Fitness | GOQii

August 11, 2018 By Mohammed Tufail Qureshi Leave a Comment

All that you need to know about Creatine

If you regularly workout in the gym chances are that often you could get some sorts of advice in terms of what you should be eating, which is the right protein supplement that you should take etc etc..

Getting advice is one thing and but, nobody should take any supplement or put anything in their body without weighing the benefits and risks first. This goes for everything from beer to marshmallows to the amazing amino acid called Creatine.

Creatine is a combination of three different amino acids, glycine, arginine, and methionine. Creatine is a well known substance, and while it offers benefits in terms of muscle and strength gain, it can also generate an energy boost that assists muscle recovery and decreases muscle fatigue.

When you take creatine in the powder form – it is in your blood stream for about 1 – 1.5 hours. For muscle growth, the creatine must be absorbed into the muscles. If you are working out and deplete your creatine supply in your muscles and you have creatine available in the blood stream, your muscles can replenish their creatine supply from the creatine in your blood.

It is a naturally present nutrient in foods like meat, to some extent in certain types of fish but in low quantity. It gets stored in the muscle & regenerates ATP to produce explosive power output

Everyone from gym users, bodybuilders, power sports players to endurance athletes can see lean muscle gains, increased endurance, speedy recovery and improved performance with creatine

It is recommended to take creatine monohydrate with a simple carbohydrate source to help it absorb more quickly. A good time to take creatine would be right after your workout and early morning after waking up..Highly absorbed post workout and first thing in the morning.

On rest days, creatine can help muscle recovery and can be consumed early morning after waking up along with simple carbs.

Creatine draws water to the muscles, so if you are not drinking enough water, dehydration and muscle cramps occurs. Also, due to the accumulation of creatine in the small intestine, you may experience stomach pains, diarrhea, upset stomach. So drinking water and proper dosage is highly recommended.

Best taken in a cycle, 2 months on and 1 month off, 5 gms/day

August 10, 2018 By CHARMI GOGRI 36 Comments

Do’s and Don’ts of Yoga – Some RULES to bear in mind as you practice YOGA

An old friend asked me what is yoga? Her interpretation of people doing yoga was thus- people twisting and turning their bodies like pretzels, chanting and sitting like a statue, Is that Yoga ?

Well, I took this question as an opportunity to explain to my friend as well as many others about what is yoga and what are its basic dos and don’ts by writing this simple blog. My colleague Parwage has already written a piece yesterday on Yoga for the beginners: some myths and benefits and therefore will not delve deep into what is yoga. For novices however I will explain again that YOGA is a system- a holistic system of refining the body, the mind and the spirit in unison. Ultimately, it is well-being, peace and bliss. Yogic postures help strengthen the endocrine system and also bring the emotions under control through concentration and relaxation. This ability to remain in relaxed equilibrium has an important psychological effect.

Yogis, through their physical training, gradually learn to keep their psychological equilibrium unaltered to preserve a perfect psychological calmness in whatever environment they happen to find themselves. Yoga is the only way by which the highest objective in life can be attained. To decipher the great science and the benefits which it claims, it is essential to understand few basic do’s and don’t of YOGA which we often tend to neglect.

Do’s:

“Early to bed and early to rise makes man healthy, wealthy and wise” is a universal adage. Yoga practitioners should go to bed early, have a sound sleep and get up early in the morning, attend to nature’s call, wash the mouth and teeth thoroughly, take bath and start yoga in fasting mode. It can also be practiced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after full meals.

One could practice yoga even before bath but, after practice one should wait for some time and then take a bath.

Yoga should be practiced on a leveled floor in a room where doors and windows are kept open for air and light.

It is helpful in many ways to practice yoga in a place, where morning tender sunrays fall.

One should not practice yoga directly on ground, on cement or mortar floor. One should spread a carpet, a blanket or a clean cloth, sit on it and start yoga practice by facing east or north in the morning, west or south in the evening

One should practice yoga calmly without any haste or exhaustion. If one is tired he or she should rest for a while in a comfortable posture.

One should try to practice yoga everyday regularly, preferably at the same time.

While practicing yoga, one should concentrate on yoga alone and try to keep away the other thoughts.

During the practice of Yoga asanas, the dirt in the internal organs of the body is directed towards the urinary bladder, So soon after completing yoga, one should pass out the urine.

During yoga practice, if anyone feels to attend nature’s call, he must go and attend to it immediately. One should not hold it back forcefully for a long time. One should also not try to suppress sneezing, cough etc. If one feels thirsty one can drink a little water as well.

If one sweats during yoga practice, he or she should slowly wipe it out either by a cloth or with the palms. It is better if it dries up automatically in the air.

Pranayama should follow the asanas and meditation should follow Pranayama.

Always lay on your back after finishing postures. 2 to 5 minutes with relaxed breathing.

Movements should be slow in every case. Sudden movements should be avoided.

Dont’s:

Women should refrain from regular yoga practice during their menses or pregnancy. However, for them there are specific set of asanas to be done.

Don’t have a full tummy while doing yoga, wait until 2 to 3 hours after large meals.

Don’t touch (shower) or drink water for 30 minutes after doing yoga.

During illness, after operations, when there is a bandage either for sprains or fractures, one should refrain from Yoga Practice. They can resume yoga after consulting experts.

Don’t do strenuous exercises after yoga.

One should not practice yoga in unclean/smoky place and in areas with foul smell

Yoga should not be practiced in storm winds either

Just knowing the asanas in its correct form along with the basic knowledge of DO’s and DON’Ts would add much more value to your YOGA !!

August 9, 2018 By Parwage Alam 33 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.

August 3, 2018 By Anusha Subramanian Leave a Comment

GOQii Trail Challenge 2018: An Adventure Awaits!

Trekking as we all know is a fun activity. Spending multiple hours on the trail, climbing around boulders, rock hopping and ascending hills is a notion that is appealing to all of us. GOQii Trail Challenge 2018 (GTC) bestows upon you an opportunity to turn this notion into reality.

The scenic beauty of Mandangad, about 4 hours from Mumbai.

The trail challenge is all set to take place in Mandangad, about 4 hours from Mumbai, is scheduled to be held on the 24th of November. The course involves a 50-kilometer endurance walk, which must be completed within 18 hours, making the venture more exigent. GTC is an endurance walk exclusive for GOQii players. Non-GOQii players can download the app and register in order to participate. Every team should comprise of not more than two players, with each team having the freedom to walk for an NGO they resonate with. GOQii has teamed up with 6 NGO’s in order to put together this event, offering diverse tenets for you to choose from. The minimum amount to be raised by each team is Rs 5000, which excludes the registration fees of Rs 2500 per player.

Why should you choose to walk in GTC 2018?

GOQii has come up with such a property for the first time in its history. Accommodating over two hundred thousand GOQii players, we represent a vast diversity. GTC welcomes it’s player’s from all around the world, making you one of the many ‘citizens of the world’. Exciting stuff right? It’s not over yet.

We also present to you an exciting platform to meet and mingle with like-minded GOQii players. This fairly demanding adventure aims to push you towards a deeper sense of euphoria, which is attained, only when one breaks those physical and mental strictures they are bounded by. Here at GOQii, we focus on your logic as to why not and prove you wrong. Let me take a moment to quote a former U.S president, “The only limit to our realizations of tomorrow will be our doubts of today.” – Franklin D Roosevelt.

Breathtaking views all along the course.

For many of you, contemplating on making a difference to your lives, struggle to put a finger on where to begin. By walking this trail, you are supporting a cause, standing up for something you believe in and on the go promoting charities that do extensive groundwork. If you think this isn’t a good start for a new beginning, think again. Apart from the social causes, this event stands for, GTC provides you with a chance to stay healthy and fit in an unorthodox manner. If you are someone who is particular about achieving your goals more time-bound, GOQii Trail Challenge 2018 is definitely the trek for you. Let’s stop with the benefits now, are you really going to miss out on an opportunity to visit this rich reservoir of Bio- Diversity? This experience is surely going to provide you with that zest for life, you were looking for. Think no more. Pack your bags, put on those boots and remember to download the GOQii app.