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“The tiny little tracker was the spark that ignited an enormous change in my life…”

After run work out

After run work out

He is from the Defense forces and has a mandatory regime to be fit. But, his dietary habits were not as healthy as it should be.3 years ago he had to move out of active field services due to an injury and that was the day he decided come what may he has to work hard and put in all efforts to get back to field services. Within a year, he was able to get back on track to active services. But, what has changed for Jatin Singh now is that while he used to be fit even earlier now he is  fitter and motivated. He says, “I am driven and not slacking.” Here is Jatin Singh’s story of change and success in his own words.

My story is different from the others in the sense that I was already driven for fitness. I have always been sporty. I was playing Squash at quite a good level and also Basket Ball. I also swim a lot. Also, being a serving officer in the Defense forces we have a regular exercise regime. I was stronger, fit and had more endurance.

But, then, unfortunately, 3 years ago I had a bad back injury which was near close to a slipped disk. After that, while I was still in service, I was not on the field. The reason being that once you are in that kind of a situation you are no longer in active service in the armed forces and cannot be serving on the field.

I knew that I could not stay away from the field and wanted to get back to active service so I put in a lot of effort to recover well and get back. I wanted to get back to be at the top of my health and fitness to combat any eventualities that may occur as a result of being in active field service.

I worked very hard, did a lot of physiotherapy sessions, I had to take care of my diet and did yoga to strengthen my back. Initially, I started walking and then got back to running. I took lots of efforts to get back my fitness and get my back in shape. I was successful and finally got back to field service after a year. But, now my worry was I had worked so hard to come back, I didn’t want to let go of the fitness and the health I had gained at any cost.

My back was back in shape but, I had to maintain that. I was looking for something to keep myself motivated to be on the health and fitness track. This was also because the amount of effort and pain I had put in for close to 8 months to get everything back on track, had drained me quite a bit.

One day as I was browsing the net, I came across GOQii. I started reading about it. I went through a couple of reviews on various websites and I went through some user reviews as well. I liked what I read and saw. I liked the costing of the band I liked what it was offering especially the personalized coaching where somebody will be constantly motivating you to get on the track of wellbeing. I thought that maybe it might help me get much better as I’d always wanted to. I was intrigued.

I decided to buy GOQii and bought one. And after a few months what I realized is that it met all my expectations and did much more. That tiny little tracker was the spark that ignited an enormous change in my life. At the core of my success was the concept in its entirety that when a person tracks and records something related to their fitness or health, they can change it for the better. Using the GOQii online dashboard and my coach’s motivation made it simpler for me.

Jatin On his daily run

Jatin On his daily run

I wear my band all the time. It keeps me motivated 24*7 because I keep looking to see if I am meeting my goals for the day or not. Now I take readings every day and compare them over any time. It sends all of my data to my computer or phone and also my coach is able to view exactly what I have been doing. My tracker is a great tool for my training. Gone are the days of handwritten exercise logs and calculators. I have all of the training data I could ever need at my fingertips. It’s become a great tool to discover trends in my activity, nutrition and show positive progress.

The biggest motivator for me is the fact that I am answerable to somebody and that keeps me going. I am not sure if am the only lucky one but, I would like to say that my coach Charmi Gogri is just fantastic.

I think she must be twenty years younger to me, but she is so much knowledgeable and has done a fantastic job. She understands me and what goals I want to achieve very well. And her tip on nutrition has been fantastic. I am only doing what she has advised and I have witnessed quite a visible difference not only in my nutrition but at all levels..

I had bad dietary habits before I got injured. I am a Punjabi and ate whatever came my way. Had absolutely no control. I remained in shape and fit only because I played a sport and I did exercises regularly.

But, after my injury I was advised to cut down my weight to about 67-68 kg below what was my ideal weight of 74-75 kg for my height and age. I am around 182 cm and currently 40 years of age.  I was advised to maintain a lighter weight than the normal so as to put minimum pressure on the back. When I was getting back in shape with yoga, walking and running, I had reduced and I cut my weight down to around 68 kgs.

I wanted to maintain that weight. I do not play a sport anymore. So ideally, I only run. I run only 6 km a day and I have been able to maintain my weight at 67-68 kgs only because of eating right. Thanks to my coach she advised some changes such as smaller portions and frequent meals, healthy snacking between meals and we have been able to stick to that plan more or less.

My coach has also advised on a few Yoga asanas to keep my back strong. I do yoga for around half an hour every day. I also do a lot of exercises for my stomach, and when there are days I can’t exercise especially because of lack of time especially when I am on field, she has given me a lot of exercises to do which does not require too much space and can be done when you have lack of time. I tried these exercises and found it very helpful.

When I am on field there are times I am incommunicado. My coach has been flexible with my timings and helped not slack off when I am back from field duty. The band keeps me driven that I don’t slack.

I have been on the GOQii platform since 2014 and it has done wonders for me in the last 18 months. Things changed drastically. I am fit, eating better and right, I am maintaining my weight and am slimmer than ever. When I got injured and was out of active service hence my first goal was to get back to active service. You don’t want to be in services and not be in active service.

Now my health goal has totally changed because I have built my fitness. Currently, my new goal is to run marathons. This year I shall do a half marathon and then the full marathon. And the other thing I wished for was to maintain my weight and I am able to do that.

I also like the karma initiative. It is a good thing and makes you feel nice once in a while. I would say it is one more motivating factor to stay healthy. I have so far probably donated well above 2000 points.

I would say that there are lot of people who have asked me about the band and they are very impressed by me being constantly motivated. Earlier too I used to be fit but never so charged.

The 5 things I like about GOQii is 1) coaching 2) the step count and the technology 3) Usability of the app 4) I find the band perfect. It is not very bright in colour and is something I can wear with my uniform and all my clothes. And lastly, I like the response of the GOQii team. They are fast and immediate.

Last but not the least I would like to say is that GOQii is a great enabler it gives you the tools and motivation that you need to make your own success story.

What does Coach Charmi Gogri have to say about Jatin Singh?

I met Jatin a year and a half ago. I was already impressed by his workout routine and meal choices via his lifestyle. Over the call, I understood his lifestyle more clearly and felt REST is something which is inadequate. We initially settled down for the goal to improve his sleep quality and duration. After following few bed time rituals, Jatin accomplished this goal in few weeks. He has been the most obedient player so far. He is always ready to implement suggestions and is open to ideas. All he wanted was daily motivation so as to keep his lifestyle the way it is. Over time, we worked upon many small goals which in turn became part of his routine, from as simple as how to perfectly wash fruits and vegetables to portion control to mindful eating to detoxification to maintaining weekly chart of Kms run to formulating some temporary goals such as meditation, free hand workouts, smart snacking etc; while he has to go to the sea on duty. Since his schedule is uncertain due to his duty on sea and harbour, we make sure to keep his routine flexible. His aim this year is to run his first marathon so currently, we are working on his training to run a marathon by year end

(He is almost ready!) and adding a smart and healthy evening snack daily to bridge the long gap between Lunch and dinner (He has been consistent with this one so far ).

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“If you want to exercise you can whenever and wherever. There should be no excuses”

I have accomplished it

I have accomplished it

He is young at the age of 52 and a busy top executive of a Mumbai-based Infrastructure company. But, the amazing thing about him is that he still finds time every day out of his busy schedule to go for a run and keeps himself fit wherever he is…you want to know how? Sudhir Hoshing tells us how he manages to be fit?

Fitness was never a part of my wife and my life. But, it’s in 2010 that we started taking fitness more seriously. The reason being that we realized we had put on a lot of weight. In 2009, I was weighing 92 kgs and I wanted to reduce my weight and get fit. In 2010 itself I ran my first Standard Chartered marathon. That’s how my regular fitness regime started. It’s always good when your life partner is also your partner in fitness training in the gym.

Over a period of 2 years, I also reduced my weight to 67 kgs. Then again I had put on some weight.  Today, after 5 years I run 8-10 marathons a year. My day usually begins at 4.30 am and I go running for an hour and a half or if not running then I hit the gym. I am back by 7 am and by 8.30 am I leave for work. For me, fitness is one of the main aspects of life. A fit person can bring a lot of positive vibes at work too.

I was looking for something that counts steps and calories and I found GOQii by luck. I got in touch with GOQii and over interactions I found out more about GOQii and I was convinced to go for it. I initially thought that it was just a band that would give me my steps and calorie counts. Then I found that it’s more than just counting steps and calories. It also provides for a personal coach who is in regular interaction with you about your diet and other tips on exercises and lifestyle changes etc.

In 2014, I got the band and a personal coach in and I also opted for a personal trainer from GOQii who can come home for strength training and other exercises. Initially, I did not understand much how all this worked. I thought I knew everything because since 2010 I was seriously into fitness, going to the gym and for runs etc but. I was wrong. I did not know many things and it’s through my coach that I realized so many things on diet and nutrition, sleep, water etc.

I did not have a specific goal when I came on board GOQii platform. I only wanted to reduce my weight. What is my routine currently? Well, I run 10 km on alternate days on weekdays and on weekends I run 20 km.

Currently, I am working along with my coach on Mindful Eating. Until I came on board GOQii I did not know something like Mindful Eating existed. I eat very fast. Within 2 minutes I am done with my meals. And, this my coach told me was wrong and that I am supposed to eat slowly, chew and relish the food When my coach explained to me about how I should be eating I realized my mistake.

Despite the hectic schedule that I have and that fact that I am constantly travelling I manage to run and also do my exercises. If you want to exercise you can exercise whenever and wherever. There should be no excuses.

I love the concept of GOQii. It has helped me a lot and in turn, I have inspired a whole lot of people around me. My colleagues look up to me for my fitness and now want to follow me. My son and my nephews are inspired by me and my wife has also started running marathons since last year. She did her first Thane marathon this year.

Running Together-Sudhir and his wife.

Running Together-Sudhir and his wife.

What does Coach Charmi Gogri have to say about Sudhir Hoshing?

Sudhir has always been very particular about his fitness and nutrition. One thing that was missing from his workouts was some relaxation, peace and meditation. He was always engaged with running or weight training. We set an initial goal to include some Yoga Asanas in the weekly routine, eventually, it became part of routine too. Thanks to his sincerity and obedient attitude. While I would say his meals were great (well balanced and spaced), I found a little lag in his water intake. So that became part of initial goal too.

After reviewing his progress for a while, we moved to the next step and focused on getting better sleep. Once that got sorted, we are currently working on mindful eating as he has the habit of eating very fast. So far he has been doing well with this one. Still yet to master the skill.

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9 foods to boost brain functioning during exams

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Just as the months of February and March draw near, parents and students both start getting jitters with the onset of examinations. Students spend all their energy and attention towards their studies. Exams are on and it is not just children who are under stress but parents alike.

At times like this, what you eat can make a huge difference in how children and parents deal with the stress. A good diet can significantly reduce stress levels, irritability and promote calmness. Thus, it becomes, even more, important for parents to give them a healthy and wholesome diet which in turn will boost their energy as well as their mental capacity.

Here is a list of foods proven to help in relieving exam stress and giving the much needed increased attention span:

  1. Green vegetables:

Boring and usual as it may sound, all green vegetables have a lot of iron, which helps in increasing memory with the help of increased neurotransmitter flow. Also, high levels of antioxidants keep your child’s brain sharper.

  1. Blue-black-red fruits:

Blackberries, black grapes, blueberries, plums, pomegranate and other fruits black-blue-red in color have high concentrations of antioxidants, vitamins and plant compounds called as phytochemicals which control and inhibit the action of various free radicals which can damage the brain.

  1. Dry fruits and seeds:

Walnuts, almonds, cashew nuts, flax seeds, pumpkin seeds, peanut butter, and hazelnuts are all super rich in vitamin-E. All these keep brain and eyes healthy and stress-free! So include loads of these in their daily diet in raw form, honey coated nuts, in shakes, and salads.

  1. Green Beans and pulses:

Green beans, broad beans, black beans, whole green lentils in sprouted form, soups or stews help in providing regular glucose supply to the brain. As brain can’t store energy for later use like some other organs, it needs continuous supply from glucose. All green beans, lentils help in providing the same.

  1. Strawberries!

Wow!so this is one berry that all kids love. So why not include this in their diet in the form of fruit salads, shakes, and smoothies! These contain compounds called as polyphenolics which reduce oxidative stress on body and brain, repair cell damage and refreshes at the same time!

  1. Soya

Active compounds like peptides in soybean considerably improve stress hormone unbalance, brain circulation and energy metabolism. A study has found high levels of estrogen in soy, which helps in mental alertness. So do add up good amounts of tofu, and soya products in your kid’s diets.

  1. Dark Chocolate:

Believe it or not, this is 100% true. Eating dark chocolate which is over 70% cocoa fights the stress hormone cortisol and has an overall relaxing effect on the body. Plus chocolate releases endorphins which act as a natural stress fighter. So, kids, this is good news, but remember not to go overboard with this one!

  1. Whole grains:

Choose whole grains such as oats, barley, brown rice, whole wheat and Quinoa, sprouted grains and wheat germ to ensure adequate intake of vitamin B and zinc.  B Vitamins and zinc are needed for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability.

  1. Probiotics:

Yogurt, fermented foods like rice cakes, rice pancakes, and other probiotic foods and drinks are easy to digest, low in fat and high in beneficial gut bacteria, which help in enhancing brain receptors. Also fermented foods are rich in vitamin B-12, excellent for boosting immunity.

Some more pointers:

  • Outside eating is a strict NO-NO- stress levels are high and immune system is weak, so avoiding outside food is the safest bet to avoid infections.
  • Don’t go overboard on caffeine. Caffeine can make you feel anxious, which can contribute to feelings of stress and anxiety. Have a cup of coffee or tea, but don’t go overboard. Experts recommend getting no more than 400mg of caffeine per day for adults. Kids and teens should limit themselves to about 100mg per day (one cup of coffee). If you have had an excess of coffee or tea, try having lemon water for neutralizing effect.
  • Take frequent breaks. The average human brain can only focus on one task effectively for about 45 minutes. In addition, research in neuroscience suggests that focusing on the same thing for too long diminishes the brain’s ability to accurately process it. So take a break every hour and take a walk, listen to music, stretch and relax.
  • Stay hydrated.Be sure to drink plenty of water. Aim for at least 3 liters of water per day. Not drinking enough water can make you feel sluggish and stressed. Add coconut water, buttermilk, apple-beetroot juice, sweet lime juice, and lemon water for a change.
  • A cup of herbal tea can help you feel more relaxed and stay hydrated. Peppermint, chamomile, and green tea are safest and most effective.
  • Exercise regularly. Aerobic exercise can relieve stress, so if you find yourself a nervous wreck before an exam, go for a run, do some yoga or hit the gym.
  • Get enough sleep.Not getting a full night’s rest can contribute to feelings of fatigue, stress, and anxiety. Rest well, maintain a regular wake up and sleep time, read a book before sleeping and make your sleep environment calm and quiet.
  • Eat a proper exam day breakfast.Without a proper breakfast, your energy levels will quickly crash and may lead to stress, anxiety, and fatigue. Be sure to have a healthy, energy packed breakfast on exam day. Try eating foods that provide long lasting energy, such as eggs or oats. Avoid foods that are high in sugar, which will give temporary energy but may cause you to crash mid-exam
  • Remember to breathe.With your eyes closed, take three large breaths, then pause, exhale, and repeat the process. Large, deliberate breaths not only help relax the body but also increases the flow of oxygen to the brain. Use this technique both before the test and during difficult exams.

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16 major exercises to shed your excess weight -Part 2

In the first part of my blog, I mentioned 5 basic exercises that one can do to get fit and shed those extra kilos. In the second of part of the blog, I shall take you through with some major and slightly tough exercises, which will help corpulent people to get fitter. Start with some lighter exercise.

Warm Up Exercise:

  1. Wrist rotation

Wrist-Mobilizer

 

  1. Shoulder rotation

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  1. Shoulder adductions

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  1. Waist rotation

 

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  1. Ankle rotation

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After your warm up, you can do the following exercise:

 

  1. Wall Push-Ups: Stand at a distance of 4 feet from the wall. Face the wall and keep your hand outstretched and lean your body towards the wall with your palms well placed on the wall. Now start pushing your body forward and back until you are once again in a standing position.

wall-push-up

  1.  Standing Cross Leg Stretch: Stand straight with legs crossed and outsides of feet together and bend to stretch.

Cross-Legged-Stretch (1)

  1. Lying down one side’s upper and inner leg raises: Lie on one side with your head resting in a resting position on your hand just above your elbow. Keep your other arm in front of your central abdominal part with your palm facing down. Start lifting your top leg as high as it will go slowly. You can keep your free hand either on your hip or on the floor in front of you for some additional support. Keep looking straight in front of you instead of looking up at the leg. Gently lower your leg until it meets the other leg. Try to keep your spine straight and to avoid caving forward as you lift your leg.

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  1. Cat and Camel pose: Keep your hands and knees on your mat/floor. Your hands should be beneath your shoulders and your knees directly beneath your hips. Relax your head, and allow it to droop. Take a deep breath to start and while exhaling – gently pull your abdominal muscles backwards and towards your spine. Tuck your tailbone down and under. Gently contract your glutes, now your spine should look rounded upwards similar to a camel. After that gently inhale your breath and lower down your spine like a cat.

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  1. Child Pose: Kneel on your mat with your legs together and sit back on your heels and keep your palm on your thighs. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat.

Extended-childs-pose

  1. Yoga Pose -Bhujangasan: If you have carpal tunnel syndrome or other wrist injuries, or if you have recently had a surgery, or if you have back problems that are irritated while bending. Lie down on your mat facing towards the floor. Place your palms flat on your mat directly beneath your shoulders with your fingers facing forward. The tops of your feet should be flat on the floor.

bhujangasana

 

Spread your fingers and press your palms against the floor. Rotate your shoulders back and down, away from your ears, keep your elbows close to your body and pointing behind you instead of out to the sides.

Lift into a low cobra pose. Keeping your hands, your hips, and the tops of your feet firmly planted on the floor, begin to lift your upper torso off the floor. Try to use mostly the muscles in your back to lift you. Tilt your chin upward and lift your chest toward the ceiling)

  1. Pelvic Raises: Lie on the floor on your back with your arms behind your head. Bend your knees so that your feet are flat on the floor about hip-width apart. Contract your abdominals as you press your back down. Hold your back on the floor as you tilt your hips to raise your butt about an inch off the floor — 2 inches maximum. Stay in this position for a moment. Slowly bring your butt back to start. You may want to lift the lower back up. For the Pelvic Tilt to be effective, keep the lower back in neutral alignment for the duration of the exercise. Do not raise your head, neck, or shoulders. Remember not to arch your back.

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  1. Superman Raises: To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

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  1. Crunches Half: Sitting upright on your butt on the floor, knees bent and feet flat on the floor.  Sit up and hold your arms out in front of you while leaning back halfway (between sitting upright and lying on the floor) and then sit up completely, trying to touch your chest to your knees.  Go down half way and then up again. This will work your lower back and upper abdominals.

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  1. Spot Marching: Walk in the same place at an easy pace, swinging your arms naturally.

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  1. Half Squats: Stand straight with feet hip-width apart. Keep your shoulder blades down & back. Brace the abdomen & squeeze the glutes. Squat by pushing the hips back and out before bending the knees. Stop when the thighs are halfway from being parallel to the floor. Return to starting position.

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  1. Wide Squats: Same process of Half Squats but with the wider leg position

Wide-Squat

  1. One Floor Stairs: You just need to climb stairs one floor three times in a day.

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  1. Hamstring Curls: You need to stand straight, if you are not able to stand properly in the same place, you can use chair or anything to support. Bend your knee by folding your leg and try to touch your butt with your ankle. Try to raise as much as you can. Try to do the same posture with both legs alternatively.

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  1. Standing Alternate Side Leg Raises: Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.

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  1. Back Leg Raises: Stand up tall holding onto the back of a sturdy object like a chair or resting your hands on a wall. Raise one leg, pressing it straight back behind you, and squeeze your glutes at the top of the motion. Pause and then return to the starting position.

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Now you have all the information with the right instruction, so what are you waiting for? Let’s pledge for the healthy lifestyle and move one step ahead into your fitness.

 

 

 

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 […]