Search Results for: home workout

February 23, 2019 By GOQii 4 Comments

Jayanand Wagh’s Holistic Approach Towards Health And Fitness

Being overweight is a common condition and most of us face it at some point. This is the story of a man who overthrew overweight with just focus and determination. If you think getting your health on track is impossible, listen to this story and give it another thought.

Jayanand Wagh, aged 40, started his journey on December 2015 and was overweight for 20 long years of his life. As he got better, he purchased a GOQii Vital to train for his half marathon goal. His goals also included weight loss and to become fit. Despite the nature of his goal, he was quite stubborn about achieving this without the help of a gym, vigorous diets or any shortcuts. It took him 2 long years to reach his goals and the wait was totally worth it!

How Did He Do It?

His approach to fitness was different. Instead of working for an immediate change, Jayanand Wagh focused on inculcating healthy habits into his lifestyle. These changes included eating a healthier diet with less sugar and carbs. He also introduced exercises such as running and walking along with other home workouts.

The result was slow but it changed the man he was and helped him shed 18kgs in 2 years. His motto was, Sculpt yourself into what you want to become, and that’s exactly what he did over time, with patience and hard work. With his fat loss goal being achieved, Jayanand is now focusing on building lean muscle mass. He has his own marathon journey, successfully completing the 21k milestone twice. Currently, he is training for the Mumbai Marathon 2020 with guidance from GOQii Coach Divya Bhat. He is also using the GOQii RunGPS tracker specifically for this.

When we asked him about the changes he inculcated in his daily life, this is what he had to say:

The first change I made was, to my sleeping pattern. I woke up early and went to bed early. Every morning I would go cycling with my 7-year-old daughter Angel. I led a very inactive and sedentary lifestyle with a job profile that didn’t involve much physical activity. In order to gain control over my mind and to stay focused, I sought help from my mind mentor Sandeep Maheshwari Sir.

Decreasing my junk food intake was a crucial step as this allowed me to progress further with my goals. I also reduced my sugar intake, which I totally cut down over a period of time. My fluid intake, mainly water increased considerably to a level that I drank at least 3 litres of water per day. I never used to eat breakfast before, but developed that habit which helped me very much later on. Nuts, fruits and salads were added to my diet to make breakfast more clean and healthy.

The toughest challenge was to quit smoking and my alcohol intake completely. I quit them both eventually. I developed the habit of carrying a lunchbox from home to work so I can avoid outside food as much as possible. Meditation became an everyday routine along with bodyweight workouts at home by following my health mentor Guru Mann

To have a better understanding of my body, I made it a habit to do an annual full body checkup on my birthday and know where it stands health-wise. I do oil pulling for 20 minutes every morning with virgin coconut oil became a habit. With guidance from wellness mentor and GOQii Master Coach Luke Coutinho, I began Intermittent Fasting and then moved to Dry Fasting. I would fast every Tuesdays and Saturdays for 16 hours, consuming my meals before 7 pm to reset my biological clock. Following these minute changes, I was able to transform my health. Determination and focus are what it took for me to be what I am today and I’m really proud of myself.

Was it really that difficult?

Yes! To stay focused throughout and be motivated is a challenge but would you rather lead an unhealthy life or have more focus & energy? The choice is yours! With simple changes to your everyday life, you can achieve similar goals as Jayanand Wagh and all it requires is relentless dedication. This story is an example to people who believe that it’s too difficult to bring about such changes in your health. Try this holistic approach towards health today and feel the change yourself.

March 16, 2016 By GOQii Editor Leave a Comment

“It is not about losing weight but, it is the way you look at things and how you manage it”

Every player of GOQii is a new story with a new experience. Today we bring you the story of a not so fit housewife and entrepreneur to a fit housewife and entrepreneur now. She credits GOQii Coach for bringing about the positive lifestyle change in her and getting her on a health trail. Here is Ruchi Sandhu’s story in her own words.

I have never been a fitness freak and I was on the heavier side. I was conscious about my weight gain and had gained weight over a long period of time. I was neither paying any attention towards my weight gain nor was I trying to reduce it. I also did not bring about any change in my diet. To sum it up I was just not paying too much attention to my health and overall well-being.

Then, during my regular check with my doctor, she suggested I do an Insulin test. In that test, it was revealed that I was Insulin resistant and, therefore, my sugar levels were down. I was on medication to control my insulin levels but the doctor suggested that only medication is not going to improve the situation. I was asked to get active and also bring about changes in my diet. These were the only ways to bring down the insulin levels to the required levels I was told.

Before:

Insulin resistant
Weight Gain-79 kgs
Has a personal trainer – Though no control on her diet
On a crash diet – Eating less
Skip dinner – Munch on unhealthy snacks

Soon after the doctor’s advice, I joined the gym and then my husband’s friend suggested that he has got a GOQii band and that I must try it too. I said ok and got the GOQii band and got associated with my personal coach Disti Shah.

Believe me, when I say this that I have never been happier with myself. My main health goal when I started on GOQii was to reduce my weight and with that, the Insulin levels would also come down. I worked along with my coach towards achieving this goal.

Disti helped me make small changes such as what I eat when I eat, how much I eat etc. She disciplined me in my eating habits. I am very conscious now of what I eat, how much I eat. It has been a wonderful experience for me in the last one year or so ever since I got GOQii as my insulin levels have come down.

I am more disciplined now with regard to eating. I used to have a very sweet tooth and my coach put me on a sugar-free challenge. The first time I failed miserably. But, my coach did not give up. After a few days, she once again out me on a sugar-free challenge. And the second time around I was able to resist myself off sugar. Whenever I get a sweet craving I replace it with dates. I have also controlled my midnight cravings for sweets. .

After:

Eating at regular intervals – Not skipping any meals
Weight reduced to 73 kgs and automatically Insulin levels have come down
Took on the sugar-free week challenge – replaced sweets with dates
Urge of having sweets has reduced
Added pre – workout and post workout meals – thus her energy through the workout is consistent

Off late I have not been able to work out so much as I am on some medication and my gynecologist has asked me to do strenuous workouts. But, my health goal remains the same. I want to lose some more weight. Disti has been largely helping me with my healthy eating habits and has also given me some home workout options. I am trying to do whatever I am able to do.

The one thing I have realized with GOQii is that it is not about losing weight but, it is the way you look at things and how you do it. For me personally, it has been a positive lifestyle change.

I am a kind of person who does not like to take advice from anyone but Disti has been able to break that has changed my perspective and outlook towards life. I am a better off now than I ever was. I thoroughly enjoy the personal attention I get from my coach. The best part of all these changes is that my husband is very happy with me for having taken all the efforts and watching it pay off for me.

Ruchi Singhvi looking her best

What does Coach Disti Shah have to say about Ruchi?

As a coach my dream to get a player who follows your guidance and suggestions. Ruchi is one of those few people who has really taken the GOQii journey seriously and made sure to reach her targets. The dedication and self-determination of Ruchi towards her target, got me also excited to work with her. The two of us never had a coach and player relationship, it was more a friendly chat and discussion that we used to have.

Her health goal was to decrease fat percentage and insulin resistance, which she achieved by sheer dedication towards diet and exercise. This is just a beginning of a long journey and she really defined the journey well by saying: “It’s the journey that matters and not the destination”.

Achievements of Ruchi:

Insulin level dropped from 48 to 21.
Decreased body fat percentage.
Regular exercises.
More focus on fruits and salads.
Increased protein intake, by making sure, each major meal has the protein source.
One week of No Sugar challenge was completed and thus continuing to reduce sugar intake further.
Short and frequent meals.
Updating logs at regular intervals even when traveling abroad.

September 16, 2024 By Vrushali Athavle 3 Comments

Ways to improve sleep

How many of us actually sleep well at night or get a good, undisturbed rest? I was quite alarmed when I discovered that my younger sister was considering visiting a doctor, convinced that she was suffering from some dreadful sleep disorder. Astonished, I asked her what led her to think that. She explained that she had been experiencing disturbed sleep with frequent awakenings and sometimes stayed awake in bed for long periods, constantly checking the clock. This left her feeling tired and exhausted throughout the next day.

In today’s hectic and busy life, disturbed sleep is a common issue. I reassured her that there was no need to panic; instead, she could make certain lifestyle changes. In 90% of cases, the issue can be resolved without requiring a doctor’s advice.

In this blog, I have tried to list as many possibilities as I could identify, which, when incorporated into our routines, can lead to a good night’s sleep. Based on your lifestyle and habits, you can start working on these tips and see the difference.

For better understanding, I have categorized “Ways to improve sleep” into 3 major categories

Foods to Eat and Avoid
Relaxation Techniques
Sleep Environment

Foods to Eat and Avoid

Avoid stimulants like tea, coffee, smoking, and alcohol close to bedtime. While alcohol is known to speed up the onset of sleep, it disrupts sleep later in the night, causing frequent awakenings.
Pay attention to what you eat. Avoid spicy foods, especially at night. Don’t go to bed hungry or overly full, as this can cause discomfort and keep you awake.
Limit drinking too much water before bed to prevent disruptive middle-of-the-night trips to the toilet.
Include carbohydrate and calcium-rich foods like wheat, rice, pasta, milk, and cheese in your diet, as they promote the release of serotonin, a sleep-inducing hormone.
Green leafy vegetables, especially lettuce, contain opium-related substances that act as natural sleep aids.
Twitches and cramps can keep you awake during the night. Consuming magnesium-rich foods like sunflower seeds, almonds, and cashews can relax your muscles and help you get a good night’s sleep.

Relaxation Techniques

Engage in relaxing exercises like yoga before bed to help initiate restful sleep. If you plan on doing a vigorous workout, it should be completed 2 to 3 hours before bedtime. Intense exercise can make it difficult to fall asleep due to muscle soreness.
Spend 5 to 10 minutes meditating with deep breathing to help decrease stress, relax your mind and body, and improve your sleep quality.
Indulge in activities that make you happy, like listening to music, reading a book, planning the next day’s work, spending quality time with family, or pursuing hobbies. These can help relieve stress and relax your mind, leading to better sleep.
Taking a warm bath just before bed can also induce sleep because the sudden rise and then fall in body temperature makes you feel drowsy.
Avoid emotionally upsetting conversations or thoughts that might cause stress and affect your sleep. One technique that works for me is writing down all my stress-causing thoughts on paper and then tearing it up.
Do not turn on any electronic devices such as televisions, mobiles, or tablets, as the blue light emitted from these screens is known to impede sleep.

Sleep Environment

Noise: Abrupt, loud noises from inside or outside the home, like someone talking in another room, a barking dog, or traffic, can disrupt sleep. Steady, low sounds such as a fan or air conditioner can be soothing as they help block distracting noises. You can also put up heavier curtains on your windows, replace windows with double- or triple-paned glass, or invest in earplugs to muffle disturbing sounds.
Mattress and Pillows: Make sure your mattress and pillow meets your needs for both comfort and support.
Light: Light is one of the body’s most powerful time cues. The rising sun can wake up the brain long before the alarm goes off. A dark room is the most conducive for sleep, day or night.
Temperature: The ideal bedroom temperature is 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). A room that’s too warm or too cool can disrupt comfortable sleep.

To conclude, I asked my sister if she really needed to see a doctor. She can be her own doctor by maintaining a diary, tracking her lifestyle activities, and using this blog as a checklist. This way, she can find solutions to her own sleep problems, and so can you. However, if sleep issues persist, it might be time to consult a doctor. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

July 25, 2024 By Roopa Tandur 1 Comment

6 Tips and Tricks to Help You 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.