GOQii Archives - Page 25 of 27

May 4, 2015 By Dave Hellman 1 Comment

Autonomy + Motivation + Accountability = Wellness

Everyone knows the basics of healthy living. Eat a balanced diet. Exercise. Get a good night’s sleep. Not long ago, if you needed more guidance than that, you had to find an expert (books, physicians, etc.). They were the only ones with the tools and knowledge to help you. This was okay for people who had the time and resources to seek out that expertise but for most people it was a huge barrier. And when we’re looking to make changes in our behavior, barriers strip us of motivation.

Flash forward to the current day and we have a convergence of technologies that addresses some significant obstacles. These include:

Wearable Fitness Technology – Wristbands, watches, pendants, eyeglasses, and even clothing that can sense steps taken, quality of sleep, heart rate, and more.
Smartphone Apps – For detailed tracking of exercise, food and nutrients consumed, blood sugar level, etc.
Online Services – That were formerly only available to professionals such as genome testing, full lab panels and microbiome (gut bacteria) testing.
Internet of Things – Infrastructure that allows these technologies to talk with one another. Step on your scale and it updates the food diary on your smartphone tracker app with your weight.

The age of autonomy is here. No longer must we depend on experts to know where we stand health-wise. But is that enough? Apparently not. As noted in a previous post on this site, Rethink Wearable Tech…Fad or Future, despite the growing popularity of devices like Wearable Fitness Trackers, many people stop using them only a short time after they get them.

You see, technology hasn’t figured out when you need space and when you need a little nudge. It’s not very good at helping you explore why you’re stuck or why you sometimes regress. It does a bad job at changing and adapting with you. And, it doesn’t know how to link your goals for good health to your vision, your values. Technology is just clueless about motivation and accountability.

Enter the Health Coach. Health Coaches are the latest member of your wellness team. Unlike physicians whose role is to diagnose and prescribe, Health Coaches help you make the changes you want to make by stoking the fire you have within. And unlike Nutrition Counselors or Personal Trainers who hand over wellness plans and monitor compliance, Health Coaches partner with you to uncover the strategies that honor your values and lifestyle. They work with you to keep you accountable.

Health Coaches are experts in human behavioral change. They recognize that family, physicians, and employers may influence positive changes in health, but the real inspiration to move towards wellness has to come from you. Health coaches use a process that surfaces what is most important to you and links those values to the healthy behaviors and goals that matter most. This is where motivation comes from.

As you progress, your coach helps you create a plan to reach those goals. The emphasis on you is critical. The plan can’t be some cookie cutter nutrition or exercise program that the coach pulls from some file. It must be a customized plan that strikes a balance between flexibility, because “stuff happens,” and specificity so you can link your plan to your progress. Without a tailored plan, it’s difficult to hold yourself accountable.

Health Coaching is a new field. Research on its impact is just emerging but initial results are encouraging. These include:

And all of these studies took place prior to and without the benefit of the technologies mentioned earlier. When we combine the ability for technology to collect data in a transparent way with the skills and knowledge of a professionally trained Health Coach, some magic starts to happen. Health Coaches know you as a person and can figure out when you need space and when you need a little nudge. Health Coaches excel at helping people explore why they’re stuck or why they sometimes regress. Health Coaches understand that wellness goals must change and adapt as you change and adapt. And Health coaches know how to link your goals for good health to your vision, your values.

Technology provides you autonomy. Health Coaches honor that autonomy, inspire motivation, and maximize accountability. And this combination results in a happy, healthy, and productive life.

January 6, 2015 By Vandana Trivedi Leave a Comment

5 Lessons learnt from 100 km Trail walk

What has been more precious to me than completing the 100km Oxfam Mumbai Trail walk, 2014, in 37 hours?

In the cool winter evening of 6 ^th December 2014, I along with a team of 3, completed the 4 ^th toughest Oxfam Trailwalk in the world, in 37 Hours. We had embarked on the trail at 6 am on the 5 ^th of December, 2014, and barring 3 hours of sleep between 3.30 am to 6.30 am on Saturday, 6 ^th December, kept trudging along. We trudged along mountains, fields and lakesides, in the blazing afternoon sun, through treacherous climbs and tricky descents.

But that’s not what this piece is all about, this is more about the lessons I learnt while on this mission. These lessons are going to stand by me as I get on to my work, in a competitive, challenging, at times unreasonable and unfair landscape that the Asset Management firm operates in, and I am sure it will resonate with each one of us in our work area.

Past Failures make for uncomfortable memories, but they also energise you to keep trying

I had attempted the trail walk in 2013. The daunting trail took me by surprise; it was less of trail and more of treks. Every little injury and exhaustion seemed to be the perfect excuse to give up and that’s what I did, with just about 30km completed. Even signing up for the 2014 Trail walk was a debate with self, fearing failure, questioning the rationale for putting myself through the gruelling ordeal again. Am glad I overcame those doubts, and triumphed at the end of it.

The Temptation to Quit will be greatest just before you are about to succeed

At the end of 33km, my feet had busted, my toes were puffing up, the heat had exhausted me completely, and I declared I wanted to quit. My husband, who was my support crew for the trek, reminded me that it was the same place where I had quit the last year, and prodded me to be better than the last year. I decided to step along, and that was the last time I ever contemplated quitting the trail.

It is good to be adequately resourced, but your hunger to succeed dwarfs all resource constraints

The trail demanded customised gear to navigate the tricky terrain. My kit bag had Merrell trekking shoes and Nike Pegasus shoes as a backup. I couldn’t think of not having the right shoes to support me through the 100 km. It so turned out my toes started blistering and swelling from 30km onwards, and I couldn’t fit into either of my shoes. Out came my bald Reebok floaters to the rescue, with absolutely no grip to speak of, looking like they were ill suited even for concrete road walk, let alone a daunting trek/trail path. With a bit of trepidation, but a burning resolve to hit the final check point, I completed the remaining 70 km in those Reebok floaters. It is something of a historic feat that I completed 70km of the 100 km in a nondescript floater.

You attract your victories, and the Universe conspires to deliver to you what your mind resolves to get

The ghost of the previous year, an exhausted body at 30km, a nagging stomach infection over the last 2 years, just the wrong days of the month biologically, just a month’s practice over the weekends before the event, and yet, once I overcame the ‘WALL’ at 30 km, a calm prescience set over me, that all would be well, that nothing would come in the way between me and the final Check Point, that the body was just a willing ally, taking the mind’s orders to carry on, to shut out the aches, and reach the goal.

The team consists of people of all shapes and sizes, but the team is ONE

As a team of 4, we were all very different. There was a trained mountaineer amongst us, an avid Himalayan explorer, part of the various rescue crews in the Uttarakhand and Kashmir natural disasters. There was a marathoner, with unending energy and enthusiasm, and there were the 2 of us, moms of 2 kids each, fitness conscious women, with the right intent, but maybe not as evolved in fitness as the rest of the two. What could have been a 24 hour effort for the mountaineer or a 30 hour effort for the marathoner, turned out to be a 37 hour effort for our team. A trail of 100 km sheds the façade and brings out the best and worst of each of us, and it is commendable that the team walked as one, alert and sensitive to each of us, and a full team completion of the trail is by itself a commendable feat. Not many full teams complete the trail.

This has been a personality altering, life changing experience for me, and has been a means to prove to myself that someone who had nothing to do with fitness /physical activity as a child can end up being called an Ultra Marathoner if you want it badly enough.

The next Oxfam Trail walker is a year away, ample time for all of us to prepare and conquer, any takers ?

Mother of two kids, Vandana Trivedi is a GOQii player and full time professional heading sales at IDFC AMC. 2 years ago she got into the fitness mode and outdoor physical activities and since then has been a regular trekker in the sahyadris

December 22, 2014 By Anusha Subramanian 1 Comment

‘Never Say Quit’ -Experience and lessons from 100 km trail walk

The morning of 5^th December, 2014, 04:30 am at Garudmachi, amidst the lap of nature in the Western Ghats of Maharashtra was nothing less than being vibrant. The silence of the night was broken with the chattering of the trail walkers getting ready of their big walk and a band playing on one side.

I was excited just by the thought of participating in the Oxfam-GOQii 100 km trail walker for the first time. I knew of it as an adventure race but it had another challenging task of raising funds- a minimum of Rs 50,000. Last year, I tried to put a team together but was unable to do so. People did not want to even attempt because of having to collect funds. I found that silly but could not do much.

This year when Vishal Gondal asked me to be part of his GOQii team and yours truly readily agreed. As a team ‘Force of Good’ comprising of Vishal Gondal, Harpreet Gondal, Vandana Trivedi and myself had pledged Rs 100,000 for Oxfam Fund raising and have managed to raise 80% and the balance will be raised in few days as we still have time.

Oxfam’s Mumbai Trail Walker is the world’s 3 most difficult and beautiful trek I was told. This trail walker in the Sahayadri hills was nothing but pure trekking. For mountaineers and trekker this would be a known playing field but for many out there it was an absolute blind trap. The 100 km trail walker in my sense is a test of your endurance, physical fitness, mental strength, team spirit, leadership skills, crisis management and the power to make the right decisions.

For me personally this was the first time that I was going to walk 100 km in the Sahyadri hills at a stretch. I am a regular walker in the Sahyadri and the Himalayas but yet this was not going to be easy. My focus was on finishing with in the said time frame along with my team while at the same time enjoying the walk with them. Timing was not so much of a concern initially.

Just as we were about to start, we noticed the Indian Army’s Maratha Regiment guys. They were participating for the first time and aimed to finish the trail walk in within 14 hours. We were glad to photograph ourselves with these Army men.

We started the walk at 6 am on 5^th Dec from Garudmachi-High Places Management Development Centre. To get to our first check point we had to walk 10.5 km and the trail passed through tar, mud , an uphill trek path ending at Tamhini main school.

The trail was entirely a trek trail in the Sahyadri hills with lots of up hills, dry open field and forest walks and few tar road walks. The morning walk to CP1 (check point) was pleasant but by 11 am the mercury was rising making it difficult for many to walk and slowing down their pace. This was also the trail while many got cramps on the way due to dehydration.

For me the trail personally was an easy going trail but, I had decided to walk with my team come what may. We had planned it well. We walked at a pace that was easy for all. Our aim was to finish the trail walker without any injuries and we managed that well. We rested well, ate well, slept well and thoroughly enjoyed our walk. Along the way, I also helped several people with first aid as I always carry a first aid kit with me and also gave few people tips on how to walk. Being a trekker and mountaineer it comes naturally to me to be able to help people and ease their stress.

My team and I slowly and steadily managed the walk from CP to CP through the various different types of straight trails, uphills, downhills and sultry hot weather sweating away but yet focused on our 100 km mission. Our target was to get to CP6 (62.5 kms) by 3-3.30 am. We reached CP4 at around 10 pm and we decided to have dinner and leave for CP5 immediately. We started off for CP4 at around 12 am and in the next one and half hour we were at CP5.

The other thing that kept us going was our 20 member support crew that used to eagerly wait for us at each CP. They would bring us food, water, electrolyte drinks also helped us with taping our feet, some stretching and they did it all so tirelessly.

As the walk started we were surrounded by an eerie silence of the night and had our headlamps and the bright sky full of stars and the moonlight for company. The night trail took us through a mud path, trek path and Tar road ending at Luthravan. I set the pace for my team and they just followed me. What really got us through so fast were the reflector markings on the trail which were absolutely perfect.

Walking in the dark proved fruitful as most of your fears are suppressed and all your focusing is on the walk unlike, unlike in the daylight where you end up being a bit over cautious. Thereafter our target to reach CP6 was in 2.30 hours and cover 12.5 km.

The route to CP6 once again began on a tar road. For 7 km we walked on the tar road under the bright moonlight and did not have to use our headlamps. Then it took us through a trek path and last few Kms again on Tar road we did manage to reach in 2: 15 hours. We had completed 62 kms on the first day. By 4 am the team had crashed. We had decided to get at least 3 hours of good sleep and start in the morning by 7 am.

Next morning at CP6 we met lot of our other team mates which was wonderful and motivating as well. By this time many had given up due to injuries or some did not have the sheer strength to continue or feel the urge to move forward.

Among our GOQIi teams few members had retired due to injury. In all we were 16 teams a total of 64 of us were walking the trail. Teams that continued their aim was to finish the trail walk within the given 48 hours. And am I glad to say that out of 16 GOQii teams 11 teams were complete teams of 4. Of the 64 participants 57 completed the entire trail and only 7 individuals retired. Of these 57, 85% were first timers including me.

One of the GOQii teams- SNOWLEOPARD led by Kuntal Joisher, a mountaineer who is aiming to be on the top of the world ( Mt Everest) the coming Summer of 2015 and Luke Coutinho, GOQii’s master coach completed the feat in 26 hours and were ranked among the top 10 teams. The other Ace team lead by KK ( Krishna Kumar) also a mountaineer completed the trail as a team in 31 hours despite one member of their team injured.

The second day walk was good trails. It was to a large extent easy on all of us. So we were able to make up on our timings. Just as we were feeling the fatigue, Vishal came up with this wonderful on the spot poetry – while we were walking from CP7 to CP8-

The poetry was something like this –

My wounds are competing for my attention

My body has given an SOS to My Brain

But mind is on a trail walk, having fun with my mates

And, tells my wounds and my Brian there is no ‘Pain without Gain’

So keep walking till the end

And the poetry was enough for us to keep moving with a smile on our faces. Finally ‘Force of Good’ completed the trail walk in 37:35 hours.

All in all, it was a fantastic experience. One met so many strangers on the way who were on the same path to accomplish this treacherous feat that we had undertaken. Many strangers became friends. I realised the trail walk was just not another just endurance event but actually imparts many a life’s crucial lessons.

Among a discerning few, the desire to enjoy the experience and deepen the bonds within team members was prominent, completion time being only a by-product. So some of you train for the Bangalore trail walk, the one learning that I take back from my experience is Stay strong and ‘Never say Quit’.

Route Snapshot:

Over all 100 km within 48 hours that included tar road, mud path, open fields, stones strewn roads and forest routes.

December 1, 2014 By Shimpli Patil Leave a Comment

Preparing for the 100 km Trailwalk – What you need to remember and do

Walking is one of the easiest things one can do. We all do it every day. But, how does it feel when I say let’s walk 100 km in 48 hours!! “Are you kidding me???” That’s exactly how I reacted when I came across the 100 km Trail walk challenge. It is indeed a crazy bet!!

I have been into dancing and fitness for years. But, I never wanted to stop at just being fit. There has always been a kind of restlessness within me, an unreasonable desire to try out something new that I would remember for life and proudly tell my grandchildren about. That’s when I decided to push my limits and test my endurance and willpower, and there was ‘No way’ I could say a ‘No’ to this breath-taking Challenge-100km Trail Walk.

I am not the only one doing this. There is a GOQii Army along with 1000s of people across India who are participating in this event, training for it day in and day out.

Apart from training, there are 2 most crucial things that we need to pay special heed to.

Nutrition and Hydration

Let’s check out what we need to do before, during and after the trail walk, considering we just have 3 days to go for the big day

NUTRITION BEFORE THE TRAIL WALK (3 days prior)-

We need to keep our Glycogen stores ready. Glycogen is nothing but a storage form of Glucose (energy), which disintegrates to release glucose in the bloodstream when body demands energy.

The only way to build up the glycogen stores is to Carbo-load our body 3 days prior to the event (exactly how the marathoners do). Many people consider it as a “golden opportunity”. That’s simply because we have all the liberty to relish the foods which are otherwise considered “fattening”.You might think I am joking, but we need this to blow up our glycogen reserves, which would ensure sustained energy supply during the event.

It’s a complete carb-treat for 3 days! We need to have a mix of complex and simple carbs. We can enjoy Rice, Rotis, Potatoes, Sweet Potatoes, Fruits, Dry Fruits, Breakfast Cereals (Oats, Cornflakes, Wheatflakes, Muesli), whole wheat bread with Peanut Butter, Daliya (broken wheat), Idli, Dosas, Biscuits, Noodles, Whole Wheat Pasta, Spaghetti, Nachos, Tortillas. Go for tomato sauce in pasta/spaghetti/nachos instead of cheese sauce. Cheese stuff is too acidic which might just slow down our body.

Acidic body equals to Less Oxygen to the cells. Thus, along with carb-loading, we also need to make sure we keep our body alkaline. Oxygen breeds in an alkaline medium, and our cells need maximum Oxygen during this period. Quick ways to ensure alkalinity- Grab a glass of lemon water twice a day or simply sprinkle lemon over your food before you eat or go for a bowl of sliced cucumber during lunch and dinner. Stay off Naans and Tandoori rotis. Most importantly, we need to stay miles away from the road-side food or unhygienic food as we don’t want to fall ill few days before the event or ever.

HYDRATION BEFORE THE TRAIL WALK

3 days prior, we need to double our water intake. If you drink 3 litres on a regular basis, you got to drink 6 litres now. This is just to make sure our body cells are well hydrated and well energized.

NUTRITION DURING THE TRAIL WALK

Surprisingly, you don’t feel very much hungry during the walk as your primary focus is on walking and completing it. Now that doesn’t mean you should forget to eat. We need the sugar boost, we need the food! Carry dry munchies with you such as dry fruits, nuts, khakras, biscuits, cookies, rice puffs or wheat puffs, roasted chanas, peanuts, foxnuts (makhanas), soya nuts, energy bars, etc. and munch on them at regular intervals not only for energy but to prevent acidity and headache caused due to large meal gaps.

When you halt for breakfast/lunch/dinner, make sure you aren’t loading your body with too much food. It might just make you sluggish and sleepy, making it difficult for you to get going again. Ensure that you effectively follow the ‘Portion Control’ mantra rather than going overboard with eating.

HYRDATION DURING THE WALK

Though we don’t feel the hunger, our thirst centre is very much active and we need to quench our thirst at regular intervals. It’s important that we don’t GULP down water but patiently SIP it.

Apart from plain water, we also need electrolytes (Sodium-Potassium) to prevent cramps/spasms while walking. Carry a small 250 ml bottle filled with ORS (electoral/ glucon D/ enerzal/ lemon water with salt) and make sure it lasts for the 10 km distance, which means we need not even over consume the electrolytes. Remember, moderation is the key.

NUTRITION AFTER THE TRAIL WALK

Now this feels Wow!!! It’s time to celebrate! It’s time to rest and recover. Along with carbs, we now need adequate good quality proteins as well.

Look out for a good mix of carb+protein in your meals-

Milkshakes or Fruit Smoothies, Paneer Roll or Paneer toast, Hummus with Pita bread, roasted Chicken or Chicken gravy with bread/rotis, Yogurt sprinkled with crushed nuts/chopped fruits/pumpkin seeds/sunflower seeds, Sprout Chaat with chopped veggies, Egg and Cheese toast, Grilled Fish with Boiled Potatoes and Salad, Bean rice (Rajma-Kidney Beans) with curd.

These are a few ways of ensuring that your muscles are well treated with proteins for recuperation and that your body is fuelled with a good power supply (carbs).

HYDRATION AFTER THE TRAILWALK-

You can get your water intake back to normal, but make sure it doesn’t go below 3 litres.

12 glasses or 3 litres is what our body needs to stay hydrated even on a regular basis.

So folks, gear up for the Mega event of your life, feel the rush and say it out loud- “BE THE FORCE!!!”