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6 Tips and Tricks to Help You Stay Motivated

stay motivated

Motivation is tricky. At one moment you have it and the next it’s gone! The enthusiasm with which you started off on your goals wanes and soon you begin to realize that your inclination to work towards a goal has completely withered. We’ve all experienced this and we all know it can be difficult to stay motivated.

Motivation or the motive i.e. the needs, desires or wants within an individual which stimulates them to perform or work towards a goal pertaining to success, money, business or fitness, requires a little more than sheer enthusiasm. Let’s look at how we can stay motivated and accomplish what we set our minds to.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals which will outstrip your current lifestyle is more likely to disappoint you. You’re setting yourself up for failure. Make sure you set goals which you really want to achieve, which is not influenced by another’s opinion and wanting. The motive is to make your goals challenging and penalize you.

For instance, a realistic goal is “I will walk for 30 minutes for 3 days a week” or “I will cover 5000 steps a day in the beginning” instead of 1000 or 10,000 steps. 1000 steps is too less to achieve as a goal and will not give results whereas 10,000 steps is too tasking to begin with. 5000 steps or walking for 30 mins for 3 days a week is more manageable.

2. Break Goals into Smaller Tasks
The biggest hurdle starts with the mind. Many start by saying, “I have no time”. The key here is to break big tasks into smaller ones. For instance, a 30 minute exercise can be divided into 3 workout sessions of 10 minutes each through the day or with 2 varieties of exercises like walking for 15 minutes in the morning and 15 minutes of stair exercises at work.

3. Keep It Fun and Free of Distractions
Taking new routes while walking or including a small variation in your daily exercise routine will make it more interesting. In fact, you’ll look forward to these new routes. Try not to follow too many things at a time. Stick to your routine without getting distracted with the results others have achieved using different methods. This will confuse your body and demotivate you. Each body type is different and requires different methods. So don’t get distracted and stick to the plan suggested by your Coach.

A trick you can use is to go live on social media, as the pressure itself will push you out of your couch. Getting your family members into your journey is a big time motivation, especially kids who can give you an extra boost of energy to always try a little harder.

4. Reward Yourself
Treat yourself for reaching every milestone you’ve set, despite the hurdles! Rewards need not be a big cake or fancy items. It can be as simple as a message or a new pair of skipping ropes or dumbbells. Planning a reward ahead will do the trick as each individual’s rewards are very personal and should give meaning to your journey.  

5. Visualize Your Success
Having a mental picture of yourself in the next 6 months will help you stay motivated. As you can see what is possible, you work towards achieving it. Set photos of yourself, in which you think you were at your physical best, as mobile screensavers. Have a poster of your favourite stars, listen to motivational speeches and inspiring quotes that will motivate you to keep yourself going and remind you of your goals.

6. Knowing, Understanding and Challenging Your Shortcomings
Start with understanding your weak points, be it food or friends or fear of pain or weekends or anything that distracts you from achieving your goals. Plan wisely – always store healthy snacks at home and pre-plan your foods which will minimise leftovers and prevent boredom of having the same foods. Plan no food or no eating social plans with friends or choose to meet in salad counters or healthy food eateries. Any new exercise is sure to give you pains which will self-cure itself, so be prepared for it and also understand that there are no special measures to get over the pain. Learn to enjoy the sweet pain as it is going to improve your health in the long run.

Whether in a group or solo, the main motto is increasing motivation and a sense of fun and enjoyment all along the route. Consistency is important but without a bit of fun, it makes the journey troublesome. So always have a laughter session in the end or to begin the session next time.

We hope these tips help you achieve your goals! To get the right guidance, motivation and to stay on track with your goals, subscribe for GOQii’s Personalised Health Coaching here.

For more on living a healthy lifestyle, check out Healthy Reads.

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Role of Plant-Based Diets for Chronic Kidney Disease

Chronic Kidney Disease (CKD) affects millions worldwide and significantly contributes to global mortality and morbidity. As a non-communicable disease, CKD is characterized by a gradual decline in kidney function, which, in advanced stages, can result in the dangerous accumulation of fluids, waste products, and electrolytes, leading to severe health complications. Thus, it is vital to focus on prevention or at least delay the progression of this disease.

Diet plays a crucial role in managing and preventing numerous non-communicable diseases, including CKD. Recent research highlights the benefits of prioritizing plant-based proteins over animal-based sources to help slow down the progression of CKD. This article explores the significance of a plant-based diet for CKD patients, detailing its advantages and drawbacks. Let’s delve into the details of how adjusting your diet can impact kidney health.

Sources of plant-based protein

When you think of protein, your mind might immediately go to animal sources such as chicken, pork, beef, or seafood. However, a wide variety of plant-based foods also offer substantial protein, providing excellent alternatives for meeting your nutritional needs. Here is a list of plant based proteins

  • Lentils
  • Chickpeas
  • Peanuts
  • Quinoa
  • Almonds
  • Chia Seeds
  • Beans with rice
  • Barley
  • Oats
  • Potatoes
  • Green Peas
  • Walnuts
  • Pumpkin Seeds

The Benefits of Plant-Based Proteins

Protein is a crucial nutrient required for cell repair, muscle building, blood clotting, and hormone production. Typically associated with animal sources, plant-based proteins are increasingly recognized for their health benefits. Rich in fiber and low in saturated fats, these proteins offer a wealth of nutrients, including antioxidants. Consuming plant-based proteins can lead to improved heart and kidney health, weight management, and a lower risk of various cancers. Studies also indicates that diets high in plant-based proteins can improve blood pressure and cholesterol levels, thereby reducing the risk of kidney disease. These benefits make plant-based proteins an essential part of a balanced diet.

Why plant-based proteins?

Consuming animal proteins, particularly processed and red meats, has been linked to negative effects on vascular health and may contribute to the development of kidney diseases, many studies indicate. These proteins contain saturated fats, which are associated with inflammation. While occasional inflammation may not be harmful, persistent inflammation can escalate to serious health issues, including cardiovascular diseases, arthritis, and diabetes.

In contrast, plant-based proteins are less likely to cause inflammation due to their higher levels of antioxidants and lower saturated fat content according to research. This makes them a healthier choice in preventing chronic diseases. Moreover, foods rich in plant-based proteins typically contain more fibre than animal proteins. Fibre plays a crucial role in maintaining heart health, regulating blood sugar levels, and supporting the digestive system’s healthy functioning.

Plant-based diet: Pros and cons

Let’s look at the pros and cons of a plant-based diet:

Pros

  • As stated above, processed and red meat contain more saturated fat and sodium that can lead to kidney damage. Consuming plant-based proteins over animal proteins can reduce the risk of developing kidney diseases
  • Plant proteins contain Magnesium, Calcium and Vitamin C that help reduce the acid load in your meals and boost kidney function
  • Plant-based proteins lead to a healthy gut since they are high in fibre
  • Consuming plant-based proteins over animal ones helps lower the risk of high blood pressure and diabetes that contribute to kidney diseases
  • Studies have also suggested that the intake of plant-based proteins can reduce the risk of death from kidney disease

 Cons

  • Getting your proteins only from plant sources can develop Vitamin B12 deficiency, leading to neurological issues, severe anaemia, paralysis, etc.
  • Only a few plant sources are complete proteins, such as Quinoa and Soya Beans. Most vegan options are considered incomplete sources and do not contain all the vital amino acids your body needs
  • Due to their lower absorption rates compared to animal-based proteins, increasing consumption becomes essential for meeting dietary requirements when opting for plant-based proteins

Kidneys are vital organs in the human body. They remove toxins from the blood, control blood pressure, produce hormones, etc. However, CKD patients experience a loss of kidney function over time, which can raise the risk of heart attack, stroke, anaemia, and other severe health complications. While changing your food habits is a personal choice, including more plant proteins over animal proteins in your diet can help manage kidney diseases effectively.

Although more research is needed, there is growing evidence showcasing the benefits of plant-based proteins for your kidney health. You can source proteins from several plant-based foods such as seeds, nuts, legumes, whole grains, etc. However, remembering the drawbacks of plant-based proteins is equally important while planning your diet. Ideally, you must eat a variety of plant proteins to ensure your body gets all vital amino acids.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Improve your immunity with yoga

Interesting facts about yoga

Our immune system does a remarkable job of defending us against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system? Can some exercises help in improving our overall immunity? Yes! Certain yoga asanas can definitely help in improving our immunity if done on a regular basis!

How does Yoga boost immunity?

  • Yoga helps in stimulating the physiological systems directly linked to the immune system, i.e. the digestive, circulatory, endocrine and nervous systems.
  • It also helps in detoxifying and oxygenating the body and increases the circulation of lymphatic fluid. This fluid moves through the body, collecting bacteria and viruses, and filtering them through the lymph nodes.
  • Yoga helps in stimulating and balancing the body’s biochemistry through the thymus gland, and thyroid glands.
  • It largely helps in reducing stress and fatigue, two factors that compromise the immune system.
  • Also, it assists digestion, which improves the utilisation of nutrients and the release of toxins.

  1. Legs Up The Wall (Viparita Karani)

legs-up-the-wall-pose-viparita-karani

Viparita Karani is often called Legs-Up-the-Wall Pose. There are many benefits to inverting the actions in your body. When you put your legs up the wall with your pelvis, lymph and other fluids that can lead to swollen ankles, tired knees, and congested pelvic organs flow into the lower belly; this refreshes the legs and the reproductive area

Method to do it: Arrange your body on the floor in a way that your legs are up on the wall. Move your hips as close to the wall as possible, then start walking your feet up the wall until your body is in a somewhat L-shaped position. Make any adjustments to facilitate a more relaxing space – maybe place a pillow under your head, or let your arms rest on your belly or out to the sides. Focus on your breath, taking deep, slow inhales and exhales through your nose. Stay in the pose for at least 5 minutes for optimal benefits.

If your hamstrings are tight, bend your knees and bring your seat away from the wall to allow your body to relax into this pose.

Benefits: It helps in relaxation, facilitates venous drainage, increases circulation, soothes swollen or cramped feet and legs, stretches the hamstrings and lower back, and relieves lower back tension

Precautions: Avoid practicing this pose if you have:

  • Glaucoma
  • Hypertension
  • Hernia
  • Cardiac issues
  1. Cobra Pose (Bhujangasana)

Bhujangasana-2

This pose helps to stimulate the thymus, an organ located behind the chest bone that is responsible for the growth of T-cells (a type of cells that provide us immunity)

Method to do it: To get into this position, lie on your stomach. Place both palms under the shoulders. Draw your elbows towards your side body. Keeping the gaze down towards your mat, maintain a neutral neck. As you inhale, push down through the palms and lift the chest, engaging the core and lifting the quads off the ground. Top of the feet should still press into the ground. The neck remains neutral and the gaze stays on the ground.

Benefits: Cobra Pose will leave you feeling revitalized and will also provide a boost of energy after a long day of sitting in the same position.

Precautions: Common postural errors during this asana include overarching the neck and lower back. One recommendation is to keep the gaze directed down at the floor and focus on bringing movement into the area between the shoulder blades (the thoracic area, or middle back).

  1. Fish Pose (Matsyasana)

Fishpose-3

Matsyasana expands the chest and stimulates the thymus. This helps improve the body’s immunity level.  This asana allows the spine to be twisted all the way from the base of the spine to the very top. This asana tones the spinal nerves and ligaments, and improves digestion and also improve liver and pancreas health

Method to do it: The asana is a backbend, where one needs to lie on their back and lift the heart / chest area by rising up on the elbows and drawing the shoulders back. Lengthen the neck, and point the crown of the head toward the wall behind. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground

Benefits: This restorative pose helps open up the heart and lungs, breaking up congestion in the lungs and sinuses. When we sit hunched over our desks all day, our breath becomes shallow and stagnant. This is one of the best poses to access a deep diaphragmatic breath and helps balance an agitated nervous system.

  1. Downward Dog Asana (Urdhav Mukha Svanasana)

Adho Mukha Svanasana-4 - Copy

Method to do it: Stand on four limbs so that your body forms a table-like structure. Exhale and gently lift your hips, straightening your elbows and knees to form an inverted ‘V’. Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards. Press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel. Hold for a few seconds, then, bend your knees and return to the table position.

Benefits: This asana stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body. It improves the immune system, digestion, and blood flow to the sinuses, and allows congested sinuses to drain.

  1. Bridge Pose (Setu Bandhasana)

setu -5

Method to do it: Slowly lower the feet, keeping knees bent and feet hip-distance apart. Slowly uncurl the spine onto the floor and, when the head reaches the ground, relax completely as you exhale. On an inhale, press into your feet and raise the hips and lower back off the mat. Interlace fingers underneath you. Shift from side to side to get comfortable, and breathe deeply.

Benefits: This is a deep but gentle backward bend that opens and expands the chest area, and releases tension in the back, hips and shoulders.

A recent study found that practicing yoga can alter gene expression that boosts immunity at a cellular level! Regular practice of these yoga asanas can significantly boost your immunity and overall well-being. Start incorporating them into your daily routine, and you may notice a positive change in your health and vitality. Stay healthy, stay strong! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Common Reasons For Not Losing Belly Fat

Commons Reasons For Not Losing Belly FatBelly fat is not accumulated in a day or two. It takes several weeks and months of unhealthy eating and lifestyle to build it. When people finally decide to lose belly fat, the first thing they wonder is ‘Why am I not losing belly fat even after exercising so much and cutting down on junk food?’ There are several reasons for it.

Reasons Why You’re Not Losing Belly Fat

Here are a few common reasons why most individuals find it difficult to lose belly fat.

1. Eating Heavy Meals At One Time
Most people struggling with losing belly fat and weight loss are the ones who tend to have too much food at one time. The reason for this is largely either long gaps between the meals or skipping previous meal or if the person consumes food very fast. How is this related to belly fat?

When a person consumes food, it gets broken down to release/provide energy. Firstly, it will fill in the glycogen stores and then the excess calories that are not used up with good physical activity get converted into fats and the most common sites of fat storage is the belly, arms, thighs and buttocks.

When you are having food, only post 20-25 mins of eating, the satiety centers in the brain are activated and you feel full and satisfied. When you eat fast the satiety centers of the brain are not activated and you end up eating more. Small frequent meals and chewing your food thoroughly and eating mindfully is the key to control food portion.

2. Dinner Meals Are High In Carbs & High In Quantity
Due to a hectic schedule, the only meal that we have together with the family turns out to be ‘dinner’ and in turn, it ends up to be the largest meal with a variety of food that the entire family enjoys. Ideally, dinners should be light and should be high in proteins and less in carbs. This is actually vice versa of what is generally practiced.

The reason for the dinners to be light and high in proteins and less in carbs is that post dinner, we are not that active. Hence, there’s no real requirement of all the carbs for energy. The process of recovery of all the muscles that are used up throughout the day, the repairing of all the wear and tear happens during the night and that requires proteins, not carbs.

3. Physical & Mental Stress
This is only with regards to people who are excessively obsessed with exercise to lose belly fat. Excessive exercise leads to physical stress and thus, high cortisol levels. In case of mental stress, you might have noticed that the first thing you would choose is chocolates/ice creams or any comfort foods that are high in sugar or carbs for that matter. At this point of stress, the food gets broken down and is converted to fat and stored in your belly area. Exercise in moderation and keep yourself stress free by indulging in some yoga and meditation or your hobbies.

4. Consumption Of Processed Food
Do you have the habit of reading labels? Do pick one product that you eat the most and read the label today. Most of the processed or ready to eat food products are high in sugar, fat or refined carbs. They are extremely low in fiber as well. Even the fiber enriched product gives less than 2gm of fiber per serving. Read labels and choose wisely. The best solution here is to eat homemade food or you can try some variations to increase fiber intake by incorporating more veggies/fruits along with the main product.

5. Aerated Drinks
Products containing HFCS (High Fructose Corn syrup) or liquid glucose, that are present in all the aerated drinks like Cola, flavored sugar syrups, etc. do not get metabolized and are stored in the belly as fat, which is really tough to get rid off through just activities. Instead, opt for buttermilk, lemon water, coconut water, and fresh lime soda (salted) over the above drinks.

We hope this article helps you make better choices and avoid these common reasons for not losing belly fat. For more on weight loss, check out Healthy Reads or ask a GOQii Coach for guidance by subscribing for Personalised Health Coaching here.

#BeTheForce

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