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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.

January 6, 2022 By Parwage Alam Leave a Comment

6 Ways To Track & Achieve Your New Year Goals

New Year GoalsWe are in the first week of the first month of 2022 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 

September 13, 2021 By Parwage Alam 12 Comments

How to Turn Household Chores Into a Workout

Household chores into workout

Taking care of the house is a never-ending job! I still remember my mother being so caught up with household chores that she never got the time to workout. One day when I got home after working out, I saw my mother doing the regular housework and an idea struck me! What if we can turn daily household chores into a workout routine?

Benefits of Turning Household Chores Into a Workout

Most people struggle with the fact that due to the lack of time, they skip working out. If you turn household chores into a workout routine, you’re killing two birds with one stone. You find your chores as well as get a good, light workout.

Like any other physical activity, housework can tone muscles if done correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness levels, especially for those who do little or no physical activity or are just getting started. To top it off, this can help you break the monotony of routine and add a little bit of fun to completing chores.

Here’s How You Get Started

  1. Lunges (Vacuum Cleaning): While using the vacuum cleaner, you can walk in a lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) and the hamstrings as well.
  2. Squats: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. A Squat is an exercise that primarily trains the muscles of the thighs, hips and buttocks. It also works the quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, and strengthens the bones, ligaments as well as the insertion of the tendons throughout the lower body
  3. Make Sweeping Movements: Instead of cleaning haphazardly when scrubbing glass doors or cleaning windows, make long, sweeping movements. For instance, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strength of your arms.
  4. Sweeping: While sweeping, tuck your stomach and oblique muscles in, keep your back straight and bring the bristles of the broom as far as possible and pull in.
  5. Dance on the Beat: Turn on the music system while doing household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat. If you’re wondering how dancing helps your health, click here.
  6. Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times. Trust me, this is a really great exercise for your hamstrings, provided you keep your back straight. You can simulate your own step aerobics session this way!
  7. Loading the Washing machine: When you are loading or unloading your washing machine, just twist and move more. This movement will help to strengthen your core.
  8. Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.
  9. Take a Swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent! Swing away to beat out the dust and dirt. Performing this activity will help you involve more muscles than vacuuming alone and help you get some fresh air as well.
  10. Always Prefer Stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help of machines!

What are you waiting for! Make your household chores something to look forward to by turning them into a workout. Try this for a week and let us know if you see any changes. Leave your thoughts in the comments below!

For tips on exercising and workouts, check out Healthy Reads or sign up for live GOQii Pro Classes hosted by experts who will guide and motivate you every step of the way! Download the GOQii App now to get started.

Get Active and #BeTheForce

September 2, 2019 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.

A health coach, who is an expert with proper certification can guide 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.

Here are 8 reasons why having a health coach is good for you!

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!

#BeTheForce

February 25, 2019 By Parwage Alam 2 Comments

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

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