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Fitness as a lifestyle rather than crunching of data

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Pavan Prabhakar is a busy corporate executive working with a leading IT firm in Bengaluru. Like every other busy professional his grouse was a sense of having no time for exercise and healthy eating. The worst was that he was aware that he was doing everything wrong but was nevertheless unable to rectify his situation. A suggestion from a colleague changed everything for him. Today, he is super active, he has lost weight and is even working towards running a marathon next year. Let’s understand from Pavan what and how things have changed for him in the last year.

I had a highly sedentary lifestyle. No exercise, No monitoring of what I eat or any kind of activity. It was a double whammy in the sense that I was neither attempting to check on what I was eating nor was I consciously attempting to do any exercise. All in all, there was zero discipline …in life…

I was aware of my issues and the only way I thought I could fix my situation was through a   wearable (fitness tracker). I knew a fitness band can get me active and healthy. The only fitness band I knew of was Fitbit. But, a colleague of mine at work suggested GOQii and also explained the coach factor to me.

I researched online and read more on the coaching service. That is what attracted me to GOQii. I needed somebody knowledgeable to nag me and get me on track. I needed to get some discipline in Life and do the right things so as to be fit and healthy.

I came on board GOQii in Oct 2015 with the aim to get fit and active, control and manage my weight and train for a fitness event such as the marathon. After a few weeks of having GOQii, I noticed the changes within myself.

Today, life is more disciplined and I am addicted (in a positive way) to GOQii. Thanks to my coach I am doing all the right things. I have stopped snacking, I am eating healthily and also exercising daily. I am doing all those things which I thought was impossible to do.

The outcome of being active and eating right has resulted in my BP being controlled and 8 kgs of weight loss.. I also enrolled into a gym, on the insistence of my coach, for strength training. I do cardiovascular exercises and strength training in addition to walking. Tabata and Interval Training is also added to my routine now.

The GOQii band, according to me, is one of the best in its class. The whole concept of looking at fitness as a “Well-being solution” rather than just crunching data is what differentiates GOQii from the others. It is this differentiation that lured me toward it.

It’s been almost a year and have seen amazing results. The “Coach Concept” is like having a virtual well-wisher for you who keeps monitoring your steps, intake, and workouts. In addition, throughout the process, my coach is able to offer, some great advice. You also get some very informative (myths busted) nutrition-related mails from the master coach.

I am very happy to report that I am now addicted to the habit of watching my step count quite a few times a day…I am cognizant of what I eat, thanks to the log feature of the app. I go for regular walks. What was initially 20 minutes has now increased to 45 minutes.

I am hooked on to achieving my goals. I like to see myself getting the necessary step counts on a daily basis. From 7k steps, I increased to 9k steps and now I clock 15k steps daily. Soon, I am going to increase it to 20k steps. I am also happy that I now fit into my earlier clothes. And I have more energy! I have even reduced my coffee intake from 3 cups to 1 and stopped snacking.

Overall, I feel good about myself. I am more confident and my attitude towards life has changed. My goal going forward is to run a marathon.

What does Pavan’s coach Dhruvi Rathod have to say?

Rolling back to the day when I first spoke with Pavan, I figured he was clear in his head and knew what he was doing, what was right and what needed to be improved. There were quite a few things we discussed during the call -laying our focus on reducing weight and leading a healthy life.

It was not very difficult for me to convince and convey the concept of healthy, mindful eating with some regular workouts. With all the intentions to improve and create a healthier person, we started our journey with small changes like from walking for 20 mins to 45 mins daily, having balanced meals instead of unhealthy snacking, and having an increased water intake. It took but a few days for Pavan to incorporate all these changes.

Each time we connected to review our goals, we had more goals accomplished and always were ready to move forward to that “healthy self” he wanted to become

We inched ahead with inclusion of some high intensity exercises like Tabata, interval training.   We supported it with some good nutrition by making pre and post workout snacks as a daily ritual.

Meanwhile, we also took up some challenges like completing 1 lakh steps in 10 days, doing a water detox, Doing 10 mins meditation etc..Pavan has been a quick learner and very open to try new things which are beneficial for his health…

He has become the model of what it means to create a truly healthy lifestyle rather than merely a collection of data points or biometric units.

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Pregnancy- Not by Chance!

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Whether it is shopping for groceries, clothes, perfumes, appliances etc., we are extremely choosy and want to go for the best. There is no doubt in the fact we would not want to compromise for anything that is not up to the mark. But, sadly, I find that same is not the attitude when it comes to our own body. Whether it is taking care of our body to be fit and healthy or whether it is to take care of it prior to planning a family.

It is very important to realize that one of the pre requisites to conceive a healthy baby is that both the father and the mother must be in the best of health and there are no two ways about it.

Holistic preconception is about nurturing the mind/ emotions, body and spirit to create the most ideal environment for creating and cultivating life. While, much attention is placed on the mother’s health, we know that the health of the sperm is equally important as that of the egg and womb. Precisely why both egg and sperm should be addressed with the intention of increasing fertility and minimizing exposure to toxins.

Prior to starting, both the parents should undergo a complete health check-up (e.g. Medical history, Genetic history, Blood tests- to check for thyroid levels, hemoglobin, Vitamin B12 & Vitamin D, folic acid, Blood sugars). If any medical condition is detected prior, it will only help to correct the situation before conception and reduce the risk of complications in pregnancy like gestational diabetes, gestational hypertension, thyroid disorders and anemia.

Start the regime mentioned below, three months prior to your planned conception and continue it till you conceive.

How to prepare for a healthy conception-

  • Diet– Diet should include folic acid rich food. Folic acid plays an important role in the production of red blood cells and helps baby’s neural tube develop into a brain and spinal cord.

e.g. Vegetables-Cluster Beans (Gavarfali), Spinach (Palak), Lady Finger, Tomatoes, Broccoli, Beetroot, French beans.

  • Curds
  • Cereals/pulses
  • Dry fruits- Walnuts (2), Almonds(4)

Eat unrefined, fresh and homemade food as much as possible.

  • Exercises

Exercise is one of the most important aspects of keeping your body healthy. All exercises improve the blood flow to the pelvic organs, including the male and female reproductive organs which is beneficial to conceiving. (http://goqii.com/blog/excercises-pre-pregnancy-a-good-start-is-half-done/).

Remember  “A mother’s health has direct correlation with her baby’s health” , so the earlier you start, the better.

  • Lifestyle

Stop smoking.  Avoid alcohol completely.  Avoid drugs – both pharmaceutical drugs for chronic conditions and recreational drugs.  Avoid caffeine. Avoid exposure to X-rays and Radiations.

  • Stress

Relaxation techniques – Meditation, massage, or Yoga have been known to help people with stress.

Express your thoughts and worries to your spouse, this will eventually strengthen the bond between the couple & always think positive.

  • Hydration

Water is the simplest method of detoxifying and 2-3 liters are recommended daily.

  • Stopping contraception

Stop hormonal pills and remove intrauterine device (IUD) if any, about 3 months before conception is planned. Use a barrier method (like condom) at this time. Allow a minimum of one normal menstrual cycle between stopping contraception and conception.

  • Dental care

If there are any dental problems (e.g. cavity) get it treated before you conceive. Oral infections are associated with premature labor.

A happy healthy mother is equal to happy healthy baby. Martin Luther once said, “Maternity is a glorious thing, since all mankind has been conceived, born, and nourished of women. All human laws should encourage the multiplication of families”.

May this amazing journey of parenthood begin in a holistic healthy way.

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“I can run up to five to six kilometers today which I could never do before”

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He did have a proactive life in the past being in the development sector but, monotony sacked his lifestyle and health became an unimportant aspect to look after. His body repudiated any form of physical activity after a slip disk issue he had in the past and slowly fear dominated his mind with respect to carrying out any form of exercises. His body kept pulling him down with various other health issues but he decided not to give up. Take a look at what Amit has to say about his journey…

I have been working in the development sector for almost 17 years now and have had jobs that have kept me active but, as I have grown in my career path it’s become more sedentary, with minimal fieldwork involved.

Then came a point in my life around the year 2008 when I had a slip disk and with that came a drastic downswing in my physical activity due to which I gained a distinguished amount of fat especially in the abdomen and the face and eventually fear kept creeping up my body against any form of physical activity.

Moving on, I finally decided to do something about it because my stamina and immunity kept deteriorating, I kept falling ill with every change in season and unfortunately I also had sinusitis. So I summoned up all my courage and went and joined the gym. This was around October 2015.

What happened next? Well, I strained my back badly and two months after joining the gym a friend of mine introduced me to the concept of fitness bands. But, the band that he had was expensive so I did my own research and came across Goqii. When I studied the model and the product, I realised that it comes with coaching which in fact I found very interesting.

The coach concept with a fitness band was so enthralling, to have someone guide and motivate you all the time. You know that you can always count on someone out there who is constantly checking up on you. I immediately decided to discontinue my gym membership because I wasn’t getting the kind of support I needed in that environment.

I took GOQi in January 2016 and I got Saba Mirza as my coach. You won’t believe it but, I literally ensure that I am reading my step counts throughout the day and tend to remain as active as possible. My diet, exercises, and my movements are all tracked by her. The prime thing for me right now is the persistent encouragement that I receive from my coach. I know a lot about my body today and I would entirely give my coach the credit for this knowledge I have gained.

Before coming onto the GOQii platform I wanted to accomplish two health goals for myself:

1. Resolve my back problem for which I have started doing yoga exercises and,

2 to Lose weight

Since January 2016, I have successfully lost six kilos, my stamina and immunity have substantially increased and I am entirely positive about myself. There is so much optimism in me now.

As for my diet, in the past, I used to consume oily and junk food. I also sometimes indulge in over eating. All that has stopped now and my diet today has taken a complete shift. I am eating smaller meals frequently throughout the day.

I am a changed person today. The discipline in my life has changed me completely. I am more energetic and agile now and that is helping me complete all my work on time. So much so that the filing of all my important documents and personal papers which were pending for ages have finally found their right places. People around me have noticed the changes in me. They say that I am calmer and less anxious than before.

I can run up to five to six kilometres today which I could never do before and guess what? The salad is something I am going to eat for the rest of my life!

What does coach Saba Mirza have to say about Amit Gordon?

Amit and I started working on his health goals three months back and since then he has been doing well in every goal and every challenge that he sets for himself. His long-term goal is to get a fit and a trimmed body as well as a healthy mind. Our focus was to resolve his back issues, improve sleep quality, enrich the meals with various nutrients and increase the stamina and endurance for the workout. For this, we follow SMART goals and habits for him

  1. a) Incorporating interval training in his normal daily,
  2. b) Doing Yoga and Meditation daily in the morning,
  3. c) Drinking turmeric milk daily at bedtime
  4. d) Having a fruit before running

And right from day one, he is putting all his sincere efforts to be consistent in this targets. Along with that, I have thrown few challenges in his way such as the sugar-free challenge for five days with which he was so intrigued that he himself extended it to seven days. And most outstanding one was the 500 karma point challenge in 21 days which he with all his determination and vivaciousness, achieved within 12 days.

The uniqueness in working with him on his health goals is his yearning to learn new thing and his readiness to accept the new changes. For example, we have started working on increasing his immunity and to prevent the frequent muscle injury. To achieve this, I asked him to add a rich source of omega 3 fatty acid, either from a food source or in the form of supplements.

He took the suggestion and started on cod Liver capsules daily. As part of his journey, we are also working towards incorporating a healthy lifestyle for him. Within this goal weight loss has become a by-product. We are still working on making his life fitter and healthier than before and putting all our efforts to be consistent with these healthy habits and goals.

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Set small goals that are easy to achieve

Relaxing: Hemant in a meditative mode

Relaxing with Meditation: Hemanth in a reflective mode

At 22 years old he led the most sedentary lifestyle. While sitting down all day may seem harmless, but, he was not surprised that it was having a negative impact on his health. Being aware of the problem and not knowing how to go about rectifying the problem… is the story of most people’s lives. However, Hemanth Kumar did not lose heart and found a way out to get motivated and get on his path to fitness. His story in his own words.

I am a mechanical engineer and I have been working in shifts. Shift work means sleep and food patterns are erratic. Further due to lack of any form of exercise or physical activity, I would always feel lethargic. So much so that I would not be interested in doing anything. As for my daily diet, I would have 3 heavy meals namely breakfast, lunch and dinner.

It was no surprise for me that sitting behind a desk, commuting or relaxing on the couch for too many hours a day can be harmful to my health, but what I was not aware of was the extent of havoc it is causing my body. I realized it while I was reading an article on health.

After I finished reading it I was scared for myself as I was young and could not take it lightly. I had to do something to change my lifestyle before my condition got worse. I also read that most health professionals recommend walking 10,000 steps a day (approximately 5 miles = 8 Km). It is the ideal goal to set for improving health and reducing the health risks caused by inactivity.

This statement got me thinking and I started researching on various sites like Amazon and the likes looking for a fitness tracker. I was wanting a health gadget that could get me on track. Something that could track my fitness and other aspects. And, I came across GOQii. I read several reviews and content on GOQii. I was convinced with what I read. The best part was that it came with expert advice from a coach. I was relieved that there will be somebody to monitor my progress. So I was not going to be alone on my path to a healthy lifestyle.

GOQii is also about getting people to change their lifestyles without doing anything drastic. Changes are brought about purely through new healthy habit formation and letting go of your old unhealthy habits. I bought my GOQii band on December 25th and Dr. Afsha Shaikh is my coach.

I discussed my lifestyle with my coach and we zeroed in on my health goal. My first health goal was to get into a regular exercise regime, daily target to clock 13k steps and an increase my intake of protein which I lacked.

My coach got me into regular exercising. She also altered my diet. Instead of having three heavy meals a day. I started having small and frequent meals. I have also started including fruits in my diet which were missing earlier. Many of what my coach added to my diet were something I was aware of but never got around to having them. My water intake was also poor prior to GOQii and now I drink 2.5 litres of water daily without fail.

I have learnt a lot by being on the GOQii platform. While researching on health and fitness I remember reading “traditional thought suggests that having a healthy diet and getting aerobic exercise will offset the effects of time spent being sedentary. Even if you exercise for 30 minutes a day, you may not be able to counteract the effects brought on by the lack of activity throughout the rest of your day. Rather, the solution seems to be less sitting and more moving overall”.

That is exactly what my coach got me to do. She got me to start moving. My coach helped me set small goals and also guided me on how to achieve it. Today, I feel good about myself and more energetic. I am also fitter than before.

What does Coach Dr. Afsha Shaikh have to say about player Hemanth Kumar?

Hemanth Kumar had a long term goal to lose fat, extra inches, and weight. We had set some small term goals to increase fiber intake and I must say he was one of my dedicated players who has been following his goals seriously. Also, he has been very good with maintaining his step count which has reflects his enthusiasm in doing some good physical activity. On the days he could not complete his step count, he would make up for the loss over the weekend.  Initially, we had decided on exercising in the morning then when he got on the night shift he could not do morning exercises and therefore, we decided we would do exercises as and when possible. This decision suited him appropriately and he became more regular with his exercise.

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