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Customized Postnatal Health Plan with GOQii

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Being a mom in today’s world, involves juggling a job, your chores, errands and ofcourse your family. Squeezing in some “me time” among the hustle and bustle seems close to impossible with all tasks already laid out on your schedule. But as the tale goes, catering to your health and throwing in some exercise goes a long way in assisting you with all that is lined up in your daily to – do list. We can help you build a customized postnatal health plan for shedding weight, which includes a diet and exercise plan. You will be able to interact with a doctor, who will be able to assist you with your postnatal health.

Making You A Part Of Your Day

Formulating a good exercise regime is vital to attain fitness goals. It is always good to get in your daily routine first thing in the morning. While a day is full with meetings, and other household tasks, there is a very good chance you may neglect a workout or find an excuse to skip it. Working out in the morning, not only gets your daily exercise out of the way, also sets up your tone for the rest of the day. It boosts metabolism and also the endorphin released helps to spike up your mood and increase energy levels.

Another important fact to keep in mind is that a nutritious diet assists in reaching your fitness goals. Finding time to prepare meals to attain a balanced nutrition is sometimes difficult. You should incorporate essential nutrients in every meal that you take. After delivery it is often paramount to lose the additional pounds you have packed on during pregnancy. In the first few months post delivery, the weight sheds off quite effectively, couple in breastfeeding, and moms note a constant reduction in their weight. However, with time a plateau is attained, and pushing forward to lose more weight is where new moms struggle the most.

A diet conducive to weight loss consists of minimally processed carbohydrates and fat, and a diet rich in fibre, protein and high energy carbohydrates. While the former provides almost zero nutrition, the latter is packed with energy boosting components. This usually includes food like fruits, fresh green vegetables, high fibre carbohydrates in the form of brown rice, pasta and bread and  protein sources include eggs, lean chicken, fish and legumes.

While all these are essential, putting plans into action is where the real conflict lies. A few tips include:

  • Setting a plan in writing: This makes you accountable and more likely to complete it. Noting it down as a task rather than a lingering thought will help you accomplish it daily.
  • Enlisting assistance: It is never a shameful thing to admit that you need help. Ask your spouse, friends and family, to help you with household chores and looking after your little one. Making time for yourself is crucial in order to look after your family.
  • Set realistic goals: While we all wish we looked a certain way, having a clear idea of what is achievable goes a long way. Start with a kilogram a week, and in no time you will find that you are able to achieve more than you set out to in the first place.
  • Choose what works for you: Be it a fitness regime or a diet, use what works for you. There are a plethora of options out there, when it comes to food as well as exercise regimes. Feel free to experiment and mix it up. Ultimately you will find something that suits you.

GOQii is teaming up with Babygogo 

We are giving 10 lucky moms a chance to win GOQii 3 Month subscription with free fitness tracker band. To become a contender, starting from the 14th of November; you will have to be the mom with the best answer of the day on the Babygogo app. Answering the queries with the most informative answer automatically puts you in the running to become the mom with the best answer for the day. So go ahead and send in your answers to the queries on the Babygogo app, and stand a chance to win this exciting opportunity towards a healthy and happy you.

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What is Coaching, Anyway?

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GOQii’s mission is to provide global access to health professionals who can help you to reach your best health potential. To do that, GOQii has cultivated a community of health coaches to help you on your journey towards better health habits and (by extension) a better quality of life.

Just one thing, though….

What is a health coach?

Is it, like…a guy who is going to blow a whistle at me and tell me what to do throughout the day?

Nope.

Oh…so it’s someone who is just going to tell me what to eat and when?

Not….exactly…no.

Well – what the heck is a health coach, then?

Coaching is a relatively new vocation so far as vocations go. A purist working in an organization like the International Coaching Federation would say that coaching is:“A professional who will partner with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential.”

Huh?

Basically…using this definition – a coach is intended to facilitate a relationship whereby YOU make the decisions about what goals YOU want to commit to. The coach is there to help ask the right questions to help you land on the appropriate goal. The coach is there to provide insights about the patterns he/she notices about what you are doing now. Finally, the coach is there to provide accountability for you by checking in on you regularly and asking about the goals you set in motion.

They use skills like Motivational Interviewing (an evidence based approach that helps people navigate confusion and ambivalence about changes they want to make in life) as well as visualization exercises and Socratic questioning.

So..then…what is a health coach?

A Health Coach is someone who integrates the skills and techniques of coaching (motivational interviewing, socratic questioning, etc.) alongside health education (giving you information that you may not know in order to help you make habit changes that are appropriate for the kinds of results you want to have).

Your GOQii coach is a health coach. They are trained health professionals who are qualified to give you information if you need it. BUT -the philosophy we follow, here, at GOQii is as follows:

  • Most people actually already know what to do – the challenge is in implementing it. They really just need accountability
  • Health isn’t about revamping your entire nutrition plan or following complex exercise routines all at once. It’s about making sustainable changes over time that turn into life-long habits and evolve into robust health in the long-term.
  • YOU know what you need better than anyone. Our job as your coach isn’t so much to tell you what to do as it is to help you unlock your own potential.
  • Yes – occasionally, you really do need some information. You might have read an article about health that confused you. You might not be sure about the next best step. If that is the case – we can and will help you by providing options for first steps – but at the end of the day, YOU are in charge. YOU decide.

So What Will Your First Coaching Call Look Like? 

  1. First, your coach will ask you what your long-term BIG PICTURE goal looks like.
    • What do you want to see change in the next year?
    • What kinds of people do you envision spending your time with?
    • What kinds of actions do you want to be doing?
    • EXAMPLE: “I want to be able to run a marathon by the end of the year.” or “I want to lose 40 pounds by the end of the year.”
  2. Second, your coach will ask you your
    • What will that change get you that you don’t have now?
    • What is motivating you to make that change?
    • EXAMPLE: “I used to love  I felt empowered by it. And lately, I haven’t felt very empowered. I want to feel that way again.” Or “I want to lose some weight so that my knees don’t hurt as much. I am struggling to keep up with my little 3-year old. I want to be able to play and run and hide and seek right along with her. I feel like my current weight is making that challenging for me because exercise is causing me physical pain.”
  3. Third, your coach will get you to identify a check-point to try and commit to in the next month.
    • In the next month, what would indicate to you that you were moving in the right direction?
    • How far do you want to try and be toward that long term goal by the end of the month?
    • EXAMPLE: “I want to be able to run at least 2 miles without stopping.” Or – “I would really like to have lost at least a couple of pounds by the end of the month.”
  4. Fourth, your coach will help you to take that goal and frame it into actions. It’s one thing to say you want to run a marathon. But that takes practice. Sure you might want to lose weight. But both of those things are Now you need to figure out which actions you want to take to get you there!
    • What is a specific action that you can take between now and next week that will move you toward your monthly check-point?
    • How will you monitor your progress on that?
    • How might you arrange your environment to optimize your success?
    • Who will you recruit as your support for that goal?
    • How will you reward yourself every time you engage in this behavior?
    • EXAMPLE: “I will make a commitment to run 20 minutes per day at least twice this week. I’m not sure, yet, how long I can go without stopping. But I will run/walk both times and push myself as far as I am comfortable. To monitor my progress, I’ll check in with the GOQii app and check it off on the list when I have completed my task. In order to assure that I run….I will put my running clothes out the night before so that I do it first thing in the morning. I’ll keep my GOQii coach for support, and I will reward myself after my run by allowing myself a download of a song on my music device or will download a new audiobook every time I complete the weekly goal.
  5. Fifth – your coach will wind up the conversation by summarizing what you have committed to. He or she will ask if you have any questions or are in need of any resources. Perhaps you are looking for some workout videos that are free. Or maybe you are looking for a quick and easy breakfast recipe that you might look at after your run. Whatever the case, your coach can help point you in the right direction and hold you accountable. And after wrapping up, your coach will set a follow-up appointment with you for the following month.
  6. Finally – your coach will follow up with you every day during the week via text to make sure you have all that you need. If you have questions along the way, you can reach out. If you feel like you’re struggling to find the motivation, your coach can help you identify what will get you back in the game.

Make no mistake – You are always the one in the driver’s seat. But your coach is there to be your copilot along the way. Your coach will help guide you along your journey and hold you accountable to the habits you want to put in place in order to get to the destination you ultimately want to get to.

Good luck – and Be The Force!

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Joy of giving

 

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Have you ever realized how elated you get when you give? Giving is indeed one of the best investments an individual can make towards achieving genuine happiness. True giving comes from the heart, with no expectation of reciprocation. It is manifested with kindness and generosity and there is no substitute for this ‘Good Karma’. It just makes you feel good.

This month we celebrate the festival of giving also popularly known as the “Joy of Giving” festival.  The festival begins on Oct 2nd– the birthday of our father of our nation MK Gandhi and continues till the 8th of October. Being the season of giving, I call upon one and all to share love and spread happiness in the lives of those who are far away from these pleasures. Let’s share our happiness with those lesser privileged people who ask nothing but love.

There are various ways in which you can participate in this festival. You can participate by sharing your Old clothes with people who require the most. GOQii has partnered with Ratna Nidhi Charitable Trust for this drive.

With this drive we would be helping RNCT to distribute usable garments to the poorest of the poor of all ages. To ensure that it reaches out to more and more needy people, RNCT will further distribute the collection to grass root organizations and institutions working with the underprivileged group of society across the country.

How do we participate in this drive?

-Communicate the ‘Joy of Giving’ message in your office, society, family and friends 

-Inform us if you are interested to organize this collection drive in your office or society

-If you have a collection that weighs more than 20 kg, a pick-up will be organized for the donation material

-Your garments will then be sorted as per age and gender, repaired if required, ironed, folded and packed

-The sorted collection will be sent to orphanages, Old age homes, institutions working with street children or tribal or women’s help centres

Let the goodness begin 🙂

To know more about the drive mail us your queries at ruta@goqii.com

It’s not how much we give, but how much love we put in to giving ~ Mother Teresa 

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Working towards your Health goals

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For the last couple of months I have been talking to GOQii players and tracing their journey to health and fitness. While doing so I realized how important it is for one to share their goals and their personal progression with others.If not for anything it’s simply a great ego booster and a motivator for the person to do much better going forward.

Working towards a health or fitness goal? Sharing your goals—and your progress!—with others can make a huge difference in how successful you are along the way. Research proves it. According to studies published in International journals, strong social circles can be very effective in combatting obesity and helping individuals succeed. It has also been proven that those who have shared their weight goals with their friends on social media have lost weight as compared to those who have kept their goals to themselves.

So what is it that makes one to achieve their goals easily if broadcasted?

Sharing Your Goals…Creates Accountability
Telling your family, friends, and colleagues about your goals creates the opportunity for someone to ask you about your progress down the road. And, knowing someone might be checking in can help you stay on track. If you have a coach or a personal trainer it becomes even more difficult to skip a day of training or chat on your diet.  That constant watch over you to get healthy and fit will only help you in the long run.

…Provides Positive Reinforcement
Positive reinforcement is defined as the process of recognizing and rewarding a desired behavior in an effort to encourage its continuance. Getting a pat on your back is always encouraging and give you a sense of self-worth and in this case it is nudging you to be healthier and a fit person. Positive reinforcements like “great job” and ‘keep up the good work’ helps you to alleviate any self-doubts that you may have about yourself and your ability to perform well. In other words it will only help you to stick to your health and fitness goals.

…Strengthens Your Support Network
Sharing your goals and receiving support from your social circle, encourages others to share and get support too—it’s a positive feedback loop, says Steven Ledbetter, an expert on behavior change and co-founder of Habitry. “Talking about your goals in a common space where you feel safe, creates an intentional community—you share values, like living your healthiest life possible, and help each other live up to those values,” says Ledbetter. The more you share, the stronger your community becomes, and the easier it is for everyone to reach their goals.

GOQii Can Help!

The GOQii app’s ‘Social’ section helps you connect with other players and share your experience and stories. Also the GOQii active Sunday’s are great enablers for players to share each other’s stories and health goals with each other and motivate each other to achieve those goals. So what are you waiting for, let’s get started.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]