular endurance and it does have a place in training routines, but that lean, defined look comes from losing body fat. So, the weight will always depend on your fitness goal, but one will need to try a variety of reps and weight ranges to achieve results.

Myth #4: Older People Should Not Lift Weights

This is completely untrue. Elders can lift weights, keeping in consideration that the weight and reps should be advised by a certified trainer. An elderly person should also keep their medical conditions, risk factors and all in mind. Most importantly, they should consult their doctor before starting any training routine!

Myth #5: You Need a Gym

That is not true! You don’t have to empty your pockets and sign up to an expensive gym or service. All you need is dedication towards your goal! Surprisingly, you can train even in a small corner of your room. Your body itself is a gym. You can start with body weight workouts to break the ice. To take it a level ahead, all you’ll need is a pair of dumbbells or barbell curls to transform your body.

These were some of the common myths I have encountered so far. How about you? Have you heard anything on these lines? Share them with us in the comments below and let’s begin busting some myths together!

For more fitness related articles, check out Healthy Reads or join our live, interactive video sessions on GOQii PRO within the GOQii App, where you can get one-on-one guidance in real time by certified fitness experts.

#BeTheForce   

January 17, 2023 By Navnee Garg Leave a Comment

Load Up On Carrots During Winter! Here’s Why!

carrots during winterWe’ve often advised people to eat seasonal fruits and for good reason! Seasonal veggies are a good source of vitamins, minerals and antioxidants which are required by the body during winter. There are many vegetables but one of them, which is a must-have during these chilly days is the carrot! Carrots are one of the most loved vegetables not only in India but all over the world. The reason is very evident, it not only serves as a salad but a lot more than that. This orange-coloured root is an ultimate health food with many health benefits. Let’s explore the health benefits of carrots during winter!

Why You Should Eat Carrots During Winter  

  1. Carrots help you get beautiful skin and can help in protecting you from cancer, especially lung cancer. As the temperature drops, this crunchy & colourful vegetable gives you a boost of antioxidants too.
  2. As a rich source of Vitamin A, it helps treat vision loss. So during winter, you can definitely ditch your Vitamin A pills.
  3. The Vitamin A in carrots also help the liver secrete bile and flush out toxins in the body, acting as a Natural Detox.
  4. Carrots contain high amounts of soluble fibers, which indirectly helps in managing cholesterol levels. No more guilt! You can easily binge on your favorite carrot cake during winter.
  5. Carrots are infused with natural pesticides, Falcarcinol, which is anti-fungal in nature. It protects you from any kind of fungal diseases. If your kids eat carrots, you don’t need to worry about them catching any kind of fungal infection. 
  6. Carrots aren’t boring! There are many variations you can try with this root – be it dips, juices or soups – carrots are definitely a hit with your taste buds! 
  7. Carrot tops are enriched in nutrients such as potassium, phytonutrients and they also contain around 6 times more Vitamin C than what the root does.
  8. Carrots have reserved their place in the list of the World’s Healthiest Foods. Undoubtedly, this crunchy root deserves it too.

 Tips to Add Carrots To Your Diet 

  • Soup It: Add grated carrots to your soups and clear broths to add roughage in diet
  • Crunch It: Raw carrots are enjoyed the best while soaking under the Sun during winters. Great way to boost up the vitamin quotient.
  • Lick It Up: Our very own Gajar ka Achar or Gajar ka Paani is every grandmother’s special recipe.
  • Bake It: The versatility of carrots gets it added even in bakery products. Add shredded carrot while baking muffins, cakes or breads to make a delightful dessert.

DO NOT throw away the carrot tops. Surprisingly, these carrot tops can be replaced with all the herbs in all kinds of dishes adding taste and Nutrition adequately. 

We hope you’re all set to enjoy the crunch this season. Any more queries in mind?  Please feel free to type them down in the comments section below, because, We Carrot about You!

For more topics on the health benefits of foods, check out Healthy Reads or ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

Eat Health and #BeTheForce 

November 1, 2022 By Navnee Garg Leave a Comment

Should You Follow Veganism?

veganismVeganism has spread like wildfire in India and is being followed by numerous people! For those who do not know, Veganism is a strict vegetarian diet which excludes milk, eggs, and dairy products. In fact, it excludes any other animal-derived ingredients such as honey which makes it different from a vegetarian diet. But, I often get to hear mixed reviews about following it.

Positives of a Vegan Diet

Do you know that every vegan saves nearly 200 animals per year? What’s better than saving animals on this planet? Veganism is a great way to shed extra kilos as well. Unlike other fad diets, veganism does not leave you tired. It allows you to keep extra fat off and gives you plenty of energy. This also promotes healthier living, reduced risk of any heart disease, cancer, diabetes, blood pressure issues and so on. Being vegan also helps one feed the world. When you opt for grains over animal products, you help many farmers earn their daily bread!

What Are Some of the Issues With It?

Talking about some negatives, following a plant-based way of life can be extremely difficult! Primarily, you are not left with many food options to enjoy. Grocery shopping gets difficult while looking for vegan options because those options are either unavailable or heavy on the pocket.

Traveling also becomes difficult as they can’t eat or drink anything on the go and will have to prepare well in advance. Most importantly, going vegan can make one protein deficient unless you can gain access to vegan sources of protein such as beans, nuts, seeds, tofu, chickpeas, lentils and some legumes which are limited in itself. Along with it, Vitamin B12 deficiency is very common in vegans and they end up depending on supplements for it.

It is Your Choice!

Choosing Veganism is totally up to you! If you want to do something for our environment, then go ahead! You have probably made the right choice but ensure that you are opting for the right food and avoiding deficiencies. If you want to follow veganism, do it because you want to and not because it is a trend or because of peer pressure.

In the same vein, if you are a foodie, you love eating and tasting different cuisines, following a vegan diet might not be the best choice for you. If you’re afraid of weight gain, remember that one can lose weight even while following a balanced diet.

We hope this article helps! If you do end up going Vegan, start with this delicious Almond Milk which is dairy-free and vegan-friendly! If you need help with learning more about veganism or how to get the most out of your vegan diet, subscribe for Personalised Health Coaching and speak to an expert now: https://goqiiapp.page.link/bsr

Leave your thoughts in the comments below and wish all my vegan folks out there a Happy Vegan Day!

#BeTheForce  

October 17, 2022 By Navnee Garg 5 Comments

4 Effective Ways To Track Your Fitness Progress To Meet Your Goals

Track your progressYour workout goals may vary greatly – from reducing a certain amount of weight and gaining muscles, to getting a toned body, a flat stomach and/or a lot more. Here’s where measuring your progress comes in handy. If you track your fitness progress over a course of time, you can take note of significant data that you can act upon and decide the next steps towards attaining your goal. If you’re unsure or don’t know how to track your fitness progress, we’ve got you covered!

4 Ways To Track Your Fitness Progress

Tracking is really important, not only for your progress, but to keep you motivated as well. It helps you stay focused and decide the next steps of your fitness journey. Here are 4 effective ways in which you can track your fitness progress:

1. Body Composition

Body Composition measurement determines your overall body fat percentage. A healthy body composition is one that includes a lower percentage of body fat and a higher percentage of fat-free mass which includes muscles, bones and organs. Body composition can provide you with a clear idea about how much lean muscle and fat you have.

This test can be used to check whether you are gaining muscles and/or losing fat. This test can be an eye opening experience because it reveals the ratio of fat to lean muscle tissue, the percentage of fat in the body, the metabolic rate (BMR) and BMI.  It can easily be done at gyms, health clinics and so on, at a nominal price.

How much Fat is OK?

           Women                     Men
Essential Fat             10-12%                     2-4%
Athletes             14-20%                     6-13%
Fitness             21-24%                     14-17%
Acceptable              25-31%                      18-25%

2. Girth Measurement

This is a wonderful way to track fat loss! Reduction in body fat is usually represented by the inches you have lost. It is one of the easiest and home-based methods to assess your progress. You can use a standardized flexible, flat measuring tape to measure different parts of the body, including your chest (across your nipple line), neck, abdomen (at your belly button), hips (measure the widest part of your buttocks with your feet together) and your calves (widest/largest part), among others.

As per ICMR, Abdominal obesity (AO) was defined as a waist circumference (WC) ≥ 90 cm for men and ≥ 80 cm for women. Isolated generalized obesity (IGO) was defined as a BMI ≥ 25 kg/m2 with a waist circumference of < 90 cm in men and < 80 cm in women.

3. Body Mass Index (BMI)

BMI is a person’s weight in kilograms (kg) divided by his or her height in meters squared. On a BMI calculator, the number you get may fall into one of these four ranges: obese, overweight, normal weight or underweight. However, this number does not consider your muscle mass vs fat mass, which means muscular individuals, can end up with a higher BMI that may place them in the obese category. So, you should use BMI just as a beginning point.

As per WORLD HEALTH ORGANIZATION (WHO):

Nutritional Status

BMI
18.5 Underweight
18.5–24.9 Normal weight
25.0–29.9 Pre-obesity
30.0–34.9 Obesity class I
35.0–39.9 Obesity class II
Above 40 Obesity class III

And 4th is My Favorite…

4. Selfie Zone

A full body Mirror selfie is a perfect way to measure/compare your progress from a specific time period. Nothing can be better than a visual explanation. One gets to know his/her own progress by comparing the two selfies of BEFORE and AFTER.

Reasons to Track Your Fitness Progress

  1. It allows for modifications and indicates when and where you need to make changes
  2. It lets you manage your workout regimen and time more effectively
  3. Helps to drive direction and focus to your workout program
  4. Makes it easier to attain your goal
  5. It’s quite easy to go overboard when eating your meals. But, if you have clarity about your fitness progress, it will help you decide on the right portion size
  6. Tracking your progress with regard to your workouts acts as a strong motivator that keeps reminding you of the fitness goals you wish to achieve

We hope this article helps you! Do leave your thoughts in the comments below! For more on health and fitness, check out Healthy Reads or tune in to live classes on GOQii PRO, where our experts will guide you on the correct form and posture in real time while making sure that you are well motivated! You can book a class now from the GOQii App.

To get workouts and tips directly from your GOQii Coach, sign up for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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