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February 18, 2015 By Parwage Alam 5 Comments

Stay Fit While Traveling

Do you live out of your suit case? Does your job demand that you be travelling atleast 15 days in a month? And is too much of travelling your excuse to skip a workout?

Well if all of the above is true then it should not be so. There can be no excuse to skip workout unless of course you are ill or injured. Otherwise travelling regularly out of the city should not hamper your workouts. I believe that if you are travelling, you have more options to workout and be active. Whether you travel for work or want to see the world, jumping from one hotel room to the next, indulging in breakfast buffets and lounging in front of a TV while you raid the mini fridge are not the best ways to stay fit.

With regards to the Healthy Eating you can go through the following blogs written by my fellow coach Satish Kurapaty :

https://goqii.com/blog/eating-right-even-while-partying/

https://goqii.com/blog/healthy-indian-street-foods/

More often than not excessive travelling does hamper normal routines. For instance if you have been working out in a gym, suddenly you might not have access to any equipment, if you have been running in your neighborhood there could be a situation where you no longer have a familiar path to follow and friends to accompany for a run and if you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones.

We are creatures of habit hence we are bound to follow our daily routine as per our habit which we have set for ourself (wake up at a particular time that we have set, eat all meals on time, work out on time and go to sleep at the same time). However, while travelling our whole routing gets hampered. We might not be able to do everything at the said time that you have been following back home.

But, nothing is impossible. Theer is a solution to every problem.

Here are some helpful tips to work out while travelling:

Use the Airport: Airport is a huge area to walk, utilize it and if you have time to board – try to walk as much as possible within the airport premises instead of sitting around and reading a book or listening to music or watching a movie.

Use the Hotel Room: You can work out in your Hotel room. Try to use TABATA as a workout. It will take only 4 min to compensate your GYM session. To get more information on TABATA you can ready the following
Blog: https://goqii.com/blog/just-4-minutes-of-tabata-for-a-healthy-life/

Site Seeing: Go for a walk – try walking EVERYWHERE. In a big city? If it’s nice out walk instead of taking a cab! Go for a jog around your new surroundings…just stay active.

Beach Holidays: If you are planning a beach holiday, you have lots of options to do a workout. You can go for beach running, water sports. Water sports is a healthy sporting option that one can engage in. In water, you are forced to work harder and you are face to face with a wide range of challenges, which can present many more opportunities to boost your fitness regimen. Indeed, there are many water sport health benefits – no matter if you are kayaking, white river rafting, or even swimming.

Too many people take holidays knowing they will get fat, become overweight, and lose a level of their fitness, yet they do nothing to combat it.

So my advise to you would be that whether you have a gym or not, there is always something you can do to stay active. So follow some golden rules and you can enjoy your travelling be it for work or for a holiday without any guilt.

February 9, 2015 By Amrozia Sayyed 4 Comments

Preparing the body for pregnancy

Every couple desires to have a baby someday and all of them wish that from pregnancy to child-birth all goes well. Planning well is the key. Like as the saying goes-“The most important step of all is the first step” And therefore why not start the very first that is conception be on a healthy note!

Why do we only focus on women when she is pregnant why not when she is preparing to get pregnant. So that her pregnancy is smooth.

Here are the five importants things that should be looked upon to start with a healthy pregnancy and getting ready for a beautiful change in your life….

1 2 3…I wanna be fat free:

Before pregnancy, it is important to have a body weight close to your ideal body weight. During pregnancy on an average women gain 10-12 kg of weight which is required. While you are pregnant no doctor or health care professional will ask you to diet or follow a fat loss programme or low carb diet, etc. So better to start the best moments of your life with the best body.

Low body weight of women at reproductive age is mainly because of under supply of nutrients such as Vitamin A, E, C, Zinc seleniun, iron and folic acid, essential fatty acid etc which play an important role in fertility.

In overweight and obese women there is high fat storage which leads to hormonal imbalance one of the common reasons for infertility. Fat cell release estrogen (hormone) which delays ovulation and disturbs menstrual cycle and act as a natural birth control. Other condition associated with obese women and pregnancy is gestational diabetes and pre-eclampsia.

But, ladies all these can be managed with simplest remedy that is exercise and eating right…

So wanna be mummy get into those sports gear and start with your exercise…Your baby would love to see a healthy mom at his/her first glance.

Tip: Better to start with pregnancy with a healthy weight to give birth to a healthy baby and minimize the health risk too. Try to exercise at-least 3 days in a week.

Most wanted- Folic acid and iron:

Folic acid supplements before pregnancy is must. The neural tube formation that is crucial for brain development happens in the first four weeks of pregnancy. This is the stage where in most mothers are unaware that they are pregnant especially when it is an unplanned pregnancy. Hence, it is very much important for all women of reproductive age to replinish their folic acid daily.

To lower down the risk of neural tube defects one must take folic acid for at least three months before pregnancy and continue during pregnancy. Also along with supplements include food that are high in folate every day such as dark green leafy vegetable, beans, lentils, oranges etc.

Likewise iron is very much important to support the healthy development of the foetus. Due to increase blood volume during pregnancy it also increases the demand for iron in our body due to growing foetus. The better iron stores before pregnancy the better absorption of iron during pregnancy. Iron rich food includes whole grains, beans, red meat (but has saturated fats too), eggs and poultry etc.

Small tip: Better to have iron rich food with a Vitamin C source such as lemon water or amla which will aid in iron absorption. Also avoid caffeinated beverages.

Healthy omegas:

We live in a world where we are constantly surrounded by options in food which are fat rich junk and sugar filled caloric meals. Both ultimately contributes to fat storage in our body. Food such as meat, dairy products and many other processed food available in the market are high in saturated fat. It’s our choice or selection to get the good fat in our diet. Fatty acids rich in oily fish, nuts and oilseed are rich in essential fat that is omega 3 and omega 6 fatty acids. These essential fats are required for proper functioning of hormones in the body. And a slight disturbance in hormones has a great impact which in turn will affect the menstrual cycle causing infertility. It is always good to opt for lean fat which is present in white meat rather than red meat which is again high in saturated fat. The processed meat is even worse because it comes with combination of high sodium contents along with preservative.

Tip: Make a mixture of sunflower seeds, flax seeds, almonds, pumpkin seed and sesame seeds and use it a our garnish for sprinkling over the salads. It has good amount of essential fat.

Get that dose of Antioxidants daily:

Antioxidant act like a defense system in our body to de-activate the free radical species and hence preventbody from damaging. These antioxidant protects the reproductive organs (ovum, eggs, etc) of a woman from damage by these radicals and ensure their normal functioning. The DNA is also protected from antioxidant which forms as a base to the child’s development.

Make sure the mother preparing for pregnancy makes a special note to count antioxidant rich food in their diet such as fresh colourful fruits and vegetables, nuts, etc

Keep away from stress :

It is the most important aspect which is mostly overlooked . High stress level can affect fertility too. Women who have delayed ovulation have high cortisol level which is a reason for infertility. Brain sends signals via hypothalamus to release hormones which will trigger ovulation. In women with high stress levels these signals are altered and thereby disturbed menstrual cycle and fertility.

Tip: At-least devote 5 min of your day to meditation, indulge in your hobbies, best to de-stress. Also first thing in the morning is to thinks how will you tackle your day, get a plan and then get in to action.

February 3, 2015 By MANISHA GURAM Leave a Comment

Indulge: Eat Without Feeling Guilty!

food

Ever since I have started health counselling, I have met at least 8 out of 10 people who go through a guilt factor after having eaten foods that they love the most.. Some of these people literally hate themselves for having done that. For most of these individuals an outing/ family occasion/weekend/holiday means more worry about weight and less enjoyment.

Some of them miss meeting their friends and have stopped living their life because they don’t want to indulge while they are out.

Are you one of them?

If you are then, you must know that worry puts you and your body through stress and stress releases a hormone called cortisol which in turn promotes fat storage in our body. It increases the heart rate and breathing too. All of this can make one sick.

Cortisol makes you depressed and creates an imbalance in the biochemical reactions of the body. If you are worried about your health and weight, you must also be aware of the connection between the body and your mind. Our emotions share biochemical links with our digestive, nervous, endocrine and the immune system.

You must keep your negative thoughts and guilt away, else it will add up to stress. Your body will not be able to digest the food when you are very stressed! It’s like trying to stop a bull when he gets out of control. It’s just a’int going to happen. Everyone has one weakness in food it could be a brownie, an ice cream cake, cheese cake, Pizzas, burgers and the likes that can make you go off track. For me it’s the brownie cake and oh yes how can I forget Pizzas! If one keeps feeling guilty about these foods one in a way then guilt is going to take the pleasure out of eating.

I would say eating without guilt is the key to keeping yourself healthy. It’s about enjoyment, spending time with family and at the same time having a balance in everything you do. One should not worry unless you know you are eating extra everyday.

You must remember that there are no bad foods, there are just poor habits.

If you can form good habits over a period of time, eventually you will build a healthier you and start eating in moderation without guilt.

Here are some tips to eat guilt free and keep yourself in shape:

* Eat a bowl of salad before heading for a dine out as it will add on to the fiber in take, so while you enjoy family favorite, fiber will help you keep full for longer time.

*Enjoy your favorite food, savor it, eat mindfully, slow eating will automatically lead to portion control.

*Hydrate your body cells well, the craving for junk might be just that your body is thirsty.

*Moderation is the key.

*Don’t forget to add greens along with your favorite food.

*One meal or one food doesn’t make you healthy or unhealthy, worry is less healthier.

* Emotions are important, try to build good connect with people around you and contribute to the society, that will help you keep yourself positive and increase your serotonin levels. (The feel good hormone), in a way you are doing good to yourself while doing good to others.

*Remember a workout is not about just going to gym, it’s about doing what you love, it can be dancing, chasing dog,washing car,gardening, cycling, have a life out of weight loss.

*Sleep well it will help restoring mind and body.

* Emotional eating due to stress is a part of life, try to reduce it by getting into hobbies, if you are finding it difficult to manage, relaxation techniques like breathing,meditation and yoga will help,feel good about yourself,live this moment, try to focus on present.

*Try adding food instead of subtracting and starving yourself, eating at regular interval helps your body boost metabolism.

*Slurp your juicy favorite fruits in the first half of the day when you are going to party out.

*Try switching from beer/diet sodas to wine.

*Go walking when the weather’s nice and you are looking pretty, enjoy the wind that shall make you move.

*Share your meals with your partner/friend so that you don’t stuff yourself.

*Don’t worry if you overeat a little, make sure of regular exercise and balancing out meals.

I would say shed off the guilt and move on!

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.