January 19, 2023 By Saba Mirza 3 Comments

How to Set SMART Goals and Achieve Them

As a lifestyle coach, I often hear people complain about how they have been working on their health goals, but not getting anywhere. Most times, they aren’t able to achieve that “perfect target” is because they are either confused about the target they want to set or don’t know how to plan a strategy to achieve that goal. The simple solution is to plan SMART goals.

What are SMART Goals?

SMART is an acronym which was first used by George Doran in a Management Review Magazine in 1981. It gained popularity not just in companies but, also in other relevant fields including health and fitness.

SMART stands for:

Specific
Measurable
Achievable
Realistic
Time bound

In essence, a SMART goal is a simple formula which helps you define your goal clearly, focus your efforts, and utilize your time and resources productively to increase your chances of achieving a particular goal successfully.

How Do We Achieve It?

1. Specific
Your goal should be clear and specific! It is crucial to focus your effort towards one point and feel truly motivated to achieve it. When planning the goal, ask the five “W” questions, namely:

What do I want to accomplish?
Why is it important to me?
When do I want to achieve this goal?
How will I achieve this goal?
Which resources will help me in achieving them?

For example, a general goal would be ‘I want to get a toned body’. While a SMART goal would be ‘I want to join a Zumba class near my house and I will go there 4 days a week to improve flexibility and muscle strength’.

2. Measurable
It is important to measure your goals in order to track your progress regularly and feel motivated. Assessing your progress with specific indicators at regular intervals helps you stay focused and feel the thrill of getting closer to your goals. In fact, it even helps you change your strategy if needed. To make a goal measurable, ask:

How many/much?
How will I know when it is accomplished?
What is the indicator of my progress?

For example, building on a specific goal, we will add, ‘I will join the Zumba class near my house for 4 days a week to improve flexibility and muscle strength. I will aim to lose 1kg of body fat weight every 15 days’.

3. Achievable
Ensure that your goal is achievable. While it should stretch your abilities enough to make you feel challenged, it should also be possible to achieve. An achievable goal should answer the following questions:

How can I achieve it?
Do I have the proper resources and capabilities to achieve the goal? If not, what am I missing?
Is the goal approved by experts in that field?

For example, setting a goal of reducing 4-5kg weight in one month may not be achievable and neither advisable by health professionals because of its harmful effects on the body. It can also demotivate you if you don’t achieve that goal.

4. Realistic
Keep your goals realistic! It should be practically achievable, given the resources and time available to you! A realistic goal should fulfil the following criteria:

Is the goal realistic and within reach?
Is the goal reachable given the time and resources?
Am I able to commit to achieving the goal?

For example, setting a specific goal of attending Zumba classes seven days a week may not be realistic if you have other commitments towards your family or professional life!

5. Time-Bound
Your goal should also have a specific deadline. This is to ensure that you have a well-defined duration to work towards it. Making your goal time-bound can also prevent the goal from slipping down your priority list.

A time-bound goal should answer the following questions:

When?
What can I achieve from six months now?
What can I achieve from six weeks now?
What can I achieve today?

For example, building on our goal above: ‘I will join a Zumba class from October 1 near my home. In order to improve muscle flexibility and strength, I will workout 4 days a week. Every 15 days I will target 1kg weight loss! By the end of October, I will have realised my goal if I lose 2kg of fat weight over the course of the month’.

As Bill Copeland has quoted, ”The trouble with not having a goal is that you can spend your life running up and down the field and never score!” So choose your goals SMARTly and get set to hit the bull’s eye!

What are some of your long-term and short-term health and fitness goals? Are they smart goals? Let us know in the comments below!

For more on goal setting and healthy living, check out Healthy Reads. To get started on your resolutions, sign up for GOQii’s Personalised Health Coaching and let our experts guide and motivate you!

#BeTheForce

December 26, 2022 By Saba Mirza Leave a Comment

Simple Tips to Keep Your Holidays Healthy and Fun

The holiday season is upon us! These next few days have celebrations after celebrations and it is also a time when most people choose to get married. With multiple weddings, get-togethers, picnics, outings or even vacations, how does one resist eating and not skip a workout? You don’t essentially need to be a monk. You can still enjoy and keep your holidays healthy! Here are some simple tips to help you keep your holidays healthy as well as have some fun at the same time!

On a Road Trip

Pack some homemade stuff to eat on the way. Have sandwiches made with multi-grain breads or whole wheat breads, plain or vegetable idlis, homemade cookies, cupcakes for kids, veg upma, boiled sprouts salad, chickpeas and so on.
Take a variety of seasonal or your favorite fruits. Carry nuts as well to curb hunger pangs that usually arise out of boredom.
Avoid roadside high-calorie, unhealthy foods! They are unhealthy and sometimes even unhygienic depending on where you eat from. Eating these in moderation also won’t help!
Keep yourself well hydrated. Keep drinking plain water. Carry juicy fruits such as watermelon, litchi or even better – coconut water or lemon juice.
Avoid aerated, sugary drinks and caffeinated energy drinks as they are high in calories and provide zero nutritional value. They will dehydrate your body making you feel thirstier.

On a Long Vacation Away From Home

Again, with a few careful steps, you will be able to keep your holidays healthy and indulge as much as you want!

Moderation is key! While in a new city, you definitely want to try the new and unique delicacies the place has to offer you. Eat them all! Just choose wisely and maintain portion control. You can achieve this by leaving the hotel with a filling and healthy breakfast.
Eat fruits and healthy drinks which will keep you full when you travel/explore. Avoid overstuffing yourself.
While sightseeing, prefer walking or cycling wherever you can. It is a fun way to burn calories and cover more ground.

While Attending Parties

As a rule of thumb, don’t go too hungry or too full! Too hungry will make you overeat and too full will not allow you to savour the taste of all the delicacies that might be there!
Just eat some healthy snacks before leaving. Something like a salad, sandwich or fruit.
Don’t eat while meeting and talking to other guests. You will lose track of the food you’re eating. Finish your conversations and then eat carefully and mindfully!
Opt for healthier alternatives like green salad over a Russian salad or grilled items over fried items or fruit desserts over rich, creamy desserts.

Remember not to skip exercising. You can do a light workout when you wake up or when you get the time. Keep a resistance band handy as there are many exercises you can perform using one. If you need expert guidance, join our live, interactive sessions on GOQii PRO within the GOQii App. You can even reach out to a GOQii Coach for tips by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Play it safe and play it wisely! If you keep everything in moderation and stick to healthy alternatives and exercise, you can make your holidays healthy and fun!

#BeTheForce

November 16, 2022 By Saba Mirza Leave a Comment

Tips to Get Rid of The Winter Itch

Do you experience this sudden itching sensation during winter? There’s in fact, a term for it – it’s called the Winter Itch! Generally, it is more prominent on your lower legs, arms, hands, abdomen and areas of friction like the soles and ankles. It is caused by dryness of the skin due to cold weather. When humidity levels drop, the dry and cold weather cause loss of water from the superficial layer of the skin (epidermis).

Itching is the key symptom of dryness. If left untreated, the Winter Itch may lead to scratching which can cause a breakdown of the skin layer, creating complications such as Eczema, Bacterial Dermatitis, Cellulitis, etc. Fortunately, the Winter Itch is just a beginning and can be prevented and treated with some simple measures.

Tips to Reduce the Winter Itch

Coconut Oil: The saturated fatty acids present in coconut oil are natural emollients which moisturize the skin by filling the gaps in dry skin, making it smooth. It significantly improves skin hydration and increases the lipid layer in the epidermis. It is one of the safest moisturizers which can even be applied to sensitive areas of skin like underneath the eyes or around the mouth.
Oatmeal Bath is an age-old remedy which has found its scientific backup from various research studies. Colloidal oatmeal is anti-inflammatory and rich in antioxidants. It helps in reducing inflammation, soothes the skin and binds with it to make a protective barrier. Make sure the water is warm and not too hot so that it doesn’t make the skin drier. You can make your own colloidal oatmeal at home by blending raw oatmeal finely in a food processor. Do apply a moisturizer after taking the bath to lock the protective barrier.
Peppermint Oil: Peppermint, the essential oil, contains menthol and is found to be quite effective in treating itchy skin. Its cooling effect instantly soothes the skin and reduces the urge to scratch.
Aloe Vera Gel: Aloe Vera is a natural coolant and moisturizer which you can easily grow in your kitchen garden! Clean and wash the Aloe Vera before applying to avoid any pollutants and dust particles. Aloe Vera’s wound healing property may help in quickening the healing of broken, rough patches of skin. You can mix it with essential oils like mint oil, jojoba oil and coconut oil as well to enhance its effectiveness!
Honey: Because of its anti-inflammatory, moisturizing and healing properties, honey is found to be quite effective in reducing skin itching and irritation. You can directly apply it on the affected part, keep it for a few minutes and wash thoroughly!
Apple Cider Vinegar: According to some studies, taking a bath with Apple Cider Vinegar mixed warm water has been found to be very soothing and hydrating for the skin. It is particularly helpful in relieving an itchy scalp. Dilute the Apple cider vinegar in water with 1:1 ratio, apply to the scalp and rinse thoroughly after drying with warm water. The acetic acid present in it makes it a natural wound healer and disinfectant.
Consume Antioxidants and Omega 3 Fatty Acids: Winter Itch is more prominent on damaged and unhealthy skin. Foods rich in antioxidants can minimize the damage from toxins and help the body make more healthy cells! Antioxidants are abundantly present in seasonal fruits and vegetables available during the winter season. Some of them include berries, carrots, beans, peas, tomatoes, lentils, etc. Foods rich in Omega 3 fatty acids like fish, seeds and nuts contribute to healthy and glowing skin!

Some additional measures you can take include:

Avoid hot and long baths
Use a gentle soap and mild cleanser
Avoid direct contact of the skin with certain materials which can irritate the skin. For instance, woollen cloths and nylon among others. Instead, wear natural, breathable material like cotton
Try using a humidifier at home
Keep yourself well hydrated by drinking a good amount of water

We hope these tips help you relieve the Winter Itch and keep your skin glowing and healthy! How do you deal with the Winter Itch? Let us know in the comments below.

For more tips for the winter, check out Healthy Reads or speak to a certified expert directly by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

July 5, 2022 By Saba Mirza 2 Comments

6 Ways To Keep Your Kids From Falling Sick During Monsoon

You can’t deny the fact that children love the monsoon. The sheer joy of getting drenched or playing a game of football on a mucky field is an out of the world experience for them. Whereas for parents, it brings in a little worry. How can you keep your kids from falling sick during monsoons?

During this season, you can often find an increased rush at a pediatrician’s clinic and pharmacies while attendance at school slowly drops. Many new parents aren’t aware that with a few disciplinary measures and conscious effort, we can keep our kids from falling sick and enjoy the monsoon to the fullest.

Tips To Keep Your Kids From Falling Sick During Monsoon

Here are a few simple yet effective measures and home remedies to help you keep your kids from falling sick.

1. Keep Them Hydrated
Frequent intake of water is needed to flush the toxins accumulated in the body out. Ensure that your kids are drinking clean, filtered water. Contaminated water is the most common reason for monsoon infections. Keep their sippers and water bottles ready with boiled or filtered water well within their reach. If the weather is cold, encourage them to drink lukewarm water as cold water can cause mucosal spam in the respiratory muscles which can make it prone to various respiratory disorders like throat infections, cold, cough, etc.

2. Appropriate Clothing and Footwear
Plan their outfits according to the weather. For instance, during humid days, make them wear loose cotton clothes. This will help their skin breathe without obstructing sweat glands. On cold, rainy days, warm clothing is a must. For a rainy outing, apart from an umbrella and a raincoat, don’t forget to make them wear knee or calf-length gumboots which can prevent their feet from catching infections from collected rainwater on the road or the park.

3. Keep Your House Free of Mosquitoes
Along with netting your windows and doors, ensure that you avoid any kind of water logging or storage in and around your house. This includes swimming pools, flowerpots, coolers, etc. Accumulated water is the most common breeding ground for mosquitoes. This can help your kid steer clear of dengue and malaria which are common during monsoons.

4. Nutritious, Well-Balanced Meals and Healthy Snacks
Restrict the intake of street food as much as possible. Not just street food but also ordering from restaurants as rampant incorporation of infected vegetables or infected water are very high during this season. These are primary sources of illnesses during monsoon. Give your kids freshly made, home-cooked food and nutritious monsoon snacks such as steamy masala corn, roasted groundnuts, sandwiches, etc. You can also opt for healthy snacking options designed specifically for kids from the GOQii Health Store within the GOQii App.

5. Maintain Personal Hygiene
Regular baths, cutting nails, keeping yourself as well as the kids dry and cleaning/washing the hands before eating are basics. Apart from that, keep the house clean and sanitized at all times. These small measures go a long way in keeping monsoon bacteria and viruses away!

6. Boost Immunity With Superfoods
Include Vitamin C rich food daily in your kid’s routine. Squeeze a lemon in their curries or snacks. Give them steamed/stir-fried sprouted pulses as snacks. Make their meals and snacks vibrant i.e. colourful veggies such as cucumber, carrot, tomatoes and seasonal fruits for antioxidant power! Antioxidants in these will help destroy harmful toxins accumulated in the body. More colour in food means higher detoxification rate and a stronger defense against infections.

Instead of getting attracted towards commercial probiotics, look for the richest probiotic in your kitchen. Give them curd along with meals. Blend it to make Lassi or a smoothie with fruits. Don’t forget to incorporate Turmeric Milk at bed-time as Turmeric is an effective anti-inflammatory agent and an immunity booster.

Ginger, a naturally potent antibiotic and antiviral, is very effective in fighting the infections of the gut such as Typhoid. Give it mixed with honey or boiled in water with Tulsi (Holy Basil) and mint leaves. Asafoetida (Hing) is also very effective in strengthening gut health and treating different gastrointestinal infections. Add it to Pulses (Dal), curries or while cooking vegetables.

We hope these tips to keep your kids from falling sick this monsoon were helpful! Do you have special remedies you use to help your kids recover or stay healthy? Share your thoughts in the comments below!

To help your child get healthier and monitor their vitals on the go, you can opt for the GOQii Smart Vital Junior. It helps you track their vitals, step count, sleep patterns, etc. and you also get a personal coach who can monitor these activities and suggest changes. Explore all the features of the Smart Vital Junior here: https://store.goqii.com/smartvitaljr

#BeTheForce