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A state level Athletic and Pole Vault champion, Parwange Alam encourages and motivates people to be healthy. While pursuing his graduation at the Punjabi University of Patiala, he also doubled up as a coach training students in running. His mission is to help people improve their lifestyle and lead them towards a healthier future with his acquired knowledge in fitness and experience. Apart from a sporting career he is also an artist and likes to express his feelings through painting. Parwage believes that every individual has a sportsman spirit within them and if coached well it can unveil that sportsman in the individual.

About Parwage Alam

An Athlete and Pole Vault champion, Parwage Alam encourages and motivates people to be healthy. He is an ACSM certified Marathon Trainer and Ultra Marathoner (4 Times 100 KM Trail walk + Marathon's), parallelly a yoga Trainer as well. Also, he has done the certification in GAIT analysis (ACSM), Functional Rehab Training Program (Back Pain) (IHFA), Functional Rehab Training Program ( Untold Facts of Functional Training) (IHFA).

While pursuing his graduation at the Punjabi University of Patiala, he also doubled up as a coach training students in running. His mission is to help people improve their lifestyle and lead them towards a healthier future with his acquired knowledge in fitness and experience. Apart from a sporting career he is also an artist and likes to express his feelings through painting. Parwage believes that every individual has a sportsman spirit within them and if coached well it can unveil that sportsman in the individual.

January 5, 2023 By Parwage Alam Leave a Comment

6 Ways To Track & Achieve Your New Year Goals

6 ways to track and achieve your goals We are in the first week of the first month of 2023 and I am sure many of us out there would have made some New Year Resolutions! The most common resolutions often revolve around “Losing weight and getting fit”, “Quitting smoking”, “Learning something new” or “Traveling to new places”.  The question is – are we working on  it and what’s our game plan? The desire to change something about yourself happens year after year. While intentions are good, most of us seldom end up fulfilling the resolutions we’ve set. A recent article by Forbes magazine said that only 8% of the people actually achieve their New Year Goals. 

Why Is It So Hard To Stick To New Year Goals?

Why do so many people fail at goal setting? What is it about those few who manage to get it right and achieve their goals? There are many answers to the why’s and how’s. New Year goal setting is just seen as an opportunity to dish out our large bucket lists of all that we wanted to achieve through the year and could not.  It’s an attempt to tell yourself that this year will definitely be better than the last.

This enthusiasm continues in the first week of the New Year. Then gradually as days and months pass, the interest in achieving these goals fades away. The human mind always finds excuses to stick to set goals set or loses interest mid-way, with little room for introspection. But fear not! We will list 6 ways you can stay on track with your New Year Goals!

6 Ways To Track & Achieve Your New Year Goals 

  1. Create a Q&A: If you have decided to resolve a habit, prepare some questions that you can ask yourself at timely intervals. This really helps you boost your enthusiasm and keep a check on your progress. Analyze your life. Is there anything you want to change or improve? All answers start with questions, so be ready to create your list. Ask who, what and how: Who do I want to become? What can I improve? How can I change? Give yourself plenty of time — anywhere from a few hours to several days.
  2. The Devil Is In The Details: Now as you have your list ready, it’s time to check and analyze it, so that you stick to your routine and check the progress. This will help you to carry out your resolution by the end of the year. For instance, if your goal is to lose 10kg by the end of this month, always keep a record and check at the end of every month how much of your goal you have achieved. This detailed data will help you to reach your goal and definitely works as a roadmap to success!
  3. Gaze Into The Future: Now that you have your New Year roadmap in hand, it’s time to create some emotional attachment with your New Year goals. This really makes your journey enjoyable because it links you to your imagination. You have to visualize how you are feeling after achieving your goals. For instance, if a person’s goal is to lose 10kg, that person should start visualizing themselves in their ideal weight. This in turn will motivate them to achieve their goal. The more senses you engage, the better. This is your future self — get excited!
  4. Eating Elephants: How do you eat an elephant? One bite at a time! We always have to break our goals into small portions to achieve them. It helps us accomplish our goals on time. For instance, if you have to run 10km – your mind starts thinking it’s a huge distance  which you have to cover, and you lose your motivation. But, if you break this down and say that you have to complete 1km 10 times, it will become very easy to achieve your target.
  5. Reward Yourself: As humans, we either need bribes or rewards to stay motivated. Reward yourself every time you reach a milestone closer to your goal. It motivates you further. For instance, if you are planning to run 10km and you have already broken your target to 1km 10 times, start rewarding yourself after every 1km – by walking 100 meters. This will give you some rest and your body will be energized to run another 1km. You can also set a grand reward like maybe giving yourself a dream, outstation vacation after you have achieved your main goal.
  6. Socializing: When you commit something in front of people, you’re always a little more motivated to achieve that goal. What you can do is publish your goals on your social channels and tell your friends about it. Go an extra mile and update your result in a timely manner as well. It will help you stick to your routine and achieve your goals!

And that’s it! A simple 6 step process to help you achieve your New Year Goals! We hope this article helps you. Do leave your thoughts in the comments below. For more on goal setting and achieving them, check out Healthy Reads.

If you have trouble sticking to your resolutions, take help from a GOQii Coach who will guide, motivate and help you achieve your goals! Subscribe for GOQii’s personalized health coaching to get started now: https://goqiiapp.page.link/bsr

#BeTheForce 

December 2, 2022 By Parwage Alam 2 Comments

Time Management Can Change Your Life

How Time Management Can Help YouTime is a precious commodity. We all chase it but never have enough, given our busy schedules. Ever stopped to ask yourself why you keep running out of time? Ever wondered if you’re working in a systematic manner?

My father always said that there are two kinds of people:

  • Those who work hard
  • Those who work smart

Those who work hard, do their work without giving it a thought and work monotonously. The smart workers are those who do their work in a systematic and planned manner, adhere to time management and also enjoy what they are doing.

What Constitutes Time Management?

Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity.

To be successful is to manage your time well. It helps utilize the available time in an optimum manner to achieve one’s personal and professional goals. Without time management, you will not steer your life and you’ll eventually end up doing exactly what other people want you to do. Time management helps you take control of your life in the right manner. You decide what you want to do and where you want to go. Practicing time management has lots of benefits. Once you get a hang of it, you can work more, learn faster and play more.

How Does It Affect Your Health?

Today, work pressure has everyone stressed to the bone. More than often, people stay awake till morning trying to complete their work. During the day, they are seated with eyes glued to a machine. All these negatively impact the body and the mind. No physical activity means lack of movement in your joints, muscles and hence, one is prone to joint pains and other lifestyle diseases.

If you practice time management, you can complete your work and still have time to take care of your health. Believe me, you will start feeling positive. This in turn will help you be more stress-free. For most adults, sleep is the main factor that is compromised due to busy schedules. For students and professionals, moving about without sleep is a regular affair under the garb of wanting to achieve their targets. They may complete all their tasks, but do not realize that their mental and physical health is getting affected. Proper time management may prevent this.

Benefits of Time Management

  1. Increase in Productivity: Practicing time management can increase your productivity by helping you finish your work in the shortest possible time.
  2. Chances of Moving up the Ladder: In corporate sectors, the better you perform, the higher your chances of growth are. By managing your time, you could end up becoming a star performer in your organization
  3. Reduced Stress: If you manage your time well, you do not have to panic or push yourself to finish your work. You will get your work done at the said time, thus relieving you of stress and unnecessary work pressure.
  4. Higher Income: It is a well-known fact that in today’s world, time reciprocates money. Managing your time helps you accommodate more time to take up new assignments, opening up many more doors of opportunities.
  5. Boost in Self-Confidence: If you are completing your work within a given time frame and delivering quality as well, it will certainly boost your self-confidence and be fruitful for your career advancements.
  6. Stronger Family Bonds: Time management will help you spend quality time with your family and friends, which seems next to impossible these days. Time management helps you maintain a fine balance between your professional and personal life. Your family bonding will be much better.
  7. Better for Health: For better health, you need at least 7 to 8 hours of sound sleep. If you spend the whole night finishing your pending tasks, then you are certainly evoking great health hazards. There are many health related irregularities which are caused by lack of sleep.

All of the above explanations prove that the benefits of managing your time are irrefutable. Life is all about accomplishments and enjoyments. Efficient time management is the only instrument which helps you find both. You can’t allow yourself to sink under the files of pending tasks and persistently overlook your family responsibilities or personal necessities. Adopt a proficient time management technique to lead a balanced and prosperous life.

Have you been unable to manage your time or excel in managing it? Please share your thoughts in the comments below!

For more articles like this, check out Healthy Reads. If you want to set a schedule to help you manage your time and health better, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 24, 2022 By Parwage Alam 3 Comments

10 Ways To Eliminate Bad Habits & Embrace Good Ones This Diwali

eliminate bad habits this DiwaliIt’s that month of the year when festivities start. We have just finished with Dusshera, an important Hindu festival, and now we are gearing ourselves for the Festival of Lights. Deepawali is celebrated on the occasion of gaining success over the bad (Ravana) and the returning of goodness. Bad Qualities could be the 10 heads of Ravana namely:

  1. Kama vasana (Lust)
  2. Krodha (Anger)
  3. Moha (Attachment)
  4. Lobha (Greed)
  5. Mada (Pride)
  6. Matsara (Jealousy)
  7. Swartha (Selfishness)
  8. Anyaaya (Injustice)
  9. Amanavta (Cruelty)
  10. Ahankara (Ego)

If we can eliminate the above bad qualities within ourselves, then we, in all likelihood, would end up being better human beings. Today, we have modern day demons in our life, which are making it unhealthy and lead us towards a bad and shorter life. This Diwali, let’s get rid of the modern day and olden days demons together!

10 Modern Day Bad Habits We Need To Eliminate This Diwali 

1. Smoking
I do not think I need to explain what smoking is? Smoking is responsible for several diseases, such as cancer, long-term (chronic) respiratory diseases, and heart disease, as well as premature death. You can read how smoking affects your health in the following articles:

  • Smoking is Injurious to health – http://goqii.com/blog/caution-smoking-is-injurious-to-health/
  • Effects of Smoking on your Muscles – http://goqii.com/blog/effects-of-smoking-on-your-muscles/

2. Alcohol and drugs
Today, most of us are used to late night parties-  be it an office party, a birthday party, a marriage anniversary or the likes. One of the most common beverage in parties is ALCOHOL! In any celebration, you’ll find a number of alcoholic beverages that flow like water and we tend to consume them without much thought. This leads to a number of health complications. These complications have been talked about at length in this article on the Effects of Alcohol on your Health.

3. Stress
Stress is one of the most understated evils of our time hiding under the veils of office work, relationships and other everyday affairs. You can name any lifestyle diseases and one of the reasons behind it, in most cases, is stress. Stress can also lead to weight gain! Keeping stress under control will not only help you stay calm and relaxed but also helps you keep your weight under control and lifestyle diseases at bay! So manage your stress well!

4. Unhealthy Eating Habits
We are well aware that we need to form good eating habits to stay healthy but do we really follow them? Its only after we have put on excess weight that we try to manage our diet or follow some sort of diet plan to reduce weight. Instead of doing that, isn’t it better to eat healthy before things go wrong? While you’re forming healthy eating habits, make sure that you are also aware of the habits that are destroying your health and correct them.

5. Laziness
There is no dearth of excuses to avoid exercises and make ourselves lazy. One does not realize that laziness leads us to a sedentary lifestyle and eventually to a shorter life. You don’t even need to do any strenuous exercises or hit the gym daily. Just basic walking, taking the elevator instead of stairs and moving as much as you can will help you stay healthy. The core idea is to keep yourself active and off the couch. If you still think you’re bogged down by chores and do not have time, you can turn your daily chores into workouts!

6. Denial (about our health – physical or mental)
Another dangerous demon is denial. People will go to any extent to not find out about their health. Most are generally ok not getting a health check up done. This can be quite dangerous. Getting regular health check-ups is imperative because many health conditions can be resolved if detected early.

7. Sleep
For a better health, you need sound sleep of about 6 to 8 hours. If you spend the whole night finishing your pending tasks or binge watching a show, then you are certainly walking into a health hazard waiting to happen. There are too many health related irregularities which are caused by lack of sleep. But, if you have a proper sleep, you can get rid of all your issues. If you find it difficult to fall asleep, try these breathing techniques or follow these tips for better sleep.

8. Enviornment
While celebrating Diwali, we all try to burst crackers that pollute the environment. If you breathe in such an environment, it will only affect your health. After Diwali, the pollution still persists and can affect the heart and brain. People with existing heart or lung diseases such as asthma, chronic obstructive pulmonary disease, congestive heart disease, or ischemic heart disease are at increased risk of admission to hospitals based on the severity of an already existing problem. Given these issues, it would be nice if we use eco friendly ways of celebrating Diwali.

9. Sweets and Immunity
Most sweets contain refined sugar, which directly impacts our immunity. Sweets are quite pleasurable to eat, but eating too many can negatively impact your health. Sweets often lack beneficial nutrients and are full of detrimental ones, including saturated fat, sugars and artificial sugars. Excessive sweet consumption can increase the risk of Diabetes, Crohn’s Disease and lead to tooth decay. Additionally, it can also reduce HDL cholesterol and bone strength. While you might not be able to avoid sweets, eat them in moderation and be smart about it!

10. Unsafe Sex
And the last demon on our list is unsafe sex! We are a nation that’s very uncomfortable talking about sex and this has led to the state where a lot of people are ignorant about safe sex. Unsafe sex can lead to Sexual Transmitted Diseases like HIV/AIDS or unwanted pregnancies. Always remember that you must use a condom. If you don’t have one at that particular time, use other forms of contraceptives, but remember that other forms of contraceptives do not guard against STDs. Prevention is better than cure!

So we hope you take stock of these modern day demons and eliminate bad habits this Diwali! If you need help conquering these demons, you can always find an ally in our team of experts waiting to guide and motivate you to live a healthier lifestyle. You can start by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Wish you all a happy, healthy and safe Diwali!

#BeTheForce

September 5, 2022 By Parwage Alam 10 Comments

8 Reasons Why You Need a Health Coach!

health coachHave you ever taken a year long subscription to a gym but barely gone twice before you decided to quit? What about one of those fancy weight-loss diets that never helped you cut out junk food? Is binge-watching episode after episode of a thrilling web-series while sacrificing sleep a daily routine? The real question is how many times have you lost motivation while trying to be your own health coach?

Let’s face it! Most people find it difficult to stick to a routine. Even if you do find the time to squeeze in a workout, are you doing it right? Are you eating the right food for your body type? Is your dietary intake in line with your health goals? There are many questions and more than often, being your own health coach can backfire in more ways than one.

This is where you need a health coach. A health coach is like a teacher who teaches and guides you in the right direction by helping you take decisions on the right food and exercise. Having a health coach does not only keep you accountable but also keeps you motivated!

8 Reasons Why You Need A Health Coach

  1. Discover Natural Remedies: Having a health coach who knows what they are talking about can help you understand symptoms of a sickness and help you with natural healing options. Imagine if the contents available in your kitchen and even normal food can heal you, wouldn’t you want to know?
  2. A Health Coach Is Your Friend: Life is increasingly fast-paced and monotonous. It is difficult to find someone who is willing to listen to you and your problems. Eventually, this kind of isolation and lack of communication can lead to increased stress levels. If you have a health coach, he/she is always there to listen to your issues and is well trained to counsel you in that particular situation. The coach in this sense is your buddy and is all ears to listen to your woes, ask the appropriate questions, and help you identify the root cause for your concern and help you resolve it.
  3. Responsible and Accountability: Research shows that 80% of the population who make health resolution on New Year’s, break them within 2-3months. With a bit of self-motivation, you can stick to your plans 1-2 or 3 months at best but after that, you tend to go off track. Now, if you have a health coach, you will be answerable to that person, which in turn will help you stick to your resolutions for a long time and eventually achieve your goal.
  4. Help You Understand Your Body: Leading an unhealthy lifestyle can be costly! Weight gain, loss of stamina, a weak immune system are just some of the banes. Imagine getting active, getting on a great diet plan but it doesn’t work for you! This is where a coach comes in and helps you identify the reason. It might be your body type and your body type might require a different approach.
  5. Increase Your Knowledge: All the nutritional tips, exercise routines and even techniques to sleep better can enable you to manage a healthy life on your own for years to come. Getting the right knowledge to manage your lifestyle is a gift that you can share as well. Knowledge is power and a health coach gives you the power to live an active, healthy and happy life!
  6. Setting Realistic Goals: We always set goals without knowing whether we will be able to achieve them or not. For instance, setting a target of losing 30kg in 2 months is not realistic. Can you achieve this goal with your current lifestyle? A coach can counsel you on setting more realistic and achievable targets based on your daily routine. Setting small targets to achieve a long-term goal is what a coach can bring to the table.
  7. Problem Solver: Can’t stop that sugar or pizza craving? Got a headache? A hangover maybe? Don’t know what mid-meal you should eat? Is whole wheat bread good for you? You just ate a cupcake! What should you do? Your coach will always be by your side to answer these questions, to assist and guide you through all your problems!
  8. Authentic Source of Knowledge: There is this rising trend of fake health news on the world wide web and it can be extremely dangerous! These fake health tips coax people into trying ridiculous things like eating banana peels or following something like beer yoga! Your expert coach can guide you with proper factual information and keep you from making mistakes that can harm you!

Most importantly, a health coach can motivate and push you to achieve your goals!

Can’t find a coach? Subscribe to GOQii and get your own personal coach available on chat or call. You can even tune in to GOQii Play within the GOQii App for LIVE sessions with experts in fitness, general health, yoga, emotional wellness and sexual wellness, to name a few. Place your health concerns in the hands of your GOQii Coach and make a positive lifestyle change! Subscribe here: https://goqiiapp.page.link/bsr

#BeTheForce

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