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.

February 25, 2019 By Parwage Alam 1 Comment

Time Management Can Change Your Life

How Time Management Can Help You
Time 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:

(i) Those who work hard
(ii) 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.

Which brings us to the question, what exactly 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 to 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 Time Management 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. With proper time management, 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 my above explanations prove that the benefits of time management are irrefutable. Life is all about accomplishments and enjoyments and efficient time management is the only instrument which helps you to 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!

#BeTheForce

February 11, 2019 By Parwage Alam Leave a Comment

Top 10 Excuses To Avoid Being Fit and How To Overcome Them

Top 10 Excuses to Avoid Being Fit
Have you ever told yourself, “I’m going to stop this habit and start being healthy tomorrow” or after a night of binge-eating you promised to make healthier choices but never followed through? After forming unhealthy habits, we all understand the need to be active and healthy but most of us find it difficult to change our lifestyle. The reasons may vary from lack of motivation and time to older age and body aches.

Everyone has their own reasons intertwined with the realities of everyday life getting in the way of being more active. In today’s topic, I have highlighted the Top 10 Excuses People Make To Avoid Being Fit and How You Can Overcome Them!

1. I Don’t Have Enough Time
Not having enough time simply means that you need to make time. This can be as simple as squeezing in short walks throughout the day. Drive less, walk more. Select activities that require minimal time such as walking, jogging, or climbing stairs. Remember that every little step counts!

Look at it this way – If we can give 10 hours a day to earn wealth, we can easily give 30 minutes a day to be healthy.

2. I Think Exercise is Boring
Any routine when repeated day in and day out gets boring. It’s the same with exercise but it doesn’t necessarily have to be boring. Mixing up your routine can solve this issue. Try new workouts, exercise with a friend, join a local walking group or take up a team sport. Think back on physical activities you enjoyed as a child. Did you love roller skating, cycling, skipping, frisbee, tennis or jumping on a trampoline? Additionally, you can include a variety of exercises to avoid boredom. For example, you could try trekking and brisk walking instead of just walking on the treadmill.

3. Lack of Motivation
Try to watch one motivational video every day. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar. Once you are done with your workout, share it on your preferred social network so your well-wishers can appreciate your efforts, follow your progress and eventually boost your motivation levels. Invite a friend to exercise with you on a regular basis, Join an exercise group or class.

If you still think you are not motivated, join the GOQii Family. Our coaches and experts will motivate you to be the best version of yourself. You can even seek inspiration on GOQii Play within the GOQii App.

4. I’m Too Tired to Exercise After Work
No energy to exercise? But without exercise, you’ll have no energy at all. It’s a vicious cycle. Breaking the cycle with physical activity is one of the best gifts you can give yourself.

Exercising or being physically active doesn’t need to be difficult. You can wake up 30 mins early to exercise. A small run of 10-15 mins or cycling for 15-20 mins can go a long way in keeping you healthy. At work, you can even brisk walk or climb stairs during your lunch break.

5. I’m Too Lazy to Exercise
If the mere thought of a morning jog makes you feel tired, you need to change the way you think. Start by setting realistic expectations. If your mental bar is too high, you might give up without even trying. Whenever you notice that you’re having negative feelings about exercising, say “STOP!” in your mind then use positive statements such as, “Let’s do it” or “Stay focused”. Even a mantra in the form of a single word like “Focus” or “Go” can be helpful. Start with a walk around the block. Don’t give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually, you’ll no longer feel worn out.

Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy. Go for a walk in the morning, not as a physical activity but to enjoy nature. Start spending 1% of your day for exercise and gradually it will increase.

6. Fear of Injury
If you’re nervous about injuries, there’s literally no need to worry. Start with a simple walking program followed by a warm up and a cool down to prevent injury. As you become more confident in your abilities, add new activities to your routine. Choose activities involving minimum risk. You can also learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

7. I’ve Tried Earlier and Failed
Success never comes immediately. Based on certain factors, your progress might be fast or slow. Failure is just another step to success. Currently, if you are not involved in any exercise, start with the basics and gradually increase your intensity. Begin with small workouts and build up to more intense workouts when your body is ready. Set some realistic goals and remember why you’re exercising. Once you achieve your goals, reward yourself. It will keep you motivated. Don’t give up and keep moving forward. You’ll find success eventually.

8. ‘It’s too Hot’, It’s too Cold’, ‘It’s Raining’
There’s always something you can do, regardless of the weather. Don’t try to use seasons as your obstacles, rather, make them your opportunity. Use a variety of indoor and outdoor activities to choose from so that the weather can’t interfere with your exercise routine. With regards to the indoor activities, you can choose different exercises or routines such as the 7 Min Exercise, Tabata, 9 Min Exercise format, Ab format etc. If you are planning outdoor activities, try football, kabaddi, cycling, running, jogging or trekking. During monsoons, if you’re stuck in the market – go to a shopping mall and window shop. Choose weather-specific activities such as skiing or snow-play in winter or swimming in summer.

9. I Can’t Afford Health Club Fees
You don’t really need a club membership to be fit. Nature has already provided all the resources you need to get active. If required, you can use very simple, basic and effective props, like a Resistance Band, Bosu Ball, Yoga Mat, Kettlebell, Suspension Trainer, Swiss Ball, etc. Among all of the above – my favourite workout is with your own body weight. Here are some exercises you can incorporate in your routine: Push Ups, Jumping Jacks, Squats, Lunges, Plank, Mountain Climbers, Burpees, Pull Ups, Calf Raises, Sit-ups, and Jogging. Once you are used to it – try some variations and increase the intensity.

10. Too Much Traveling
Most people travel a lot and they always have an excuse that you are not getting enough time to workout. So for them, I have already written a separate blog. Please check: Stay Fit While Traveling.

One small drop can create a ripple in the water. Why do you think that one small workout isn’t going to make a difference? If you decide to achieve your fitness goal, no one can stop you from getting there. The first step is always the hardest but once you take it, there’s no stopping!

Can you think of better excuses? Let us know in the comments below and we’ll give you ways to beat them! Go forth and #BeTheForce!

November 6, 2018 By Parwage Alam 1 Comment

10 ways to eliminate bad and embrace good this Diwali!

It’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’ that is around the corner. Deepawali is celebrated on the occasion of gaining success over the bad (Ravan) and the returning of goodness. Bad Qualities could be the 10 heads of Ravan namely

Kama vasana (Lust)

Krodha (Anger)

Moha (Attachment)

Lobha (Greed)

Mada (Over Pride)

Matsara (Jealousy)

Swartha (Selfishness)

Anyaaya (Injustice)

Amanavta (Cruelty)

Ahankara (Ego)

If we can eliminate the above bad qualities within ourselves, then we in all likelihood would end up being a better human being. Deepawali is a time when we celebrate the triumph of good over evil.

Today, we have modern day demons in our life, which are making our lives 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.

Modern Day Demons:

Smoking: I do not think I need to explain what is smoking? 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 more about this in the following Blogs:

Caution: 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/

Alcohol and drugs – Today, most of 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…Any celebration and there is alcohol to celebrate it with or, in other words, there is beer, vodka, champagne, tequila, rum, whisky, etc…..flowing like water does. This leads you to several diseases.

You can read more about this at following Blog:

Effects of ALCOHOL on your health..? — http://goqii.com/blog/effects-of-alcohol-on-your-health/

Stress – Stress is one of the most understated evils of our time hiding under veils of office work, relationships and other everyday affairs. You just name any diseases and the reason behind that is stress.

You can read more about this in the following Blogs:

Avoid Stress: Lead a healthy and happy life! : http://goqii.com/blog/avoid-stress-lead-a-healthy-and-happy-life/

Five Simple Ways to Overcome Stress: http://goqii.com/blog/5-simple-ways-to-overcome-stress/

How walking helps to overcome stress? : http://goqii.com/blog/how-walking-helps-to-overcome-stress/

Unhealthy Eating Habits: We all know that we have to eat healthy to be fit, but how many of us follow this. Its only after we have put on excess weight and it dawns on us to find some diet plan to lose that excess weight. But, instead of doing that its better to eat healthily and follow the healthy lifestyle.

You can read more about this in the following Blogs:

Food Pyramid – Did you know? A guide to healthy eating with the Food Pyramid — http://goqii.com/blog/food-pyramid-did-you-know-a-guide-to-healthy-eating-with-the-food-pyramid/

Snacking options to carry – http://goqii.com/blog/snacking-options-to-carry/

Moderation – 365 days – http://goqii.com/blog/moderation-365-days-clean-eaters-be-like-cant-wait-till-my-cheat-day/

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 can read more about this in the following Blogs:

Barriers to fitness: http://goqii.com/blog/barriers-to-fitness/

For Ladies — No time for work out? Turn your daily household chores into your daily workout – –http://goqii.com/blog/no-time-for-work-out-turn-your-daily-household-chores-into-your-daily-workout/

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 is a very dangerous behaviour. Getting regular health check-ups is imperative because many health conditions can be resolved if detected early.

You can read more about this in the following Blogs: –

Geriatric Health Maintenance-A Systematic Approach – http://goqii.com/blog/geriatric-health-maintenance-a-systematic-approach/

Sleep: For a better health, you need sound sleep of 6 to 8 hours. If you spend the whole night finishing your pending tasks, which is a routine in almost everybody’s daily life then you are certainly evoking great health hazards. 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.

You can read more about this at following Blogs: –

Ways to improve sleep: http://goqii.com/blog/ways-to-improve-sleep/

Why and how much should your child sleep? : http://goqii.com/blog/why-and-how-much-should-your-child-sleep/

Enviornment: While celebrating Diwali, we all try to burst lot’s of crackers that pollute the environment. If you breathe in such environment it will only be a health hazard for the future. After Diwali, the pollution is much large that effects 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 already existing problem. Given these issues, it would be nice if we use eco friendly ways of celebrating diwali and think of other ways of celebrating Diwali.

Sweets and Immunity: Now a day’s all sweets contain refined sugar, which directly impact on our immunity. Sweets can be pleasurable to eat, but too much of them can negatively impact your health. Sweets tend to be lacking beneficial nutrients and are full of detrimental ones, including saturated fat, sugars and artificial sugars.

Sweet consumption leads you to Increased Diabetes Risk, Tooth Decay, Reduced HDL Cholesterol, Dieting Difficulties, Increased Crohn’s Disease Risk, Reduced Bone Strength,

You can read more about this in following Blogs: –

Eat smart this Diwali! – http://goqii.com/blog/eat-smart-this-diwali/

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 then use other forms of contraceptives but you must remember that other forms of contraceptives do not guard against STDs. Always remember that prevention is better than cure.

So let’s celebrate this by winning over all the bad qualities–HAPPY DIWALI!

August 9, 2018 By Parwage Alam 49 Comments

Yoga for the beginners: Some myths and benefits

Couple of months ago I had written a blog on meditation.(http://goqii.com/blog/author/parwage/). I now follow this written piece with a blog on Yoga which is also one of the ways to get stress free in your life and relax. I have been practicing Yoga for the last 8 years and have full faith in this form of exercise. Yoga can bring about positive changes in your life if practiced well. I personally feel the ‘Power of Yoga’.

Yoga is a precious gift given to us by our elders and can be practiced to better our lives. Originated in India, almost 26,000 years ago, Yoga is believed to have evolved during the period of the ‘Sat Yuga’, also called the Golden age. The term yoga can be derived from either yujir yoga (to yoke) or yujsamadhau (to concentrate).

While Yoga originated in India today, many people across the world practice yoga. Yoga in a way is helping many to achieve their physical fitness goal. Through this blog post, I would like to talk about the myths that are attached with Yoga and the benefits of Yoga for one and all.

A strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga has it on offer. Yoga helps you to achieve your overall fitness level. If you do follow Yoga regularly you are not just physically fit but, also mentally and emotionally balanced.

Ten minutes of yoga during the day can be a great way to get rid of stress that accumulates daily – in body and in the mind. This will also help you to achieve your inner peace. Some of yoga asanas are effective techniques to release stress.

Some myths regarding yoga :

There is only one type of yoga:Vinyasa is the most popular type of yoga right now and involves using your breath with movement. Hatha yoga is slower with more static postures. Power yoga is more strengthening and cardiovascular. These are just a sampling of the many available styles today.
Yoga requires time-commitment:If you give 10 min in a day daily to yoga, you can change your life.
Yoga is only for women: This is not true. It has been proven by many schools of yoga that one and all can practice Yoga
You have to be extremely agile: Yes, it’s true that there are some difficult yoga positions but, that doesn’t necessarily mean that you need to be super agile to practice yoga. Most postures can be modified to fit all skill levels or you can choose a position that isn’t so hard on the body.

Benefits of Yoga:

Yoga has both physical and mental benefits to the body and mind.

Health Benefits:

Physical benefits: Yoga improves flexibility and muscle joint mobility (Moving and stretching in new ways will help you become more flexible,).

Tones, strengthens and builds muscles; corrects posture; strengthens the spine (Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

Eases back pain; improves muscular-skeletal conditions such as bad knees, tight shoulders and neck, swayback and scoliosis; increases stamina; boosts immune response; stimulates the glands of the endocrine system; creates balance and grace; improves digestion and elimination; increases circulation; improves heart conditions; improves breathing disorders; decreases cholesterol and blood sugar levels.

Mental benefits:

Mental Calmness, Stress Reduction, Body Awareness

Asanas are good for developing coordination and helps to improve your concentration levels and memory. Regular practice can enable young people to keep their natural flexibility for many years. There is no age bar for Yoga.Yoga allows each and everyone who is practicing it to retain mobility and relieve problems such as arthritis and poor circulation. During pregnancy, yoga promotes good health in both mother and the unborn child. Yoga asanas lessen the effects of problems such as overweight, backache, and depression.

Here are some Yoga Asanas for the Beginners:

Mountain Pose (Tadasana) :Stand tall with feet together, shoulders relaxed, weight evenly distributed between your soles, arms on the sides.Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Facing Dog (Adhomukhasvanasana): Get on all fours with your hands and knees and shoulder-and-hips-width apart. Walk with your hands a few inches forward and spread the fingers wide, pressing the palms into mat. Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. Hold for 3-4 full breaths.

Warrior Pose (Virabhadrasana): Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down. Bend right knee 90 degrees, keeping the knee over the ankle; gaze out over right hand. Stay for 1 minute. Switch sides and repeat.

Tree Pose (Vriksasana): Take mountain pose. Then shift your weight onto your left leg. With your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in a mountain pose. Be sure to repeat with the other side.

Bridge Pose (Setubhanda): Lie on the floor with your knees bent and directly over the heels. Place the arms on your sides, palms down. Exhale, then press feet onto the floor as you lift your hips. Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to the floor, bringing chest toward chin. Hold for 1 minute.
Make it easier: Place a stack of pillows underneath your tailbone.

Triangle Pose (Trikonasana): Take warrior pose on your right side without lunging into your knee. Then touch the inside of your right foot with the outside of your right hand. Reach up to the ceiling with your left hand. Turn your gaze toward and pass your left hand to stretch your back. Don’t forget to repeat it on the other side.

Upward Facing Dog (Urdhvamukhasvanasana): Lie face down on the floor with your thumbs under shoulders, legs extended with the top of your feet on the floor. Tuck your hips downward as you squeeze your glutes. Keeping your shoulders down, push up and lift your chest off the ground. Relax and repeat.

Pigeon Pose (Ekapadarajakapotasana): Start in a push-up position, your palms under your shoulders. Place your left knee on the floor near your shoulders with your left heel by your right hip. Press your hands to the floor and sit back with your chest lifted. You can also lower your chest closer to the floor for a stretch. Try it on the other side.

Child’s Pose (Balasana): Sit up comfortably on your heels. Roll your torso forward, bringing your forehead to rest on the bed in front of you. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you. Hold the pose and breathe.

What are you waiting for, get up, plan your day and bring Yoga into your lifestyle and stay stress-free lifelong.